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Race & Ethnicity

Reflections from a token black friend

"In the past, I've usually stayed quiet on these issues. Often, the pain of diving deep into them was too much to regularly confront."

black, token, tokenism, race, identity, culture
Image via Canva

A man laughs with four friends

I am regularly the only black kid in the photo. I have mastered the well-timed black joke, fit to induce a guilty "you thought it but couldn't say it" laugh from my white peers. I know all the words to "Mr. Brightside" by the Killers.

I am a token black friend. The black one in the group of white people. This title is not at all a comment on the depth of my relationships; I certainly am blessed to have the friends that I do. But by all definitions of the term, I am in many ways its poster child. And given the many conversations occurring right now around systemic racism, it would feel wrong not to use my position as a respected friend within a multitude of different white communities to contribute to the current dialogue. I believe my story speaks directly to the covert nature of the new breed of racism — its structural side, along with implicit bias — and may prove helpful to many I know who seek a better understanding.


. . .

Growing up, I lived in the inner city of Boston, in Roxbury. I attended school in the suburbs through a program called METCO — the longest continuously running voluntary school desegregation program in the country, which began in the late 1960s. My two siblings and I attended school in Weston, Massachusetts, one of the nation's wealthiest towns. The place quickly became our second home, and alongside Boston, I would count it equally as the place I was raised. All three of us did very well by all standards. We had all been co-presidents of the school, my brother and I were both football captains, and all three of us went on to top-end universities.

For those wondering about the structural side of systemic racism, I'd ask you to consider a few questions. First: Why does METCO still exist? Segregation ended more than 60 years ago, yet there is a still a fully functioning integration program in our state. We haven't come very far at all. Many of our schools remain nearly as segregated as they were in the 1960s.

Second: What is the point? Weston improves its diversity. Without us, most of Weston's students would go through all those years seeing possibly three or four local black faces in their schools (and that's the reality for many white people in this country). As for the Boston students, most of whom are black, they receive a much higher-quality education. Property taxes, a structural form of racism meant to allow segregation to endure, have ensured that while schools have grown increasingly better in our suburbs, the inner-city schools continue to struggle with resources, attendance, and graduation rates.

Lastly: Why was I able to be so successful? A major criticism of the METCO program is that it doesn't produce better outcomes for its students than the city schools, so it just acts as a brain drain from the city. I am an exception. I held leadership roles in the school, was an accomplished athlete and student, and went on to what was, at the time, the best public university in the country. What's easily overlooked, though, is how my circumstances differed from the average student of color coming from the city. I came from a two-parent household. My mother was able to work from home our entire life, so she could take us places when we needed. Compared to other black families, we were relatively well-off financially, which afforded me a car in high school and thus allowed me to be highly involved. I had a stable church and home life and food security. This combination is uncommon for a young black kid in America.

In a piece my brother wrote reflecting on the current situation, he considered whether black privilege was real. He and I have both considered how our differences from the common story of black people made us "privileged." For instance, our immersion in the white community, our success in school and now in the workforce, and the fact that we grew up in a middle-class black household (highly uncommon in Boston) led us to believe we had somehow transcended the plight of the black man. Yet, what scared us both so much as we watched the videos of Ahmaud Arbery and George Floyd is that we clearly had not. In both cases, it could have been us. There is no escape. There is no level of success that will spare you. We are black men, and that is all that matters to some.

. . .

In the past, I've usually stayed quiet on these issues. Often, the pain of diving deep into them was too much to regularly confront. College changed many of my attitudes, but none more so than my full acceptance that racism is alive and well around me.

In college, I sought out more black friends, choosing to room with three people of color because I wanted to grow more connected to that side of my identity. The room afforded me a space to appreciate aspects of black culture and share stories of anger with people who looked like me. Many of my clearest interactions with racism occurred in college. It was there that I began to confront knowledge that roused more frustration within me, such as the war on drugs and its history as a weapon against black communities — although on every college visit, I watched people ingest more drugs and smoke with more impunity than I ever saw in the hood.

The length of my journey makes me inclined to be more patient with others in this process, as it's taken me this much time to wake up. We should all be reasonably patient with one another, but I would encourage individuals to not be patient with themselves and to treat these issues with the urgency they deserve. The anger on display over the past week should exhibit the need for change.

. . .

So many of my experiences growing up speak to implicit biases against black people. I think of how quickly others in school assumed I had a single mother, simply because my father, much like many of theirs, didn't visit school often. Or the number of times I've heard "you are so articulate" in a conversation where all I've shared is my name and other small personal details. Standing alone, each instance may seem insignificant or merely a compliment to my upbringing and education. However, the frequency with which I've received that comment tells otherwise. It reveals how a black kid speaking properly is surprising, and further, how it makes me appear worthy of sharing the person's company.

I also realized that the token black friend is not spared the realities facing a black kid from the hood. One morning, while getting ready for school, I heard my mother scream outside, followed by my brother sprinting down our stairs. In our 150-year-old home, every quick step down the stairs resembled a drumbeat. I followed my brother to find my mom standing at her car, visibly shaken, telling us, "He's running up the street. He took my phone." My brother and I, both barefoot, sprinted up our street and two others until we caught the culprit. I jumped on his back to stop him until my brother caught up, at which point Raj chewed him out and we took our stuff back — both too young and inexperienced in the ways of the streets to know we probably should have beat him up. The point is, though, we still had to go to school that day. And I remember being too embarrassed to tell any of my friends about what occurred that morning, thinking it would change for the worse the way they thought about me or where I came from every day.

I started carrying a knife during my junior year of high school. It quickly became a running joke among my core group of friends — whenever someone would say something out of pocket or stupid, we'd say, "Get the knife," and I'd comedically lay it on the table. What those friends definitely didn't know is that I carried the knife because I was afraid I might get jumped making my daily walk from the train station to my house late most evenings. How could my white friends from suburbia ever understand that?

. . .

In the wake of the past week's events, I've reflected on my interactions with the police. These interactions lifted the veil of black privilege I thought existed, though it was likely only afforded to me because of my military affiliation.

I was once pulled over in a cemetery, less than one minute after getting back into my car after visiting a friend's grave, only to be asked, "What are you doing here?" The cop had been parked right by me the entire time, so he obviously just seen me out at a gravestone alone.

"Visiting my friend's grave before heading back to school tomorrow, sir," I said.

The officer's aggressive demeanor changed only after I told him I went to the Naval Academy, at which point we entered a friendly conversation about his days at Norwich. What stuck with me is what he could've done in those cemetery back roads without another living person in sight — no witnesses, no cameras.

Another time, when I'd walked back to my best friend's empty house after a party, I accidentally set off the alarm, bringing the cops buzzing to his door. I wonder if the only reason it went so smoothly is because I quickly identified myself as a member of the military, opening their ears to hear the full story of what was happening. I think of what might've happened if they'd mistaken me, holding my military ID in my hand as I walked out the door, for something else.

It's tough to realize how rarely these possibilities occurred to me when I was younger. When I was pulled over numerous times, often without cause, driving to a hockey game in Weston or parked talking to my white girlfriend, I didn't consider that the cops might have had it against me. When I did witness these biases, I quickly brushed them off as insignificant.

Early in middle school, I arrived to our high school's football game with a group of friends, all white, to find three or four policemen standing by the entrance. I greeted them with a "Good evening, officers," and then quietly said to my friends, "You gotta befriend them so they are on your side later." My buddies thought it was hilarious, and I had succeeded in making the boys laugh. Looking back, I realize they didn't understand that I was speaking to something legitimate. I was no older than 12 or 13, and I already understood that the police would not be inclined to help me. It was only funny to my friends because they'd never had those sorts of conversations.

I think back to when my friends never understood why I wasn't allowed to play with water guns — or any toy guns, for that matter — when I was a boy. I'd be so excited to visit a friend's house and use their airsoft gun in the backyard. I used to get so frustrated when my mom told us it was "too dangerous" for black boys to do that and that someone would mistake it for a real gun. When I was 16, 12-year-old Tamir Rice was shot and killed while playing with a replica toy airsoft gun. I realized my mom was right.

I think of the way the black girls were treated as second rate in high school. Guys rarely tried to talk to them romantically, and if they did, others discussed it with an undertone of comedy. I never felt this way, personally, but didn't realize until college that my silence was compliance. I was participating in denying dignity to the black women around me.

This attitude from my white friends didn't end in high school, either. This past year, I was at a bar in Narragansett, Rhode Island, where I'd quickly befriended one of the guys my friend had brought with him. At one point, I expressed my interest in a girl who had just entered the bar. He asked me to point her out, so I did, also noting that she was black. He responded, "Yeah bro, she's cute, but you could have one of the white girls here!" I questioned his statement, and he realized it didn't fly with me. We eventually moved on and continued the night, but I couldn't get it out of my head. He truly didn't think anything of it when he said it. And he assumed that I would agree with him. To him, the preference for white women was undisputed, so he suggested it unapologetically. It was especially hard for me because, outside of that statement, there was nothing to suggest he was racist. He had treated me with nothing but love and admiration and accepted me into his crew. It was simply ignorance, which had probably been reinforced countless times. That was difficult to wrestle with.

. . .

These attitudes directly contribute to and maintain systemic racism within our society. Our disparate relationships with the police, along with messages sent to the black males when they "speak properly," or to black girls about their inferiority (spoken or unspoken), paint an inaccurate picture of what a black person is supposed to be. These attitudes foster the ignorance and apathy that is so rightly being called out right now. They ensure the survival of this corrupt system.

I think of times when my own ignorance let me buy into the insensitivity shown toward the black struggle, often to induce laughs. During a visit to a Louisiana plantation during my sophomore year of high school, I shamefully recall posing for a picture with a noose around my neck. I remember walking around downtown New Orleans later that evening with it around my friend's neck, me jokingly walking him like a dog. Two black guys on the street, a bit older than us, said to me, "That's not fucking funny, bro." I immediately filled with guilt upon recognizing my stupidity, and I struggle even today to understand what made me think either were permissible at the time. Sharing that story relieves some of the guilt, yes, but it also speaks to how being wrapped up in white teen culture led me to buy into, and even spearhead, the insensitivity that is often exhibited toward issues of black struggle that are incorrectly categorized as "in the past."

If you don't agree, why did none of my white friends call me out for it? Yes, we were young at the time, but I'd ask: Why didn't we know any better? We assumed the pain of that type of racism was dead, but we all just witnessed a modern-day lynching on camera.

Then there are the instances most white people will recognize, though they probably never knew how damaging their words were. Every token black friend can recall the times when a white friend chooses to dub you "the whitest black kid I know." It's based on the way I speak or dress or the things I'm into, and it's a comment on me not fitting the image they have of a black person. When I resist accepting such a title, the white person claims it's a compliment — as if the inherent superiority of whiteness should leave me honored to be counted among their ranks.

More impactfully, it suggests that my blackness is something that can be taken from me. That my identity as a black man fades because I am into John Mayer or I've visited the Hamptons. And further, it assumes that my black identity is not something I am proud of. It ignores the fact that the acculturation and assimilation I experienced growing up with all white friends was not voluntary. It suggests that my blackness is a burden, when in fact, minimizing my blackness was most often my burden. Another example: when I am criticized by my white friends for code-switching when I am with my black friends, just because they don't understand the slang and how it connects black people to a common culture.

The biases are evident; you just need to pay attention. Believe me, because I wasn't spared from buying into them myself. It wasn't until I got to college that I began to realize how much subconscious effort I'd put into being as unstereotypically black as possible. Whether in my choices concerning the way I dress, speak, or even dance, I noticed that, without realizing it, I'd habitually quelled aspects of my black identity. And based on that ability, I consistently inflated my self-worth and considered myself superior to my fellow black brothers. I had unknowingly bought into the very biases set out against me.

. . .

I'd emphasize that most white people do not understand their level of ignorance — especially the good ones, who mean well, and that negligence is part of the problem.

Many of the white people I know have no concept of the role they've played, passively or actively, in perpetuating these conditions. They have no idea how much we long to hear them speak up for us and to embrace some of the discomfort around these issues with us. Furthermore, the good ones are oblivious to the level of overt racism still out there. I have been among my white friends each time I've been called "nigger" by a stranger. And every time, my white friends seemed shocked. They had been misled to believe that kind of overt racism only happened in the past (or in To Kill a Mockingbird). Comfortingly, they always verbally leaped to my defense, and the savior complex within them encouraged them to seek retribution.

In one vivid case, at a bar in Cape Cod, after I'd just finished a conversation with a friend, one guy, not realizing I was still in earshot or aware of my relationship with this friend, came over to him and asked, "You really talking to that nigger?" My friend was stunned but immediately came back at the guy, his anger for me visible. He then came to me, boasting that he has black friends as if that should warrant him a pass.

As much as each situation ruined my night, everything after went well, and I was embraced by a group of allies who wanted to fight for me when they heard that word. I had no further reason to be upset. Yet, probably only the friend who walked ahead of the group with me knows I cried my eyes out the entire walk home, unable to explain how that word garnered so much control over me.

The problematic result of these overtly racist situations is that good white people feel liberated from any responsibility concerning the privilege, structural racism, and implicit biases that do not make them racist themselves, but that they do benefit from. This moment is one of the first times I have felt it was not only okay but encouraged to share these things.

If there is one thing every token black friend knows, it is that we are not to provoke serious discussions of racial issues among our white crowd. We should only offer an opinion on such matters when invited to do so by our white peers. Further, we should ensure that the opinion is in line enough with the shared opinion of our white friends, as to not make it too awkward or ostracizing.

It doesn't need to be, and shouldn't be this way. Many of us are eager to share our stories, and we have been waiting for the invitation to do so.

. . .

I am comforted when I see white people call things out for what they are. When my friends and I rented a 16-passenger van for a New Year's Eve trip to Montreal, we found ourselves held up at the border coming back. The older agent, surveying the passengers, asked how we all knew each other, to which we answered, "We all went to high school together." The officer then followed up by singling me out, "And how do you fit in here?" What he was suggesting about my place in the group of all white guys was telling enough, and the guys I was with were quick to support me and point it out to their parents when debriefing the trip once we arrived home. If only they knew how often I'd experienced situations like that one. White people should know that we need more conversations about little things like this. It's not our job to heal the world, but if we can start by getting people to question small interactions and beliefs, we can begin moving toward progress.

The white friends I grew up with have shared with me how thankful they are to have had me in their lives during their developmental years. They wonder what attitudes they might harbor if they hadn't had a black best friend their entire lives. They arrived at college to befriend kids who had never met a black person in their lives, and they encountered countless out of pocket statements from those individuals.

I am constantly thankful that I grew up with genuine white friends, unlike many of my extended family members. My cousin said to me once, "I don't like being around white people… I always feel like they hate me." I was able to learn that, more often than not, that isn't the case. Still, my cousin points to the overwhelming sentiment that black lives are not accepted or celebrated by white people.

Recent events present a unique opportunity to begin conversations that have been waiting to happen for far too long. To both black and white people, I'd write that understanding is a two-way street. To my white friends, I'd tell you that while that's true, white people have a longer journey to get to where we need to meet. It is time for white people to muster the courage to call out those comments you hear from your parents or uncles and aunts. The pass has been given for far too long, and every time you don't speak up, you enable far worse words and behaviors. For those of you who think an old dog can't learn new tricks, I'd point to the numerous white adults who have texted me this week noting that they have been in their bubble for too long, and asking me to keep sending them content. It's time to pop the bubble.

My experience as the token black friend has allowed me a unique lens into many of the gaps that currently prevent mutual understanding between white and black people. I have spent so much time in the white community and enjoyed the privileges that come with that, yet I am still affected by these issues. Despite my story's obvious differences from that of the average young black man, I believe it speaks to the immediate need for change. Additionally, it serves as an example of a genuinely meaningful relationship between a black person and white people and emphasizes the ability of white people to be either allies or enemies.

I will never turn my back on the black community. You'll bump our music and rep our athletes, but will you stand with us when it's not convenient? The pain is real. The stories are real. Our call for help is real. My uncle posted on Facebook yesterday, "When the dust settles, I wonder if anything will actually change?" To be honest, I'm not sure how quickly or how much things will change. But I know that one thing is directly within our individual control. You can celebrate black lives by making a choice to inquire about them, to educate yourself, and to question many of the norms around us. You no longer have the excuse of being unaware of your own ignorance. I'd reword my uncle's post to a question that we should all ask ourselves: "When the dust settles, I wonder if I will actually change?"

"No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can be taught to love, for love comes more naturally to the human heart than its opposite." — Nelson Mandela, Long Walk to Freedom

This article originally appeared on Medium and was first shared here on 6.19.20. You can read it here.

Planet

Our favorite giveaway is back. Enter to win a free, fun date! 🌊 💗

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Our favorite giveaway is back. Enter to win a free, fun date! 🌊 💗
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Our love for the ocean runs deep. Does yours? Enter here!

This Valentine’s Day, we're bringing back our favorite giveaway with Ocean Wise. You have the chance to win the ultimate ocean-friendly date. Our recommendation? Celebrate love for all your people this Valentine's Day! Treat your mom friends to a relaxing spa trip, take your best friend to an incredible concert, or enjoy a beach adventure with your sibling! Whether you're savoring a romantic seafood dinner or enjoying a movie night in, your next date could be on us!

Here’s how to enter:


  • Go to upworthy.com/oceandate and complete the quick form for a chance to win - it’s as easy as that.
  • P.S. If you follow @oceanwise or donate after entering, you’ll get extra entries!

Here are the incredible dates:

1. Give mom some relaxation

She’s up before the sun and still going at bedtime. She’s the calendar keeper, the lunch packer, the one who remembers everything so no one else has to. Moms are always creating magic for us. This Valentine’s Day, we’re all in for her. Win an eco-friendly spa day near you, plus a stash of All In snack bars—because she deserves a treat that’s as real as she is. Good for her, kinder to the ocean. That’s the kind of love we can all get behind.


Special thanks to our friends at All In who are all in on helping moms!

2. Jump in the ocean, together

Grab your favorite person and get some much-needed ocean time. Did you know research on “blue spaces” suggests that being near water is linked with better mental health and well-being, including feeling calmer and less stressed? We’ll treat you to a beach adventure like a surfing or sailing class, plus ocean-friendly bags from GOT Bag and blankets from Sand Cloud so your day by the water feels good for you and a little gentler on the ocean too.

Special thanks to our friends at GOT Bag. They make saving the ocean look stylish and fun!

3. Couch potato time

Love nights in as much as you love a date night out? We’ve got you. Have friends over for a movie night or make it a cozy night in with your favorite person. You’ll get a Disney+ and Hulu subscription so you can watch Nat Geo ocean content, plus a curated list of ocean-friendly documentaries and a movie-night basket of snacks. Easy, comfy, and you’ll probably come out of it loving the ocean even more.

4. Dance all day!

Soak up the sun and catch a full weekend of live music at BeachLife Festival in Redondo Beach, May 1–3, 2026, featuring Duran Duran, The Offspring, James Taylor and His All-Star Band, The Chainsmokers, My Morning Jacket, Slightly Stoopid, and Sheryl Crow. The perfect date to bring your favorite person on!

We also love that BeachLife puts real energy into protecting the coastline it’s built on by spotlighting ocean and beach-focused nonprofit partners and hosting community events like beach cleanups.

Date includes two (2) three-day GA tickets. Does not include accommodation, travel, or flights.

5. Chef it up (at home)

Stay in and cook something delicious with someone you love. We’ll hook you up with sustainable seafood ingredients and some additional goodies for a dinner for two, so you can eat well and feel good knowing your meal supports healthier oceans and more responsible fishing.

Giveaway ends 2/15/26 at 11:59pm PT. Winners will be selected at random and contacted via email from the Upworthy. No purchase necessary. Open to residents of the U.S. and specific Canadian provinces that have reached age of majority in their state/province/territory of residence at the time. Please see terms and conditions for specific instructions. Giveaway not affiliated with Instagram. More details at upworthy.com/oceandate

Pets

Vet demonstrates 'squish the cat' method of safe cat handling in delightfully helpful video

There's a reason Dr. Burstyn's "How to pick up a cat" video has been viewed 23 million times.

cats, pets, cat handling, veterinarian, feline behavior

Handling a cat may seem like a delicate matter, but being delicate isn't actually the way to go.

If you've ever tried to make a cat do something it doesn't want to do, you've likely experienced the terror that a cat's wrath can invoke. Our cute, cuddly feline friends may be small, but the razor blades on their feet are no joke when they decide to utilize them. Even cats who love us can get spicy if we try to manhandle them, so we can imagine how things will go with cats who don't know us well. But sometimes it's necessary to handle a cat even if it's resistant to the idea.

This is where Vancouver veterinarian Dr. Uri Burstyn comes in. His "How to pick up a cat like a pro" video, in which he demonstrates a few ways of picking up and handling a cat, has been viewed over 23 million times since he shared it in 2019. Unlike many viral videos, it's not humorous and nothing outrageous happens, but the combo of Burstyn's calm demeanor and his repeated instructions to "squish that cat" has endeared him to the masses.


- YouTube www.youtube.com

The video truly is helpful; he shows the ways to pick up a cat that make them feel the most secure using his cats, one-year-old Claudia and 14-year-old Mr. Pirate. He explains that cats spook very easily and it's best to introduce yourself to them gently. Let them sniff your fingers, keeping your fingers curled in, and once they've sniffed you, you can often give them a light rub on the cheek or under the chin.

Picking them up is a different story. The reason many cats will claw or scratch you when you try to pick them up is because they feel unsupported or unsafe, so they'll scramble around trying to get some footing. Burstyn shows how he picks up Claudia with one hand under the chest and one hand under her abdomen. If he needs to carry her around, he squishes her into his body so she feels "nice and supported." He may even put a hand under her front paws.

cats, pets, cat handling, veterinarian, feline behavior Cats can be finicky about how they're held. Photo credit: Canva

Then came the best part of the video: "Squish That Cat"

"Now if we do have a cat who's trying to get away from us?" Burstyn said. "We always squish that cat. If you're trying to hold the cat down, whether it's to trim their nails or to give them a pill, or whether you just want to have a cat not run off for a moment, squish that cat. All you need to know about cat restraint is to squish that cat."

Burstyn explains that cats generally feel very secure being squished, even if they're really scared.

"Sometimes cats come to me in the clinic, and they're quite afraid," he said. "And you just gently squish them, and they'll sit there and kind of not hurt themselves, not hurt us. Just hang out and let us do our thing."

He demonstrated putting a towel over the cat, explaining, "If you have a towel handy, this is one of the best cat restraint tools around. You can just throw a towel on the catty and squish her with the towel, that way they won't get a claw into you if they are scrambling about a bit. Very safe and gentle, and generally cats are very, very happy to be squished like that."

cats, pets, cat handling, veterinarian, feline behavior Squish that cat. Photo credit: Canva

Dr. Burstyn also showed how to do a "football hold," tucking the cat under your arm with them facing backwards. "So this is kind of an emergency way if you really need to carry a cat somewhere in a hurry," he said. Scooping up Claudia, he explained, "Little head's under your arm, butt in your hand, and you squish her tight to your body. And with that little football carry, you can basically hold a cat very securely and very safely, because it's really hard for them to rake you with their hind legs."

If you're worried about over-squishing your cat, Dr. Burnstyn says don't. "You don't have to worry about hurting a cat," he said. "They're very, very tough little beasts. You know, just squishing them against your body's never going to do them any harm. In fact, they tend to feel more safe and secure when they're being held tightly."

Dr. Burnstyn also demonstrated how to pick up and set down a "shoulder cat" who insists on climbing onto people's shoulders and hanging out there, as Mr. Pirate does. It's highly entertaining, as Mr. Pirate is a big ol' chonky kitty.


@yozron

Visit TikTok to discover videos!

People in the comments loved Dr. Burnstyn's demonstration, with several dubbing him the Bob Ross of veterinary medicine. Even people who don't have cats said they watched the whole video, and many loved Claudia and Mr. Pirate as well.

"This is just proof that cats are liquid."

"12/10 cat. Excellent squishability."

"So essentially, cats love hugs? That's the most wonderful thing i've heard all day."

"This cat is so well mannered and looks educated."

"Mr Pirate is an absolute unit."

"S q u i s h . T h a t . C a t ."

"I need 'Squish that cat' shirt.

"Dang, that actually helped with my female cat. She has been through at least two owners before me and had some bad expriences which obviously resulted in trust issues. She has now been with me for two years and it had gotten loads better, but she still did not want me to hold her. Normally I simply would have let her be, but for vet visits and such it was not an ideal situation. But then I saw this video and tried to squish the cat. And she loves it! She is turning into quite the snuggly bug. Thank you!"

So there you go. When all else fails, squish that cat and see what happens.

You can follow Dr. Burstyn on YouTube at Helpful Vancouver Vet.


arthur c. brooks, harvard, psychology, happiness research, bucket list

Harvard researcher Arthur C. Brooks studies what leads to human happiness.

We live in a society that prizes ambition, celebrating goal-setting, and hustle culture as praiseworthy vehicles on the road to success. We also live in a society that associates successfully getting whatever our hearts desire with happiness. The formula we internalize from an early age is that desire + ambition + goal-setting + doing what it takes = a successful, happy life.

But as Harvard University happiness researcher Arthur C. Brooks has found, in his studies as well as his own experience, that happiness doesn't follow that formula. "It took me too long to figure this one out," Brooks told podcast host Tim Ferris, explaining why he uses a "reverse bucket list" to live a happier life.


bucket list, wants, desires, goals, detachment Many people make bucket lists of things they want in life. Giphy

Brooks shared that on his birthday, he would always make a list of his desires, ambitions, and things he wanted to accomplish—a bucket list. But when he was 50, he found his bucket list from when he was 40 and had an epiphany: "I looked at that list from when I was 40, and I'd checked everything off that list. And I was less happy at 50 than I was at 40."

As a social scientist, he recognized that he was doing something wrong and analyzed it.

"This is a neurophysiological problem and a psychological problem all rolled into one handy package," he said. "I was making the mistake of thinking that my satisfaction would come from having more. And the truth of the matter is that lasting and stable satisfaction, which doesn't wear off in a minute, comes when you understand that your satisfaction is your haves divided by your wants…You can increase your satisfaction temporarily and inefficiently by having more, or permanently and securely by wanting less."

Brooks concluded that he needed a "reverse bucket list" that would help him "consciously detach" from his worldly wants and desires by simply writing them down and crossing them off.

"I know that these things are going to occur to me as natural goals," Brooks said, citing human evolutionary psychology. "But I do not want to be owned by them. I want to manage them." He discussed moving those desires from the instinctual limbic system to the conscious pre-frontal cortex by examining each one and saying, "Maybe I get it, maybe I don't," but crossing them off as attachments. "And I'm free…it works," he said.

- YouTube www.youtube.com

"When I write them down, I acknowledge that I have the desire," he explained on X. "When I cross them out, I acknowledge that I will not be attached to this goal."

The idea that attachment itself causes unhappiness is a concept found in many spiritual traditions, but it is most closely associated with Buddhism. Mike Brooks, PhD, explains that humans need healthy attachments, such as an attachment to staying alive and attachments to loved ones, to avoid suffering. But many things to which we are attached are not necessarily healthy, either by degree (over-attachment) or by nature (being attached to things that are impermanent).

"We should strive for flexibility in our attachments because the objects of our attachment are inherently in flux," Brooks writes in Psychology Today. "In this way, we suffer unnecessarily when we don't accept their impermanent nature."

What Arthur C. Brooks suggests that we strive to detach ourselves from our wants and desires because the simplest way to solve the 'haves/wants = happiness' formula is to reduce the denominator. The reverse bucket list, in which you cross off desires before you fulfill them, can help free you from attachment and lead to a happier overall existence.

This article originally appeared last year.

guitar, learning a skill, neuroscience, music, exposure, passive exposure, gardening

A woman learning how to play guitar.

Learning a new skill, such as playing an instrument, gardening, or picking up a new language, takes a lot of time and practice, whether that means scale training, learning about native plants, or using flashcards to memorize new words. To improve through practice, you have to perform the task repeatedly and receive feedback so you know whether you’re doing it correctly. Is my pitch correct? Did my geraniums bloom? Is my pronunciation understandable?

However, a new study by researchers at the Institute of Neuroscience at the University of Oregon shows that you can speed up these processes by adding a third element to practice and feedback: passive exposure. The good news is that passive exposure requires minimal effort and is enjoyable.


"Active learning of a... task requires both expending effort to perform the task and having access to feedback about task performance," the study authors explained. "Passive exposure to sensory stimuli, on the other hand, is relatively effortless and does not require feedback about performance."


woman reading, woman book, young woman, studying, new skills A woman reading a book.via Canva/Photos

How to pick up new skills faster?

So, if you’re learning to play the blues on guitar, listen to plenty of Howlin’ Wolf or Robert Johnson throughout the day. If you’re learning to cook, keep the Food Network on TV in the background to absorb some great culinary advice. Learning to garden? Take the time to notice the flora and fauna in your neighborhood or make frequent trips to your local botanical garden.

If you’re learning a new language, watch plenty of TV and films in the language you are learning. The scientists add that auditory learning is especially helpful, so listen to plenty of audiobooks or podcasts on the subject you’re learning about.

But, of course, you also have to be actively learning the skill as well by practicing your guitar for the recommended hours each day or by taking a class in languages. Passive exposure won't do the work for you, but it's a fantastic way to pick up things more quickly. Further, passive exposure keeps the new skill you're learning top-of-mind, so you're probably more likely to actively practice it.

What is passive exposure?

Researchers discovered the tremendous benefits of passive exposure after studying a group of mice. They trained them to find water by using various sounds to give positive or negative feedback, like playing a game of “hot or cold.” Some mice were passively exposed to these sounds when they weren't looking for water. Those who received this additional passive exposure and those who received active training learned to find the water reward more quickly.

gardening, woman gardening, gardening shears, leaning gardening, weeds A woman tending to her garden.via Canva/Photos


“Our results suggest that, in mice and in humans, a given performance threshold can be achieved with relatively less effort by combining low-effort passive exposure with active training,” James Murray, a neuroscientist who led the study, told University of Oregon News. “This insight could be helpful for humans learning an instrument or a second language, though more work will be needed to better understand how this applies to more complex tasks and how to optimize training schedules that combine passive exposure with active training.”

The one drawback to this study was that it was conducted on mice, not humans. However, recent studies on humans have found similar results, such as in sports. If you visualize yourself excelling at the sport or mentally rehearse a practice routine, it can positively affect your actual performance. Showing, once again, that when it comes to picking up a new skill, exposure is key.

The great news about the story is that, in addition to giving people a new way to approach learning, it’s an excuse for us to enjoy the things we love even more. If you enjoy listening to blues music so much that you decided to learn for yourself, it’s another reason to make it an even more significant part of your life.

- YouTube www.youtube.com

This article originally appeared last year.

Education

How embracing the 'Empty Boat Theory' can help you keep anger and anxiety in check

The classic Taoist parable has found new life on TikTok, but its core message stays the same.

empty boat theory, taoism, buddhism, psychology, mindset, anger, anxiety, self help, mindfulness

Ancient wisdom for the modern day.

We all have moments where it feels like the world is against us. When we assume people are thinking negatively about us, we act accordingly by becoming angry or anxious. Once that mindset latches on, it can be tough to let go.

But one simple Taoist parable-turned-viral-TikTok-hack offers a gentle yet powerful reminder that we are not the main character in everyone’s story.


What is the “Empty Boat Theory”?

@sean.of.the.living The “empty boat” theory has me brain spinning lately. This is a brain hack to staying in a happier mindset. #advice #emptyboat #lifehack ♬ original sound - sean.of.the.living

Think of it as a thought experiment. Imagine yourself on a boat in the middle of a lake, as another boat drifts towards you, threatening to knock right into you. The closer this incoming vessel gets, the angrier you become.

Then, at the last second, you steer your boat out from the path of collision, only to notice that the other boat is empty. What this really puts into perspective, as TikToker @sean.of.the.living put it, is “There was never anybody to be angry with in the first place.”

“That’s life, isn’t it?” he said. “We assume everything’s about us. ‘They’re just doing that to screw me, to piss me off.’”

“Most of the time, nobody’s thinking about you.”

The Empty Boat Parable

@aliabdaal The Empty Boat: A Lesson in Letting Go A man gets furious when another boat crashes into him, shouting and ready to fight. But when the fog clears, he sees the boat is empty. No one was steering, no harm was intended. His anger disappears. Most frustrations in life are just empty boats. People are dealing with their own struggles, not trying to hurt you. Next time you feel anger rising, ask yourself – am I just reacting to an empty boat?
♬ original sound - Ali Abdaal

However, long before it was a viral brain hack on TikTok, this story taught how much self-inflicted suffering comes simply from the stories we tell ourselves about other people's attitudes towards us.

As the parable goes, a young monk (or simply a young man, depending on which version you read) hops onto a boat in hopes of finding a quiet spot to meditate. Suddenly, he is bumped by another boat. Furious, the monk opens his eyes and lashes out at the person responsible for disrupting his flow. There is, however, no one to blame. The boat is empty. Knowing there's now no one to be mad at, truly, the man's anger instantly dissipates.

The core message is that sometimes a bump is just a bump. We need not assume malicious intent, and would be better equipped to handle life’s collision with grace if we didn’t.

The Spotlight Effect

Bringing it into therapy-speak, the Empty Boat Theory/Parable also relates to the spotlight effect, which is the tendency to wrongly believe that others are mentally scrutinizing us when, in fact, they are likely not thinking about us at all.

This bias is a symptom of egocentrism. You don’t have to be a full-blown narcissist to be egocentric. We all, from time to time, consider ourselves to be the center of the universe in some way. It’s part of being an individual! But without mindfulness, we can let our egos overestimate how many eyes are actually on us at any given time, which only leads to a lot of unnecessary anxiety.

Whether you wanna call it a brain hack, ancient wisdom, or a psychological principle, we could all benefit from reminding ourselves to really pick our battles. Easier said than done in today’s world, but vital nonetheless. Here's to hoping that being aware of all the empty boats out there will lead to smoother sailing for everyone.

And if you're wondering just who’s to blame for letting that rogue boat out to wreak havoc on the water…? Well, that’s a different conversation.

This article originally appeared last year.

Learning

27 English words people have a hard time enunciating properly, even native speakers

"The word I notice people struggle with is 'vulnerable'. Something about that N following an L is tricky."

enunciate, enunciation, english, words hard to say, hard to pronounce
Image via Canva/Povozniuk

English words that are difficult to enunciate.

The English language is hard to master, even for native speakers. With over an estimated one million words in the language, not only are English words hard to memorize—they can be hard to properly pronounce and enunciate. Getting tripped up with pronunciation can make your communication unclear, or worse—make you sound uneducated.

As American English teacher Vanessa explains, many mispronounced words are common and used in daily conversation due to tricky consonants and vowels in English words. But by knowing the proper pronunciation, it can help you become a more confident speaker, which is why she shared 33 words that are hard for English language learners to pronounce, such as "probably," "drawer," and "sixth."


On the subreddit r/words, a person posed the question: "What's a word you've noticed many native English speakers have difficulty enunciating even though the word is used fairly often?"

Turns out, there are a menagerie of words people notoriously stumble over. These are 27 English words that people say are the hardest to enunciate.

- YouTube www.youtube.com

Tricky 'R' words

"The word I notice people struggle with is 'vulnerable'. Something about that N following an L is tricky." - common_grounder

"Rural." - Silent-Database5613

“'Nucular' for nuclear." - throwawayinthe818

"Remuneration v renumeration (first one is correct)." - RonanH69

"February. It sounds like you're pronouncing it like it's spelled Febuary. But it's spelled February." - SDF5-0, ShadedSpaces

"Mirror. Some people pronounce it 'meer'." - weinthenolababy, diversalarums

"Anthropomorphize is a word I have to use semi-frequently with limited success each attempt." - ohn_the_quain

"I can’t say the phrase 'rear wheel' without considerable effort." - ohn_the_quain

"Eraser (erasure, but they're talking about the pink rubber thing)." - evlmgs

- YouTube www.youtube.com

Multiple syllables

"Exacerbated vs exasperated." - SNAFU-lophagus

"'Asterisk'. A lot of people wind up inadvertently name-checking Asterix. I think it's best for those who struggle to use the alternative name for that punctuation mark, the 'Nathan Hale', after the American patriot who famously declared, 'I can only regret that I have but one asterisk for my country!'" - John_EightThirtyTwo

"I realized recently I have always mispronounced mischievous. It's mis-chiv-us, not mis-chee-vee-us. I don't know if I've ever heard anyone pronounce that correctly." - callmebigley"

'Supposebly' [supposedly]. Drives me up the wall." - BlushBrat

"Library. My coworker knows I hate it, so he’ll say Liberry every time." - Jillypenny"ET cetera, not 'ect' cetera. I think people are used to seeing the abbreviation etc and since there is no diphthong tc in English their mind bends it into ect." - AdFrequent4623

"The amount of people who say Pacific when they're trying to stay specific is pretty alarming. I'm not even sure if they know it's a different word sometimes." - Global-Discussion-41

"Then there was my old boss who would confidently and consistently use the word tenant when he meant tenet." - jaelith"

"Probably." - Rachel_Silver

"Contemplate. It's one of those word I hear people stumble over more than anything, often it comes out as Comtemplate, Contempate or a combination of both." - megthebat49

- YouTube www.youtube.com

Foods

"Turmeric. People drop the first R. It drives me nuts!" - Jillypenny

"Oh, and it’s espresso, no X [ex-presso]." - Jillypenny

"Also cardamom with an N." - nemmalur

"Pumpkin (punkin)." - evlmgs

espresso, espresso gif, sipping espresso, espresso drink, drinking espresso sipping modern family GIF Giphy

Awkward vowels

"Crayon 👑. My ex pronounced it 'cran'. Drove me up a wall." - rickulele, premeditatedlasagna

'Mute' for moot. A good friend of mine, who's extremely intelligent and articulate otherwise, says that. Unfortunately, it's a word she likes to use. I haven't had the heart to tell her she's pronouncing it incorrectly, and it's been three decades." NewsSad5006, common_grounder

"Jewelry." - weinthenolababy

"I hear grown adults calling wolves woofs and they're not doing it to be funny." - asexualrhino


This article originally appeared last year.