What is *You Are Not Your Brain* about?

*You Are Not Your Brain* by Jeffrey M. Schwartz and Rebecca Gladding presents a 4-step method to overcome harmful habits and negative thinking by separating your true self from deceptive brain messages. It combines neuroscience with mindfulness to teach readers how to refocus attention, rewire neural pathways, and regain control over compulsive behaviors or self-destructive thoughts.

Who should read *You Are Not Your Brain*?

This book is ideal for individuals struggling with anxiety, OCD, bad habits, or self-sabotaging thoughts. It’s also valuable for anyone interested in neuroplasticity, mindfulness-based techniques, or practical strategies to improve mental resilience. Therapists and coaches may use its framework to support clients.

What are the 4 steps in *You Are Not Your Brain*?

1. **Relabel**: Identify deceptive brain messages (e.g., “I’m not good enough”). 2. **Reframe**: Recognize these thoughts as false neural impulses, not personal truths. 3. **Refocus**: Shift attention to positive, values-driven actions. 4. **Revalue**: Gradually devalue the power of negative messages through consistent practice.

How does *You Are Not Your Brain* define “deceptive brain messages”?

These are automatic, intrusive thoughts or urges (e.g., cravings, self-doubt) that arise from overactive neural circuits. The book emphasizes they are *not* reflections of your true self but misfiring brain signals that can be managed through mindful awareness.

How does *You Are Not Your Brain* differ from CBT or mindfulness books?

Unlike CBT, which focuses on changing thought patterns, this method teaches readers to *disidentify* from harmful thoughts entirely. It also goes beyond general mindfulness by providing a structured neuroplasticity-based framework to physically rewire the brain.

Can *You Are Not Your Brain* help with addiction or compulsive behaviors?

Yes. The 4-step method targets the neural roots of compulsions, helping individuals pause impulsive reactions and choose healthier responses. Case studies show success with overeating, OCD, and procrastination by weakening dysfunctional brain circuits.

What is a key quote from *You Are Not Your Brain*?

“Your mind is not your brain… You have the power to veto deceptive messages and choose where to direct your attention.” This highlights the core thesis: conscious mental effort can reshape automatic brain processes.

Are there criticisms of *You Are Not Your Brain*?

Some critics argue the 4-step method oversimplifies complex mental health issues. However, supporters praise its actionable approach, backed by Schwartz’s clinical research on OCD and neuroplasticity.

脳は、あなたではない

悪い習慣を変え、不健康な思考を終わらせ、人生をコントロールするための4ステップ・ソリューション

ジェフリー・M・シュウォーツ＆レベッカ・グラディング

3.98(1872 Reviews)

『脳は、あなたではない』の概要

神経科学者ジェフリー・シュウォーツによる、思考パターンの理解を根底から変える画期的な「4つのステップ」メソッドで、あなたの脳を書き換えましょう。スーザン・カイザー・グリーンランドが「人生を変える」と評する、科学的根拠に基づいたこのアプローチは、私たちに問いかけます。「もし、あなたの脳が発する欺瞞的なメッセージが、本当のあなたではなかったとしたら？」

語り方を選ぶ

1冊の本。さまざまな聴き方。

脳は、あなたではないの同じアイデアを、あなたに合う声・深さ・ペースで学べます。いつでも切り替えられます。

第1章

Your Brain is Not Your Boss: Breaking Free from Deceptive Mental Patterns

Have you ever felt trapped by your own thoughts? Perhaps you've experienced anxiety that paralyzes you before important events, perfectionism that prevents you from starting projects, or compulsive behaviors you can't seem to control. You're not alone-and more importantly, you're not to blame. According to neuropsychiatrist Dr. Jeffrey Schwartz and psychiatrist Dr. Rebecca Gladding, these destructive patterns are the result of "deceptive brain messages" that hijack your thoughts and behaviors without your consent. "You Are Not Your Brain" has become a cornerstone text in neuroplasticity and self-directed behavior change since its publication in 2011. The book has influenced countless therapists, coaches, and self-help enthusiasts, with its practical four-step approach being integrated into treatment programs for OCD, anxiety disorders, and addiction recovery. Celebrities like Leonardo DiCaprio have praised the book's approach to overcoming negative thought patterns, and its principles have been adopted by corporate wellness programs at companies like Google and Microsoft. What makes this work so revolutionary is its empowering message: you are not defined by your brain's automatic patterns, and you possess the power to rewire your neural pathways through focused attention and consistent practice.

第2章

When Your Brain Becomes Your Enemy

Life's necessities are relatively simple, yet many of us become enslaved to our brains through deeply ingrained habits. These deceptive brain messages can take over your thoughts, attack your self-worth, and drive destructive behaviors that feel impossible to control. The brain tricks itself into believing these harmful patterns are essential for survival, whether you're overthinking problems, getting stuck in fear, blaming yourself unfairly, or escaping through unhealthy behaviors. Consider Ed, a talented performer paralyzed by stage fright; Sarah, struggling with depression and perfectionism; Abby, trapped in endless worry and indecision; or Steve, unable to connect with loved ones because of his drinking. Each believed their problems were fundamental character flaws rather than recognizing them as deceptive brain messages. These messages follow a predictable cycle. First, a false, negative thought strikes (like "I'm unlovable because I'm not perfect"). This triggers intensely uncomfortable physical or emotional sensations. To escape this distress, we engage in unhealthy behaviors that provide momentary relief but ultimately reinforce the cycle. This pattern applies universally: the message appears, causing distress, which triggers automatic responses that temporarily ease discomfort but cause long-term harm. The authors make a crucial distinction between emotional sensations and true emotions. Emotional sensations are feelings evoked by deceptive brain messages that aren't based in truth (feeling sad because you believe no one cares about you despite evidence to the contrary). True emotions are proportional responses to real events (feeling sad after losing someone). While true emotions should be experienced constructively, emotional sensations from deceptive brain messages should be identified and dismissed. Habits extend beyond physical actions to include avoidance behaviors and repetitive thoughts. Overthinking, rumination, mental compulsions, and overanalyzing are all habitual responses that take you away from focusing on beneficial activities. The key insight: while the brain sends deceptive messages automatically, the mind can be your ally in rewiring neural pathways. The mind actively focuses attention and makes decisions, while the brain passively processes information. By learning to focus attention constructively, you can change your brain and break free from unhealthy automatic responses.

聴きながら、すべての言葉を目で追えます

『脳は、あなたではない』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第3章

The Power of Self-Directed Neuroplasticity

The remarkable story of Connie Smiley demonstrates how focused attention can rewire the brain. At 65, Connie experienced a stroke that left her paralyzed on her left side. Doctors told her she would never walk again, yet through determined effort and focused attention, she was walking with assistance just seven weeks later. During rehabilitation, Connie discovered that frustration and anger were her biggest obstacles. When unable to complete tasks, deceptive brain messages would tell her she wasn't working hard enough, triggering overwhelming emotions. She overcame this by making "mental notes"-simply labeling her emotions ("I'm mad")-which diminished their power. Beyond labeling emotions, Connie learned to evaluate and counter deceptive brain messages. After falling in her shower and getting her wheelchair stuck, she initially thought "I can't do this" and gave up. Then she realized this was a deceptive message-what she really meant was "I won't." This insight empowered her to persevere. Connie's success stemmed from her focused attention and perseverance. Neuroplasticity-the brain's ability to adopt new functions based on changing needs-manifested remarkably in her recovery. When scanned, researchers were shocked to discover her left hand had "borrowed neuronal firepower" from the area controlling her right hand. Despite severe brain damage, Connie's determination enabled her brain to adapt in unprecedented ways, demonstrating that Self-Directed Neuroplasticity-using focused attention with commitment to rewire your brain-gives you control over your brain's wiring. What truly motivated Connie's progress wasn't just desire but realistic expectations coupled with consistent effort. Desire often fails us because it fluctuates, prioritizes short-term gratification, creates unrealistic expectations, and can be easily derailed. The key to change lies in defining meaningful goals based on importance and effort rather than fleeting desires, then integrating these priorities into daily life.

第4章

Why Habits Are So Hard to Break

When we repeatedly respond to deceptive brain messages with unhealthy behaviors, we essentially "teach" our brains to automatically react the same way whenever similar situations arise. Steve's story illustrates this process-an executive who began drinking wine to escape work and family pressures. What started as stress relief became an automatic response: whenever he felt overwhelmed, he would drink, feel temporary relief, and strengthen the neural circuits connecting stress to alcohol. Eventually, he craved wine even when not stressed, as his brain had been rewired to prefer this routine. Hebb's law explains why repetitive behaviors form strong brain circuits: "neurons that fire together wire together." When nerve cells are repeatedly activated in the same pattern, they form a circuit that automatically responds the same way to similar situations. Like creating a new hiking trail that becomes well-worn with use while the original path withers, repeatedly engaging in behaviors strengthens neural pathways until they become the brain's preferred response. The quantum Zeno effect acts as the "glue" that holds activated brain areas in place long enough for Hebb's law to create connections. This stabilization occurs through focused attention-which is why "the power is in the focus!" When we repeatedly direct our attention to something, brain regions remain activated long enough to wire together, forming enduring circuits that drive automatic responses. While we cannot control what thoughts or urges initially arise in our brains, we possess what neuroscientist Benjamin Libet called "Free Won't"-the ability to veto actions even when the brain generates the desire to perform them. This Veto Power means that although deceptive brain messages automatically grab our attention (which isn't our fault), we can choose not to act on them.

『脳は、あなたではない』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第5章

The Origins of Deceptive Brain Messages

Our deceptive brain messages often stem from our fundamental need to connect emotionally with others, especially in childhood. We require caregivers who genuinely hear, see, understand and accept us, creating emotional safe zones where we can explore our world securely. These early relationships shape how we view ourselves and others, teaching us how to express emotions and defining our sense of self. When caregivers dismiss our genuine emotions, we equate expressing needs with danger. Sarah learned she'd only be accepted when "perfect," viewing herself as a burden unworthy of unconditional love. Her young brain couldn't recognize her caregivers' limitations, instead concluding the problem was within herself. These repeated interactions taught her to suppress her true emotions and needs, developing chronic anxiety and perfectionism to avoid disappointing others. Being chronically ignored and devalued causes deep pain that the brain learns to suppress. Sarah's brain masked these painful feelings with anxiety, depression, and overthinking to avoid abandonment. Though these deceptive brain messages temporarily kept her from facing her sadness, they left her constantly anxious and filled with self-doubt. Her perfectionism seemed adaptive-when "perfect," she received acceptance-but at the steep cost of neglecting her true emotions and needs. How caregivers respond to our emotions literally shapes our brain circuits. When they lovingly focus on genuine needs, we learn to value ourselves. Conversely, when our emotions are dismissed, we receive the message that we're problematic and our needs don't matter. This teaches us either to endure distress or overreact to it-both leading to anxiety and depression. The antidote to deceptive brain messages is recognizing what we all naturally seek in relationships: the 5 A's. These include Attention (genuine interest in you without being intrusive), Acceptance (embracing your interests without trying to change them), Affection (physical comforting and compassion), Appreciation (encouragement for who you are), and Allowing (safety to express all feelings). Most importantly, you should only expect about 25% of your needs met by any one person-the goal isn't seeking validation from others but cultivating worth from within by providing yourself with the 5 A's.

第6章

The Four Steps to Freedom

The Four Steps methodology provides a structured approach to breaking free from deceptive brain messages and harmful behavioral patterns: • Step 1: Relabel - Identify deceptive brain messages and uncomfortable sensations for what they really are. This means catching yourself in the moment and explicitly naming what's happening, such as "This is anxiety speaking" or "This is my brain sending false danger signals." The key is developing awareness to recognize these messages as they occur, rather than accepting them as truth. • Step 2: Reframe - Change your perception of these messages, recognizing they're false brain messages, not you. This involves understanding that these thoughts are symptoms of your brain's faulty wiring, similar to a computer glitch. For example, when experiencing perfectionist thoughts, reframe them as "This is my brain's oversensitive error detection system" rather than "I'm never good enough." • Step 3: Refocus - Direct attention toward wholesome activities even while experiencing these sensations. This might involve engaging in exercise, creative projects, work tasks, or social interactions. The goal isn't to suppress the uncomfortable feelings but to function productively despite them. For instance, if anxiety strikes, you might focus on completing a puzzle or organizing your workspace while acknowledging the anxiety's presence. • Step 4: Revalue - See these thoughts and urges clearly as mere sensations with little value that should be dismissed rather than focused on. This final step represents a deeper understanding that these brain messages, while uncomfortable, don't deserve the attention we typically give them. Like clouds passing through the sky, they can be observed without engagement. The greatest challenge in implementing the Four Steps is believing you're worth the effort required to challenge deceptive brain messages. Years of negative self-talk and harmful patterns create deep-rooted doubt in one's ability to change. The healthy side of you has been suppressed by these messages, making positive thinking alone insufficient because you believe more strongly in the negative messages than your positive qualities. This is why simple affirmations often fail - they can't overcome deeply ingrained negative beliefs. When doubt overwhelms you, the key is to employ rational faith - believing in what you know to be true despite uncertainty. Unlike blind faith that gives power to external entities, rational faith encourages trusting the process based on evidence and experience. For example, if you've seen small improvements from using the Four Steps, rational faith means trusting that continued practice will yield further benefits, even when progress feels slow or uncertain. This approach helps create a crucial separation between your true self and deceptive brain messages, establishing a mental space between unhelpful thoughts and automatic reactions. Think of it as developing an "observing self" that can watch these thoughts without being consumed by them. With practice, this separation grows stronger, making it easier to choose conscious responses rather than reactive behaviors.

聴きながら、すべての言葉を目で追えます

『脳は、あなたではない』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第7章

Step 1: Relabel - The Power of Awareness

Ed considered himself observant, yet couldn't see his own deceptive brain messages despite easily reading others. Through mindfulness training, he finally learned to survey his internal monologue and bodily sensations with precision. As Ed describes it, he had been viewing life through a harmful filter, assuming all his thoughts were true-like seeing only red flowers and missing the yellow ones. Mindfulness is not merely a state of mind but an active process requiring effort and vigilance. It means being aware of what's happening in the present moment-noticing you're reading or experiencing a deceptive thought, rather than being absorbed in the content. This awareness differs from focusing, which is consciously directing attention. With deceptive brain messages, we must recognize them as false while acknowledging our experience of them is real. Mental notes serve as shorthand Relabeling tools-one or two-word statements that encapsulate what's happening without getting ensnared in thought processes. These brief labels (like "thinking," "spinning," "worrying") help pull you out of repetitive thought patterns or obsessive focus on uncomfortable sensations. Research by Matthew Lieberman shows that labeling emotions activates the Assessment Center while calming the Uh Oh Center-the biological foundation for why Relabeling works. When first practicing awareness, deceptive brain messages may seem to multiply-like suddenly noticing white minivans everywhere once someone points them out. For those struggling to identify deceptive thoughts, starting with consistent physical and emotional sensations provides a reliable entry point. Each person typically experiences a specific pattern of sensations when their brain sends false messages-Sarah's "deenergizing depression," Liz's "gut-wrenching anxiety," or Abby's "brain fog."

第8章

Step 2: Reframe - Changing Your Relationship to Deceptive Messages

Step 2: Reframe helps change one's perception of deceptive brain messages by recognizing them as false brain messages, not genuine parts of oneself. When deceptive brain messages are tightly linked with the Self-Referencing Center, they seem like genuine parts of oneself rather than harmful falsehoods. This "part of me" mode prevents one from challenging these thoughts, whereas recognizing them as false foreign invaders creates separation between self and deceptive messages. UCLA research by Naomi Eisenberger revealed that social exclusion activates the same brain area (Uh Oh Center) that processes physical pain. This explains why uncomfortable sensations from deceptive brain messages feel so intense-our brains process social and physical pain identically. Social connectedness is as crucial as physical safety because social pain can be equally dangerous, especially for children. Research by James Gross demonstrates that suppressing emotions leads to increased blood pressure, decreased memory of events, impaired learning, and even raises the blood pressure of those around you. Conversely, reappraising situations (similar to Reframing) doesn't produce these negative effects. The key difference between Gross's reappraisal and Step 2: Reframe is that Reframing must be based on truth rather than creating false reality to calm yourself. A powerful Reframing approach is focusing on biology-recognizing that deceptive brain messages come from faulty brain wiring, not your true self. Patients often tell themselves "It's not me, it's just my brain" or "I'm having a bad brain day." This separation helps them avoid self-blame while acknowledging these messages are beyond conscious control.

『脳は、あなたではない』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第9章

Reframing Your Thinking Errors

While Reframing deceptive brain messages as biological issues can be helpful, you can also use your Wise Advocate to recognize how your brain misinterprets and misperceives information through thinking errors. These errors are ways your brain distorts information and causes you to see life through the lens of deceptive brain messages. All-or-nothing thinking evaluates information in extremes-perfect or ruined, excellent or horrible. This thinking error often accompanies perfectionism, as Sarah experienced when she would either get everything done or nothing at all. This led to procrastination and deadline stress. Catastrophizing involves exaggerating current experiences or predicting that something bad has happened or will happen. This thinking error causes people to see only negative possibilities while ignoring other explanations or outcomes. Those who overanalyze and engage in "what-if" thought processes rely heavily on catastrophizing. Discounting the positive involves severely downplaying positive qualities, attributes, or contributions, or failing to notice positive reactions from others. Ed experienced this despite receiving rave reviews for his performances-he couldn't believe the positive feedback because his brain projected negative assessments onto others. Emotional reasoning causes us to believe everything we think or feel, particularly when our Uh Oh Center's alarm activates. This thinking error makes us assume our uncomfortable sensations signal real danger or indicate something wrong with ourselves or others. The faulty thought process becomes: "If I feel like this, something must be wrong." Mind reading involves assuming you know what others are thinking based on either your own behavior or your interpretation of their gestures and actions. This common thinking error overlaps with catastrophizing and discounting the positive, often destroying relationships. Thinking in terms of "should," "ought to," or "must" creates false expectations about how things should be rather than accepting what they are. These statements often lead to demoralization and guilt when we can't meet unreasonably high standards.

第10章

Step 3: Refocus - The Power is in the Focus

Step 3: Refocus teaches how to direct attention toward productive activities even while experiencing deceptive thoughts and sensations. Through examples including Abby's overthinking, Steve's drinking urges, Ed's audition avoidance, and Sarah's panic attacks, we see how Refocusing rewires the brain by weakening maladaptive circuits while strengthening healthy ones. Refocusing requires actively placing attention on healthy, constructive activities despite the presence of deceptive thoughts and uncomfortable sensations. It's important to create a list of potential Refocus activities before deceptive brain messages arise, as it's difficult to generate ideas in the moment. Recommended activities include walking, exercise, games requiring strategy, reading, work tasks, spending time with others, or pursuing hobbies. The goal isn't distraction but rather managing responses to bothersome thoughts while letting sensations remain present. The "fifteen-minute rule" suggests waiting at least fifteen minutes between experiencing a deceptive urge and acting on it, creating distance between the impulse and automatic response. When dealing with repetitive thoughts during Refocus activities, it's crucial not to fuel deceptive brain messages by excessively discussing or analyzing them. Success requires: choosing activities that strongly engage attention without involving the deceptive content, continuing to Relabel and Reframe whenever deceptive messages arise, and never attempting to make uncomfortable sensations go away. Remember: "When dealing with deceptive brain messages, it's not what you think or how you feel that matters, it's what you do that counts!"

聴きながら、すべての言葉を目で追えます

『脳は、あなたではない』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第11章

Step 4: Revalue - Progressive Mindfulness

Before Sarah started using the Four Steps, her world was dominated by deceptive brain messages, anxiety, depression, and unhealthy habits like perfectionism and excessive checking. As she began challenging her thinking errors and refusing to comply with automatic responses, she realized she had the power to choose between her healthy, loving side and the deceptive brain messages. This fundamental shift in perspective-seeing life through her Wise Advocate rather than narrow deceptive messages-was liberating. Progressive mindfulness is the culmination of the Four Steps, allowing users to instantly identify deceptive brain messages while knowing uncomfortable sensations are false. This advanced application of the Wise Advocate involves approaching experiences as direct objects of observation and experiencing sensations as nothing but deceptive brain messages. With practice, users move beyond cognitive understanding to directly experiencing bothersome sensations as merely deceptive brain messages, eliminating the need for Steps 1 and 2. An important goal of the Four Steps is teaching you to care for yourself-making your needs and goals a priority without harming others and learning to provide yourself with the 5 A's. The key is distinguishing between true emotions (reactions anyone would have that the Wise Advocate would validate) and emotional sensations (results of deceptive brain messages arising from thinking errors or negative childhood programming). Stress in any form can intensify deceptive brain messages, making it seem like you're regressing when you're actually progressing. When stressed, your brain recruits old, hardwired routines, causing more intense or frequent uncomfortable sensations or thoughts you haven't experienced in a while. Rather than viewing this as a relapse, recognize it as your brain's response to stress. The key is being even more diligent about using the Four Steps during stressful periods so your brain learns to recruit these healthy pathways under stress in the future.

第12章

Applying the Four Steps to Your Life

The Four Steps can address a wide variety of situations when you design Refocus with Progressive Mindfulness plans that engage you with the world and align with your true self. For perfectionists like Sarah and Ed, fear of rejection creates narrowed, chronically stressful lives. Sarah used Progressive Mindfulness to deliberately make small mistakes-writing emails with spelling errors, completing work projects with fewer checks, or creating minor social awkwardness-then sitting with the resulting anxiety. When facing depression or fatigue, the solution is to choose activities you normally enjoy and engage in them despite not feeling motivated. Michael, a musician, combats brain messages urging him to nap by applying the Four Steps: Relabeling sensations as fatigue, Reframing them as false messages, and Refocusing on his music-finding that within minutes, those false feelings dissipate. For beginners, start with practicing Step 1: Relabel for a week or two, using mental notes to identify deceptive thoughts and sensations while using breath awareness to break thought loops. Then add Step 2: Reframe to change your perception of these messages, recognizing them as "the brain, not me" and identifying thinking errors. Next, implement Step 3: Refocus by directing attention toward wholesome activities without trying to make uncomfortable feelings disappear. After several weeks, you'll be ready for Step 4: Revalue, seeing these thoughts as simply sensations with little value. To change brain-based habits deliberately, create a game plan by listing what you want to stop doing and what you'd prefer to do instead. Start with easier changes rather than the most pressing ones to build confidence with the Four Steps before tackling more intense sensations or entrenched habits. Don't attempt everything at once, and document your progress through journaling successes and writing gratitude lists. Beyond using the Four Steps to increase awareness, develop your sense of self with your Wise Advocate and the 5 A's to counteract your brain's tendency to ignore your true self. See yourself as your Wise Advocate does: a good person worthy of fulfillment. When negative thoughts arise, imagine how your Wise Advocate would respond and truly internalize that message. True success means constructively dealing with emotions in ways that honor your true self while skillfully managing deceptive brain messages without overidentifying with them.

★★★★★

『脳は、あなたではない』を最後まで読み終えました

100万人以上の学習者に愛用されています

“23日間、毎日使い続けています。今では日課の一部です。”

jayallen

『脳は、あなたではない』の名言

Whatever the content of your unwanted thoughts, urges, or impulses, the first and most important step in gaining freedom from their grip is to learn to observe them rather than become them.
Relabel, Reattribute, Refocus, Revalue.
the power is in the focus!

『脳は、あなたではない』の登場人物

Jeffrey M. SchwartzNeuropsychiatrist and co-author of the book
Rebecca GladdingPsychiatrist and co-author of the book
Connie SmileyStroke survivor used as a case study
EdPerformer used as a case study for stage fright

著者について

『You Are Not Your Brain』の共著者であるジェフリー・M・シュウォーツ医学博士（Jeffrey M. Schwartz, MD）とレベッカ・グラディング医学博士（Rebecca Gladding, MD）は、神経可塑性とマインドフルネスに基づいた治療を専門とする、一流の精神科医および神経科学研究者です。

UCLAで訓練を受けた神経精神科医であるシュウォーツ博士は、破壊的な思考パターンを書き換えるための「4つのステップ（Four-Step method）」を開発しました。これは彼の以前のベストセラー著作『Brain Lock（強迫性障害からの脱出）』で詳しく述べられています。元UCLA付属病院の精神科医であり、Mindful Wellness Mauiの創設者であるグラディング博士は、臨床的な専門知識と、A&Eのシリーズ番組『Obsessed』を通じて磨かれたマインドフルネスの実践を組み合わせています。

彼らの共同研究は、最先端の脳科学と実行可能なセルフヘルプ戦略を橋渡しするものであり、意識的な精神的努力がいかにして神経回路を物理的に再形成できるかを強調しています。両著者とも主要なメディアに取り上げられており、彼らの「4つのステップ」の枠組みは世界中の臨床プログラムで採用されています。

シュウォーツ博士の著書『The Mind and The Brain』では心身の相互作用がさらに深く探求されており、グラディング博士による『Psychology Today』誌の記事は、彼らの実践的な洞察を広めています。『You Are Not Your Brain』は世界中で100万部以上を売り上げ、15言語に翻訳されており、現代心理学の古典としての地位を確立しています。

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"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

今すぐ学習の旅を始めよう

第6章

脳は、あなたではない

概要『脳は、あなたではない』の概要

1冊の本。さまざまな聴き方。

Your Brain is Not Your Boss: Breaking Free from Deceptive Mental Patterns

When Your Brain Becomes Your Enemy

聴きながら、すべての言葉を目で追えます

The Power of Self-Directed Neuroplasticity

Why Habits Are So Hard to Break

『脳は、あなたではない』をもっと深く楽しむ

The Origins of Deceptive Brain Messages

The Four Steps to Freedom

聴きながら、すべての言葉を目で追えます

Step 1: Relabel - The Power of Awareness

Step 2: Reframe - Changing Your Relationship to Deceptive Messages

『脳は、あなたではない』をもっと深く楽しむ

Reframing Your Thinking Errors

Step 3: Refocus - The Power is in the Focus

聴きながら、すべての言葉を目で追えます

Step 4: Revalue - Progressive Mindfulness

Applying the Four Steps to Your Life

『脳は、あなたではない』を最後まで読み終えました

『脳は、あなたではない』の名言

『脳は、あなたではない』の登場人物

著者について

脳は、あなたではないの要約をダウンロード

他のユーザーのお気に入り

この本に関するよくある質問

What is You Are Not Your Brain about?

Who should read You Are Not Your Brain?

What are the 4 steps in You Are Not Your Brain?

How does You Are Not Your Brain define “deceptive brain messages”?

もっと見る

1,000,000+ curious minds.

1,000,000+ curious minds.

1冊の本。さまざまな聴き方。

Your Brain is Not Your Boss: Breaking Free from Deceptive Mental Patterns

When Your Brain Becomes Your Enemy

聴きながら、すべての言葉を目で追えます

The Power of Self-Directed Neuroplasticity

Why Habits Are So Hard to Break

『脳は、あなたではない』をもっと深く楽しむ

The Origins of Deceptive Brain Messages

The Four Steps to Freedom

聴きながら、すべての言葉を目で追えます

Step 1: Relabel - The Power of Awareness

Step 2: Reframe - Changing Your Relationship to Deceptive Messages

『脳は、あなたではない』をもっと深く楽しむ

Reframing Your Thinking Errors

Step 3: Refocus - The Power is in the Focus

聴きながら、すべての言葉を目で追えます

Step 4: Revalue - Progressive Mindfulness

Applying the Four Steps to Your Life

『脳は、あなたではない』を最後まで読み終えました

他のユーザーのお気に入り

もっと見る

『脳は、あなたではない』の概要