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Just One Thing: Developing a Buddha Brain One Simple Practice at a Time Kindle Edition

4.6 out of 5 stars 844 ratings

You've heard the expression, “It’s the little things that count.” It's more than a simple platitude. Research has shown that integrating little daily practices into your life can actually change the way your brain works.

This guide offers simple things you can do routinely, mainly inside your mind, that will support and increase your sense of security and worth, resilience, effectiveness, well-being, insight, and inner peace. For example, they include: taking in the good, protecting your brain, feeling safer, relaxing anxiety about imperfection, not knowing, enjoying your hands, taking refuge, and filling the hole in your heart.  At first glance, you may be tempted to underestimate the power of these seemingly simple practices. But they will gradually change your brain through what’s called experience-dependent neuroplasticity.

Moment to moment, whatever you're aware of—sounds, sensations, thoughts, or your most heartfelt longings—is based on underlying neural activities. This book offers simple brain training practices you can do every day to protect against stress, lift your mood, and find greater emotional resilience.

Just one practice each day can help you to:

  • Be good to yourself
  • Enjoy life as it is
  • Build on your strengths
  • Be more effective at home and work
  • Make peace with your emotions

With over fifty daily practices you can use anytime, anywhere, Just One Thingis a groundbreaking combination of mindfulness meditation and neuroscience that can help you deepen your sense of well-being and unconditional happiness.


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Editorial Reviews

Review

“Rick Hanson has done the work for us, distilling decades of self-inquiry and key psychological research into fifty-two essential skills for healthy, happy living. This deceptively simple book is a trustworthy guide to living our lives more deeply and fully. Read, practice, and your brain will surely return the favor.”
—Christopher K. Germer, PhD, clinical instructor at Harvard Medical School and author of
The Mindful Path to Self-Compassion



“If you are looking for bite-sized daily practices that can open your heart and clear your mind, Just One Thing deserves to be at the top of your reading list. Grounded in fascinating science, psychological understanding, and timeless wisdom, this book offers a rich assortment of entirely simple, doable ways you can find more happiness and ease.”
—Tara Brach, PhD, author of
Radical Happiness



“What a way to go through life! These simple yet profound practices train the brain, open the heart, and enhance well-being. Rick Hanson provides the map. If you follow it, you’ll surely increase your happiness and awaken your joy!”
—James Baraz, author of
Awakening Joy



Just One Thing is a very wise, sincere, and heartfelt guide to living well. Rick Hanson skillfully guides you through fifty-two accessible and down-to-earth practices that can transform your outlook on life and health”
—Bob Stahl, PhD, coauthor of
A Mindfulness-Based Stress Reduction Workbook and Living with Your Heart Wide Open



“Is it improper to be begged by someone you don’t know to buy a book? Then call me improper because I am begging you to give yourself the miracle of Rick Hanson’s grounded science and earthy spirituality. Keep this book close by while giving copies to everyone you love.”
—Jennifer Louden, author of
The Woman's Comfort Book and The Life Organizer



“These are great practices—wise and straightforward, scientific and nourishing. They can transform your life.”
—Jack Kornfield, PhD, author of
The Wise Heart and A Path with Heart



“This gem of a book is the perfect follow-up to Rick Hanson’s brilliant Buddha’s Brain. Just One Thing offers dozens of easy-to-learn practices that slowly work their magic on our brains, making it possible for all of us to dwell in the peaceful contentment of a Buddha. Just One Thing is one of those rare books that becomes a lifelong companion—never far out of reach.”
—Toni Bernhard, author of
How to Be Sick: A Buddhist-Inspired Guide for the Chronically Ill and their Caregivers



“Most people want to be happier, healthier, less stressed, and more self-accepting, but it’s often hard to find time to work toward these goals. The brilliance of this book is that it offers powerful, targeted practices that can be done easily throughout the day to help people reach their highest potential.”
—Kristin Neff, PhD, associate professor at the University of Texas at Austin and author of
Self-Compassion



“Delightfully clear and practical, this book distills profound insights from ancient wisdom traditions, modern psychology, and cutting-edge neurobiology into simple techniques anyone can use to live a happier, saner, more rewarding life. I felt more awake and alive after reading just a few pages.”
—Ronald D. Siegel, PsyD, assistant clinical professor of psychology at Harvard Medical School and author of
The Mindfulness Solution



Just One Thing is full of simple, down-to-earth steps you can take to experience greater happiness and love in your life. Based in brain science, but written beautifully from the heart, this book is a gem.”
—Marci Shimoff, author of
Happy for No Reason

From the Publisher

Combining meditative principles with fascinating neuroscientific research, Just One Thing presents more than fifty simple practices readers can do each day to wire the brain for increased happiness, positive thinking, and wisdom. Written by Rick Hanson, author of Buddha's Brain, this pocket-sized book helps readers reap the benefits of meditation through simple five to ten-minute practices they can access anytime, anywhere.

Product details

  • ASIN ‏ : ‎ B005LQ6UNO
  • Publisher ‏ : ‎ New Harbinger Publications
  • Accessibility ‏ : ‎ Learn more
  • Publication date ‏ : ‎ October 1, 2011
  • Edition ‏ : ‎ 1st
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 701 KB
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Enabled
  • Word Wise ‏ : ‎ Enabled
  • Print length ‏ : ‎ 242 pages
  • ISBN-13 ‏ : ‎ 978-1608825691
  • Page Flip ‏ : ‎ Enabled
  • Customer Reviews:
    4.6 out of 5 stars 844 ratings

About the author

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Rick Hanson
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Rick Hanson, Ph.D. is a psychologist, Senior Fellow at UC Berkeley’s Greater Good Science Center, and New York Times best-selling author. His six books have been published in 30 languages and include Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha’s Brain,  and Mother Nurture - with over a million copies in English alone. His free newsletters have 220,000 subscribers and his online programs have scholarships available for those with financial needs. He’s lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on the CBS, NPR, the BBC, and other major media. He began meditating in 1974 and is the founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He and his wife live in northern California and have two adult children. He loves wilderness and taking a break from emails.

Customer reviews

4.6 out of 5 stars
844 global ratings

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Customers say

Customers find this mindfulness book full of daily tips for living more mindfully, with easy-to-read strategies and practical advice that can be used to better their lives. The book serves as a helpful daily resource, with customers noting it's a great way to start or end the day. They appreciate the ideas presented, with one review highlighting how the practices are grounded in both contemporary psychology and Buddhism. The book receives mixed feedback regarding its pacing, with some finding it gentle while others describe it as dull.

125 customers mention "Mindfulness tips"125 positive0 negative

Customers appreciate the mindfulness tips in the book, which are full of daily guidance for living more mindfully and improving one's outlook on life.

"...We're not aiming for enlightenment here, just peace of mind and a state of physical and mental calm...no lofty goals, just a sense that things are..." Read more

"This book is life changing. Written simply and succinctly with warmth and compassion, Rick Hanson has definitely shared a treasure...." Read more

"Affirmations are good to use and use often for best results. I found this book a bit simplistic on the subject however." Read more

"...Hanson does this beautifully. This book is hauntingly simple and insightful. Highly recommended." Read more

115 customers mention "Readability"112 positive3 negative

Customers find the book readable and essential, with one describing it as the best self-help book ever written.

"Great book." Read more

"This a great book for anyone wanting to understand more about eastern thought, Buddha and meditation...." Read more

"Love this book and the simplistic approach to re-wire your brain - and life - to be more positive! I’ve given several copies as gifts...." Read more

"Good book. You don't have to read straight through. But do read the introduction!..." Read more

78 customers mention "Ease of use"73 positive5 negative

Customers find the book easy to use, appreciating its concise instructions and manageable steps.

"This is a very well put together, easy to read, easy to practice in life book...." Read more

"...So intelligent but yet so down to earth and easy to understand. We are lucky to have him in the North Bay area. This book is perfect...." Read more

"Simple but effective..." Read more

"Offers simple and effective ideas to aid in retraining your brain to be more positive...." Read more

55 customers mention "Use"55 positive0 negative

Customers find the book very useful in their practice, describing it as a wonderful day-by-day practical guide that serves as a helpful daily resource.

"...And it's concrete, practical and very helpful..." Read more

"...Very practical and easy to read." Read more

"Very helpful. We all need these reminders, and knowing how the practice connects to the brain makes is somehow more understandable and less squishy." Read more

"...to show how very simple mind-training techniques, practiced for just a few minutes daily, can radically improve our well-being...." Read more

12 customers mention "Enjoyment"12 positive0 negative

Customers find the book engaging and enjoyable, particularly noting that the practical exercises make it a great way to start or end the day.

"...actions can turn an unruly mind into one that is focused, strong, and happy. I recommend this book highly." Read more

"...pages are gentle reminders about how to live life more fully and joyfully...." Read more

"...The strategies are grouped into five sections: Be good to yourself, Enjoy life, Build strengths, Engage the world, and Be at peace...." Read more

"...The practical exercises are wonderful ways to begin my day. This is a paradigm shift of the first order." Read more

12 customers mention "Ideas"12 positive0 negative

Customers appreciate the book's ideas, with one customer noting that the practices are grounded in both contemporary psychology and Buddhism.

"...Amazing. The practices are grounded in contemporary psychology and Buddhism, but there's nothing religious here...." Read more

"...Buddha books for people trying to understand some basic and complex teachings of Buddha. The lessons are short and easily discussed..." Read more

"This book provides some ideas to think about and some suggestions on how to apply these to your life...." Read more

"It was recommended by my life coach and I found the principles grounding." Read more

8 customers mention "Resilience"8 positive0 negative

Customers find the book strong and well-constructed, with one customer highlighting its content on neuroplasticity.

"...your heart, support and increase your sense of security and worth, resilience, effectiveness, and well-being...." Read more

"...are grouped into five sections: Be good to yourself, Enjoy life, Build strengths, Engage the world, and Be at peace...." Read more

"...just some "feel good" collection of helpful hints -- there is real substance here, pared down to what is essential for building on your strengths,..." Read more

"This is a very well put together, easy to read, easy to practice in life book...." Read more

5 customers mention "Pacing"3 positive2 negative

Customers have mixed opinions about the pacing of the book, with some finding it gentle while others describe it as dull.

"...This is a gentle and effective way to change ingrained, unhealthy thinking patterns." Read more

"Not my type of book. Dull and rambling." Read more

"...connects to the brain makes is somehow more understandable and less squishy." Read more

"Superficial, same old stuff. I cannot see what value this book adds to the subject. I do not recommend it." Read more

Top reviews from the United States

  • Reviewed in the United States on March 16, 2012
    Format: PaperbackVerified Purchase
    In my work as a psychotherapist I rarely recommend self-help books, because most of them aren't worth the paper they're printed on. But once in a while a book comes along that really has the power to change our lives for the better. One such book is Just One Thing, by Rick Hanson. Rick is both a neuropsychologist and a meditation teacher, and he uses the new findings of neuroscience to show how very simple mind-training techniques, practiced for just a few minutes daily, can radically improve our well-being.

    The science behind the practices involves a simple principle: every time you use your mind you alter the structure of your brain. Everything you pay attention to, everything you think, feel and want, every time you react to what happens to you - all of these things sculpt your brain. Busy regions of the brain get more blood flow, and little-used neural connections wither away. "Neurons that fire together wire together" - every time you repeat any mental activity, you strengthen it and make it easier to become a habit.

    What this means is that if your mind regularly focuses on worries, anger, or self-criticism, then your brain develops neural structures supporting anxiety, low self-esteem, and impatience with others. But if you regularly focus your attention on noticing that you're all right now, not taking life personally, cultivating gratitude, or letting go - then gradually your brain re-shapes itself to support calm strength, self-confidence, and inner peace. So, for instance, regularly taking the time for mindfulness pauses activates the part of the brain that puts the brakes on negative feelings, and thus lifts mood. Other practices, such as taking in the good, feeling safer, relaxing anxiety about imperfection, or filling the hole in your heart, support and increase your sense of security and worth, resilience, effectiveness, and well-being.

    This book is very user-friendly. Each chapter title names a specific practice, and the rest of the chapter, which is never more than a few pages, tells you why to do it, and then how to do it. The practices themselves usually involve actions you take in your mind, such as reflecting, concentrating, or focusing your attention, and they only take a few minutes to do per day. But doing them regularly gradually re-shapes the brain to reduce stress and unhappiness, and to develop positive qualities. They're exactly like physical exercise; any single time you work out, not much changes, but over time your health and strength improve.

    We all understand that we have to make effort regularly over time to do things like learning how to drive a car or play basketball, but we typically think the mind should just work fine on its own, without any effort or discipline. Rick Hanson shows us how some very down-to-earth actions can turn an unruly mind into one that is focused, strong, and happy. I recommend this book highly.
    82 people found this helpful
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  • Reviewed in the United States on March 15, 2016
    Format: PaperbackVerified Purchase
    This is truly the BEST Self-Help Book Ever Written.....If you are searching for inner peace, deeper acceptance of yourself, and you are hungry to find tools to live everyday with greater understanding and deeper meaning....then buy this book. No kidding. This is the most read book in my house. I read a chapter of it every morning, and I find inspiration and gain deeper acceptance of myself each time I read it.

    I am forever grateful for the tools this book has provided me, and I am thankful for the priceless gift of understanding and acceptance it has taught me regarding myself.....as well as the new found ability to "tend the causes of life...without getting obsessed with their outcome".

    I give this book as gifts, and highly recommend it to everyone I know.

    This book is so good...in fact, that I think it should be required reading for every school age child. It has the power to heal the mind and soul, and inspire new ways to thinking, viewing and understand life. It provides the reader with powerful tools to deal with everyday challenges and the turbulent travels of life.....absolutely everyone could benefit from having these tools.

    There is so much more I could write about this book, it is very powerful and thought provoking. All I can say is....take the plunge, and READ IT....You will never regret the time you spend reading, and taking to heart, the messages, ideas and suggestions found in each chapter.
    7 people found this helpful
    Report
  • Reviewed in the United States on February 23, 2024
    Format: PaperbackVerified Purchase
    Brief chapters. Easy to dip in and out of. Some of these things you probably already do, skip that chapter. You’ll find something else that helps elsewhere.
  • Reviewed in the United States on August 29, 2024
    Format: PaperbackVerified Purchase
    This book was recommended to me by a life coach.
    Such a sweet book and love the weekly item for self improvement/care.
  • Reviewed in the United States on February 11, 2014
    Format: PaperbackVerified Purchase
    Rick Hanson, a sensitive, caring human being, obviously loves to work with people, combining psychology, neuroscience and Buddhist philosophy to enable us to feel at home with ourselves despite some opposite messages from the world. Likewise, he infuses a great deal of gentle advice throughout his 52 "practices" garnered from his life, his counseling practice, and professional associations. All this, he has gathered together in a small, concise book that can easily become one's traveling companion of practical reminders.

    My first read was a "beginning to end" approach, straight through--to learn about the practices. Later, I discovered it was helpful to keep it handy for daily reflections--just opening it up to the table of contents, and seeing what particular practice would "speak to me" about my present situation. Also, with 52 practices, one practice a week can be reread daily to help the brain form new neural pathways. The reinforcement of great ideas and encouragement through difficult times not only builds good mental habits, but makes this book a little treasure chest. The more I think about it, the more ideas for using it come to mind! In any case, for periods of inspiration, and morale boosts, this book is a keeper! (And, according to neuroscience, if we keep applying what we learn, this book changes us!)
    4 people found this helpful
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Top reviews from other countries

  • mkd
    5.0 out of 5 stars Monika
    Reviewed in Spain on May 18, 2017
    Format: KindleVerified Purchase
    Really nice approach to the «simple» details that make a difference on how we feel on a daily basis. It explains clearly why each issue is important and gives tips on how to achieve that.
  • Kirsten Erlenbruch
    2.0 out of 5 stars Not really
    Reviewed in Germany on June 10, 2015
    Format: KindleVerified Purchase
    Sorry, Mr. Hanson, I have read some of your other books and enjoyed them tremendously and I have been watching some of your online-videos as well - absolutely perfect. But this book, I am very sorry to say, is a total disappointment. It is supposed to be some kind of a workbook but it isn't very good organized after all. If I have a problem I normally do not necessarily know the solution beforehand. So it isn't really useful to structure this book by different solutions. Moreover I found several chapters quite profane all in all. Really sorry, but this time - no recommendation from my side. If you are looking for books by Rick Hanson, stick to the other ones which are excellent.
  • Jamie Soo
    5.0 out of 5 stars Practical Advice for Getting to Peace of Mind
    Reviewed in Canada on August 3, 2020
    Format: KindleVerified Purchase
    Dr. Hanson discusses 52 practices that could help you become a calmer and happier person in his book “Just One Thing: Developing a Buddha Brain One Simple Practice at a Time.”

    While I’ve heard about some of these practices before (like self-compassion or mindfulness), there were other practices (like letting go) that was great to be reminded of. I like having these practices in one volume that I could refer to again in the future. This book is a great reference to have.

    The book is very practical and wise and written in a warm and down-to-earth way. I appreciated the conciseness of each chapter. Each chapter is self-contained, so that if you had to, you could leave the book and pick it up a few days later and not worry that you haven’t remembered what you read before.

    I came to this book with a Stoic perspective. Dr. Hanson doesn’t reference Stoicism, but I was reminded of the
    Stoic concept of “dichotomy of control” as something that we can think about for peace of mind. “Dichotomy of control” suggests that we focus on the things that we can control (like our own thoughts and actions) and pay less attention to the things we can’t control (like other people’s behaviour). We can’t control other people’s behaviour, but we can control how we respond to other people’s behaviour.

    Dr. Hansen’s book expands on the concept of dichotomy of control and provides specific strategies on what we can think about or do for peace of mind, and for that I recommend this book!
  • Amazon Customer
    5.0 out of 5 stars Simple and inspiring
    Reviewed in the United Kingdom on May 16, 2012
    Format: PaperbackVerified Purchase
    You can change your brain by how you use it. In this lovely book the author has distilled a mixture of neuroscience, psychology and mindfulness into 52 simple yet powerful daily mental practices. You can work through the book focusing on one topic a week, or just pick one that you fancy - no rules here. The idea is to do something from the book each day as it is daily practice that brings development and change.
    Each short and easy to read chapter starts with a title like 'Be Mindful', 'Aspire without attachment', or 'Respond, don't react', then has some very pertinent background information, which really helps with the following section on how to do it in a short daily practice. The book's simplicity and kindliness make it very accessible and therefore powerful in bringing about helpful change. I suggest keeping it to hand so that you see it and dip in often [daily].
  • Geethamani
    5.0 out of 5 stars Five Stars
    Reviewed in India on May 9, 2016
    Format: KindleVerified Purchase
    An excellent self-help book to attain peace and maximize your potential in today's chaotic and stressed world.

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