Damon Ashworth Psychology

Tag: mental health

  • The Top Ten Rated Non-Fiction Books for Personal Growth and Understanding

    The Top Ten Rated Non-Fiction Books for Personal Growth and Understanding

    These ten exceptional books represent some of the highest-rated and potentially transformative reads available today. Each offers profound insights into different aspects of human experience—from addiction and trauma to sleep science and longevity.

    For the earlier books in the countdown: 100-91, 90-81, 80-71, 70-61, 60-51, 50-41, 40-31, 30-21, 20-11.

    Here’s your final guide to non-fiction books that have the power to genuinely change how you think and live…

    10. Humankind: A Hopeful History by Rutger Bregman

    Goodreads.com star rating = 4.32/5

    Bregman challenges cynical assumptions about human nature, arguing that people are fundamentally wired for cooperation and kindness. He presents evidence that trust-based societies outperform those built on fear and control. Our pessimistic view of humanity often becomes a self-fulfilling prophecy.

    What makes it special: Bregman combines historical research with psychological studies to debunk myths about human selfishness. His optimistic yet evidence-based perspective offers a refreshing alternative to cynical worldviews while acknowledging real challenges.

    Perfect for:

    • Readers interested in psychology, sociology, and history
    • Optimists and skeptics seeking a balanced view of humanity
    • Policymakers, educators, and activists aiming for positive social change.

    Key takeaway: Humans are naturally inclined toward cooperation and empathy. Designing institutions that assume the best in people rather than the worst creates better outcomes for everyone.

    9. Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones by James Clear

    Goodreads.com star rating = 4.33/5

    Clear’s systematic approach to habit formation focuses on creating systems rather than setting goals. His four laws of behavior change provide a practical framework. These laws are to make it obvious, attractive, easy, and satisfying. They help in building good habits through small, incremental changes.

    What makes it special: Clear distills habit science into actionable strategies that anyone can implement. His emphasis on identity change (“becoming the type of person who…”) rather than just behavioral change creates lasting transformation.

    Perfect for:

    • Anyone wanting to build better habits and break bad ones,
    • People interested in personal development and productivity,
    • Coaches, therapists, and educators teaching behavioural change.

    Key takeaway: Sustainable change comes through systems, not goals. Focus on becoming the type of person who naturally embodies the habits you want. Make small changes that compound over time.

    8. The Anxious Generation: How the Great Rewiring of Childhood Caused an Epidemic of Mental Illness by Jonathan Haidt

    Goodreads.com star rating = 4.35/5

    Haidt examines the surge in anxiety and depression among young people. He connects it to social media use, overprotection, and cultural changes that have rewired childhood. He explores how anxiety affects political engagement, free speech, and social dynamics while offering hope for creating more resilient communities.

    What makes it special: Haidt combines social psychology research with cultural analysis. He explains one of the most pressing issues of our time. His balanced approach acknowledges real mental health struggles while examining how anxiety can limit growth and open dialogue.

    Perfect for:

    • Parents, educators, and mental health professionals working with young people
    • Anyone concerned about rising anxiety rates
    • Readers interested in how technology and culture shape mental health.

    Key takeaway: Rising anxiety among youth stems from environmental and cultural changes, not inherent weakness. Building resilience requires balancing protection with appropriate challenges that foster growth.

    7. The Laws of Human Nature by Robert Greene

    Goodreads.com star rating = 4.35/5

    Greene’s comprehensive guide to understanding human behavior reveals the unconscious forces that drive our actions. From the law of irrationality to the law of death denial, he provides a framework for reading people. He helps in understanding motivations and navigating complex social dynamics with greater wisdom.

    What makes it special: Greene synthesises insights from history, psychology, and philosophy. These insights transform into practical laws that apply across cultures and contexts. His approach combines strategic thinking with psychological insight, offering tools for both self-understanding and social effectiveness.

    Perfect for:

    • Leaders, strategists, and professionals wanting deeper insight into human nature
    • Those interested in psychology, history, and personal development
    • Anyone seeking greater self-awareness and social influence.

    Key takeaway: Understanding the hidden laws that govern human behaviour is crucial. This includes recognising our own irrationality, defensiveness, and narcissism. Doing so allows us to navigate relationships with greater wisdom. It also helps us achieve goals more effectively.

    6. Outlive: The Science of Art & Longevity by Peter Attia and Bill Gifford

    Goodreads.com star rating = 4.35/5

    Attia presents a revolutionary approach to medicine focused on prevention rather than treatment. His “Medicine 3.0” framework targets the “Four Horsemen” of preventable death decades before they manifest. It emphasizes exercise as the ultimate longevity drug. The framework also advocates for personalized approaches to nutrition and mental health.

    What makes it special: Attia combines his experience as a surgeon with cutting-edge longevity research. He also shares personal vulnerability about his own emotional struggles. The book offers a guide for not just living longer, but maintaining quality of life into old age.

    Perfect for:

    • Anyone serious about preventative health and longevity
    • Health professionals and performance-optimisers
    • People in midlife looking to maximise their health-span.

    Key takeaway: True longevity requires proactive health management decades before disease appears. Exercise, good nutrition, sleeping well, emotional well-being, and early detection are the cornerstone strategies.

    5. Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

    Goodreads.com star rating = 4.38/5

    Walker’s comprehensive examination of sleep reveals it as the foundation of physical and mental health. The book explores how sleep affects every system in the body. It ranges from memory consolidation to immune function. The book also provides practical guidance for optimising this critical third of our lives.

    What makes it special: Although the book has a really high goodreads rating, I personally don’t like it much. Nor would I recommend it to people who are already worried about sleep or those with insomnia. Walker tries to say that we don’t prioritise sleep enough, and it is killing us. However, this can be debated. Look up issues with Why We Sleep if you want to find out more. It does provide some actionable solutions for people to implement if they want to improve their sleep.

    Perfect for:

    • For those who aren’t prioritising sleep enough.
    • Anyone serious about optimising their health and performance
    • Healthcare professionals seeking to understand sleep’s role in overall wellness.

    Key takeaway: Sleep isn’t a luxury or sign of laziness. It is one of the most powerful tool we have for physical health. It also aids mental clarity and emotional resilience.

    4. Unmasking Autism: Discovering the New Faces of Neurodiversity by Devon Price

    Goodreads.com star rating = 4.38/5

    Price’s groundbreaking work reveals how many autistic people hide their authentic selves to survive in a neurotypical world. This is especially true for women, BIPOC, and LGBTIQ+ individuals. The book explores the exhausting cost of “masking” and provides a pathway for reclaiming authentic identity and finding supportive communities.

    What makes it special: Price writes both as a researcher and as a late-diagnosed autistic person. This combination brings together academic rigour and lived experience. The book challenges stereotypes about autism while providing practical guidance for those discovering their neurodivergent identity.

    Perfect for:

    • Late-diagnosed or self-diagnosed autistic adults
    • Women and non-binary people who suspect they’re neurodivergent,
    • BIPOC autistic individuals
    • Therapists and mental health professionals
    • Anyone interested in neurodiversity and identity work.

    Key takeaway: Masking autistic traits may help survival but comes at enormous personal cost. Unmasking—gradually revealing your authentic self—is essential for mental health and genuine connection.

    3. Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting or Self-Involved Parents by Lindsay C. Gibson

    Goodreads.com star rating = 4.38/5

    Gibson’s compassionate guide helps adults understand how growing up with emotionally immature parents affects their relationships and self-worth. She provides practical tools for healing from invalidating childhood experiences and building healthier adult relationships through boundary-setting and self re-parenting.

    What makes it special: Gibson combines clinical expertise with deep empathy for those who grew up feeling unseen or invalidated. Her framework for understanding different types of emotionally immature parents helps readers make sense of confusing childhood experiences.

    Perfect for:

    • Adults who grew up feeling unseen, unsupported, or invalidated
    • People who struggle in close relationships
    • Therapists and mental health professionals
    • Anyone healing from narcissistic, passive-aggressive, or emotionally absent parenting.

    Key takeaway: You can heal from an emotionally invalidating childhood. Recognise it wasn’t your fault. Set healthy boundaries with immature parents. Learn to re-parent yourself with the compassion you deserved as a child.

    2. When Breath Becomes Air by Paul Kalanithi

    Goodreads.com star rating = 4.41/5

    This profound memoir follows neurosurgeon Paul Kalanithi as he transitions from doctor to terminal cancer patient. Written in the space between life and death, it explores questions of identity, purpose, and meaning when facing mortality. His reflections on becoming a father while dying create a powerful meditation on legacy and love.

    What makes it special: Kalanithi’s background in literature gives him a unique perspective. His medical knowledge allows him to explore the scientific aspects of mortality. He also delves into the deeply human aspects. Written with extraordinary grace while facing death, it offers wisdom about living fully in the face of uncertainty.

    Perfect for:

    • People facing illness or loss
    • Healthcare professionals and medical students
    • Readers of memoir and literary nonfiction
    • Anyone in a major life transition or seeking deeper meaning.

    Key takeaway: Life’s fragility gives it meaning. We can’t control death, but we can choose how we live—with purpose, connection, and courage until the very end.

    1. In The Realm of Hungry Ghosts: Close Encounters with Addiction by Gabor Mate

    Goodreads.com star rating = 4.49/5

    Maté’s compassionate exploration of addiction reveals it as a response to trauma and emotional pain rather than a moral failing. Drawing from his work with severely addicted individuals in Vancouver’s Downtown Eastside, he shows how addiction hijacks the brain. He emphasizes that healing requires addressing underlying trauma, not just symptoms.

    What makes it special: Maté combines neuroscience, personal stories, and Buddhist philosophy to create a deeply humanizing portrait of addiction. His background as both a physician and a person who understands compulsive behavior personally. This combination brings unique credibility and compassion to the topic.

    Perfect for:

    • People struggling with addiction or in recovery
    • Families and loved ones of addicted individuals
    • Healthcare professionals and counsellors
    • Anyone interested in trauma, mental health, or neuroscience.

    Key takeaway: Addiction is not a choice or character flaw. It is a response to pain and trauma. This issue requires compassionate treatment. The treatment should address root causes, not just behavioural symptoms.

    The Universal Themes

    These top-rated books share several profound insights about the human experience:

    • Trauma shapes behaviour: Whether through addiction, masking, or relationship patterns, unprocessed pain influences how we navigate the world.
    • Prevention beats treatment: Addressing root causes early, from sleep to health to emotional well-being, is more effective. This approach is better than managing symptoms later.
    • Authenticity requires courage: Whether unmasking autism or embracing vulnerability, being genuine in a conformist world takes strength.
    • Connection heals: Isolation worsens most human problems.Genuine relationships provide the foundation for growth and recovery.
    • Small changes compound: Whether building habits or improving health, consistent small actions create dramatic long-term results.

    Which of these themes resonates most strongly with your current life situation? Often the book that feels most challenging to read is exactly the one we need most.

    Dr Damon Ashworth

    Clinical Psychologist

  • Are You Playing the Right Games in Your Life?

    Are You Playing the Right Games in Your Life?

    A fascinating book that I read recently was The Status Game by Will Storr. I have enjoyed reading a few of his prior books too, including Selfie and The Science of Storytelling.

    In it, Storr says that it is impossible to not be part of some hierarchies. In other words, we can’t go through life without having a sense that we are competing against other people in some areas of our lives.

    This is what he means by games. Not just basketball, monopoly, or poker. A game is anything where there is a set of rules about how things should be. Based on this, it is possible to get a sense of if you are doing well, winning, or losing.

    “The fastest person on the planet” is a game that has been played better by Usain Bolt than anyone else ever. Michael Phelps is at the top of the “best swimmer of all-time” hierarchy. Whilst I had some moments when I was younger when I did Little Athletics and swam competitively, I’m not trying to play either of these games these days. Therefore, I don’t really care about where I am in either of these hierarchies.

    Joe Rogan has been at the top of the “most listened to podcast” hierarchy for a while now with his Joe Rogan Experience. I wouldn’t mind having a few more listeners and some of the financial security that comes along with it, but being at the top of that game is really not what I’m aiming at either.

    I podcast because I like to have a creative outlet and share some of my insights with people who may be interested. It’s also fun to be sharing the project with one of my closest mates who I don’t get to see as often as I would like to anymore. Therefore, as long as I am making and putting out a podcast episode once a month, I’m happy with the game I am playing.

    Bernard Arnault is currently winning the game of the “richest person in the world” with $208.7 billion. Being high up on that hierarchy sure wouldn’t be important to Will MacAskill, who is an effective altruist and author of the excellent 2015 book Doing Good Better. He committed a while back to donating to charity all money that he makes every year beyond £24,000. Being the richest person in the world would be even less important to a Monk that has given away all of his earthly possessions and is spending his life in a monastery.

    When it comes to money for me, all I am aiming for is a healthy and happy life. If the money I am making and saving allows me to do that, I feel like I am winning. Especially if I get to live in a sustainable way where I am not too stressed, helping some people in my work and connecting with the people that are most important to me outside of it.

    I might not have as many fancy things as Kim Kardashian, or get to travel into space like Jeff Bezos, but I am also glad that I am not like either of them in these ways and many others too. Because I am not competing against them for things or money, we are not playing the same games, I am not lower in the hierarchy of those games, and I do not have to feel worse about myself.

    It is only when I am not being the person that I want to be, and I can see that others are living the life that I want better than I am that I experience feeling lower in the hierarchy and worse off. The moment I can make the necessary changes to start living my life consistently with my core values, the more I am playing the games that are really important to me, the better I am doing and the more satisfied I am likely to feel.

    At the end of The Status Game, Storr shares what he says are the core rules of status games to keep in mind so that you can improve your life and be protected from potential traps and danger. Sometimes certain dreams can be persuasive, but it doesn’t mean that striving toward something will necessarily give you what you need. I’d like to summarise these for you here.

    Photo by Marc on Pexels.com

    Seven Rules of the Status Game

    Rule 1: Practice warmth, sincerity, and competence

    These three components are essential if you want to optimally present yourself to others and successfully play a status game. If another person is trying to gauge what type of person you are, they are most likely to assess you to see if you are a kind person, if you are genuine, and if you know what you are talking about and are good at what you do.

    If you have competence, sincerity, and warmth in whatever it is that is important to you, others will know that you will not try to dominate them, that you will treat them fairly, and that you will probably be able to help them.

    Rule 2: Make small moments of prestige, not dominance.

    Wherever you can, try to create win-win situations, where you are trying to benefit both yourself and the other person in an interaction. If you are trying to win by making the other person lose or be worse off, it can lead to a worse reputation for who you are over time.

    Try to be respectful to others, even if you disagree about something. Be gracious and thankful for the efforts that they have put in. You might not always get what you want if you conduct yourself in this way. However, both parties will leave the situation feeling better about who you are as a person, including yourself. If you take care of developing your character in the ways you would like, your reputation is likely to speak for itself over time.

    Rule 3: Play a hierarchy of games and resist tyranny.

    Whichever game you are playing, try to see if you can notice how status is awarded. If higher-status people are the most obedient ones, believe more strongly in the dogma, and are most concerned with defeating the enemies or non-believers, you may be caught up in tyranny. Tyrannies are virtue dominance games.

    To best protect yourself from becoming too caught up in tyranny, try to play a wide diversity of games and have different aspects to your identity.

    If someone’s identity is entirely tied up with being a good Democrat or a good Republican, it can be hard to go against anything that their party stands for. However, if your political beliefs are only a small part of who you are, it may be a lot easier to disagree with the party that you usually support on a particular topic.

    Storr says that life is easier when we organize it as a hierarchy of games. By choosing what is most important to you, and then putting effort into these different things in a proportional way, you are likely to obtain a lot of meaning in your life.

    Rule 4: Reduce your moral sphere.

    Where you can, try not to spend too much time judging other people for what they do. Instead, turn your focus to your own life and behaviors, and see if you are being the person that you want to be. It is so much easier to judge other people for falling short than putting in the consistent effort to improve yourself in the ways that you would like to.

    If someone else is playing a game that doesn’t matter to you, why do you need to judge them? They might have different values from you and are okay with the choices they are making. Isn’t it more important to find out if you are living consistently with your values?

    Rule 5: Foster a trade-off mindset.

    One of the quickest ways to poison the empathy we have towards someone or something is to become moralistic about it. The truth of most matters is often more complex than you realise if you only think about it as right or wrong.

    If you can, try not to view the world in terms of heroes and villains, but different groups negotiating trade-offs. Most people are simply wanting what they perceive is the best for themselves, their family, or their group.

    Pain is pain, regardless of who it is happening to. If you perceive someone as an enemy, try to understand the pain that they are in. Also, see if you can see the games that they are playing in an attempt of gaining status and feeling less pain.

    If you can understand why someone is doing something, even if you would never want to play their game or see it as valid, it may be easier to remain compassionate or empathetic towards them. We need to all fight the bigotry that exists on both sides, and see if it is possible to reduce pain and improve the quality of life for all.

    Rule 6: Be different.

    It’s not easy to play a status game, nor is it often rewarding. If there can only be one winner, it can make everyone else feel worse off. Especially if you’re living in a more individualistic culture. If you live in a more collectivist culture, if anyone in your group has success, it can be possible to feel some of that success yourself too.

    There is another way towards feeling good about yourself rather than continuing to try to be perfect or better than everyone else at something. That is through having the courage and determination to live by your own values and do your own thing, regardless of what everyone else says is important.

    It may be tough to not conform if you feel a lot of external pressure to do what everyone else is doing. However, minor acts of non-conformity that do not violate the core standards of the group can attract attention rather than make you an outcast. As long as you remain helpful and useful to the group at times, you can rise in your status rather than being ostracised.

    Being original also makes it very difficult for others to compete with you. Keep trying to be yourself rather than trying to be perfect. No one else is ever going to be as good at being you as you are, no matter how hard they try.

    Rule 7: Never forget your dreaming.

    At the end of the day, most things are not as important as people think when they are caught up in a status game. People strive for status because they want to feel like their life is essential and really means something to others and the fate of the world.

    But if you look at the 8 billion people on the planet, there may not be too many people that are remembered 450 years later like Shakespeare, or over 200 years later like George Washington. This doesn’t mean that your life isn’t important to some people.

    Your life probably already means a lot to your inner circle, including your closest family, friends, and co-workers. I guess a big question then is what is more important to you? Being the person that you would like to be towards your parents, partner, children, best friends, and colleagues? Or worrying about what a random person in your town, the other side of the world, or in a few hundred years thinks about you?

    Once people have met their basic needs for shelter, water, food, and safety, the next most important things become love, connection, and esteem. Sometimes it is at this point that many of us become caught up in a status game. We feel that we need to have as many symbols of status as possible.

    We can think we want deference and flattery from others, influence and lots of money, fast cars and big houses, expensive clothing and jewellery, and lots of attention. But are any of these things really what is most important to you? If someone was writing your obituary after you died, what would you hope that they would say about the person that you have been and the people that you had the biggest positive impact on?

    We can never fully escape from the various status games, as most people naturally compare themselves to others to see how they are going. This can then impact how people feel about themselves. However, there is some wisdom in just knowing that these games are there, and we can choose which things matter or don’t matter in our lives.

    If my neighbor goes out and buys a fancy sports car or flies first class, I do not have to feel worse about myself if these games do not matter to me. The answer lies in finding and playing the games that do matter.

    It’s also not about getting to a destination, and then enjoying the rest of your life. Chances are that your mind will continue to strive for status in one way or another for the rest of your life. Therefore, there is no end or a happily ever after.

    Storr says that the key is to be happy with the direction that you are heading in and the progress that you are making. If you can live in a sustainable way with the things that really matter to you and feel connected to the people that you care most about, you will know that you are on the right track. Hopefully, your physical and mental health will be better off for it too.

    The final thing that he says, and one that I never used to understand, is that the meaning of life is about being able to keep playing in the ways that are most important to you. It is not about winning.

    Dr Damon Ashworth

    Clinical Psychologist

  • Ten Timeless Rules for a Fulfilling Life

    Ten Timeless Rules for a Fulfilling Life

    One of the better books I have read recently is Rutger Bregman’s ‘Humankind: A Hopeful History‘. It was first published by De Correspondent in the Netherlands in 2019 as ‘De Meeste Mensen Deugan‘.

    De Correspondent began as a new journalism platform in 2013 that consisted of no advertising, no cynicism, and no news. It was the idea of Dutch philosopher Rob Wijnberg, and the idea of the publication was to offer solutions. Bregman began working for De Correspondent in 2013 after a conversation with Wijnberg, and Humankind is the result of his seven years of work there.

    At the end of the book, after thoroughly highlighting that Phillip Zimbardo sucks and Gordon Allport is awesome, Bregman suggests ten rules to live by now. If we can follow these rules, it will help us to more clearly see that humans are not as bad as most people believe. Here they are:

    I: When in doubt, assume the best

    As much as ‘The Lord of the Flies’ and Phillip Zimbardo try to suggest otherwise, Bregman shows through several stories and case studies that typical human nature is fundamentally good. By presuming positive intent in others, we help foster trust and cooperation. Some Narcissists or Psychopaths will try to take advantage of you, but the majority of people will do what they can to try to co-operate with you if they know that you want to co-operate with them and want the best for them too.

    II: Think in win-win scenarios

    Sometimes people will think that to personally get ahead, or for them to win, someone else needs to lose. With certain games, like many sports (e.g. football or basketball), this is true. But there are lots of things in society that are not zero-sum games, including relationships. Bregman emphasises creating collaborative win-win solutions that help everyone, rather than zero-sum outcomes where one party’s gain is another’s loss.

    III: Ask more questions

    Curiosity and open-mindedness are key to understanding others and finding better solutions. Bregman asks us to not assume things, and instead deeply inquire what someone is saying and where they are coming from and why. People may have very different opinions about a topic, like politics, but both people or groups may share similar values below that of wanting a good life for their friends and family and people that they care most about. What if we asked more and judged less?

    IV: Temper your empathy. Train your compassion

    Empathy, or putting yourself in someone else’s shoes and really trying to feel what they are feeling, is an excellent skill to have. It can help us to feel the pain of someone struggling. By doing this, potentially we are more likely to reach out and support or act and do something about the situation. But studies have also found that experiencing empathy can be draining, which makes it a finite resource.

    People that consider themselves “empaths” report feeling a lot of empathy towards others. Over time, they learn that they need to carefully protect this resource and when they use it or risk experiencing burnout and fatigue.

    Compassion, on the other hand is a more measured approach and is not draining in the same way as empathy. It is potentially an unlimited or growing resource rather than a finite one. Different areas on the brain light up when people are experiencing compassion than empathy, and people report feeling energised by compassion rather than drained from it. By practicing compassion or loving-kindness meditation, it is possible to increase the feeling of wanting the absolute best for others, including people that you might not love or strangers, and then use the energy that comes from this into being more loving or kind through your actions.

    V: Try to understand the other, even if you don’t get where they’re coming from

    With how polarised issues seem these days, it can feel easy to write off someone else as ‘bad’ just because they think differently than you on a particular topic. But considering the echo chambers that people might be living in online, both of you may think that your position on the issue is the obvious and clearly right choice.

    What if we focused on encouraging dialogue and understanding between groups or people that are thinking differently? It could help bridge the divide between the two parties and foster better relationships.

    VI: Love others as you love your own

    One aspect of humanity that will be difficult to fully overcome is the in-group, out-group bias that nearly everyone has. Studies have found that putting different people into groups where they are working as a team towards a common goal can change how people feel towards the other people. Suddenly, the other person can change from being seen as one of them to one of us. With football, this can easily be seen. The Chelsea fan who hates the Manchester United fan might get along with them really well when England is playing in the World Cup.

    What if we could start thinking about people in a more universal way? If there was an alien invasion, would we suddenly all team up and see that we are all human and want the best for those we are closest to and care the most about? Is it possible to show that same care and respect to people all over the world?

    VII: Avoid the news

    Like the book ‘Stop Reading the News: A Manifesto for a Happier, Calmer and Wiser Life’ by Rolf Dobelli, Bregman shows that news often focuses on sensationalism and negativity. The standard news negatively distorts our perception of ourselves, others, the state of the world, and our future. By stepping back from constant news consumption, we can keep a more balanced view of humanity and see how much progress we have already made and how much we are likely to make going into the future too.

    When I tell some people that I try to consume as little traditional news as possible, it seems like some people think I am not trying to stay informed on the important things that are going on around the world. That is not necessarily true, I’m just not sure if the standard news really is the place to get it. I subscribe to both the Fix the News and Human Progress weekly newsletters. They summarise a lot of positive events that are happening around the world, and I love reading about all of the amazing progress and innovation that is occurring.

    For example, the new Malaria vaccines that are being rolled out across Africa look pretty amazing, and could prevent cases by 30% with one vaccine and have 75% efficacy over a year with another. That could go a long way in reducing the overall cases we get each year (estimated 249 million cases in 2022), and hopefully reducing the overall death toll too (estimated 608,000 in 2022).

    VIII: Don’t punch Nazis

    By just looking at the wording, it seems like the most irrelevant rule of the list. Especially seeing that I don’t tend to meet too many people who identify as Nazis. But if we interpret this rule a little bit wider, we can see that Bregman is advocating for non-violence and the importance of addressing hate through understanding and dialogue rather than through aggression.

    Mahatma Gandhi and Martin Luther King Jnr are two of the most famous examples of what progress can be achieved through nonviolent resistance. Nelson Mandela is another great example of what can be achieved through trying to move forward in the most effective way rather than trying to punish people for what they have done in the past.

    IX: Come out of the closet, and don’t be ashamed to do good

    Embrace and be proud of your positive actions and values, even if they are unconventional or are met with resistance or judgment by others. The VIA character strengths survey or the intrinsic values test are two great ways to get clearer on what your key strengths and core values are. Once you are aware of these, you can then look at how they can be applied more in your day-to-day life going forward.

    This doesn’t mean that you need to tell everyone about what you are doing necessarily, and it definitely doesn’t mean taking photos or videos of the people that you are trying to help out. But it’s also okay to show others through your actions that acts of care and kindness can be done, and it can contribute to you feeling better and the world being better over time too.

    X: Be realistic

    Finally, Bregman suggests maintaining a practical outlook while being hopeful. Human behaviour is complex, and not everything is amazing. Just because progress has occurred, it doesn’t mean that there isn’t a lot of negative things out there that are occurring too. Most recently, the cost of living challenges are having a huge impact on the mental and physical health of lots of people in Melbourne, Australia, and I am sure that it is probably happening in many other places too.

    There is always going to be trauma out there in the world, unlucky events, and certain people doing selfish and horrible things. However, if you can see that even though you might have some challenges, generally you try to be fair and kind, then potentially there are more people out there that are trying to be like this too.

    Like Bregman, I’d prefer to have an optimistic view towards others and the world. If we can try to live by these rules, it could help us to foster a more compassionate and constructive approach to interacting with others and viewing the world.

    Dr Damon Ashworth

    Clinical Psychologist

  • Debunking Common Misconceptions About Sleep

    Debunking Common Misconceptions About Sleep

    Struggling with sleep? You’re not alone. But what if some of your thoughts about sleep were actually making things worse? The DBAS-16 (Dysfunctional Beliefs and Attitudes about Sleep) questionnaire identifies common, yet misguided, assumptions that can fuel hyper-arousal and insomnia.

    I’ll use my expertise in sleep and psychology to help challenge these beliefs. Let’s see if we can replace these unhelpful sleep beliefs with a healthier, science-backed mindset.

    1. “I need 8 hours of sleep to feel refreshed and function well during the day.”

    Challenge: While 7-9 hours of sleep per night is the general recommendation for adults, individual needs vary. A longitudinal study followed people’s sleep and health for several years. It found that people who slept 7 hours per night were healthier on average than those who slept 8-9 hours. Some people do need less sleep than the average, while others need more.

    Focusing too much on getting a fixed amount of sleep each night can create stress. This stress then makes achieving that sleep harder. It’s better to understand your individual sleep needs over time. Then aim to be in bed for not much more than that each night. By improving your sleep quality, regularity, and timing, you can also feel better the next day. You can achieve this even if you aren’t sleeping longer each night.

    2. “When I don’t get the proper amount of sleep on a given night, I need to catch up the next day by napping or the next night by sleeping longer.”

    Challenge: While occasional naps can be refreshing, try not to focus on getting extra sleep during the day. Long naps will reduce your sleep pressure for the next night. If you really have to nap, have one before 4 pm and for less than 30 minutes. This way, it won’t disrupt your sleep as much for the next night.

    Fixating on sleep during the day can keep insomnia going. This habit can also disrupt your natural sleep cycle. Try to engage in fulfilling activities instead. Consistently maintaining a sleep schedule is better than constantly trying to compensate for lost sleep. Your brain and body will then help you to feel more alert during the day and more sleepy at nighttime.

    3. “I am concerned that chronic insomnia may have serious consequences on my
    physical health.    “

    Challenge: While long-term sleep issues can have health effects, excessive worry about them can make sleep problems worse. Insufficient sleep can increase the risk of accidents and reduce productivity during the day. However, performance on tasks in people with insomnia is often better than we expect.

    Small improvements in sleep habits can mitigate risks and help restore healthier sleep patterns over time. Worrying less about the negative impacts of not sleeping can reduce arousal levels and lead to better sleep too.

    4. “I am worried that I may lose control over my abilities to sleep.”

    Challenge: Sleep is not something you control – it’s something you allow. As an involuntary process, the more you try to force sleep, the more elusive it can become.

    Instead, focus on doing things to wind down and relax at the end of the day. Focus on consistency and going to bed at similar times each night and waking up at similar times each morning. Try to only be in bed if you are sleepy and for not much longer than you need for sleep. If you do this at times that are ideal for your inner body clock, even better. Accept that you may have an occasional bad night of sleep. By following this approach, it is likely to lead to better and not worse sleep over time.

    5. “After a poor night’s sleep, I know it will interfere with my activities the next day.“

    Challenge: Feeling tired is natural. However, studies show that people with insomnia often perform better than they expect, even after a poor sleep.

    Worrying about fatigue can make it worse. Trust yourself to manage getting through the day. You can hopefully do what you need to do the next day. This is true even after imperfect sleep, and even if you feel tired or fatigued.

    6. “To be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night’s sleep.“

    Challenge: Sleeping pills can provide you short-term relief. Especially if you are going through a really hard time that is likely to last for less than two weeks.

    However, sleeping pills do not address the root causes of chronic insomnia. Additionally, they can lead to dependence over time. Therefore, they are not recommended to be taken regularly for more than 2-4 weeks.

    Behavioral strategies, such as Cognitive Behavioral Therapy for Insomnia (CBT-I), are more effective than sleeping pills. They don’t result in rebound insomnia once the treatment finishes, and they improve sleep in the long term. Prioritizing good sleep habits over medication can lead to more sustainable, restorative sleep.

    7. “When I feel irritable, depressed, or anxious during the day, it is mostly because I did not sleep well the night before.“

    Challenge: While poor sleep can affect mood, emotions are influenced by multiple factors, including stress, lifestyle, and thought patterns. Blaming all negative emotions on sleep can lead to much more anxiety about sleep.

    Instead, if you aren’t feeling great, try engaging in mood-boosting activities. Spend time with people that you like. Exercise and get out into nature. Do something creative or fun. Seek excitement, awe, or joy. Write down things that you feel grateful for. Learn stress management and mindfulness skills. All of these strategies can help improve emotional well-being, even after a rough night of sleep.

    8. “When I sleep poorly one night, I know it will disturb my sleep schedule for the
    whole week.    “

    Challenge: One bad night does not define your entire sleep pattern. If you sleep poorly on one night, your sleep pressure will be a lot higher for the next night. Your brain will then try to make it easier for you to sleep deeply and well. This is to help compensate for the poor night of sleep the night before. If you can keep your stress and worry in check, you are likely to sleep better after a poor night.

    9. “Without an adequate night’s sleep, I can hardly function the next day.“

    Challenge: While sleep is important, the body is resilient. Many people still function well after a poor night of sleep. Things will feel like they require more effort, and you probably won’t feel as motivated to do things. You might even crave more junk food. However, performance studies show that people with insomnia’s functioning is better than they think it will be.

    Energy levels fluctuate naturally throughout the day, and movement, hydration, and good nutrition can help maintain alertness. Try to focus on what you can do during the day to help you to function well. Even when you feel unmotivated.

    10. “I can’t ever predict whether I’ll have a good or poor night’s sleep.“

    Challenge: Some variation in sleep is normal. But this doesn’t mean that sleep is completely unpredictable.

    You can improve the predictability of your sleep by maintaining a consistent bedtime routine. Sleep at the right times for you. Wind down and relax before bedtime, and wait until you feel sleepy before going to bed.

    11. “I have little ability to manage the negative consequences of disturbed sleep.“

    Challenge: You have more resilience than you think. Focus on what feels achievable during the day after a poor night of sleep. If your capacity feels like a 5/10, get through as many of the easier tasks on your to-do-list as possible.

    By doing what you can, looking after yourself and managing your stress well, it is possible to navigate occasional poor sleep. It also increases your chances of getting things back on track with your sleep going forward.

    12. “When I feel tired, have no energy, or just seem not to function well during the
    day, it is generally because I did not sleep well the night before.    “

    Challenge: Our daytime performance and energy levels naturally fluctuate during the day. For most people, it is very common to have a post-lunch dip. Some countries even take siestas during this time rather than trying to push through or ignore how they are feeling. Try not to attribute everything to how you slept the night before.

    Instead, focus on what you can do in the moment. Take a break. Get some fresh air. Have a drink of water or a healthy snack. Engage in an enjoyable or creative activity. Try to shift the focus away from your sleep and see if it reduces insomnia’s control on your life.

    13. “I believe insomnia is essentially the result of a chemical imbalance.“

    Challenge: Brain chemistry plays a role in sleep. However, insomnia is often driven by behavioral, cognitive, and emotional factors. It is not merely caused by a simple chemical imbalance. By saying it is an imbalance, you imply it is out of your control. You indicate there is nothing you can do.

    The science does not support this. CBT-I and other non-medication approaches can be highly effective in addressing the underlying causes of insomnia and improving your sleep. Focus on what you can do.

    14. “I feel insomnia is ruining my ability to enjoy life and prevents me from doing
    what I want.    “

    Challenge: Insomnia can be frustrating, but it doesn’t have to define your life. Many people with sleep issues still find joy in their days. Shifting focus away from sleep struggles can improve overall well-being and even sleep itself.

    15. “Medication is probably the only solution to sleeplessness.“

    Challenge: While medication can help in certain cases, non-medication approaches—especially CBT-I — are often more effective for long-term sleep improvement. Stimulus control, sleep restriction, progressive muscle relaxation and paradoxical intention can also make a significant difference. They are all empirically supported interventions for insomnia.

    16. “I avoid or cancel obligations (social, family) after a poor night’s sleep.“

    Challenge: Avoiding activities due to poor sleep can reinforce sleep-related fears. If you say that you can’t function without perfect sleep, it will fuel your anxiety. By engaging in your normal activities, even when you are tired, it can help you to re-frame your sleep-related fears.

    So the next time you don’t sleep well, try not to cancel your plans the next day. Go out and do it anyway, and see how it goes. Then afterwards, ask yourself: 1. how did it go? 2. was it as bad as I thought it would be? and 3. what does this mean for a similar situation next time?

    Final Thoughts

    Many of our beliefs about sleep are shaped by misinformation, anxiety, and unrealistic expectations. By challenging these unhelpful attitudes, you can reduce stress around sleep and improve your overall sleep quality.

    If you struggle with persistent sleep issues, consider seeking out a psychologist for CBT-I. It is considered the gold standard or first line treatment for breaking the cycle of insomnia.

    What do you think?

    Do you strongly agree with any of these common unhelpful beliefs about sleep? Let me know in the comments!

  • Mapping Your Life’s Journey: Is it a Western, Eastern, Southern, or Northern Story?

    Mapping Your Life’s Journey: Is it a Western, Eastern, Southern, or Northern Story?

    In the grand narrative of our lives, we often depict ourselves as the central character, or hero of our story. This makes a lot of sense. We are much more aware of our thoughts, feelings, dreams, intentions and actions than we are of others. Most movies that we watch or stories that we read also give the most attention to the hero.

    A hero is someone who is living an epic tale, having to navigate through various landscapes and challenges. But have you ever considered what type of story or narrative you are playing out?

    Is it a tragedy? Where things started out promisingly, but then everything slowly gets worse until you lose everything and die alone? Or is it a redemptive story? Things haven’t always been easy but you turn things around. You figure out how to live the life you have always wanted.

    Let’s delve into the idea of life’s journey through the lens of Western, Eastern, Southern, and Northern storytelling archetypes. Each direction offers a unique perspective on how we perceive our experiences and aspirations.

    The Western Story: Quest and Conquest

    Western stories are essentially about a quest or a journey toward a goal. Heroes venture into unknown territories. The protagonist is often driven by ambition. They seek personal growth or pursue a dream. They face daunting challenges and ultimately return transformed.

    Consider the film “The Good, the Bad and the Ugly” (1966) or the book “Riders of the Purple Sage” by Zane Grey. In each story, it focuses on a gunslinger. In the film, the hero is competing to find buried treasure. In the book, the hero is fighting against oppressive forces.

    If you see your life as a Western story, you view yourself as a trailblazer. You are tackling obstacles and striving toward personal achievements. Your journey is marked by significant milestones, dramatic confrontations, and a sense of progression. The satisfaction comes from overcoming adversity and reaching new heights, much like the heroes who triumph in the end.

    In a Western narrative, the police take bold actions to tackle crime. The legal system is adversarial and pursues both personal and societal justice and seeks victory. Officers confront danger and wrongdoing with determination and bravery. The emphasis is on personal freedoms and the right to a fair trial.

    The Eastern Story: Harmony and Balance

    The emphasis in Eastern stories is on balance, inner peace, and harmony with the universe. These stories are deeply rooted in Buddhism, Taoism, and Confucianism philosophies. The focus is on understanding one’s place in the world. It also involves finding equilibrium and achieving a state of enlightenment.

    Think of the movies “Crouching Tiger, Hidden Dragon” (2000) or “Spirited Away” (2001). The first film has themes of honour, balance and inner peace. The second identity, growth and harmony.

    If you see your life as resembling an Eastern narrative, you care about maintaining balance. You value inner peace more than chasing external goals. Your journey will involve self-discovery, spiritual growth, and fostering connections with others. The ultimate aim is not necessarily about achieving greatness but about finding harmony and living according to your values.

    In an Eastern story, the police and the courts work to prevent conflict. They resolve disputes in ways that preserve societal equilibrium. There is a focus on mediation and reconciliation, rather than winning or punishing offenders. The emphasis is on moral conduct and social harmony. It integrates modern legal principles and structures with traditional wisdom and informal community practices.

    The Southern Story: Community and Connection

    Southern stories highlight themes of community, tradition, and connection to the land. These narratives are rich with cultural heritage and emphasize the importance of relationships, family, and communal ties. Southern stories showcase the strength found in family or community bonds. They respect traditions passed down through generations.

    Two famous examples of a Southern narrative is the movie “Steel Magnolias” (1989) or the book “To Kill a Mockingbird” by Harper Lee. In the movie, a close-knit group of Southern Women support each other through life’s ups and downs. In the book, it explores themes of racial injustice, community and moral growth.

    If you view your life through a Southern lens, you emphasize nurturing relationships. You also focus on contributing to your community. Your journey involves staying connected to your roots, supporting others, and finding fulfillment in shared experiences. The narrative here is less about you as an individual. It is more about the impact you have on those around you.

    In a Southern narrative, the police are part of the community. They will work closely with residents to help resolve issues and build relationships. Justice is restorative in nature, and focuses on repairing harm and reintegrating offenders into society. The legal system will try to uphold community norms and customs. It can be influenced by local leaders, community elders and informal networks of support.

    The Northern Story: Exploration and Self-Reliance

    Northern stories are characterized by exploration, resilience, and self-reliance. They involve journeys into harsh or uncharted territories where survival and self-sufficiency are key. These narratives celebrate strength, endurance, and the capacity to thrive in challenging conditions.

    Think of the film “The Revenant” (2015), or the movie and book “Into the Wild” by Jon Krakauer. Both involve people venturing solo into the harsh wilderness. To seek vengeance in “The Revenant”, and to seek meaning and self-reliance in “Into the Wild”.

    If you view your life narrative as a Northern, you see yourself as a pioneer facing and overcoming personal trials. You venture into new experiences, embrace challenges head-on, and show resilience in the face of adversity. You focus on personal fortitude and the ability to navigate through difficult circumstances with determination and courage.

    In a Northern story, the police are cold and unforgiving. Their emphasis will be on personal responsibility and self-reliance. The legal system will incorporate elements of survival-based justice. It will be both adaptable and resourceful, as conventional approaches are often not possible in isolated areas.

    Reflecting on Your Narrative

    Understanding which direction your life story aligns with can give you valuable insights into your motivations, values, and aspirations. Your journey could integrate elements from all four directions. It does not have to be just one. Your life can gain from having a rich and complex narrative.

    It is possible to pursue goals with a Western sense of adventure while seeking inner peace with an Eastern approach. You can stay connected to your community like in a Southern story, and embrace challenges with Northern resilience.

    Ultimately, recognizing your narrative can help you understand your life and journey better. It helps you make conscious choices about how you want to shape your future.

    You might be drawn to the quest for greatness. Maybe you are pursuing balance or enjoying the warmth of community. Perhaps you are exploring new horizons. No matter what, your life’s story is uniquely yours. Reflect on your own journey. Embrace the narratives that resonate most with you. Let them guide you toward a fulfilling and meaningful existence.

    Dr Damon Ashworth

    Clinical Psychologist

  • Rewire Your Brain for Effort-Based Rewards

    Rewire Your Brain for Effort-Based Rewards

    We live in a world that often glorifies end results. We care about winning the trophy, getting the promotion, achieving the perfect score. By doing this, many of us unknowingly sabotage our ability to truly enjoy effort and sustain it. But what if we could rewire our brains to find pleasure in the process itself? The science of dopamine and our reward system suggests that we can.

    The Neural Mechanisms of a Growth Mindset

    At the core of developing an authentic growth mindset is the ability to access rewards from effort and action. It is important not to rely solely on the outcome. It requires engaging the prefrontal part of the mesolimbic circuit—a pathway in the brain responsible for motivation and reward. By training ourselves to perceive effort itself as rewarding, we can enhance our ability to persist in challenging tasks.

    This process isn’t easy. When exerting effort—whether in physical exercise, studying, or creative work—you are likely to experience discomfort. Your brain naturally wants to avoid that discomfort, leading to a desire to quit. However, over time, you can train yourself to associate effort with dopamine release. This process effectively rewires your brain to enjoy the challenge itself.

    The Downside of Only Focusing on the End Goal

    Your journey may be unnecessarily painful if your only source of motivation is the reward at the finish line. You deplete your mental energy when you constantly push toward a distant goal. You also strain your physical energy. Learn to enjoy the process to avoid this depletion. Your body becomes dependent on external stimulants—coffee, loud music, social encouragement—just to muster the motivation to keep going.

    Additionally, dopamine plays a key role in marking time. If you’re focused solely on the reward, your brain sees effort as a means to an end. It does not recognise effort as something valuable on its own. This can make each challenge feel increasingly difficult over time, reducing your overall efficiency and resilience.

    How to Rewire Your Brain for Effort-Based Rewards

    The key to long-term motivation is learning to derive satisfaction from the act of effort itself. Here’s how you can start:

    1. Avoid External Dopamine Triggers Before and After Effort
      • Don’t rely on an energy drink before a workout or a promise of a post-work reward to push through. Instead, let the challenge itself be the source of satisfaction.
    2. Mentally Re-frame Friction as a Positive Experience
      • In moments of intense difficulty, tell yourself, “This is good. This is what growth feels like.”
      • Recognize that the pain you feel now will lead to an increase in dopamine release later, making future efforts easier.
    3. Make Effort the Reward
      • Rather than chasing external validation, shift your mindset to enjoying the process. This is a skill that can be cultivated over time.
    4. Repeat and Reinforce
      • The more you practice this, the more automatic it becomes. Over time, your brain will naturally release dopamine during effort, reinforcing the cycle of intrinsic motivation.

    Real-World Examples of This Mindset

    We admire those who master this process. Take David Goggins, for example—a former Navy SEAL who has built a career on mental toughness and embracing discomfort. He and others like him have trained their brains to associate effort with internal reward. This allows them to push past limits that most people never reach.

    Even from an evolutionary standpoint, humans have always revered those who pushed beyond comfort. Hunters, gatherers, and caretakers who endure hardships for the group’s gain. Their ability to find satisfaction in effort itself was a key factor in their survival.

    The Takeaway: Accessing Dopamine Through Effort

    The ability to access dopamine from effort is one of the most powerful tools in our brain and body. It’s not reserved for elite athletes or high achievers—it’s available to all of us. But to tap into this mechanism, we must be mindful of how we structure our motivation.

    • Don’t chase dopamine before effort.
    • Don’t rely on rewards after effort.
    • Learn to spike dopamine from the act of effort itself.

    Embrace this mindset. You can build a more resilient, self-sustaining motivation system. This system makes effort feel rewarding rather than exhausting. In doing so, you’ll unlock a level of potential that many never reach.

    Thanks to Andrew Huberman for introducing me to this concept on one of his episodes of the Huberman Lab. I have been trying to apply it to my life ever since. I think it has made a real difference. I’d be curious to hear if other people have tried this too, and if they think it helps.

    Dr Damon Ashworth

    Clinical Psychologist

  • Is Humanity Really Doomed, or Are Things Better than What We See in the News?

    Is Humanity Really Doomed, or Are Things Better than What We See in the News?

    Is it just me, or have other people also been hearing a similar message with greater frequency lately?

    “The world is only getting worse. Things will continue to worsen until all of humanity is wiped out. Humanity’s downfall is inevitable at this stage. There is no hope that things can change. There is nothing we can do about it. The end of times will be caused by either climate change or General AI.”

    Back in 2016, they surveyed people in 17 countries about their perception of the state of the world. 58% thought that the world was either getting worse or staying the same. Americans were even glummer: 65% thought the world was getting worse and only 6% thought it was getting better.

    In 2021, when 10,000 young people aged 16 to 25 were surveyed, 75% agreed that “the future is frightening”. 56% agreed that “humanity is doomed” and 55% agreed that “the things that I most value will be destroyed”.

    Yes, some of the things that are happening are deeply troubling. If I watch or read too much mainstream news, I quickly become concerned about the state of the world also. But is this really the whole story?

    Or are we just given snippets of things that portray an overly negative view on the state of things? Both news outlets and social media companies surely know by now. Stories that elicit fear and rage in the audience lead to people consuming more media. It keeps people on their station or site longer. “If it bleeds, it leads!” Or if it leads to people wanting to draw blood in others too, I guess.

    At the end of each year, I receive two emails that summarise the best stories of progress for the year. On December 19th, Fix the News shared their article ‘86 Stories of Progress from 2024.’ Human Progress’s Doomslayer newsletter then shared their ‘1066 Good News Stories You Didn’t Click On in 2024.’

    It always pleasantly surprises me reading through these end of the year lists. Lots of incredible things are happening. Millions of people’s lives are being saved. Even more lives are being improved because of the progress that is being made. So why is it that unless we are actively searching for these things, we hear nothing about them?

    10 Amazing Bits of News that You’ve Probably Heard Nothing About

    1. A GAME-CHANGING HIV DRUG

    In June 2024, researchers showed that a drug called lenacapavir reduced HIV infections to zero in a trial. This means that the drug, which only has to be taken twice a year, was 100% efficacious. By October 2024, an affordable version of lenacapavir was going to be produced for 120 resource-limited countries. More recent trials are also testing a version that only needs to be taken once a year.

    2. A MALARIA VACCINE

    17 African countries began their roll out of a malaria vaccine in 2024. These countries include Nigeria, Democratic Republic of Congo, Niger and Kenya. From 2000 to 2023, 12.7 million deaths and 2.2 billion cases were averted due to prior malaria interventions used. 95% of the 597,000 malaria-related deaths in 2023 occurred in Africa. According to the CDC, the new malaria vaccines can reduce uncomplicated malaria by approximately 40%. They can also reduce severe malaria by approximately 30% and all-cause mortality by 13%. Other studies suggest that it is less effective in high-transmission areas than in low-transmission areas. Here is hoping that it can further reduce the burden of malaria worldwide.

    3. INFANT MORTALITY HAS MASSIVELY REDUCED IN SOUTH ASIA

    The number of young children dying each year in South Asia has decreased significantly from 1990 to 2022. In India, Bangladesh, Sri Lanka, Nepal, Pakistan, Iran, Bhutan, Afghanistan and the Maldives, the number decreased from 5 to 1.3 million. Since the year 2000, children in South Asia are now 62% less likely to die between birth and five years of age.

    4. CANCER MORTALITY IS DECLINING IN WEALTHIER COUNTRIES

    Mortality rates from cancer in the US has fallen by about a third in the last 30 years. This saved over 4 million lives. Mortality rates from cancer have fallen by 12% in Canada in the last 10 years. Between 2018 and 2024, 6.5% fewer men and 4.3% fewer women died of cancer in Europe.

    5. DEFORESTATION IN SOUTH AMERICA IS IMPROVING

    Deforestation in Columbia hit a 23-year low, and dropped by 36% from the year before. Bolivia created four new protected areas. Chile protected 1,315km2 of new area. The Brazilian Amazon’s deforestation is nearly five times less than it was back in 2004. It has halved in the last two years. Importantly for the future, over 60% of the Amazon is now under some form of conservation management.

    6. 21 DIFFERENT ENDANGERED SPECIES RECOVERED

    I hadn’t even heard of some of these species that have recovered. They include the fish called Putitor mahseer, the Florida golden aster, the Ulūlu, the Arapaima, the Chipola slabshell and Fat threeridge (mussels), and the Pookila. Other well-known species that are doing better are the (Australian saltwater and Siamese) crocodile, Giant pandas, the Narwhal, (Asiatic) lions, (Saimaa ringed) seals, (red cockaded) woodpeckers, (Asian) antelopes, (Yellow-footed rock) wallabies, (Southern bluefin) tuna, (orange-bellied) parrots, and (Sierra Nevada yellow-legged) frogs. The Scimitar oryx, Iberian lynx, and the Yangtze finless porpoise have also recovered.

    7. MILLIONS MORE CHILDREN WERE EDUCATED IN SCHOOLS

    Since the year 2000, the global number of children not attending school has declined by nearly 40%. Over this same period of time, the world’s population has increased by nearly two billion people. Which makes a 40% drop in overall numbers even more remarkable. Gender parity has been achieved in primary education in Eastern and Southern Africa. 40 million more young people are completing secondary school than they were in the early 2000s. This means that the average child also attends school for more years.

    8. ACCESS IMPROVED TO WATER, SANITATION AND HYGIENE FOR MILLIONS OF CHILDREN

    Between 2015 and 2023, 213 million children gained access to drinking water at their schools. 193 million children gained access to sanitation and 174 million gained access to hygiene services at school too. These figures are all based on a report from WHO/UNICEF.

    9. CRIME IS GETTING A LOT BETTER IN SOME PLACES

    Homicide rates in Brazil fell to a 14-year low. They are also at their lowest rates in Mexico since 2016. Crime rates have fallen by more than 50% in the Philippines compared to six years ago. Levels of violent and property crime in the US are among the lowest rates recorded since the 1960s. There has been an enormous decline in homicides in the US too.

    10. HOW WE ARE PERSONALLY FEELING SEEMS TO BE IMPROVING

    The 2024 Gallup Global Emotions Report examined data on positive and negative experiences. By assessing 146,000 people from 142 countries worldwide, Gallop tried to get a sense of how people felt about their experiences from the day before. This then provided a larger snapshot of how pleasant or difficult people’s lives are feeling in general.

    The positive experience index asks about how well-rested one feels, if they were treated with respect, and if they smiled or laughed a lot. It also asks if they learned or did something interesting, and if they enjoyed things.

    The negative experience index asked how much people experienced physical pain, worry, sadness, stress and anger.

    The average person’s level of positive experiences are now the highest that they have been since before the COVID-19 pandemic. In terms of negative experiences, these scores had been consistently getting worse from 2014 to 2023. The 2024 results were the first time in a decade that the Negative Experiences Index score has declined. Hopefully this can become a new trend for the next decade.

    Imagine what would happen if people start seeing some of the positive changes that are already occurring worldwide, rather than just the negative stories? People might keep a sense of hope for the future. They might realise that it isn’t too late. There are steps that they can take for things to keep improving.

    Or is it just me that feels like I am getting a distorted picture of how things are? Feel free to let me know in the comments below.

    Dr Damon Ashworth

    Clinical Psychologist

  • Part Nine of the Top 100 Non-Fiction Books Countdown: A Curated Guide to Personal Growth (20-11)

    Part Nine of the Top 100 Non-Fiction Books Countdown: A Curated Guide to Personal Growth (20-11)

    In our quest for personal development and understanding, certain books stand out as potentially transformational.

    For the earlier books in the countdown: 100-91, 90-81, 80-71, 70-61, 60-51, 50-41, 40-31, 30-21.

    Here are the next ten and the second last post in the countdown. Each offers unique insights into different aspects of the human experience. These range from overcoming addiction to understanding consciousness, from building wealth to processing grief. Enjoy…

    20. This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life by Annie Grace

    Goodreads star rating = 4.24/5

    Grace’s approach to alcohol dependency focuses on changing beliefs rather than relying on willpower. People can naturally reduce their desire for alcohol without feeling deprived. It is possible to do this by questioning cultural norms around drinking and understanding psychological triggers.

    What makes it special: Grace combines her business background with extensive research on addiction psychology. She creates an approach that feels empowering rather than restrictive. The book addresses the social conditioning around alcohol that most programs ignore, making sobriety feel like freedom rather than deprivation.

    Perfect for:

    • People wanting to reduce or quit drinking without feeling deprived.
    • Those struggling with alcohol dependency or questioning their relationship with alcohol.
    • Anyone interested in psychological approaches to behaviour change.

    Key takeaway: Sustainable recovery comes from changing your relationship with alcohol through mindset shifts rather than white-knuckling through cravings.

    19. Determined: A Science of Life Without Free Will by Robert M. Sapolsky

    Goodreads.com star rating = 4.24/5

    Sapolsky’s exploration of free will is challenging. It argues that our behaviour is largely determined by genetics, brain chemistry, and environmental influences. These factors are beyond our conscious control. This perspective can be unsettling. However, it can foster greater compassion for others. It can also reshape how we think about justice and personal responsibility.

    What makes it special: Sapolsky is a Stanford neuroscientist who seamlessly weaves together neuroscience, psychology, philosophy, and ethics. His argument is rigorous yet accessible, challenging fundamental assumptions about human nature while offering a more compassionate worldview.

    Perfect for:

    • Readers interested in neuroscience, psychology, philosophy, and ethics
    • People exploring the nature of human agency and responsibility
    • Scholars questioning traditional notions of free will and moral responsibility.

    Key takeaway: Understanding the deterministic nature of behaviour can lead to more humane approaches to justice. It can also foster greater empathy for human struggles.

    18. Superabundance: The Story of Population Growth, Innovation, and Human Flourishing on an Infinitely Bountiful Planet by Marian L. Tupy and Gale L. Pooley

    Goodreads.com star rating = 4.26

    This optimistic counter-narrative to doom-and-gloom predictions argues that human innovation consistently solves resource challenges. The authors show evidence that population growth drives innovation rather than catastrophe, and that well-functioning markets and institutions create abundance.

    What makes it special: The book challenges prevailing pessimism about population growth and resource scarcity with comprehensive data analysis. Tupy and Pooley introduce the concept of “time price.” This concept explains how long people must work to afford goods. It shows dramatic improvements in human prosperity over time.

    Perfect for:

    • Readers interested in economics, sustainability, population studies, and technology
    • Optimists and skeptics curious about long-term human prospects
    • Policymakers and thinkers focused on global development challenges.

    Key takeaway: Human creativity and innovation have historically overcome resource constraints. This suggests an optimistic future. We can achieve this through maintaining good institutions and embracing technological progress.

    17. How to Change Your Mind: The New Science of Psychedelics by Michael Pollan

    Goodreads.com star rating = 4.27/5

    Pollan’s exploration of psychedelics offers a fascinating window into consciousness and the brain’s remarkable plasticity. Beyond the therapeutic potential for treating depression, PTSD, and addiction, these substances show our perception of reality is highly malleable. The book emphasizes that “set and setting”—mindset and environment—are crucial for any transformative experience.

    What makes it special: Pollan combines personal experimentation with rigorous journalism and scientific research. He bridges the gap between ancient wisdom traditions and cutting-edge neuroscience, making complex topics about consciousness accessible to general readers.

    Perfect for:

    • People interested in mental health, consciousness, and spirituality
    • Researchers and therapists curious about psychedelic science;
    • Anyone open to exploring alternative approaches to healing and self-discovery.

    Key takeaway: Consciousness is far more flexible than we imagine. Altered states can offer profound insights. This happens when they are approached with proper preparation and respect.

    16. A Liberated Mind: How to Pivot Toward What Matters by Steven Hayes

    Goodreads.com star rating = 4.27/5

    This powerful exploration of psychological flexibility teaches us that mental freedom comes not from avoiding difficult thoughts. It comes from learning to coexist with them. One of Acceptance and Commitment Therapy (ACT)’s most powerful concepts is “defusion.” Hayes and ACT believe that the problem is not the thoughts themselves. It is how much we become fused with them. ACT also emphasises the importance of living according to our core values. It advises not avoiding or being controlled by momentary emotions.

    What makes it special: Hayes is the creator of ACT. He provides scientifically-backed techniques. These techniques work better than “positive thinking”. The book offers practical tools like the “thoughts as passengers on a bus” metaphor that make complex psychological concepts accessible.

    Perfect for:

    • People struggling with anxiety, depression, or other mental health challenges that would like to learn more outside of their therapy.
    • People feeling stuck in negative thought patterns.
    • Therapists, counsellors, coaches or anyone seeking practical emotional regulation skills.

    Key takeaway: Suffering is inevitable, but it doesn’t have to control our behaviour. True liberation comes from psychological flexibility and value-driven action.

    15. The Demon-Haunted World: Science as a Candle in the Dark by Carl Sagan

    Goodreads.com star rating = 4.29/5

    Sagan’s passionate defense of scientific thinking provides essential tools for navigating our information-rich world. His “Baloney Detection Kit” teaches us to question claims and seek evidence. It encourages maintaining healthy skepticism. At the same time, it helps preserve our sense of wonder about the universe.

    What makes it special: Sagan combines deep scientific expertise with poetic writing and genuine concern for humanity’s future. He shows how scientific thinking enhances our sense of wonder. Rather than diminishing it, this approach adds depth. Sagan argues that critical thinking is essential for democracy.

    Perfect for:

    • Anyone interested in science, skepticism, and rational thought
    • Readers concerned about misinformation and pseudoscience
    • Educators, students, and critical thinkers seeking tools to navigate complex information.

    Key takeaway: Critical thinking and scientific literacy are not just academic pursuits. They are essential life skills. These skills protect us from misinformation. They also enhance our appreciation of reality’s genuine mysteries.

    14. The Psychology of Money: Timeless Lessons on Wealth, Greed and Happiness by Morgan Housel

    Goodreads.com star rating = 4.29/5

    Housel reveals that successful money management has more to do with behavior than knowledge. The power of compounding is a central theme. It emphasizes the importance of saving regardless of income level. Additionally, the wisdom of being “reasonable” rather than purely “rational” in financial decisions is highlighted.

    What makes it special: Unlike traditional finance books focused on tactics and formulas, Housel explores the psychology behind money decisions. He uses compelling stories. He provides historical examples to show why smart people make poor financial choices. Our behaviour when it comes to money trumps intelligence.

    Perfect for:

    • Anyone looking to improve their relationship with money,
    • Investors seeking long-term financial wisdom
    • People interested in behavioural finance and personal financial psychology.

    Key takeaway: Wealth is built through consistent behaviour and emotional discipline, not market timing or complex strategies.

    13. Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent and Lead by Brene Brown

    Goodreads.com star rating = 4.29

    Brown’s groundbreaking work on vulnerability challenges our cultural obsession with perfection and invulnerability. She argues that vulnerability is not weakness but the birthplace of courage, creativity, and change. From parenting to leadership, vulnerability transforms how we connect with others and ourselves.

    What makes it special: Brown has researched for over a decade. She debunks the myth that vulnerability equals weakness. She uses compelling data and real stories. Her shame resilience theory provides a roadmap for overcoming the fear that keeps us from authentic living.

    Perfect for:

    • Individuals seeking deeper relationships and personal growth
    • Leaders wanting to create authentic and trusting cultures
    • Parents aiming to raise emotionally healthy children.

    Key takeaway: To create authentic connections and meaningful leadership, be courageous. Allow yourself to be vulnerable. Embrace imperfection.

    12. Can’t Hurt Me: Master Your Mind and Defy the Odds by David Goggins

    Goodreads.com star rating = 4.30

    Goggins presents an extreme approach to mental toughness. He introduces concepts like the “40% Rule.” When we think we’re at our limit, Goggins says we’re only operating at 40% of our true potential. His “Accountability Mirror” technique forces honest self-reflection. His philosophy of “callousing the mind” involves deliberate hardship. It is meant to build unshakeable resilience. To me, I find it too intense and not the most balanced take on being physically and psychologically healthy.

    What makes it special: Unlike most self-help books, this is brutally honest about the pain required for transformation. Goggins lived through extreme poverty, racism, and abuse, then became a Navy SEAL and ultra-marathon runner. His story is seen as inspirational for many who want to rewrite their lives too.

    Perfect for:

    • Anyone seeking extreme mental toughness and self-discipline
    • Athletes and military personnel facing intense challenges
    • People wanting practical inspiration to overcome seemingly impossible obstacles.

    Key takeaway: Goggins says that most of our limitations are self-imposed. Through extreme discipline and honest self-assessment, we might transcend what we thought was possible.

    11. On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss by Elisabeth Kubler-Ross and David Kessler

    Goodreads.com star rating = 4.32/5

    This compassionate guide helps us understand that grief is not a problem to be solved. It is a process to be experienced. The famous five stages—denial, anger, bargaining, depression, and acceptance—are not a rigid sequence. They serve as a framework for understanding the complex emotions that go with loss.

    What makes it special: This book was written by the original creator of the five-stage model, Kübler-Ross. It clarifies misconceptions about grief. It also provides practical guidance. It normalises the messy, non-linear nature of grieving and offers hope without false promises.

    Perfect for:

    • Anyone coping with the death of a loved one or other major loss,
    • Caregivers and therapists supporting grieving individuals,
    • People wanting to understand the emotional landscape of grief before they need it.

    Key takeaway: Grief is deeply personal and non-linear. Healing comes through accepting and honoring our unique grieving process rather than trying to “get over” loss quickly.

    What Resonates With You?

    Despite their diverse topics, these books share several important themes:

    • Acceptance over avoidance: Whether dealing with grief, difficult emotions, or life’s uncertainties, acceptance proves more effective than resistance.
    • The power of perspective: How we think about our circumstances often matters more than the circumstances themselves.
    • Growth through challenge: Difficult experiences, when properly processed, become sources of strength and wisdom.
    • The importance of evidence-based thinking: In finance, science, or personal development, decisions based on evidence are more successful than wishful thinking.

    Each of these books have earned high ratings. They offer practical wisdom that can genuinely transform how we think and live. They remind us that growth is possible at any stage of life. Understanding ourselves and our world more deeply is always worthwhile.

    Stay tuned for the top 10…

    Dr Damon Ashworth

    Clinical Psychologist

  • Ten Books for Deep Thinking: Focus, Compassion, and Life’s Big Questions (30-21)

    Ten Books for Deep Thinking: Focus, Compassion, and Life’s Big Questions (30-21)

    My top 100 non-fiction books countdown explores some of life’s most profound challenges. It addresses how to make a meaningful difference and overcome our mental limitations. It also delves into facing mortality and cultivating wisdom in an increasingly complex world.

    For earlier books in the countdown: 100-91, 90-81, 80-71, 70-61, 60-51, 50-41, 40-31.

    Here are books 30-21…

    30. Doing Good Better: How Effective Altruism Can Help You Make a Difference by William MacAskill

    Goodreads.com star rating = 4.19/5

    MacAskill introduces effective altruism—using evidence and reason to determine how to do the most good possible. This approach does not rely on intuition or emotion. It evaluates causes and charities based on effectiveness. This helps assess scalability and how neglected causes are to maximise positive impact.

    What makes it special: This book transforms charity from an emotional impulse into rigorous science. It shows how small donations can save lives when directed effectively. It challenges conventional wisdom about giving and career choices with data-driven analysis.

    Perfect for: People who want to make a meaningful difference in the world, such as donors, philanthropists, and social entrepreneurs. Additionally, anyone curious about rational approaches to ethics and giving.

    Key takeaway: Consider cost-effectiveness when giving—some interventions are thousands of times more effective than others. Choose careers based on your ability to have a positive impact. You can do this directly through your work or by “earning to give.”

    29. ‘The Brain that Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science’ by Norman Doidge

    Goodreads.com star rating = 4.20/5

    Doidge reveals the revolutionary discovery of neuroplasticity—the brain’s ability to reorganize and form new neural connections throughout life. Through compelling case studies, he shows how people have overcome strokes, learning disabilities, and brain damage by harnessing the brain’s capacity to rewire itself.

    What makes it special: This book fundamentally challenged how we understood the brain. Doidge encouraged us to stop thinking of it as a “fixed machine” to a more dynamic, adaptable organ. The real-life stories of recovery and transformation are both scientifically rigorous and deeply inspiring.

    Perfect for: People interested in neuroscience, psychology, rehabilitation, and self-improvement. Patients recovering from brain injuries or neurological conditions or their family and friends may be interested. Also, educators and therapists looking for evidence-based approaches.

    Key takeaway: “Use it or lose it”—neural circuits strengthen with practice and weaken without use. Mental practice, visualisation, and focused attention can physically reshape your brain, making learning and recovery possible at any age.

    28. Enlightenment Now: The Case for Reason, Science, Humanism, and Progress by Steven Pinker

    Goodreads.com star rating = 4.20/5

    Pinker presents overwhelming evidence that human progress is real and measurable. Despite negative news cycles, metrics like life expectancy, poverty reduction, literacy rates, and declining violence show dramatic improvements. These improvements are driven by Enlightenment values of reason, science, and humanism.

    What makes it special: This meticulously researched book counters pessimism with hard data. It shows that the world is actually getting better by most objective measures. Pinker doesn’t ignore current challenges but provides essential perspective on long-term trends.

    Perfect for: Readers interested in history, science, philosophy, and social progress. It also suits skeptics and optimists seeking a data-driven perspective. Educators, policymakers, and advocates of reason and humanism will find it appealing too.

    Key takeaway: Progress is fragile and requires active defense through education, critical thinking, and continued application of scientific methods. Optimism should be grounded in evidence, not ideology.

    27. Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman

    Goodreads.com star rating = 4.20/5

    Burkeman argues that traditional productivity advice fails because it ignores our fundamental limitation. We don’t have an infinite amount of time. Therefore, we will always have to prioritise some things and not do others. Instead of trying to optimise everything, we should embrace our finitude, accept uncertainty, and focus deeply on what truly matters.

    What makes it special: This book is an antidote to toxic productivity culture. It offers a philosophical approach to time management that prioritises meaning over efficiency. It challenges the entire premise of most time management advice.

    Perfect for: Anyone overwhelmed by time pressure or productivity culture. It’s also ideal for people seeking a more meaningful, balanced relationship with time. Additionally, it suits readers interested in philosophy, psychology, and self-help with a realistic approach.

    Key takeaway: Stop trying to control everything and instead focus on a few meaningful projects. Embrace the “joy of missing out” and accept that some things will remain unfinished—this reduces pressure and increases presence.

    26. The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers – Straight Talk on the Challenges of Entrepreneurship by Ben Horowitz

    Goodreads.com star rating = 4.21/5

    Horowitz provides unvarnished advice for entrepreneurs and leaders facing the brutal realities of building companies. Unlike business school theory, this book focuses on making tough decisions with incomplete information. It emphasises managing during crises and maintaining psychological resilience as a leader.

    What makes it special: This is a rare business book. It honestly addresses the emotional and psychological toll of leadership. Horowitz combines practical advice with vulnerable personal stories from his experience as a CEO and venture capitalist.

    Perfect for: Startup founders, CEOs, and business leaders. Entrepreneurs navigating uncertainty and growth. Anyone interested in leadership, management, and entrepreneurship.

    Key takeaway: There is no recipe for success in real-world business—you must be comfortable making decisions without perfect information. Lead with candor, focus on building strong culture, and develop systems to manage your own psychology during difficult periods.

    25. Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation and Practice by Shunryu Suzuki

    Goodreads.com star rating = 4.22/5

    Suzuki introduces the essential Zen concept of “beginner’s mind”—approaching life with openness, eagerness, and freedom from preconceptions. Expert’s mind, filled with fixed ideas, limits perception and learning, while beginner’s mind remains curious and receptive.

    What makes it special: This slim, profound book distills centuries of Zen wisdom. It offers accessible insights about mindfulness, acceptance, and presence. It’s both a meditation guide and a philosophy for approaching all of life with greater awareness.

    Perfect for: Beginners and seasoned practitioners of meditation and Zen. It is ideal for anyone seeking a mindful, open, and grounded approach to life. It also suits people interested in spirituality, philosophy, and self-awareness.

    Key takeaway: Maintain beginner’s mind in all activities—approach each moment with fresh attention rather than assumptions. Practice with full attention while letting go of attachment to specific results.

    24. Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN by Tara Brach

    Goodreads.com star rating = 4.22/5

    Brach presents the RAIN practice—Recognize, Accept, Investigate, Nurture—as a method for developing radical compassion toward ourselves and others. This mindfulness-based approach transforms difficult emotions and experiences through kind, curious awareness rather than resistance.

    What makes it special: This book provides a practical, step-by-step method for developing emotional resilience and compassion. Brach combines Buddhist wisdom with modern psychology, making ancient practices accessible for contemporary healing.

    Perfect for: People struggling with self-criticism, anxiety, or emotional pain. It is also suitable for those seeking a practical path to mindfulness and compassion. Therapists, caregivers, and anyone interested in emotional healing might find it beneficial.

    Key takeaway: Instead of pushing away discomfort, use RAIN to befriend and understand difficult experiences. Self-compassion creates the foundation for genuine compassion toward others and healing in the world.

    23. Staring at the Sun: Overcoming the Terror of Death by Irvin D. Yalom

    Goodreads.com star rating = 4.23/5

    Yalom, a renowned existential therapist, explores how fear of death underlies much of our anxiety and psychological suffering. He argues that facing mortality directly, rather than avoiding it, actually enhances life appreciation and reduces existential anxiety.

    What makes it special: This book tackles the ultimate taboo—death—with therapeutic wisdom and philosophical depth. Yalom combines clinical experience with personal reflection, showing how death awareness can be liberating rather than paralyzing.

    Perfect for: People struggling with death anxiety or grief. Therapists and Counsellors working with existential issues; anyone interested in existential psychology and personal growth.

    Key takeaway: Awareness of mortality does not create despair. Instead, it motivates us to prioritise what truly matters. It encourages us to live more authentically. Love and connection provide meaning that transcends individual existence.

    22. Stolen Focus: Why You Can’t Pay Attention – and How to Think Deeply Again by Johann Hari

    Goodreads.com star rating = 4.23/5

    Hari investigates the modern attention crisis, revealing how technology companies, work culture, and environmental factors systematically fragment our focus. He argues that reclaiming deep attention requires both personal practices and systemic changes to how society is organized.

    What makes it special: This book combines personal narrative with investigative journalism. It reveals how the “attention economy” exploits human psychology for profit. Hari provides both individual solutions and calls for broader societal reform.

    Perfect for: Anyone struggling with distraction or seeking better focus. It is also ideal for educators, employers, and policymakers interested in attention and productivity. Additionally, it suits readers concerned about the impact of technology on society.

    Key takeaway: Technology companies profit from fragmented attention, deliberately designing platforms to maximize engagement at the cost of deep thinking. Reclaiming focus requires both personal boundaries and systemic changes to protect human attention.

    21. The School of Life: An Emotional Education by Alain de Botton

    Goodreads.com star rating = 4.24/5

    De Botton argues that traditional education fails to teach the most important life skills: understanding emotions, building relationships, handling disappointment, and finding meaning. He presents emotional education as essential curriculum for navigating adult life with wisdom and resilience.

    What makes it special: This book fills the gap left by formal education. It teaches practical emotional and social skills through philosophical reflection. De Botton makes psychology and philosophy accessible while addressing universal human challenges.

    Perfect for: Anyone seeking practical emotional skills to improve life quality. It suits those interested in personal growth, relationships, and mental well-being. It is also for readers frustrated by traditional education’s lack of emotional focus.

    Key takeaway: Self-knowledge is foundational to emotional health—understanding your triggers, fears, and desires enables wiser choices. Balance ambition with contentment, and practice compassion and forgiveness as learnable skills.

    The Ultimate Integration

    This collection reveals the deepest patterns in human flourishing:

    • Face reality directly. Face death anxiety, attention fragmentation, or entrepreneurial challenges head-on. Growth comes from honest confrontation with difficult truths.
    • Compassion can help you transform. RAIN practice and Zen acceptance are methods you can use. Approaching ourselves and others with kindness creates the conditions for healing and growth.
    • Sometime evidence is more accurate than our intuition. Data-driven approaches often reveal counterintuitive truths. This is true whether in giving effectively or understanding brain plasticity.
    • Focus on the present. From Zen mindfulness to mortality awareness, focusing on the here-and-now enhances both peace and effectiveness.

    Your Wisdom Practice

    Remember: the books that change your life aren’t necessarily the ones that comfort you. They are the ones that expand your understanding of what’s possible. This expansion occurs when you approach yourself, others, and life’s challenges with greater awareness, skill, compassion, and courage.

    Stay tuned for the next 10 books…

    Dr Damon Ashworth

    Clinical Psychologist

  • Ten Books That Could Help Shift Your Mindset and Improve Your Performance: 40-31

    Ten Books That Could Help Shift Your Mindset and Improve Your Performance: 40-31

    This is part seven in my ten part series of the top 100 non-fiction books that I have read recently. The majority of these books have a psychology focus, but not all of them do.

    The consistent theme across these ten books is asking the reader to challenge preconceived notions. They encourage readers to question ideas they already have, or provides new ways or frameworks to think about well-known topics.

    We can impact our lives in several ways. We can change our expectations. We can better understand ourselves, our brains, or how the world works. We can look at the best solutions rather than those that merely help us feel good. We can also know when to walk away and focus on what is in our control.

    For earlier posts in this countdown: 100 to 91, 90 to 81, 80 to 71, 70 to 61, 60 to 51, and 50 to 41.

    Here are books 40 to 31…

    40. The Expectation Effect: How Your Mindset Can Change Your World by David Robson

    Goodreads.com star rating = 4.16/5

    Robson reveals the extraordinary power of expectations to shape our experiences and outcomes. From placebo effects in medicine to stereotype threat in performance, what we expect often becomes reality through self-fulfilling prophecies. They alter brain chemistry and neural pathways.

    What makes it special: This book connects neuroscience, psychology, and practical application. It shows how expectations influence everything from physical healing to relationship dynamics. It provides a scientific foundation for the power of positive thinking without New Age mysticism.

    Perfect for: Individuals seeking personal growth, better health, or improved performance. It’s ideal for educators and therapists wanting to leverage mindset in practice. It’s also suitable for anyone interested in the science of belief, placebo effects, and psychology.

    Key takeaway: You can consciously change your expectations through awareness of limiting beliefs, visualization, and positive self-talk. Cultural narratives also shape individual outcomes, making collective expectation management important.

    39. Misbehaving: The Making of Behavioural Economics by Richard H. Thaler

    Goodreads.com star rating = 4.16/5

    Nobel laureate Thaler chronicles how behavioural economics challenged traditional economic models by showing that humans are predictably irrational. We engage in mental accounting, succumb to loss aversion, and can be “nudged” toward better decisions through smart choice architecture.

    What makes it special: This is an insider’s account of how a field was born, told by one of its founders. Thaler combines rigorous science with engaging storytelling, showing how understanding irrationality can improve policy, business, and personal decisions.

    Perfect for: Economists, policymakers, marketers, and anyone curious about why people make “irrational” decisions. It’s also ideal for readers interested in psychology, decision-making, and practical applications of behavioural science.

    Key takeaway: Small changes in how choices are presented can dramatically improve outcomes without restricting freedom. Understanding biases like loss aversion and present bias helps you make better personal and professional decisions.

    38. 21 Lessons for the 21st Century by Yuval Noah Harari

    Goodreads.com star rating = 4.16/5

    Harari examines the most pressing challenges of our time. Artificial intelligence is reshaping work. Fake news is threatening democracy. Nationalism conflicts with globalism. We need new forms of education and meaning-making in an age of unprecedented change.

    What makes it special: Harari combines historical perspective with cutting-edge analysis of current trends. He offers both big-picture thinking and practical guidance. He doesn’t just diagnose problems, but explores what individuals and societies can do about them.

    Perfect for: Readers interested in current affairs, technology, philosophy, and global trends. It is also suitable for leaders, educators, and citizens who are navigating the 21st century’s complexities. Fans of Harari’s earlier works (Sapiens, Homo Deus) will enjoy this as well.

    Key takeaway: The pace of change is unprecedented, making critical thinking, adaptability, and lifelong learning essential skills. Education must shift from teaching facts to teaching how to learn, unlearn, and think critically.

    37. False Alarm: How Climate Change Panic Costs Us Trillions, Hurts the Poor, and Fails to Fix the Planet by Bjorn Lomborg

    Goodreads.com star rating = 4.17/5

    Lomborg argues that while climate change is real and serious, panic-driven policies are often costly and ineffective. He advocates for pragmatic solutions focused on innovation, adaptation, and cost-benefit analysis. He believes in choosing these methods over alarmism, which can hurt the world’s poorest populations.

    What makes it special: This book challenges climate orthodoxy with data-driven analysis, advocating for evidence-based policy over emotional responses. Lomborg brings an economist’s perspective to environmental issues, prioritizing human welfare alongside planetary health.

    Perfect for: Policymakers, environmentalists, economists, and concerned citizens. It is also ideal for readers interested in climate science, policy, and economics.

    Key takeaway: Innovation and adaptation are more effective than panic-driven policies. Focus resources on cost-effective solutions that provide the greatest global benefit while avoiding measures that primarily harm the poor.

    36. Deep Work: Rules for Focused Success in a Distracted World by Cal Newport

    Goodreads.com star rating = 4.17/5

    Newport distinguishes between “deep work” (cognitively demanding activities performed in focused concentration) and “shallow work” (logistical tasks done while distracted). In our hyper-connected world, the ability to focus deeply has become both rare and valuable.

    What makes it special: This book offers a comprehensive philosophy. It also provides a practical system for reclaiming focus in the age of distraction. Newport combines research with actionable strategies, showing how deep work creates disproportionate value and personal satisfaction.

    Perfect for: Knowledge workers, creatives, students, and professionals aiming to maximise productivity. It is also ideal for anyone overwhelmed by distractions looking for practical strategies to regain focus.

    Key takeaway: Create rituals and environments that support deep work. Embrace boredom to train focus. Quit or dramatically reduce social media use. Schedule every minute of your day to minimise shallow work.

    35. Thinking, Fast and Slow by Daniel Kahneman

    Goodreads.com star rating = 4.17

    Kahneman reveals how our minds function through two systems: System 1 (fast, automatic, intuitive) and System 2 (slow, deliberate, rational). Understanding these systems and their biases—from loss aversion to overconfidence—can dramatically improve decision-making.

    What makes it special: This Nobel Prize winner’s masterwork synthesizes decades of groundbreaking research in behavioral psychology and economics. It fundamentally changes how you understand human judgment and decision-making.

    Perfect for: Anyone interested in psychology, behavioural economics, or decision-making. It is also suitable for those wanting to improve their critical thinking. Professionals in business, finance, policy, and personal development could also benefit.

    Key takeaway: Most decisions are made by the fast, biased System 1. Engaging the slow, deliberate System 2 through reflection and awareness can help detect and correct systematic errors in thinking.

    34. Mating in Captivity: Reconciling the Erotic and the Domestic by Esther Perel

    Goodreads.com star rating = 4.17/5

    Perel explores the central paradox of modern relationships. We seek both security and excitement from the same person. However, these needs often conflict. She shows how couples can maintain desire and eroticism within the safety of committed relationships.

    What makes it special: Perel brings a sophisticated perspective to sexuality and relationships. She offers a culturally informed view and challenges conventional wisdom about love and desire. Her approach is both deeply psychological and refreshingly practical.

    Perfect for: Couples who are struggling with desire and intimacy in long-term relationships. It is also ideal for therapists, counsellors, and sex educators. Additionally, it is suitable for anyone interested in understanding the complexities of love, desire, and connection.

    Key takeaway: Desire requires mystery, autonomy, and separateness—qualities that security tends to erode. Couples can cultivate erotic intelligence through maintaining individuality, exploring fantasies, and communicating desires without shame.

    33. Quit: The Power of Knowing When to Walk Away by Annie Duke

    Goodreads.com star rating = 4.17/5

    Duke challenges the cultural myth that persistence is always virtuous. She shows that strategic quitting can save resources. It can also open better opportunities. She provides frameworks for making rational quit-or-continue decisions based on evidence rather than emotion.

    What makes it special: This book tackles one of the most difficult aspects of decision-making. It focuses on knowing when to give up. It does so with the poker player’s analytical precision. Duke combines decision science with practical tools for overcoming the sunk-cost fallacy and social pressure.

    Perfect for: Entrepreneurs, professionals, and creatives who face tough decisions. It suits anyone struggling with perfectionism, over-commitment, or indecision. It is also ideal for leaders seeking to foster adaptive decision-making.

    Key takeaway: Set clear, measurable criteria for success and failure before starting projects. Regularly reassess based on new evidence, and create cultures that support “good quits” rather than blind persistence.

    32. Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding by Daniel Lieberman

    Goodreads.com star rating = 4.18/5

    Lieberman explains why formal exercise feels unnatural. We evolved for varied movement, not repetitive workouts. He demonstrates why exercise is still essential for modern health though. He explores how to make physical activity more enjoyable and sustainable by aligning it with our evolutionary heritage.

    What makes it special: This book bridges evolutionary biology, exercise science, and practical fitness advice. It explains both why we resist exercise and how to overcome that resistance. Lieberman debunks fitness myths while providing science-based guidance.

    Perfect for: Anyone interested in health, fitness, and human evolution. It’s also suitable for health professionals, trainers, and policymakers. This is ideal for people seeking motivation and science-based insights on exercise.

    Key takeaway: Humans evolved for varied, purposeful movement, not formal exercise. Make physical activity more sustainable by focusing on variety, enjoyment, social connection, and movements that mimic natural human activities.

    31. The Inner Game of Tennis: The Classic Guide to the Mental Side of Peak Performance by Timothy Gallwey and Pete Carroll

    Goodreads.com star rating = 4.18/5

    Gallwey introduces the concept of Self 1 (the judgmental, controlling conscious mind) and Self 2 (the natural, capable subconscious). Peak performance occurs when Self 1 quiets down and trusts Self 2 to perform without interference.

    What makes it special: Though ostensibly about tennis, this book revolutionized thinking about performance psychology across all domains. Its principles apply to any skill-based activity, from sports to music to business presentations.

    Perfect for: Athletes, performers, and anyone seeking peak mental and physical performance. It is also ideal for people struggling with performance anxiety, self-doubt, or overthinking. Coaches and educators interested in the psychology of learning and mastery will find it valuable too.

    Key takeaway: Stop trying to control every aspect of performance and instead develop non-judgmental awareness. Trust your body’s natural abilities, stay present-focused, and let go of self-criticism to access flow states.

    The Meta-Lessons

    • Expectations shape reality. There are various ways this happens, like through placebo effects, self-fulfilling prophecies, or behavioural nudges. What we expect profoundly influences what we experience.
    • Our minds are predictably irrational. Understanding cognitive biases and decision-making flaws enables better choices in all areas of life.
    • Focus is the new superpower. In an age of infinite distraction, the ability to concentrate deeply creates disproportionate value and satisfaction.
    • Peak performance requires getting out of your own way. Whether in sports, relationships, or decision-making, overthinking and self-interference often prevent optimal outcomes.

    Choose one book to implement insights from, instead of trying all at once. Make sure that it addresses your most pressing challenge right now. Master its principles through consistent practice before moving onto the next. Remember that transformation happens through depth, not breadth—through truly understanding and applying core principles rather than collecting more information.

    The goal isn’t to read more books but to live the wisdom they contain.

    Stay tuned for the next ten books in my countdown…

    Dr Damon Ashworth

    Clinical Psychologist