Feeling Disconnected from Your Husband?

  • Stop discussions from turning into arguments.
  • Discover the exact phrases that get his attention and make him happy to be around you.
  • Speak in a way that makes him want to open up.

    FREE REPORT: 
    "10 EASY WAYS TO GET HIM TO LISTEN"
 
 

Some Key Truths about Honesty In Marriage

Overall, strong marriages are built on honesty and being authentic with your spouse. But is it ever OK to tell a little white lie to your husband? What about withholding information?

Two spouses can have different, but equally valid, ideas about honesty and boundaries in marriage. The key thing is recognizing and working with your differences. Here are a few key things to remember.

Your Past Is Yours

For some people, intimacy means that partners are open books to each other. They want to share all the details of their past and want their partner to do the same. But other people may be less forthcoming. And that’s fine.

You should, of course, be honest and share with your husband information that affects your marriage (and expect him to do the same with you). For example, if your first marriage ended because of your ex’s infidelity, being aware of that helps your husband understand who you are in your relationship with him.

But being honest doesn’t mean you are obligated to reveal every detail of your past. If the discussion about your ex turns to your sex life with him, you’re within your rights to keep that information private between you and the other person.

Think Before You Critique

Here’s another way that couples can have different ideas about boundaries and honesty in marriage. Let’s say you have a blunt, let-it-all-hang-out philosophy. You were raised to “be real.” You don’t hesitate to tell your husband he loaded the dishwasher wrong or that his brother’s political views are crazy.

While this type of openness may have been normal in your family, your husband might interpret your behavior as an attack on him or his family. When it comes to honest critiques of your husband, it’s possible to tackle even a big issue – like the fact that you’re doing more than your share of housework – with kindness and respect. And consider letting the little stuff (like his quirky dishwasher-loading technique) slide.

The same holds true when you give your honest opinion about others close to him. You’re in emotionally charged territory here. There might be a time when you do need to call out one of his family members (“When your brother was talking about politics, he said something really sexist and disrespectful to me.”), but be careful about being “brutally honest.” Your husband might be perfectly fine rolling his eyes about his brother’s latest theories right along with you…or not. In any case, if you need to set a boundary of respect, go ahead and do it honestly, clearly, and respectfully.

Answer With Care

So we know unsolicited feedback can be risky. But what about when your partner asks you a question and you know your honest answer won’t make him happy? The cliche example of this situation is a wife asking her husband if an outfit makes her look fat, but either partner can find himself or herself on the receiving end of a tricky question. Before you answer, think about why your partner is asking the question in the first place. Chances are, he’s seeking affirmation or reassurance from you. Think about how you can answer the question with kindness and gentleness in addition to honesty.

You can use this article as a springboard to talk with your husband about how each of you approaches honesty and openness in situations like these. Does talking about past relationships make you feel intimate — or uncomfortable? Would you rather know what’s on each other’s minds, even if it’s hard to hear? Again, there are no right answers. The important thing is that you’re curious about understanding each other and committed to navigating differences in communication styles and openness.

Dealing With His Ex-Wife

You’ve married a great guy with wonderful children. The only problem? His ex-wife. She stirs up conflicts over the kids — and sometimes it even feels like she’s trying to win your husband back. So how do you deal with an ex-wife who seems to constantly fan the flames of drama? It takes a lot of thoughtfulness, maturity and grace under pressure.

She’s Not Going Away

Let’s start with a dose of reality. A person you didn’t choose to have in your life now plays a big part in it. That might not feel very fair. But, because she and your husband share children, she’s going to be a presence in your world for a while.

As you deal with his ex-wife, it might help to understand the emotions behind her hard-to-take behaviors. She may still be upset that your husband chose to leave their relationship. Even if she was the one who ended their marriage, she may be jealous of the fact that he’s moving on. She may feel insecurity about your being “the other woman” in her kids’ lives. Or she may fear that you’re competing with her or her kids for your husband’s time and financial resources.

It’s not on you to call her out if you suspect any of these issues. But realizing that she’s acting so badly out of hurt and fear — instead of just pure spite or evil — helps you navigate from a place of composure and compassion so that you don’t compound the negativity she creates.

If you have to interact with her in person, a good rule to follow is to try to show the same respect and friendliness you would to a stranger — for example, someone waiting in line with you. But as you resolve to act respectfully, you also have to prepare yourself for the fact that she might not return your kindness and maturity. That’s her problem. Just focus on being the bigger person. She may not appreciate it, but your husband certainly will.

Putting the Kids First

Resentments and power struggles between former and current spouses can play out in conflicts over the kids. You might cringe at the idea of your husband having any interactions with his ex, much less co-parenting with her. But remember that it’s in the best interest of your step-kids if their parents can work out issues together.

If your husband’s ex is making you the bad guy in disagreements over the kids, it can ease some tension to make sure he has primary responsibility for the kids when they’re with you, especially when it comes to discipline. You and your husband may also need to have a clear understanding of where to set boundaries in the relationship the two of you have with his ex. For example, if she’s calling you names or being disrespectful in some other obvious way, some clear limits may need to be set. The two of you will have to decide whether that’s best done by you or your husband. Of course, these decisions are best made when you’re calm and rational.

Also remember what we talked about it earlier: The idea of someone else acting as “mom” to her kids might be driving her crazy. Honor the relationship your stepkids have with their mother. Everyone – you, the kids, your husband, his ex – should be clear that you’re adding to the kids’ family, not replacing their mother in anyway. Hopefully, she’ll realize at some point that her children can only benefit from having more people who love and care for them. But it’s easy to be territorial, especially when a blended family arrangement is new.

Your Husband, His Ex

It’s possible for your problems with his ex to go beyond co-parenting disagreements. If his ex is acting in ways that feel like a threat to you marriage, that’s especially hard. Your anxiety about her (which, of course, she might be trying to provoke) can easily sow mistrust and discord that harm your relationship, so be careful.

Remind yourself that your husband is married to you now — and that there’s a reason he’s no longer married to her. Don’t let your fears take over. Trust him, and remind him of that trust. If the ex pushes your buttons to the degree that you can’t even talk about her with your husband, think about how to work with your emotions so that you can get to a calmer place. Managing your family’s relationship with her should be something you and your husband can communicate about.

Will Things Get Better?

Blended families may require a greater degree of thoughtfulness and intention. However, there is no rule that conflict has to be the norm. Plenty of parents work collaboratively and even amiably with former spouses, but it requires the adults involved to be mature and compassionate. Will you commit to doing your part to create the best environment for everyone involved, especially the kids?

How Attachment Styles Affect Your Marriage

Is insecurity or withdrawal — by you, your husband or both of you — an issue in your marriage? Today, I’ll give you some insight into what might be going on. I’ll explore different attachment styles and how they play into your relationships.

Your family is actually the very first place you learn about relationships. The experiences you have with your caregivers have a strong influence over how you relate to other people in your life. Understanding your particular style of connecting helps you see what strengths and vulnerabilities you bring to your marriage.

What Is Your Attachment Style?

If you’re lucky, your early caregivers were loving, responsive, and reliable. If so, you learned that you can trust people and developed a secure attachment style. You’re probably comfortable with emotional intimacy and depending on others, which, as you can imagine, makes it easier to be in a relationship. About 60 percent of people have this attachment style.

But what if your parents or caregivers weren’t so consistent? Maybe they were there for you sometimes, but other times were physically or emotionally unavailable when you needed them. These experiences can lead to an ambivalent/anxious attachment style. It’s characterized by feeling unsure whether someone will actually love you and worried that they may leave. People who are clingy or very sensitive to rejection often have this style.

Children of parents who were regularly unavailable or unresponsive can develop an avoidant attachment style. They learn to take care of themselves at a very young age. This independence can cause them to have trouble seeking emotional closeness with others. A person with this style may seem like an aloof or uncaring partner.

Finally, there’s the disorganized attachment style. It can arise in children who suffer abuse or neglect, or whose parents frighten them because of their own unresolved trauma. These children grow up to become adults who struggle with trusting others, managing their emotions and even feeling safe at all.

In reading the descriptions of the different attachment styles, you probably have a sense now of what your own might be. This quiz can also help you pinpoint your attachment style.

Working With Your Attachment Style

If both you and your husband have a secure attachment style, that’s great news for your marriage. You have a sound foundation for weathering a relationship’s normal ups and downs.

But if one of you doesn’t have a secure attachment style now, that hardly means your marriage is doomed. It’s possible to shift your attachment style. If you happen to have found a secure partner, that may help you to eventually develop a secure connection too.

The most challenging situation is when both of you have insecure attachment styles. It’s common, for example, for ambivalent/anxious and avoidant people to couple up — and drive each other crazy. One will cling, and the other will try to get away. Just understanding where each of you is coming from can be helpful. But you may need to seek counseling to protect your marriage and to develop healthier ways of relating.

If you’re looking for more insights to help you better understand how your attachment style affects your marriage, I highly recommend Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love by Amir Levine, MD and Rachel Heller, MA.

Check Your Relationship Health

 

There are two times in a marriage when couples are most likely to split. The first comes around the seven-year mark. The second comes at around 12 years. Whether or not you’re near one of those milestones, it’s always good to monitor your relationship health. Here are a few tips to guide you through a marriage checkup.

Managing Conflicts

In the seven-year danger zone, splits happen because of conflicts. Not surprisingly, this time frame is when many couples are starting a family and dealing with all of the associated stresses. The warning sign in this time period isn’t how often you fight. It’s whether you fight the right way.

Specifically, look at whether your conflicts are characterized by Dr. John Gottman‘s “Four Horsemen.” Gottman gave these behaviors such a dramatic name because their constant presence in a marriage strongly predicts which couples will divorce.

The Horsemen are:

  1. Defensiveness
  2. Criticism
  3. Stonewalling
  4. Contempt

If you don’t like the behaviors you’re bringing to conflicts with your husband, you might need to cut yourself a break and focus on self-care. When we’re stressed (as most of us seem to be constantly), we get more controlling, rigid and judgmental in our relationships with others.

Staying Close

At 12 years, couples tend to split because they’re becoming alienated from each other. Again, our stressed and busy lives play a role. It can be tricky to nurture your relationship amid everything else you’re juggling, but it’s vital.

To keep your bond strong, consider questions like these.

  • Is the amount of physical intimacy in your relationship satisfying for both of you? Your physical relationship strengthens your emotional relationship.
  • Do you treat each other with the same consideration that you’d treat good friends?
  • Do you take advantage of opportunities to show love and appreciation — such as greeting each other warmly after your work days?
  • Do you practice deep listening (making eye contact, summarizing what the other said, etc.) with each other?
  • Are you curious about each other? In other words, do you ask yourself questions like “He seems tense. I wonder what’s going on with him?” instead of leaping to conclusions?

Whether you’ve been married one year or 50 years, look through this blog for more tips and insights to improve the health of your marriage. Although your relationship may feel fine right now, doing a regular checkup can be an important part of keeping things on track.

Is Talking to Your Ex on Facebook OK?

Even amid all the political bickering these days, Facebook can be a pretty romantic place. We’ve all read stories of people who knew each other in high school and even earlier reconnecting on the site and finding lasting relationships. When the reunited lovebirds are single before finding each other again, these stories make our hearts flutter. But if you’re married, talking to your ex on Facebook can be a little more complicated.

Social Media and Emotional Affairs

If you’re tempted to look up an old love, ask yourself what’s motivating you. Maybe your marriage is happy and you’d just like to know how your ex’s life turned out and wish him happy birthday every year. But if your marriage is struggling and you’re thinking about how perfect your old love was, now isn’t the time for a trip down memory lane with him.

Talking to your ex can put you at risk for an emotional affair — especially when you’re spending your energy reconnecting with your ex on social media, instead of with your husband in real life. It’s easy to idealize your ex on Facebook because we tend to present only the most positive parts of our lives on social medica. And when you’re typing on a screen, instead of talking face to face, you can lose your sense of what crosses the line from friendship into something more.

A piece of advice I gave in my blog article about emotional affairs also applies here. If you wouldn’t want your husband seeing the Facebook messages between you and your ex, your contact with your ex might be bad for your marriage. Now I’m not saying that your social media accounts have to be a completely open book for your husband. Or that his should be for you, for that matter. You both deserve some privacy and trust. But that trust comes with a responsibility to act in a way that doesn’t threaten your marriage.

Cultivate Intimacy at Home, Not Online

Another red flag? Talking to your ex about things you aren’t discussing with your husband. Your husband can’t be, and shouldn’t be, your only emotional outlet. But if you find it easier to be emotionally intimate with your ex on Facebook than with your husband, that’s a sign to focus on your marriage and your real-life social network, not your old acquaintance.

To head off any issues with social media use, I recommend that you and your husband be a part of each other’s social networks. After all, it’s easier to drift into trouble with your ex on Facebook if your husband is not on the network and doesn’t see you interacting with him. Being proactive about keeping your marriage strong also lessens any online temptations. You’ll find lots of tools to work on your relationship in my book Strong Women, Strong Love. Of course, you can also follow Strong Women Strong Love on Facebook.

When You’re Not in the Mood for Sex

You know that look in his eyes or that certain touch. He’s feeling amorous. But you’re just not in the mood for sex. Everyone feels like saying no to sex sometimes. But it’s important to do it in a way that respects your partner’s feelings and that maintains the overall health of your relationship.

Some Myths About Sex and Marriage

It might ease your mind to know that there are some common misperceptions about sex and marriage. The big one is that there’s some “magic number” — the amount of sex you’re supposed to be having. That’s not just true. The number of times you have sex in any week, month or year isn’t important. What is important? That both of you are satisfied with the amount of sex you are having. Frequency of sex varies a lot among happy couples.

We also tend to have a very limited definition of what sexuality can be in a relationship. If you aren’t doing “the deed,” it doesn’t mean that your marriage isn’t sexual. A sexual connection is about more than intercourse. It can also mean holding hands, feeling an emotional bond, making loving contact or sending sexy texts. At times in a marriage where intercourse naturally wanes — such as after the birth of a child — it’s good to have this expanded vocabulary of sexual acts to draw on to keep your bond strong.

Be Honest about the Underlying Cause

Sexuality is an important part of your marriage. If your desire is misaligned with your husband’s, start by looking for possible causes.

There could be a physical reason you’re just not in the mood for sex lately. Health issues, medications, hormonal changes, aging … they can all put a damper on your libido. Consider getting a checkup if you suspect a physical cause for your lack of sexual desire.

Your lack of desire might also have an emotional component. You might be bringing some other issues into the bedroom. If, say, you’re super-resentful that he doesn’t do more around the house, it’s hard to feel too frisky. It’s important to deal directly with the problem that’s dampening your desire.

Or you could just be plain exhausted by the frantic pace of our lives today, so you stop having sex as often. Unfortunately, the less frequently you have sex, the less likely you are to want it (use it or lose it). If your sex life has fizzled out because you’re busy and tired, try scheduling some time to get intimate when you’re not so worn out. This doesn’t sound very romantic, but it actually works.

If You Do Need to Say No to Sex

When you do turn your husband down, communicate what’s going on with you. For example, “I’m exhausted after these past two days at work” or “I just can’t stop thinking about my mom’s illness right now.” He needs to know that he’s not the reason you’re not in the mood for sex. It’s also helpful to suggest another time the two of you can possibly connect sexually.

Taking a pass on sex will feel a lot less charged if your husband isn’t the only one who ever initiates it. If he’s always the one who has to risk rejection, he could just stop asking. Make the first move sometimes.

Consider Saying ‘Yes’

Sometimes you really, really are not in the mood for sex. When it’s just not happening for you, don’t hesitate to say no. But sometimes your mood might be more “eh” than “no.” Or maybe you know that you tend to get more into things once sex gets started. If that’s the case, consider giving him the thumbs-up. But this should not become the pattern in your relationship.

For more advice like this, check out my book Strong Women, Strong Love. I wrote it to help busy couples enhance both physical and emotional intimacy.

Should You Stay Together for the Kids?

It’s a crossroads that countless couples have encountered: Their marriage has become unhappy and unsatisfying. But they fear hurting their children by divorcing.

Should you stay in your marriage for the kids, or end it? Both choices are painful. Which one is better?

Each couple has to ultimately decide what’s right for them and their family. But I do believe there’s a wise way couples can approach this life-altering decision.

A caveat before I go on: This advice is for people in unhappy marriages, not relationships that are marked by abuse and aggression. If you’re in a situation like this, please seek professional help.

Have You Given Your Marriage a Real Chance?

For most unhappy couples, the decision about ending a marriage when kids are involved isn’t so clear-cut. You may long for an escape from your marriage, but you also know the stakes are high for both you and your children. A divorce can complicate all your lives for years. And no matter what you decide, you and your husband will still have to co-parent.

Because divorce is a serious decision, it’s not one that you should rush into. Especially since some studies have shown that a good percentage of people who divorce end up regretting their decision.

That’s why my advice to most couples on the brink is to make sure that they’ve done everything they can to save their marriage before calling it quits.

Using the Research on Marriage to Help You

If you’re intent on working on your marriage, there’s very good news. Research has given us clear insight about what makes marriages succeed or fail. If you are determined to give your relationship a chance, you can be smart and focused in your approach. If you’re both willing to put in the work — reading books, getting therapy, going to marriage workshops — you have a better chance than ever of salvaging your relationship.

Have you educated yourself about what makes a marriage work? Do you know about the four horsemen and the best predictor of divorce? If you don’t know what I’m talking about, then you have some work to do.

As a parent, if you do divorce, you want to be able to honestly tell your kids that you did everything you could to try to make the marriage work.

Sadly, not every marriage can be rescued. If that’s the case for you and your husband, you’ll at least have the peace of knowing you were thoughtful in making the decision to divorce, and that it is really the better option for you. You’ll move forward with fewer “what ifs” and regrets. And the efforts you put in should help the two of you with your post-divorce relationship as co-parents to your kids.

If you are looking for ways to work on your marriage, I want to point you toward my book Strong Women, Strong Love. I wrote it to help busy couples nurture their marriage amid their stressed and demanding lives. If you’re ready to seek couples therapy, seek recommendations from people you trust, consult your insurer’s director of providers or browse Psychology Today‘s listing of therapists in your area.

Beware of Emotional Affairs

You have a great friend at the office. You enjoy working with him and sometimes you even grab lunch together. He’s funny, considerate and easy to talk to. So easy to talk to, in fact, that you find yourself sharing things with him that you don’t share with your husband.

You’re in dangerous territory.

Emotional infidelity can be a stepping stone to a full-blown affair. And even if it doesn’t turn into one, it can still damage your marriage.

When Does a Friendship Cross the Line into an Emotional Affair?
It’s fine, of course, to have friends outside your marriage, but it’s important to know the difference between a friendship and an emotional affair.

One of the first signs you might be engaging in emotional infidelity is that you’re talking with your friend about things you don’t discuss with your husband. The following questions can also help you determine whether you might be crossing the line. Ask yourself:

  1. Would you talk with your friend about the same things if your husband were present?
  2. If your husband doesn’t know your friend, would you feel comfortable introducing them? If not, why not?
  3. Can you honestly say that you don’t have any feelings other than friendship for this person?
  4. Are the two of you communicating secretly, either on the phone or in person? Why?

Worried that you might be drifting into an emotional affair? You can take a quiz on the website of Dr. Shirley Glass, an expert on the topic, to see if your friendship has become an emotional affair : Just Friends or Emotional Affair Quiz.

The Cost of Emotional Infidelity
One common reason that people commit emotional infidelity is because they feel an emotional disconnection from their spouse. Addressing that sense of loneliness or estrangement is hard work. It can seem easier to avoid issues between you and your husband and distract yourself with attention from someone outside your marriage — all the while rationalizing that it “doesn’t count” because it’s not physical.

But it does count. An emotional affair can be a slippery slope to a physical affair. But even if the relationship never becomes physical, it still harms your marriage because of the secrecy and betrayal that is often involved.

People who find out about their spouse’s emotional affair may feel just as devastated as those who find out their partner is having a physical affair. In fact, some would even argue that emotional betrayal is worse than physical infidelity. Sometimes it can hurt more to find out your spouse is physically present, but deeply emotionally connected to someone else.

Putting the Brakes on an Emotional Affair
Lots of aspects of our lives today make us vulnerable to emotional affairs. Working long hours can lead to more closeness with your “work husband” than your real husband. And Facebook puts old flames at our fingertips.

If you are having an emotional affair, consider it a signal that you need to put your marriage front and center again. Ask yourself what’s driving you to look outside of your relationship to get your needs met, and see if you can address that problem directly. If it’s that you don’t feel good about yourself, get some counseling and work on yourself. If you’ve become resentful of your husband and feel distant from him, work on your marriage.

You can find more advice on the factors that lead to infidelity in my book Strong Women, Strong Love. Don’t wait to address this critical issue in your marriage.

Tips on Speaking the 5 Love Languages

With Valentine’s Day near, it’s a good time to talk about the work of The 5 Love Languages by author Dr. Gary Chapman.

Chapman’s book has sold millions of copies, and with good reason. His 5 Love Languages framework is a helpful way of understanding how you and your spouse express and feel love. The idea is that once you know which Love Language each of you speaks, you will be more effective at making each other feel loved.

Let’s take a quick look at each of Chapman’s Love Languages.

1. Words of Affirmation

If this is your Love Language, it’s extra-important to you to hear your partner say that you are loved and appreciated. Really, though, who couldn’t use a few more kind words and compliments? Remembering to express appreciation or to praise each other builds up goodwill in your marriage. Your words of affirmation don’t have to be elaborate or flowery. The important thing is to share them when they come to you. Of course, if this is the Love Language for either of you, be more deliberate about expressing loving compliments or bragging about your spouse to others.

2. Acts of Service

Some people show their love by doing things for the people they care about. Traditional husbands often speak this Love Language, but their message may be missed if their spouse speaks a different Love Language. For instance, your husband may be doing things for you, but you may not feel loved until he compliments you or gives you gifts. Of course, this can go the other way too. You may be the one whose always bending over backward to take care of your husband and end up feeling unloved if he does not help you around the house without being asked.

3. Receiving Gifts

There is a strong emphasis on giving gifts in our society, and days like Valentine’s Day often place tremendous pressure on husbands to find the right gift. If  this is your Love Language and you have your hopes set on a particular gift, be sure to speak up. It’s much more effective to be direct with your husband about what you want instead of dropping hints or assuming he should “just know” what you like. Remember, he wants to make you happy, so he’s not likely to get his feelings hurt if you point him toward the gifts that make you feel treasured. Your directness will spare you unnecessary disappointment.

4. Quality Time

So how are you supposed to speak this Love Language when both of you are crazy-busy? One way is by offering undivided attention when you can. Even something as simple as acknowledging each other with a warm hello when you get home goes a long way. That being said, if this is the primary Love Language for either one of you, you must make spending regular quality time together a high priority.

5. Physical Touch

Humans need loving touch. It helps us feel safe with each other. Some people need more touch than others, so if that’s the case with you or your spouse, look for ways to be physically expressive with your love. Perhaps add a kiss and a hug to that post-work greeting or hold hands when you’re sitting on the couch. Remember, though, that touch isn’t always synonymous with sex. It’s not uncommon for parents to go through sex droughts because of a lack of time or privacy, but expressing physical affection can keep the fires burning till you can get back in the groove.

Talking with your husband about your respective Love Languages can open up new intimacy in your marriage. Take an online quiz and discover which Love Languages the two of you speak! Apply what you learn, and see how it draws the two of you closer.

Why You Should Unplug from Technology Sometimes

being

You might have seen this humorous bit of wisdom in your social media feeds:

Almost everything will work again if you unplug it for a few minutes. Including you. – Anne Lamott

There’s a lot to be said for those wise words. Give yourself breaks from the technology that seems to overtake our lives sometimes. It’s one of the healthiest things you can do for yourself and for your relationships.

Doing vs. Being

We live in a culture of busyness. Nothing demonstrates that more than our connection to our devices. We always seem to be scanning for new emails, texts and social media posts – a constant stream of information and things to do.

Living this way, though, makes it difficult to thrive.

Our brains function in two modes. The first one is doing. When we’re in doing mode, we’re focused on our goals, or we’re thinking about something that’s already happened. We’re either planning the future or reflecting on the past in some way.

The other mode is being. In being mode, we’re fully present and engaged with what’s right in front of us. Perhaps that’s feeling invigorated by a morning run or having a pleasant, intimate moment with your spouse.

The Problem with being Stuck

The technology we’re surrounded by these days makes it easy to get stuck in doing mode. The brain loves new information and it’s now possible to have a constant stream of it, day or night. It can be extremely difficult to unplug from this constant stimulation.

However, one of the inevitable problems when we spend too much time in doing mode is becoming emotionally off balance. Our brains need stimulation, but also rest and restoration.

Imagine your brain is like a snow globe. Too much doing leaves your brain feeling like the snow globe has been shaken up. It’s difficult to see clearly what’s going on in your life. You’ll make worse decisions, be emotionally more reactive, and be much harder to connect with.

We need to spend time in being mode to bring our brains back into balance. But a lot of us have the tendency to just keep pushing harder and harder, doing one thing after another. And our ever-present technology makes that even easier. Times we might have been forced to take a break in the past (for example, commuting or standing in line) we now fill with even more doing.

This just isn’t a sustainable way to live.

Shift Modes

We have to fight our tendency to think that things will be better if we can just do more. In fact, the opposite is true. If your life is feeling out of whack right now, I’m willing to bet it’s not because of the things you need to do. Instead, you’re probably craving more time just to be.

Make a list of things that pull you into the state of feeling present and engaged. Some common activities that can get us back into being mode are listening to music, exercising or moving in other ways, praying, meditating or deep breathing. Art, engaging a loved hobby, or being in nature can also help bring us into the present.

But if the thought of adding one more activity (even beneficial ones like these) to your day makes your head spin, you can turn anything you already do into one that mentally restores you. When you’re eating, put down your phone, pull yourself into the present, and actually taste your food. When you’re walking from your car to your office, refrain from checking your email, take a deep breath, and just notice the world around you.

Experiment some with unplugging this week. As you spend more time in being mode, you should feel emotionally steadier and less stressed. And you’ll probably also notice that you’re more present for the important people in your life.