Don't Believe Everything You Think: Why Your Thinking Is the Beginning & End of Suffering

To illustrate his points, Nguyen makes frequent reference to the Zen tradition of Buddhism. Zen originated in China most likely in the seventh century, with some of the beliefs of Taoism incorporated into Mahayana Buddhist practice. Like other forms of Buddhism, Zen places a heavy emphasis on meditation. Unlike other forms, it tends to rely on stories and brief aphorisms to convey its teachings, with less emphasis on doctrine. It also believes in the possibility of sudden enlightenment, whereas traditional practice emphasizes the need for extensive training, typically under a master. One of the main points of Zen practice is to empty the self to achieve unity with the rest of existence. It also tends to place higher value on emotions, where some Buddhist schools favor detachment. Zen, however, refers to a collection of schools and practices, and does not posit a single way of thinking or acting.

Nguyen introduces this acronym to help readers guide themselves through stressful moments. P is for pause, to stop, take a deep breath, and step away from one’s own thinking. A is ask, as in ask oneself whether one wants to be free from overthinking. U is understand, specifically that one does have the power to gain freedom and regain inner peace. S is say, repeating the phrase “thinking is the root cause of all suffering” (157). E is experience one’s emotions and reality without interference from the mind. This can be repeated as often as necessary until one’s thinking is no longer in control.

An activation ritual is an activity, typically done in the morning, to help orient a person’s mindset for the remainder of the day. This can be meditation or yoga, journaling one’s plans for the day pertaining to mental health, or anything which helps to clear the space for intuition to take root and guide one through their day without excessive disruption from thinking. 

Activation rituals are akin to getting into the zone like elite athletes. They aim to help one reach a place where one can do what one needs to without constant self-doubt.