Testing Your Soundtracks With Jon Acuff
Jon Acuff is an author, keynote speaker, and podcast host. He is also an overthinker. In the first chapter of his book Soundtracks: The Surprising Solution to Overthinking, he shares this:
I was the king of someday, high on thought, low on motion about a litany of things I'd do eventually.
The someday mentality is familiar to many of us. Part of the desire to procrastinate is often associated with anxiety, and also with the dishonest thoughts that race through our brains. Those thoughts take up valuable space and energy and help fuel those anxious feelings.
In Soundtracks, Jon shares a short exercise he's developed to help us understand the difference between when our brain is offering helpful advice and when it's lying to us. The next time you deal with these type of thoughts, ask yourself these three questions:
Is It True?
So many of or thoughts aren’t even true. Ask someone you trust if what your thinking has any basis in reality.
Is It Helpful?
This question is my favorite. Is the soundtrack helping you move the needle or holding you back? As Jon writes, "Does it lead to a decision or limit a decision? Does it generate action or apathy?"
Is It Kind?
According to Jon, the first two questions are less likely to catch a broken soundtrack because they tell convincing stories about how they've been helpful.
When you hear the broken soundtrack, ask yourself how you feel. Are you encouraged, or do you feel defeated Jon writes that the most important thing to remember is that soundtracks are kind and not judgmental.
Oh, Well…
Once we realize we're deep in a negative soundtrack, Jon shares some research on how to find the way out from Dr. Herbert Benson. The first option is to repeat something positive. The second and one I've used more regularly is to say "oh, well" when the distraction comes. This mantra can take the bite out of those negative thoughts and help move our thinking and attention forward.
Reading Soundtracks Can Help Defeat Baseless Thoughts
Soundtracks is much more than these three questions. Jon is funny and offers actionable advice and some context that reminds us we are all in this together. I read it a few years ago, and it's been helpful as I understand how often my brain produces baseless negative thoughts. I'm tuning that signal-to-noise ratio to something I control more, and Jon's book has helped with that.
Most people deal with this from time to time. If you are among this group, Soundtracks is worth reading.