
I Can If I Want To
Change Your Thinking, Change Your Behavior, Change Your Life
This is a fantastic, old school psychology classic. Written in 1975, Albert Ellis (see Notes on A Guide to Rational Living) says it’s “One of the best self help books ever written.” Lazarus and Fay walk us through 20 of the most common mistakes that can ruin our lives and, of course, how to correct them. Big Ideas include myths about change, the 2 things we need to do to change, and optimizing our locus of control.
Big Ideas
- Two steps to change your lifeYour thoughts + your behaviors.
- The 20 Most Common MistakesThat can ruin your life.
- The most widespread myths about changeTime to demythify.
- Where’s your locus of control?Where’s yours?
- Archeological dig vs. gym workoutvs. Trip to the gym.
- Let’s not try to grow wingsLet’s not.
- Avoiding problems doesn’t solve themDoes not solve them.
- This takes workWe can if we want to.
“As we observed each other at work, discussed our failures and successes, conferred about difficult cases, and disclosed our own hang-ups, we realized that people with very different problems seemed to be making the same basic mistakes over and over again. This led us to test a variety of different methods for overcoming in a short time the common mistakes that produce so much unhappiness. Our conclusions have led us to write this book. …
But being aware of the various mistakes that create havoc is insufficient. We have to do something about them. Straightforward, deliberate, and systematic rethinking is the first step toward a constructive change in our feelings and emotions. But even rethinking is not enough. In addition, we have to act differently, we have to change our behaviors, if we really wish to change our lives.”
~ Arnold Lazarus & Allen Fay from I Can If I Want To
This is a fantastic, old school psychology classic.
Written in 1975, Albert Ellis (see Notes on A Guide to Rational Living) says it’s “One of the best self help books ever written.”
Arnold Lazarus and Allen Fay (a leading psychologist + psychiatrist, respectively) walk us through 20 of the most common mistakes that can ruin our lives and, of course, how to correct them. It’s a quick-reading, straight-to-the-point 115-page book focused on helping us change our lives NOW by identifying our destructive thoughts and behaviors that are getting in the way.
It’s packed with Big Ideas. (Get a copy here.)
I’m excited to share a handful of my favorites so let’s jump straight in!
The theme of this book is that although well-meaning others have duped us (and themselves) into believing a mass of fallacies about how to lead satisfying and worthwhile lives we can nevertheless free ourselves from these absurd and destructive notions.
Two steps to change your life
“This book can change your life! We mean it, and we shall show you how to go about it. We will point out to you:
1. Basic mistakes that ruin your life.
2. Faulty assumptions behind these mistakes.
3. The twofold way in which you’ll combat the mistakes:
a. By changing your thinking.
b. By changing your behavior.
You do not have to wade through hundreds of words to extract the basic messages. They are outlined in easy-to-read, step-by-step form. Don’t feel insulted by the simplicity and repetition; scientific studies have shown that these are two essential elements in learning and psychological change.”
One of the great virtues of this book is its incredible simplicity and directness.
Lazarus and Fay verysuccinctly map out the 20 most common mistakes that can ruin our lives, point out the faulty assumptions behind these mistakes and then tell us how to change our thinking and our behaviors to alleviate the problem.
Bam. Done.
It’s elegantly powerful.
Let’s take a quick look at the 20 most common mistakes that can ruin our lives.
The 20 Most Common Mistakes
“Don’t make mistakes
Try to be good at everything, or pretend that you know everything
The less you disclose about yourself the better off you will be
You are a victim of circumstances. Your life is basically controlled by outside forces
Other people are happy
Let your anger out
You should feel guilt if you do your own thing and others are upset by it
Make sure that you please other people and that they like and approve of you
Be right. Show others that your opinions are better than theirs
You must earn happiness
Play it safe. Don’t take risks
Try to become totally independent and self-sufficient
If you avoid problems and unpleasant situations they will disappear in time
Strive for perfection
You can draw general conclusions about people from individual statements or actions
Some people are better than others
The “either/or” mistake
Performing well is important for fulfillment
Part 1: You can believe most of what you hear
Part 2: Your own peculiar thoughts are to be taken very seriously
Therapy can’t hurt you”
Each of these mistakes (remember, those perspective are all MISTAKES! :) has a mini-chapter dedicated to solving it.
The chapters are micro short. And spot on.
If you struggle with some/many of those you might dig the book!!
Now, let’s take a quick look at some of the myths of change they challenge.
Once you get started on an established path of corrective thinking and constructive behavior, you will make more and more profound and satisfying changes hour by hour and day by day. That is why we have called this book ‘I Can If I Want To.’
The most widespread myths about change
“The most widespread myths about change are the following:
Myth #1: If you have knowledge and understanding—in other words, if you know why are the way you are, or why you do the things you do, or why you feel the way you feel—then you will change.
Myth #2: If you don’t know the reasons behind your behavior, you won’t change.
Myth #3: It takes a long time to change. After all, you have had problems for a long time.
Myth #4: If you change fairly quickly, it is superficial and won’t last.
Myth #5: It is frequently impossible to change. ‘This is the way I am, and this is the way I’ll always be.’
Myth #6: If you are middle-aged or older, it is too late to change.
THESE COMMON BELIEFS ARE ABSOLUTELY FALSE AND LEAD MANY PEOPLE TO DOUBT THEIR CAPACITY TO CHANGE.”
Those myths are worth re-reading.
Do you buy into any of them?
Quick re-cap of the myths stated in the positive:
Truth #1: We need to remember that “knowing” something intellectually isn’t sufficient to effect change. Theory is rudimentary. PRACTICE is the advanced stuff.
Truth#2: You don’t need to go on an archaeological dig into your past to understand precisely *why* you do certain things. You just need to identify what thoughts and behaviors aren’t working for you and fix them. (That’s a Big Idea.)
Truth#3: It doesn’t need to take a long time. Flip on the switch in a room that’s been dark for a long time and it gets light. We just need to identify what’s not working and fix them. Change can come rapidly if we make the right shifts.
Truth#4. Those changes can absolutely last if we continue practicing what works!
Truth#5. We can pretty much ALWAYS change. (That’s exciting!)
Truth#6. It’s never too late to change!!
You believe in your capacity to change?
Remember that your own confidence in yourself (aka self-efficacy) is THE driving force to optimization. Whether you think you can or think you can’t you’re right.
Let’s KNOW we can optimize and actualize!
Psychological change calls for change in the here and now rather than preoccupation with the hereafter or the heretofore.
Rapid long-lasting and meaningful improvements in psychological functioning call for at least two specific areas of intervention: (1) we need to correct irrational thinking; and (2) we need to overcome negative behaviors.
Where’s your locus of control?
“The point is that when we recognize where the locus of control resides—in our heads and not in the external events—we are able to start doing something to change the way we perceive events. If you make yourself unhappy when your spouse yells at you, or when your in-laws visit you, or when your neighbor’s dog barks, you must first discover exactly how you go about inducing the unhappiness. Then you can decide to do something about it.”
This is good.
And, it’s the entire point of the whole book.
We need to understand our LOCUS OF CONTROL.
There are two choices.
We can have an INTERNAL locus of control. Or an EXTERNAL locus of control.
If we have an internallocus of control, we know that our happiness depends on what’s in our heads—not on what’s happening outside. Shift control to outside our heads and we have an externallocus of control.
Someone with an external locus of control incorrectly blames the neighbor’s barking dog for his unhappiness. But, of course, it’s not the dog barking that makes that person unhappy. It’s how they RESPOND to that bark. It’s what’s going on inside their head.
What’s REALLY exciting about this is the fact that once we move the locus of control inside, we can (finally!) notice all the ways we’ve been making ourselves miserable.
We can ask, “Exactly how do I upset myself?”
Then we can quit doing that. :)
If your level of aspiration is too high, you will often defeat your own purposes. Strive for competence, but since perfection seldom exists, you will get a lot further by aiming to do things well instead of seeking perfection.
Archeological dig vs. gym workout
“The basic tenet of one school of psychotherapy—rational emotive therapy—is the age-old observation that we are not disturbed by things—external events—but by the views we take of them—our own perceptions. Much of our thinking derives from this school and wee strongly subscribe to their basic tenets. …
Note what we are doing here: we are recommending an active process, the systematic use of applied psychology. We are not talking theoretically and abstractly. Throughout the book you will be asked to do specific things. You will be shown how to identify specific responses you wish to change, how to monitor faulty thoughts, feelings and behaviors, and how to introduce new and corrective responses into your repertoire. Many people waste inordinate amounts of time struggling to change by exploring the deeper recesses of the mind, by delving into their early life, by analyzing their dreams, by reading ponderous tomes, and through philosophical reflections about the meaning of life. Life is too short and that struggle too long.”
Lazarus and Fay don’t subscribe to the idea that we should enter long, drawn out explorations of all the potential causes of our current challenges—all the dramas of our childhood and adolescence and life leading up to this moment that need to be talked about (ad nauseam) in order to affect change.
Nope.
They prefer to get to work now.
It’s kinda like the difference between going on a long archeological dig somewhere mysterious vs. heading to the local gym for a nice workout. :)
Again, understanding the potential reasons whywe may behave the way we do will always be less effective than simply changing the way we behave.
So, let’s focus where it matters and optimize our faulty thoughts and behaviors—leaving the digging and bone dusting to archaeologists as we bring our current existence to vibrant life!
Let’s not try to grow wings
“The idea that you can master anything if you really put your mind to it is absurd. It is also damaging because many people waste their time and energy trying to prove the impossible to themselves and to others. The truth is that limitations imposed by genetic, temperamental, and constitutional factors, plus formative environmental events, preclude the acquisition of expertise in a wide array of human enterprises. Can everyone learn to write great literature? Can anyone become an outstanding athlete? Are attributes like perfect pitch, fine manual dexterity, special visual acuity, and so forth within everyone’s grasp? Note: I Can If I Want To does not refer to growing wings, reaching seven feet in height, or being in New York and Los Angeles at the same time. It does refer to changing attitudes and behaviors that make us miserable.”
Hah!
Have you been trying to grow wings? :)
Although we’re all about stretching our potential in our work together, we want to avoid Mistake #2: Try to be good at everything.
The fact is we simply CAN’T be great at everything. Period.
In fact, we’re lucky if we’re really good at one or two things. The trick is to be OK with *not* being good at most things as we take an honest appraisal of what we DO have natural talents in that we can cultivate with deliberate practice.
The really Big Idea here has nothing to do with big picture dreams. It has everything to do with the fact that we ABSOLUTELY have the power to change our attitudes and behaviors that make us miserable. And that’s extraordinarilypowerful!
We can if we want to. Let’s!
If you concentrate on having fun instead of worrying about your image, many things will work out better for you.
Avoiding problems doesn’t solve them
“MISTAKE #13: IF YOU AVOID PROBLEMS AND UNPLEASANT SITUATIONS THEY WILL DISAPPEAR IN TIME…
The tendency to engage in excessive avoidance is probably the most obvious sign of ‘neurotic’ behavior. Taking the ‘easy’ way out often proves to be more taxing in the long run. When you avoid most problems, they do not disappear but often loom larger.”
That’s worth a re-read: “The tendency to engage in excessive avoidance is probably the most obvious sign of ‘neurotic’ behavior.
Remember the Pain Paradox from Rory Vaden’s Take the Stairs (see Notes): Which brings us to the Pain Paradox of decision making that states the short-term easy leads to the long-term difficult, while the short-term difficult leads to the long-term easy. The great paradox is that what we thought was the easy, what looks like the easy, what seems like the easy way very often leads us to creating a life that couldn’t be more opposite of easy. And inversely the things that we thought were most difficult, the challenges that appear to be the toughest, and the requirements that seem most rigorous are the very activities that lead us to the life of easy that we all want.”
Are you avoiding anything these days?
What’s a little thing you can tackle right now?
And, the next time you feel the avoidance gremlin cruising in, how about we let him know who’s in charge?
This takes work
“If you just read this book, few benefits will accrue. Even if you read it over and over again, not much change may be evident. Would you read a book on muscle building and expect to develop a good physique without actually performing the exercises? Of course not… The time has come for you to change! And this takes work. You can if you want to.”
Amen. Amen. Amen.
I’m repeating myself here (and everywhere) but let’s remember: There’s a BIG difference between understandingsomething intellectually and CHANGING WHAT WE DO!
When you study this stuff, do you just read it or do you actively try to apply the Ideas to your life?
What’s the Biggest Idea you’ve just loved but haven’t really worked at making a part of your life.
Let’s slow down and capture it.
This is the Biggest, Coolest, Most Empowering Idea I’ve discovered lately but haven’t applied:
__________________________________________________________________
Fantastic.
NOW a good time to start LIVING that Idea?
Fantastic x 2.
At this point we would be tempted to say ‘Good luck’ but, as you can see, luck has almost nothing to do with this enterprise. Remember: I can if I want to.
About the authors
