Read Time: 5 Minutes

Welcome to The Sunday Summary, a weekly newsletter where I share a quick book summary with actionable lessons, Book recommendations, Reading tips, New Concepts, and one life-changing Quote to help you build a healthy, wealthy life.

👋🏻 Hey Everyone,

Here are a few popular posts you may have missed

• A lesson to remember

• Book recommendations by Naval Ravikant

• How to design your environment for 10X better reading

• Reset your work culture using these four fundamental tips

📕 Book Summary

This week's book is “Calm the chaotic mind” by Kunal Dudeja

1+1=3

Now you must be wondering how 1+1=3
Let me tell you this is not a typing error or calculation mistake, But it is a thinking error. and we all make such kinds of thinking errors in our daily lives. like "I am not feeling good today, hence it is a bad day" or "My nose is so big, no one will love me" etc.

If you are also making these kinds of thinking errors, then this book is definitely for you. The book Calm the Chaotic Mind presents you with practical, tried and tested, and unique methods to calm your chaotic mind in such situations. Some of the techniques mentioned in the book are CBT, EFT, Breathwork, Thinking corrections, Self-Acceptance, shifting core beliefs, and a lot more techniques to make your mind calm and Peaceful.

The book is divided into 3 Parts:
1. Calming methods for everyday stressors
2. Calm your mind amid chaos
3. Proactive methods to be at peace

The Best part of the book is that the lessons have an audio file linked to them. So if you don't understand any exercise or technique, you can easily scan the QR code and listen to the audio file.

Overall the Book is an easy and effective read that will teach a lot of amazing techniques to be at peace and harmony with your mind. I would highly recommend you check it out.

Here are 10 thinking errors that you make every day:

1. BLACK AND WHITE: Black or white is extreme thinking that causes you to experience intense emotions. You often think of words like- Impossible, Never, Perfect, and either good or bad Catch hold of yourself when you think in the extreme. You are human and make mistakes.

2. MAXIMIZATION or MINIMIZATION: Maximization- In this, we take a minor adverse event and blow it out by imagining all the worst-case scenarios and jumping to the worst possible conclusion.

   Minimization- In this, you give less importance to things than they deserve.

3. DEMANDING: This type of thinking implies placing a demand on ourselves or the people around us. It makes your thinking rigid, allowing less scope for flexibility or exceptions.

   Example:

   1. I must always be perfect

   2. People should always respect me

4. PERSONALIZATION: You take it personally and ignore the facts about the event or situation. You consider yourself fully responsible for an adverse event, that you were not responsible for. When you do this, you feel unnecessarily guilty and hurt.

5. JUMPING TO CONCLUSIONS: There are two ways you could be jumping to conclusions:

   1. By doing Fortune telling

   2. By mind-reading

   Fortune Telling: In this type of thinking, you already have predicted negative results. You conclude that things will not happen as you expect.

   ex-thoughts like "I know I will not get the job", and "I won't start my business as I know it won't work"

   Mind Reading: In this, you assume what the other person thinks or feels about you.

   ex- Not talking to your boss about your promotion, assuming that he will not promote you

6. EMOTIONAL REASONING:  In this, you give reasons and apply logic based on your feelings and emotions. Your emotions influence how you think and act.

   ex- You feel sad, hence you believe that your job is not good. 

   Emotional reasoning also creates procrastination tendencies.

7. OVER GENERALIZATION: In this type of thinking error, you draw global conclusions from now or more negative events.

   ex- I will never be able to speak in public because I once had a panic attack before a speech.

8. LABELLING: Here you assign a negative label to yourself or the other person. It is a thinking error that could originate from a single adverse event.

   ex- I lost the game, so I am a loser Avoid this type of thinking error, so that you can calm your thoughts.

9. MENTAL FILTERING: In this thinking, you tend to focus only on the negative.

   ex suppose you have a negative view of yourself. In that case, you could filter out things and accept only those conversations/ thoughts that match your negative beliefs.

10. DISCOUNTING THE POSITIVE: In this thinking, you undervalue your positives, capabilities, and talents. You discount the positive results you have achieved.

    ex- You were the only one who got promoted in your job. You think that "I got lucky". You have discounted your efforts.

Actionable Advice:

Here are 3 Actions you can start taking from these insights:

1. Use techniques like CBT to calm your thoughts:

   • Recognize and challenge negative or irrational thoughts in your own life. When you catch yourself thinking in a self-destructive or irrational manner, use techniques like Cognitive Behavioral Therapy (CBT) to reframe your thoughts and bring more rationality to your thinking.

2. Incorporate them into your daily life:

   • Explore and experiment with these mind-calming techniques. Find the ones that work best for you and incorporate them into your daily routine to manage stress and achieve inner peace.

3. Practice Mindfulness:

   • Balance your mindfulness practice by addressing everyday stress, chaos, and proactive peace. Seek methods that cover various aspects of mental well-being for a more holistic approach to finding tranquility.

📚 Recommendations

5 books that will teach you more NEGOTIATION SKILLS than a college degree

• Influence

• Getting to Yes

• Crucial conversations

• The Art of Persuasion

• Never split the difference

⚡️ Reading Tip

READ A BOOK A WEEK

Divide the total number of pages by 7 and the result should be your daily reading goal.

for example- If a book is 250 pages, then 250/7= approx 36 pages

So you should read 36 pages per day to complete that book in a week.

👨🏻‍🏫 Book I’m reading this week

Still Reading:

1. I am reading “Focus on What Matters” by Darius Foroux—an amazing book with 70 letters that talk about the timeless stoic lessons for life.

🎉 New Concept To learn

Welcome to my favourite section in our newsletter where I share a new concept every week to learn something new and improve our lives.

This Week’s concept is the DIDEROT EFFECT

The Diderot Effect states that obtaining a new possession often creates a spiral of consumption which leads you to acquire more new things. As a result, we end up buying things that our previous selves never needed to feel happy or fulfilled.

You’ve often faced this effect in your life. for example- whenever you buy a new dress, you think of buying a matching pair of shoes, a watch, and maybe sunglasses too. You better know it.

You can overcome this effect by doing the following ways:

• Reducing exposure- Reduce your exposure to commercial emails, marketing calls, magazines, and shopping schemes.

• Buying items that fit your current system- If the old item fits with the newly bought item then try to use it. instead of completely buying all the things again.

• Buying one, giving one- whenever you buy a new item give away your old one. this way you won’t be piling things in your house. for example, if you bought a new TV, then you can sell your old one.

• Letting go of wanting things- We should know that there is no end to desires. today you have a Honda car, tomorrow you want a Mercedes car, and then you want a private plane. You should let go off your desires and focus on the resources that you have at the present time.

🎉 New Beginning

I’m active on this new crazy and fun platform, Threads.

Follow me there

Also, a brand new video is out on our other page. i.e. WiseOldWisdom

go and check it out.

🔥 Quote

I hope you find these tips and insights helpful in your reading journey.

If you want to share your feedback, reply to this email. Your Feedback means a lot to me.

Thank you for your love and support everyone. I'll see you next week.

Stay Awesome & happy reading!

Kamalpreet Singh 👋🏻