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“I am a mapmaker and a traveler.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“As it turns out, being able to see what’s coming doesn’t make it any less painful when it arrives. In fact, knowing probably just upped my anticipatory anxiety and my intolerance for vulnerability.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Maybe I couldn’t actually predict the future, but I did have top-level observation powers. I understood that people would do almost anything to not feel pain, including causing pain and abusing power, and I understood that there were very few people who could handle being held accountable for causing hurt without rationalizing, blaming, or shutting down.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“When things were bad, I was the protector. When things were great, I was the protector-in-waiting, always on the outside of the fun, easily teased for being too serious, and always knowing that we were one sideways glance or one smart-ass comment from chaos.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“If you put all of my memorabilia and artifacts together, you would get the most accurate story of who I was and what I valued at any one point in my life. And you’d probably need no more than a standard issue dining room table to lay it out.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“we need from others. But those who are able to distinguish between a range of various emotions “do much, much better at managing the ups and downs of ordinary existence than those who see everything in black and white.â€� In fact, research shows that the process of labeling emotional experience is related to greater emotion regulation and psychosocial well-being.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Our ability to accurately recognize and label emotions is often referred to as emotional granularity. In the words of Harvard psychologist Susan David, “Learning to label emotions with a more nuanced vocabulary can be absolutely transformative.â€� David explains that if we don’t have a sufficient emotional vocabulary, it is difficult to communicate our needs and to get the support that”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Jealousy in romance is like salt in food. A little can enhance the savor, but too much can spoil the pleasure and, under certain circumstances, can be life-threatening.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Regret has taught me that living outside my values is not tenable for me.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“There is research that shows that one way to minimize disappointment is to lower our expectations. True, optimism can sometimes lead to increased disappointment, and I believe these findings are accurate, but there is a middle path—a way to maintain expectations and stay optimistic—that requires more courage and vulnerability: Examine and express our expectations.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“The edges taught me that the more I used alcohol, food, work, caretaking, and whatever else I could get my hands on to numb my anxiety and vulnerability, the less I would understand my feelings, thoughts, and behaviors. I finally realized that trying to outrun and outsmart vulnerability and pain is choosing a life defined by suffering and exhaustion.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“...behavior that constantly jumped the line between girls-just-wanna-have-fun and self-destructive self-medicating... The eggshells weren't on the ground; they were duct-taped to the soles of my shoes. I could never step lightly enough or run fast enough to get away from the cracking, so I made everything around me so loud that it drowned out the sound.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“It turns out that curiosity is an irreducible component of courageous leadership.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“we have “the zone of optimal confusionâ€� and “desirable difficulty”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“The contemptuous person is likely to experience feelings of low self-esteem, inadequacy, and shame. In a March 2019 New York Times opinion piece entitled Our Culture of Contempt, Arthur C. Brooks writes: “political scientists have found that our nation is more polarized than it has been at any time since the civil war. One in six Americans has stopped talking to a family member or close friend because of the 2016 election. Millions of people organized their social lives and their news exposure along with ideological lines to avoid people with opposing viewpoints.â€�

What's our problem? A 2014 article in The Proceedings of the National Academy of Sciences on motive attribution asymmetry, the assumption that your ideology is based in love while your opponent’s is based in hate suggests an answer. The researchers found that the average republican and the average democrat today suffer from a level of motive attribution asymmetry that is comparable with that of Palestinians and Israelis. Each side thinks it's driven by a benevolence while the other side is evil and motivated by hatred, and is therefore an enemy with whom one cannot negotiate or compromise.

People often say that our problem in America today is incivility or intolerance. This is incorrect. Motive attribution asymmetry leads to something far worse � contempt, which is a noxious brew of anger and disgust, and not just contempt for other people's ideas but also for other people. In the words of the philosopher Arthur Schopenhauer, contempt is “the unsullied conviction of the worthlessness of another.�

Brooks goes on to say contempt makes political compromise and progress impossible. It also makes us unhappy as people. According to the American Psychological Association, “the feelings of rejection so often experienced after being treated with contempt increases anxiety, depression, and sadness. It also damages the contemptuous person by stimulating two stress hormones -- cortisol and adrenaline -- in ways both public and personal. Contempt causes us deep harm.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“We cultivate love when we allow our most vulnerable and powerful selves to be deeply seen and known, and when we honor the spiritual connection that grows from that offering with trust, respect, kindness, and affection.
Love is not something we give or get; it is something that we nurture and grow, a connection that can be cultivated between two people only when it exists within each one of them—we can love others only as much as we love ourselves.
Shame, blame, disrespect, betrayal, and the withholding of affection damage the roots from which love grows.
Love can survive these injuries only if they’re acknowledged, healed, and rare.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Everywhere we learn that love is important, and yet we are bombarded by its failure.
In the realm of the political,among the religious, in our families, and in our romantic lives, we see little indication that love informs decisions, strengthens our understanding of community, or keeps us together.

This bleak picture in no way alters the nature of our longing.

We still hope that love will prevail.

We still believe in love’s promise.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“The movie in our mind is wonderful, but no one else knows their parts, their lines, or what it means to us. When the picture or movie fails to play out in real life, we feel disappointed. And sometimes that disappointment is severe and brings shame and hurt and anger with it. It’s a setup for us and for the people involved. Disappointment takes a toll on us and our relationships.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“that good friends aren’t afraid of your light. They never blow out your flame and you don’t blow out theirs—even when it’s really bright and it makes you worry about your own flame. When something good happens to you, they celebrate your flame. When something good happens to them, you celebrate their flame.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“In a world where perfectionism, pleasing, and proving are used as armor to protect our egos and our feelings, it takes a lot of courage to show up and be all in when we can’t control the outcome. It also takes discipline and self-awareness to understand what to share and with whom.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Mindfulness vs. over-identification: “Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them. We cannot ignore our pain and feel compassion for it at the same time. At the same time, mindfulness requires that we not be ‘over-identifiedâ€� with thoughts and feelings, so that we are caught up and swept away by negative reactivity.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“When we don’t have the language to talk about what we’re experiencing, our ability to make sense of what’s happening and share it with others is severely limited.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“shame, that’s not the same as shaming someone. I am responsible for holding you accountable in a respectful and productive way. I’m not responsible for your emotional reaction to that accountability. Sadly, I’ve also learned that sometimes, even when the pain takes your breath away, you have to let the people you love experience the consequences of their own behavior. That one really hurts.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“I also learned that when you hold someone accountable for hurtful behaviors and they feel”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Still today, the more I pay attention to my life and the messages from the edges, the more I’m able to choose a way of life that doesn’t demand constant vigilance and preparedness. And when there are things outside my control that do demand high alert—COVID, for example—I know running away from the pain and anxiety is way more”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“It may be just a couple of sentences here, but it was years of terrifying change, hard goodbyes, and boundaries—a truckload of boundaries. When we stop numbing and start feeling and learning again, we have to reevaluate everything, especially how to choose loving ourselves over making other people comfortable. It was the hardest work I’ve ever done and continue to do. I learned that taking the edge off is not rewarding, but putting the edge back on is one of the most worthwhile things we can do.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“It’s awful that the same substances that take the edge off anxiety and pain also dull our sense of observation. We see the pain caused by the misuse of power, so we numb our pain and lose track of our own power. We become terrified of feeling pain, so we engage in behaviors that become a magnet for more pain. We run from anger and grief straight into the arms of fear, perfectionism, and the desperate need for control.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Instead of adapting to goodness, we celebrate goodness.â€� “We become greater participants in our lives as opposed to spectators.â€� The phrase “adapting to goodnessâ€� reminds me of a quote I’ve seen all over social media: “Remember the day you prayed for the things you have now.â€� I normally scroll right past the heavy inspirational quotes, but this one got my attention. I think adapting to goodness without feeling gratitude is a function of scarcity. We either want things for the wrong reasons, then feel disappointed when we acquire them, or we just can’t accumulate enough to feel whole, so we accumulate and adapt, never valuing or appreciating.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Researchers Rachel and Stephen Kaplan found that there are four essential elements of a restorative environment:

a sense of getting away

a feeling of immersion

holding attention without effort

and compatibility with one’s preferences.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

“Self-kindness is both more difficult and more revolutionary than we think.”
― Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience