Beware the Bind

[Note: I’m not sure about my hypnosis terminology in this post. In fact I'm confident I'm using it weirdly. Almost all my experience is as subject, so I mostly just know what hypnotists do and how I respond, not what they call it or how they think about it.]

There's a suggestion technique called the hypnotic bind, which everyone heard a bunch when they were five. It looks something like, “Would you rather put away your toys now, or do you want to put them away after dinner?”

Consider what happens in a child's mind when they hear this.

They've been asked a question, so they're inclined to engage their attention in a search for an answer. But the search space for the answer is limited to the space of thoughts that assume they will clean up their toys at some point tonight.

Furthermore, the process of searching for an answer costs them attention, which limits their awareness of the broader desires they feel at the moment. (They want to keep coloring, and they don't want to put away their toys at all.)

So they say, "After dinner."

When this goes as planned, what they are aware of having just experienced is a weighing of options against their values, and then a decision among the options based on those values. When you experience the weighing of options followed by a decision based on your values, it feels a lot like you want whatever it is you've just chosen.

Used as a hypnotic technique, double binding is often about belief and perception of things besides choice. “Do you think you’ll fall deeply into trance now, or will you drift there more slowly as you listen to my words?” Either way, you’re attentive to whatever sensations are consistent with “going into trance”, which is over half of hypnosis right there.

(Wake up, hypnogeeks, that was just an example. I mean, unless you don’t want to. Would you rather enjoy my post from within trance, or is it just as fun to read from ordinary awareness? Or maybe you’ll love it most while mildly fractionated.)

Hypnotic binds don't have to take the either/or form, though. I often use single binding deliberately when I teach: When I pause for questions, I always ask, "What questions do you have?", and never "Are there any questions?"

Since students usually do have questions but often have trouble identifying them on command, directing their attention to the range of thoughts that assume they have questions saves them some work: It leaves more of their cognitive resources available for choosing among the questions that they have.

"Are there any questions?", by contrast, directs attention to the search space of "yes" and "no" - neither of which is itself a question! I always have trouble with this when someone asks me “any questions?”. “Welp, I see no questions in this search space, so I guess the answer is no.”

Binding is tricky. It's verbal sleight of hand. Sleight of mouth, if you will. And I've encountered it enough in hypnosis that I can sometimes pick out and notice the sensation of having just been hypnotically bound.

Sometimes this causes me to giggle unhelpfully in the middle of an induction. The hypnotist wants to create a floating arm effect, so they say, “As you relax more deeply, how much lighter does your arm begin to feel?”

And I think, “You crafty bastard! That directs my attention to sensations that are consistent with my arm already feeling light, decreasing my attention to sensations of heaviness!”

(Which doesn’t seem to prevent me from taking the suggestions, mostly.)

But it’s not just the verbal pattern I’m noticing when that happens. Among other effects of this suggestion is a feeling that presumably corresponds to my attention having been suddenly restricted to a smaller set of experiences, without an accompanying decision to focus my attention. It feels like something slipping, something incongruous, and there’s pressure in a direction, with a sense of unfamiliarity like the source of the pressure is external.

It’s very subtle, compared to the other things going on in my experience at that point. If I weren’t intensely curious about this sort of thing, I might never have noticed. But it’s there.

I’ve recently begun to notice inadvertent binding outside of the context of hypnosis, and I’m finding awareness of binding to be an important epistemic skill.

Which should not be surprising, in retrospect, because hypnotic binding is a way of deliberately inducing carefully crafted motivated cognition in another person, and I’ve long known “awareness of motivated cognition” to be an important epistemic skill. But “motivated cognition” comes in many forms; this is a special flavor of it, a non-central instance caused by someone else’s phrasing, and it’s usually extremely subtle.

Inadvertent binding has happened to me a few times in the past couple weeks, and it happened today.

I was talking on Facebook about the virtue of recklessness, and about how I approach difficult or dangerous things differently now than I used to, because three years ago, Eliezer observed that I was not failing often enough. So I updated.

Someone asked for concrete examples of things I've chosen to do because I made that update.

In response, I started listing things: Motivation characters, a week of “doing whatever I want”, formatting and publishing Eliezer’s novella, NaNoWriMo, trying to write a book on microrationality, falling in love with someone very dissimilar to me.

But as I listed, I felt a strange thing: Like something slipping, something incongruous, pressure in a direction with a sense of unfamiliarity as though its source is external. It felt like a hypnotist was messing with my perceptions through hypnotic binding.

The truth is that I don’t know which of my choices were caused by the update. It seems likely that I would have done a lot of the same things, or at least similar things, but my approach to trying things would have caused me to succeed more weakly when I did succeed, fail harder when I failed, and suffer more from my failures.

That answer - the truth - was not in the search space to which the question directed my attention.

The space of thoughts I was attending to was “things I’ve done in the past three years”. “I don’t know” is not a thing I’ve done in the past three years. Neither is “it’s more complicated than that”.

So I picked the least bad-sounding elements of the search space. It’s just like how “I don’t want to put my toys away” is neither “toys away now” nor “toys away later”, and “toys away later” is the least bad-sounding option in current awareness. “I just want to keep coloring” doesn’t cross the kid’s mind as a possible response.

Fortunately, in this case, I realized what had happened right after posting the comment, and was able to follow up with a correction. I’m sure I have failed at this many, many times in the past. It basically makes me lie, accidentally, in order to comply with the suggestion that I should have an answer of a certain type, or an answer at all.

I’ve sometimes felt a little worried when asking, “What are your questions?” while teaching a class. I’m worried about what I’m doing to the minds of people who don’t have any questions. Occasionally, I’ll respond to this discomfort by clumsily tacking on, “It’s ok if you don’t have any questions,” which explicitly suggests that they don’t have any questions! Which is the opposite of helpful for the people who struggle to identify the many important questions they do have.

On net, “What are your questions?” is probably best. I might even use the parental double bind, under some circumstances.

But if ever you find yourself listening to me, and I pause for questions, pay attention to what goes on in your head. See if you can feel yourself searching for the least bad element of the set of thoughts that might be questions, while neglecting all the other kinds of thoughts you could be having instead.

Even if it prevents you from identifying your questions, recognizing the sensation may empower you to escape inadvertent hypnotic binding later on.

So there was some stuff here you might not have encountered before - about hypnosis, or suggestion techniques, or phenomenology - and I’m sure I didn’t communicate all of it perfectly.

What are your questions?

The People In My Head Who Make Me Do Things

Me: Ok, so who’s here?

Worker: I was clearly here today. We got so much done! I want a different name but I obviously exist coherently already. Also, “me”?

Me: Well what do you want to call the part of us that does things like call to order a meeting of imaginary characters to begin an experiment in increasing the efficiency of goal pursuit?

Worker: How about you ask the part who would do something like brainstorm names to answer that question? Call them Dream for now and change it later if they want.

Dream: Well, what are your properties?

Me: I like planning things, imposing structure, leading people, organizing closets, making spreadsheets that do statistical analyses of my friendships, composing lesson plans, untying knots, writing performance reviews, building fires without matches or lighters, using Workflowy for everything even when that doesn’t make much sense, proving theorems, self improvement projects, and lojban.

Dream: I think you’ve actually just spoken for two different people. One of them is a facet of Beauty (which is too ubiquitous to be a single personality when we’re trying to cut at the joints of drive to action instead of value), and the other is a facet of Transcendence. The Beauty facet should maybe be known as Order, or possibly The Logician or The Ice Man. The Transcendence facet might be Will, Drive, Power, Executive, Leader, Lion, Ruler, Sovereign -

Sovereign: Yes. That. I am Sovereign. Thank you. And to be clear, I like planning things, imposing structure, leading people, writing performance reviews, building fires without matches or lighters, and self improvement projects. I am less fond of organizing closets, making spreadsheets, untying knots, using Workflowy just for the hell of it, proving theorems, and lojban. But I’m not sure that second set of things ought to get a personality. I think “Order” is something that runs through all of us, like Beauty, but it is not really a drive for action. I don’t think we need to give it entire days to ensure its values are satisfied.

With respect to the goal of ensuring all our drives are optimally exercised to achieve peak performance, I think the best way to structure this meeting is as follows:

1. Identify the part that calls to order this sort of meeting. (Check.)
2. Make a list of some activities we did during the week of “Doing What We Want instead of What We’re Supposed To Do”.
3. Break those activities into clusters
4. Look for motivation patterns.

I’ll re-evaluate at that point. Worker, 2 is a data entry task. Why don’t you take over.

Worker: Certainly.

A: Listen to 99% Invisible podcast, Listen to classical music, Surf stumbleupon for art for my beauty tumblr, Talk to Sam about art, Find new music, Find the best existing rendition of a given song, Hypnosis

B: Lojban, Learn real analysis, Prove theorems, Write things about philosophy of self, Statistics, Learn metaethics, Explicit modeling of friendship, Play piano,

C: Read fiction, Talk to Max, Leave Facebook for a week, Listen to Bossa Nova, Turn off computer by 10PM, Cook things, Go on a walk to get coffee

D: Listen to Writing Excuses podcast, Deliberately practice various cognitive habits, Reflect on various cognitive habits, Propose laundry room protocol for Godric’s, Talk to Russell, Write about inhibition, Compose an OKCupid profile, Learn new acrobatics stuff

E: Maintenance housework, Misc. chores, Inbox zero, Make a document of favorite posts on r/FifthWorldProblems, Friendship models spreadsheet data entry, Student loan tasks, Answer questions on OKCupid profile, Use a schedule

F: Go dancing, Go running, Hike 20 miles to Castro Valley, Practice acrobatics stuff

G: Begin to get to know new housemate, Write about empathy, Read about cryonics life insurance plans for people in their 50s, Counsel Eliezer, Talk to Marie about (stuff), Talk to Liz about (stuff), Read about Harriet Tubman, Hang out with Oliver, Watch a movie with the Godric’s Society, Talk to Brent about (stuff)

Sovereign: Great, thanks. Now I’ll go back and put them in some kind of order. Yes that looks better. Hm, I think I’m losing concentration. We didn’t sleep a lot last night. Let’s take a break. I’ll make sure we get back to this tomorrow morning.

---

Sovereign: Lemme just read back over what happened yesterday. I’m still a little unfocused but I think I’m probably strong enough for this to be worth it. Dream, tell us some stories about these clusters. The stories can be fictional as long as you’re inspired by our observations, so please do have at it and don’t pay any mind to Truth.

Dream: Cluster A corresponds at least in part to an obsession with beauty. It’s an isolated part, mostly cut off from the rest of humanity and the ordinary world. It is timeless, in the sense of feeling no time pressure. When it is in full possession of body and consciousness we are a cottonwood seed suspended far above the world, in contact with nothing but the object of our obsession.

Cluster B is quite similar to cluster A, but is more active. I think they’re two moods of the same thing. Cluster B wants to create, to become, to embody beautiful things. It is willing to engage with the world in order to shape it into correspondence with Forms in the Platonic Realm. It is also obsessed, but unlike cluster A, B’s obsession comes with compulsions. B is a student. It trains its mind on a body of knowledge, holds onto it, and will not let go until it has made itself a perfect reflection of that part of the world. It forgets to eat or sleep, forgets about plans and other people. Cluster B is DEDICATED and loves to strive. It’s only satisfied when it has pushed us as far as we can go, and has replicated, as perfectly as possible, a beautiful part of the world, in the form of thought, to assimilate and make a permanent part of us. I’d call the first two Obsession.

Cluster C likes simplicity, comfort, relaxation. It wants to be untroubled, to feel grounded, to be in direct contact with the outside world and to revel in its ability to connect with that world. It watches ants and feels awe and fascination. It hears a cow and laughs with joy at the sound. It finds a hidden tunnel and wants to explore. When we hear the sound of rain in a forest, it takes full control. It is Kodama. It hates cities. It is frightened of complexity, abstraction, noise, bustle. It used to be terrified of people. It likes My Neighbor Totoro, and collects pinecones and acorns. It is a simple, childlike kind of mind. It's the source of our phenomenological sensitivity, our mindfulness.

Cluster D is Sovereign, Growth, Opportunity. It’s the only one of us with distant time horizons. It sees what we might become, and it moves toward that vision as naturally as water flowing downstream. It is a leader. It has the power to re-structure our whole mind, to inspire all of us to organize, cooperate, align. Without Sovereign we’d be directionless, always at each other’s throats and accomplishing nothing.

Sovereign: Aw, shucks.

Worker: He’s right, though. Even I would hardly ever get anything done. When you’re sleeping we’re helpless.

Dream: She leads other people too. She wants to empower others. She wants to uplift entire species. She wants everyone to become, to grow, to thrive, by their own power.

Cluster E likes clear, concrete, quantifiable progress.

Worker: That’s me! Can we start calling me something else now? Please?

Dream: I’m getting there. Patience. When Cluster E steps in Shit Gets Done. Not just planned, not strategized, not motivated, just fucking DONE. When she’s in complete control we’re an unstoppable machine.

Obsession: Hey, I’m an unstoppable machine too.

Dream: Yes I know, I never said otherwise. Progress actually goes places, though. She has kinetic energy. You’re more like gravity.

Obsession: Hrmph.

Sovereign: The two of you are most spectacular when you work together, of course. Progress + Obsession. One of my favorite resources.

Dream: Progress loves checklists, outlines, executing plans, dry erase markers, physical labor, and anything that involves putting the world in order. (Did I miss anything?)

Progress: I also like climbing mountains and then looking down on the tiny houses and people far below. And I sort of like when we’re praised for our accomplishments.

Sovereign: But probably not as much as I do.

Progress: No, not as much as you. I like when my work is acknowledged, because then it feels more real, but I don’t care much about being admired. I’m not very social.

Sovereign: Let’s move on.

Dream: Cluster F might be Dancer, Body, Athlete. But honestly it feels to me like this cluster is just what happens when the rest of us focus on Body instead of Mind. We want to obsess, strive, grow, conquer, play, be grounded, and make progress.

Sovereign: But what is it we get from the bodily focus that we don’t get from the psychological focus? I mean, running does something to us psychologically that nothing else does.

Dream: Sovereign and Kodama get restless when they don’t get to use Body. Sovereign wants the concrete experience of physical power and exertion, and Kodama wants to touch the world with its hands and feet, to feel itself moving through space, and to give physical form to playfulness. Kodama has an intimate relationship with Body. Body’s important, but not a drive in itself.

Cluster G is social. It’s grown a lot recently, but it’s always been the source of our compassion. It cares about other people as ends in themselves (unlike Sovereign or Obsession, who use people to accomplish other goals). These days it feels pleasure when we experience empathy. It’s responsible for our social bonds, for feeling connected with a community, for wanting other people to get what they want. It’s the part that has always really meant the first Bodhisattva vow: “Sentient beings are numberless. I vow to save them.” When it’s in complete control, we are flooded with love, and it tries to reach out into the world to encompass everyone to protect them and nurture them and give them whatever they need. It would spend all its strength to destroy Azkaban, if the rest of us didn’t intervene. It is Avalokiteśvara. It is also the service submissive, the one who wants to anticipate Master’s needs and fulfill them before he has the chance to feel any lack. It feels pain at the distance between what humanity is and what it could be, and it begs Sovereign to heal the wound in time. It is the only one of us who understands others as people, and it is the source of our capacity to feel loved and cared for by the people around us.

Sovereign: So to recap, that’s Obsession, Kodama, Progress, Avalokiteśvara, and Sovereign. Does anyone else want to jump in and claim to be one of our major drives toward action?

Dream: I mean, I think I probably actually do belong on that list. I’m basically the source of our creativity. Without me you couldn’t make lesson plans, or mnemonics, or write or even appreciate stories. I was in charge for huge chunks of November, even though Obsession and Progress obviously had a share in Nanowrimo as well. We’re happier (and smarter!) when I get regular play time, and since I don’t force myself into awareness like the rest of you, it’s even more important I be explicitly included in negotiations and plans.

Sovereign: That’s a strong argument. Does anyone object to that?

Obsession: Nope, we get along great.

Progress: As long as he and Kodama and obsession don’t get together without any oversight. That’s how we end up spending whole days watching Sherlock or whatever, and nothing gets done even if we agreed to let me plan.

Sovereign: As long as we’re not depressed, nobody does anything without my oversight. I understand your concern, but that kind of thing basically only happens when we haven’t been taking care of Kodama. We’ll bring Dream in on this, and if you start to feel like it’s interfering, Progress, speak up and we’ll renegotiate.

Now then. The next order of business is to decide what exactly want to do with these personalities to start out. This seems like a good place to pause. Let’s take a break and reconvene later.

Progress: I say we reconvene immediately after lunch.

Sovereign: Of course you do. Ok, we’ll take a vote immediately after lunch about when to reconvene, with “now” as the default.

---

Sovereign: Dream, we didn’t hear your description of yourself. I guess we didn’t do much Dreaming in the past week or so, so you weren’t one of the clusters.

Dream: Yeah, I’d like to get more time. But I imagine you’d rather talk about that later.

Sovereign: Yeah, for now let’s hear about who you are.

Dream: I make connections. I strip mine the association network, and I weave together whatever I drag up. Like if I cast out with starfish: five, Sundiver, sentient ant colonies, rotten fish. A team of five intelligent starfish uplift a species of ant, but the corrupt leaders who funded the research then enslave the ants and force them to supply the starfish city with rotten fish to eat. It doesn’t tend to make sense, but that’s Somebody Else’s Problem.

When we taught mnemonics, most of that was me. When we made a story plot every day for a week, that was all me. Every act of improvisation, every insight, every joke or analogy or illustration - in short, our creativity - it all comes down to me.

At night when the rest of you are sleeping, I am fully immersed in the worlds I create. But they crumble in the morning, and the rest of you never even know.

Sovereign: You’re obviously very useful, but for present purposes we’re interested in the part of you that is a drive to action. What is it you want?

Dream: I want to dream. I want to be free. I want to create and explore and -

Progress: He wants to give boring damn speeches, is what he wants to do.

Sovereign: Hush.

Dream: Yes, she’s not entirely wrong; I want to communicate, because I want to turn the world into a dreamland.

Progress: The fuck is a “dreamland”?

Dream: A place where anything can happen and nothing has to make sense. Giant ground sloths wear tophats and monocles when they go to the opera. We’re married to Spock, who is suddenly an octopus and nobody finds that odd. The most fashionable sport this year is quake surfing, which involves manipulating the seismic activity of ocean planets to create controlled tsunamis. I can go on if -

Progress: Please no.

Sovereign: Clearly the two of you need to have a private chat later. I think some double cruxing is in order.

Progress: It’s no wonder your worlds crumble every morning, Dream. We don’t have room for all that shit. There’s too much other shit to get done, real shit, shit that matters. If we just spend our time making up -

Avalokitesvara: Excuse me. Dream’s instrumental value is clear to me, and more importantly his imaginative nature is a lot of what I love about humanity. I want to exalt that in us just as I want to exalt it in others.

Obsession: I concur. Dream makes some beautiful stuff when given the chance. Plus, without Dream there would be no novelty in our obsessions. I’d be trapped.

Dream: You ARE trapped!!! All of you are! We could be so much more if you’d just get out of my way! Sovereign can see it, can’t you?

Sovereign: Clearly yes, or I wouldn’t have us studying inhibition.

Dream: I could set you all free! da’i mi’ai ba zenba!!!

Sovereign: I appreciate your enthusiasm - really, I do, I suspect you have a kind of passion that not even Obsession can match, if I can figure out how to tap into it - but it takes more than a resolution to start a revolution.

Dream: Heh. Nice.

Sovereign: So, for the moment, please try to calm down and cooperate. We are going to give you our full attention to help you solve this problem - we’ll even temporarily suspend Progress if it comes to that - but we need an adequate framework in which that kind of thing can happen. Which means we probably need to test an inadequate framework, which means we need to take a first step. The sooner we move, the sooner we can address your problem.

Avalokitesvara: We’ll take care of you, Dream. You know how Sovereign gets when she’s made up her mind. Remember what she did for Kodama when we were afraid of people? And I’ll fight for you, too. We have friends who can help. You are loved.

Progress: Whatever… I don’t like the points system in the original version of this. It strikes the wrong balance, requiring too much of my energy without a commensurate payoff.

Sovereign: I agree. We should try this without points, and possibly even without measurement at first. Yesterday, simply deciding to be Progress and letting her make a plan for herself was quite sufficient to solve the problem at hand, even though we hadn’t slept enough. I’m going for effective here, not meticulous. But we do need data, so this is going to take phenomenological sensitivity. I think it’ll mostly be the usual protocol for new tortoise skills. Kodama, are you feeling up to this?

Kodama: I think so, but I want to hear more of the specifics to be sure.

Sovereign: Right, let me look at our calendar. Hm, it looks like it might be a bit of a rough week. I wasn’t anticipating these sleeping problems, sorry about that. All right, well tomorrow’s free, so I think we can do some super fast prototyping and try being several people consecutively in a single day. Maybe even cycle through a couple times. Kodama starts. Then Progress, then Obsession, Ava, Dream, and finally me.

Ava: I think we should give Kodama the rest of the day after that, instead of repeating. She seems strained, and we need her strong for a new project like this.

Obsession: You just wanna help because she looks all cute and sad.

Ava: No, actually, I always want to help. Besides, her looking sad is evidence that she’s strained.

Sovereign: Well why don’t we ask her.

Kodama: Thanks Ava. Yeah, I could use some time. Maybe take a hot bath and then read a story with Dream or something.

Sovereign: That should be fine. Progress, would you like to clean the tub, and maybe the rest of the bathroom while you’re at it, during your hour tomorrow?

Progress: If nothing more pressing comes up, I’d love to!

Dream: This is neither here nor there, -

Progress: Of course it isn’t.

Dream: - but I observe that we’ve all settled on genders. Obsession and I are men, and Sovereign, Progress, and Kodama are all women. Avalokitesvara has no gender. Which I suppose is traditional.

Sovereign: Let’s make sure we each have at least one thing in mind to do. We don’t have to stick to it, but it’s nice to have a default.

Kodama: I’ll go for a walk in the sunshine, and stop for all the flowers.

Progress: I’ll clean the bathroom.

Obsession: I’ll start translating la alis. cizra ja cinri zukte vi le selmacygu’e (By the way, thanks for getting that printed, Progress.)

Progress: (My pleasure.)

Ava: If I’m up to in-person stuff, I’ll see if Marie wants to chat. Otherwise I’ll respond to Ruby’s email, or see if Master needs laundry done.

Dream: If I can focus, WriterKata. It’s been too long. Otherwise, I want to color.

Sovereign: And I’ll confer with Kodama to reflect on the experiment, then hand things over to her. I’ve done a lot here already so I might not need to take my full hour.

I think it’s settled then. Progress can write the schedule on the fridge when we’re done here. Thanks everybody. Let’s get some sleep.

Social Meditation

Note: This post was commissioned. It is possible, and not even all that difficult, to commission Agenty Duck blog posts!

I want to tell you about “social meditation”, because it’s super cool and people keep asking me about it. Unfortunately, that requires a fair bit of conceptual vocabulary that’s scattered across several of my blog posts, some of which I haven’t written yet.

Let’s see if I can convey all of it right here in fewer than 2,000 words.

Reflective Attention

To do social meditation well, you’re going to need at least three-ish skills: Reflective attention, feeling clearly, and social reflection.

Before I started writing this paragraph, my attention was moving back and forth between “what I want to write” and “the vine that’s growing on the bush outside”.

I imagine my attention as a spotlight. As soon as I began the previous paragraph, the spotlight turned to shine on “what my attention is doing” and “my short-term memories of what it was doing moments ago”, so that I could report to you on what my attention was doing.

If you ask yourself, “What am I experiencing right now?” the movement your mind (probably) makes as it begins to answer that question is what I call “reflection”.

“Reflective attention” is being aware of what you’re experiencing as you experience it.

Here are a few things I’m aware of being aware of right now:

• the condensation on my iced coffee and my imagining that it would be cold if I touched it
• the low buzzing of a cello
• the sensations of reflection and seeking as I look for easily articulable experiences I’m having

You can also be reflectively aware of limited categories of experience. If I try to notice all the red things in the room, I’m “seeking redness”, and I’m reflectively aware of the “redness” category in particular.

I can be reflectively aware of a more abstract category like “experiences involving emotions” as well. Right now I find (among other things)

• slight annoyance and distraction related to the sounds in my environment
• irritation at sensations of hunger
• realization that I forgot to eat breakfast, immediately followed by amusement and relief at the feeling of certainty that my discomfort will evaporate if I eat something.

eats something

That’s better.

Feeling Clearly

“Feeling clearly” means reflective attention to whatever happens in your mind when you think a specific thought. I think of it as an epistemically judicious form of introspection, and use it when I want explicit knowledge of how I feel about something.

Here’s some of what happens when I try feeling clearly about “finding new friends” (which is just what I happen to be thinking about):

• A warm swelling of the sort of fear-and-wanting emotion I might get if I were about to go skydiving
• Slight anxiety directed at the possibility of initiating a lot of friendships I don’t really want in order to find ones I do (accompanied by imagery of various people), dissonance and an urge to re-interpret the anxious sensation as “concern” [to better fit my self narrative], worry that I’m losing reader trust, recognition that I’m moving away from the object of meditation
• Happiness cast on recent memories of getting to know new friends
• Curiosity passively open to what friends are, what makes good friendships, how my preferences about social relationships differ from the preferences of others, then an urge to return to my ongoing project of modeling friendship in detail
• Amusement cast on images of Twilight Sparkle and the thought that correctly designed My Little Pony fanfiction might substantially improve socialization in the rationalist community

I end a line (or a line of thought) either when that thought feels done, or when I begin to feel that the experiences I’m aware of are more a result of unrelated thoughts than of my object of meditation. For example, I ended the second bullet point when I felt myself beginning to respond to beliefs about the perceptions of my readers, which has little to do with friendship.

When I begin a new bullet point or line, I re-focus my attention on the original thought (here “finding new friends”). It feels as though I’m plucking a pebble from a fountain and tossing it back in again. Then I observe whatever ripples result that time around.

Drop the pebble in over and over, and watch the ripples till they die out. That’s feeling clearly.

Feeling clearly does not require that you write things down, but I usually find it’s more productive this way, at least for me.

(The product of writing down your phenomenology is a phenomenolog. The process of composing a phenomenolog is phenomenologging. A person who phenomenologs is a phenomenologgist. This is neither here nor there, but I got to use “phenomenologgist” in a sentence, and that’s what matters.)

Social Reflection

In the same way that I can seek experiences of red things, I can seek experiences of people. This practice was one of my first steps in learning empathy; seeking curiosity about people was especially important to getting the hang of it.

Here’s a phenomenolog of my perceptions of the people in this coffee shop.

• [A visual and auditory scan of the space]
• [People’s clothing and appearances]
• An urge to focus my attention on an individual person
• The guy in the red and blue striped shirt
• Imagining him on a surfboard, wondering if he surfs, probably not
• His earbuds, curiosity about what he’s listening to
• His laptop and the clicking of his keyboard, curiosity about what he’s working on, it’s a Mac, I wonder if he’s part of The Apple Tribe, memories of Scott’s recent post about tribes, re-focusing on the guy
• Curiosity: What is he working on? Does he enjoy his work?
• Curiosity, speculation: Are his clothing choices more performative or more indicative of what makes him physically comfortable in this weather? If they’re performative, who does he want to tell me he is? Automatic associations: carefree, laid back, playful, happy, sunshine frizbees, beaches, studying in the sun, cold beer, unhurried, meandering, spontaneous
• Hope that he feels those things. Positive valence feelings about those things, positive valence about him feeling them.
• Craving to know (this is mostly a forward kinesthetic sensation): What is he actually experiencing right now? (Recognition: Ah, here is empathy.) I imagine being in his body, making the face he’s making, adopting his posture and other body language. In response, I simulate feeling stressed and tired, sleep deprived, worried, sad. Sadness in response to that. Seems a likely hypothesis.
• He’s getting up to go, desire for him to go home and rest and feel better, want his effort to pay off for whatever he’s working on.

And then of course I could move on to other people. Or I could look for my perceptions of the social atmosphere of the room in general. Or I could pay attention to a specific interaction between people.

So social reflection is just reflective attention to people in particular, but the fact that it involves modeling other minds makes it feel like a distinct thing to me.

Social Meditation

Maintaining reflective attention to my experience of another person is invariably fascinating to me, even when it’s a stranger. When it’s someone I know and am interacting with, it’s not only fascinating but also useful and rewarding.

When I take this as far as it goes, things get super interesting.

Which brings us to social meditation.

If you have multiple people who are skilled in reflection, you can maintain reflective attention to your experience of another person while they maintain reflective attention to their experience of you. Do this with a small group of people who trust each other, while sharing your experiences verbally, and you get what I’ve been calling “social meditation”.

What does social meditation feel like?

One person responded, “In general I found myself in a state of heightened awareness of my own thoughts, as well as having quite intense models of the people around me.”

They also said they were surprised by how often, after stating their perception of someone’s internal state, the person corrected them. They kept discovering they were wrong about what other people were thinking and feeling. This is my favorite result.

Another person said, “I don't get to exercise those interpersonal/introspective muscles for that long with that intensity very often, and it feels awesome.” I’ve felt similarly.

But what results?

In my experience, people seem to learn a great deal about what it’s like to be each other during social meditation.

When I did this with a few people who’d been on the periphery of my social group for a long time, they “became people” to me. Faced with loads of strong concrete evidence about their moment-to-moment experiences, my brain began alieving that they had phenomenology, with specific properties.

I also became aware of some of my persistent attitudes/thought patterns about the people in the group. It led me to question and modify those patterns. I gained curiosity about the other people, which in some cases stuck around after meditation was over, leading to more and better interaction in the future.

And people learn how other people feel about them. This is where a huge share of the potential value comes from, but also the danger. It is much of why I think you should consider doing this with people who all trust each other, at least at first, and preferably with especially resilient and compassionate people who trust each other.

And what will go wrong?

The easiest way to fail at social meditation is to fail at feeling clearly. You need to be able to notice when your thoughts are drifting away from the object of meditation, and you need to be able to pick up that pebble and toss it back in: “What is my experience of the people around me?”

Otherwise you just have an ordinary conversation. It might be a good conversation, but it isn’t social meditation.

Some concrete pointers:

• Practice noticing your attention drifting away from your perceptions of specific things by trying feeling clearly on your own first.
• Install a cognitive trigger-action plan at the beginning of the session that goes, “If I notice my attention drifting away from my perceptions of other people, then I will seek out those perceptions.”
• Open with a few minutes of simple reflective attention. Just be aware of what your attention is doing, regardless of what that might be, without trying to focus it on anything.
• Then, do a few minutes of silent social reflection before people start communicating.
• It's good to redirect the group’s attention if the conversation indicates it’s straying: "I notice we're exploring thread X a lot. I think it'd be more valuable if we did Y. How do the rest of you feel about that?"
• If someone asks you a question, it's ok if the answer is "I don't know" or "pass" or "squid!". (”Squid” is really useful, it turns out.) Make sure everyone knows this.
• Silence is ok. Discomfort is ok. This isn’t a normal conversation with normal implicit social rules. Do whatever you need to to convince yourself and everyone else of that. Light a candle that means “we’re doing social meditation now” if it helps.

All right, I hope that’s enough to get you started.

As always: If you try this, I’d love to hear how it goes.

Favorite Emotions

Sometimes it feels nice to make people happy.

But sometimes I want to know exactly what kind of happy I've made them, what kinds of happy they like best, and what kinds of emotions they prefer in general. I want to understand them well enough to make them feel the things they care about most, not just happiness.

In fact, there’s probably nobody I don’t want to know that about.

So I asked Facebook, “What is your favorite emotion, and what's an example of something that has made you feel that way?”

These are several of the responses, re-ordered and slightly edited. You can see the originals here.

---

Safety/simple thriving: Everything is mundane in the most sublime way. Like, I have a good day in my job AND relationship AND family AND friendships AND intellectually and I feel like everything is figured out.

Contentment: Meditating by a fire after a good meal, knowing I won't be disturbed and nothing is going to change until I tell it to.

Curiosity: When I don't even want to leave the hospital because I want to know whether my patient's next set of bloodwork will be better.

Being "in" on one of the universe's secrets: If I was a kid playing in the backyard, it would resemble the excitement of climbing down the trap door to the wine cellar for the first time.

The perspective shift from the planet being stationary and the sky rotating to space being stationary and the planet rotating with me on it.

Insight: When you finally really understand something important, on a gut level.

Vitality: Running at night in the country during a thunderstorm. My lungs are full of fire, and the wind is in my hair, and the world trembles with the pounding of my feet, of my heart, of my breath.

Radiating with unlimited power: Excellent performance with a huge audience, flawlessly accomplishing something I never knew I could do, feeling like an Alicorn-style vampire - "if I think to do it, it's done".

Glory: The thing I feel on the Bay Bridge.

Sudden, heart wrenching compassion: When your small self-centered perspective is ripped away without warning and you're drowning in love and sorrow for someone else, or the whole world, or the whole future. When I became friends with someone by helping her adjust after she escaped severe abuse and oppression, and then I found out she had a sister who was still trapped, and I was irresistibly compelled to think of reckless schemes to move the world and save her as quickly as possible. The twist in Ender's Game.

Admiration: When I see someone do something profoundly altruistic, I find it overwhelming, even in some stupid movie, I don't cry when people die, animals die, suffer, whatever - but an act of self-sacrifice overwhelms me. It doesn't have to be big, heroic acts, either. The more personal acts seem to move me the most. When Arland Williams died I couldn't stop sobbing for about twenty minutes. It's not sadness, either - Just profound admiration and something like joy that such people exist.

Anticipatory love: When I have a crush on someone and I know they reciprocate it but we're not dating yet but I'm still trying to figure out what D&D class they are and how they would fit into my life.

Unexpected pride: Like when I have a habit that I do without thinking about it, like picking up trash on the sidewalk, and someone walking by thanks me for doing so.

You ain’t seen nothin’ yet: The feeling when I’ve just started to learn something new in a domain where I have a lot of talent, and someone sees my skill level after a single session of practice and is stunned, but I’ve only just begun. The time when I befriended a contact juggler and he agreed to teach me, and by the end of the first lesson he was treating me like his pet science project and wondering just how many orders of magnitude past his previous expectations he could push me.

Excitement: New running shoes that are a new color.

Arousal: When I'm sexy and I know it.

Merriment and affection: Like when I'm laughing with a friend and our eyes meet, and I can see the joy of our bond reflected back at me.

When you laugh so hard it literally hurts, then you can't help laughing when you think of the joke or occurrence several days later.

The inner relaxation that I get from ASMR, like I've turned to jelly with a thin crust of person on top.

Beautiful design: The feeling of encountering it is complex but consistent. There's a thing that's like suddenly falling, as though a trap door opened below me. Pleasure. Rightness, like two and two adding up to four. Submission, as though I'm in the presence of a great power. Gratitude. The spines of these books.

That feeling when Harry shows Draco his patronus in chapter 47 of HPMOR.

Deep, beautiful, complex sadness: It's like a mix of awe and sadness and understanding. When I see the world for what it is (broken).

Mourning and recovery: I like the feeling I get after examining and crying about some hurt or loss in a certain way. To where I know that next time, the fear won't be there. Or likewise, to where I know that next time I won't let something pass me by. It is like I reach inside myself with my hand, and draw my heart out from a deep pool, and put it back into its place and it starts beating again.

Determination: When it feels impossible to save all 2x10^58th people who will exist if I give them every star in my future light cone, but damned if I'll let that stop me.

Mastery against mounting challenge/risk: That feeling of "kicking it up a notch" over and over again. I get it most clearly from rhythm games like DDR, when a single mis-step will cost me my 100+ combo, and the music is building towards its peak.

Original seeing: That open and calm feeling when I am out in nature and experiencing the whole of what I can see and hear and smell. Like paying attention to how things actually look and my whole field of vision and how the trees twist and rotate and move past each other in space as I move around, like you do when you draw or paint.

The excitement of a very promising option opening up: The moment where you have come up with and are thinking about a new idea that looks extremely promising but hasn't been fully verified yet. That intuitive sense of "this is the one" and excitedly running over all the ways it elegantly solves your problem in your mind.

Stress under pressure with high stakes and hard deadlines => Determination to win => Methodical relentlessness, tenacity, focus => Knocking it the fuck out of the park: Experienced this earlier today fixing a persistent and crippling issue in production code while our contract is up for rebid. Still coming down from the high.

Triumph: When I had a high finish in a large Magic tournament. I felt on top of the world for a few days afterward.

Satisfaction: like when you're playing a strategy board game for hours, and all that intense planning comes to successful fruition.

Transcendent glory: The feeling of awe and beauty I get when seeing my world change and unfold in a new and epic way such that nothing will be the same. If I was tasked with recreating the emotion, I would listen to the soundtrack to The Fountain while walking across the Brooklyn Bridge towards Manhattan at night.

Looking Back On Azkaban

I wrote this for a friend who's dealing with depression. Another friend suggested it might be a useful message for other people who have felt the dementor's kiss, so I've cross-posted it here.

I remember a time when I was deeply depressed, and had been for a long time.

I remember reading about what other people felt, and thinking about what I'd felt before, and how it seemed so distant and alien, so far from what I was capable of experiencing at the time that I could barely grasp more than the basic valence of the words. "Happy" is good, I abstractly understood that, but I couldn't remember what it meant.

I remember feeling like I was lying on my back with my limbs full of lead on the bottom of a black well thousands of light years deep, looking up at the impossibly distant pin pricks of light called "caring" and "feeling" and "knowing what beauty is". I knew in my bones that I'd never climb out to reach them.

That was impossible. Ridiculous. Unthinkable.

Fortunately, I also knew in my brain that my bones might be wrong, about everything, even if I couldn't feel that possibility any more than I could feel anything else.

It took a long time for things to change, but they did. And it feels strange to look back at that now, from this vantage point out among the stars, where I'm creating brand new blazing suns I'd never even known could exist.

And god, I am so sorry if that is where you are right now. I know that you have the support of competent people who love you, and that you're making the right decisions and moving forward despite your limbs being full of lead, so I can see that you will not be trapped there forever.

I understand that things look different from your perspective.

I hope that soon, looking back at this will feel as strange to you as it does to me.

On Finishing Projects

[Note: If this sounds like it would undermine your productivity, you’re probably right, and you should consider emulating Nate rather than me.]

***

I have very recently become more comfortable with not finishing projects.

I am happy about this.

1.

Last week, I felt embarrassed about not finishing a project. I’d set an intention, on January 1st, to "write at least one sentence of fiction every day this year", then announced that on Facebook. I created a document called “sentence a day”, and set out to make an entry for every single day of the year.

On the 19th, I started missing entries.

It took me a couple days to fully acknowledge the reason this was happening: I’d chosen the wrong method of “writing a sentence a day”.

I’d meant for this to be an MEA, and although "compose a sentence of fiction" is an MEA, "write that sentence down in a specific document" is, apparently, not. I was struggling to do it, and feeling conflict with the motivation for my intention. I’d hoped to keep fiction writing on my mind in a way that conserves effort.

The obvious solution was to compose a sentence every day, but not worry about where I wrote it down, or maybe even whether I wrote it down.

It was hard to let go of the original version of the project, though.

I imagined "Sentence A Day" staring back at me from my desktop with its pitiful 19 sentences, and I felt ashamed. I had enough comfort with not finishing projects to abandon the document, but not enough to do so without my brain putting up a fight.

2.

I first recognized I was doing something wrong in late December, when I noticed I was feeling embarrassed at the prospect of posting an end-of-year wrap-up about the Tortoise Skills Project.

I didn’t want to write the post, because the project didn't progress as I'd originally envisioned, and posting would draw attention to that.

I'd planned to end up with at least 12 skills trained. In reality, if we don't count minor skills I didn't write about, skills gained as side effects, or meta-level thought patterns established, I only trained five tortoise skills in 2015.

The particular flavor of embarrassment was familiar. Specifically, it reminded me of how I used to feel while in the middle of a book I didn't like. “I set out to read this book, so if I stop without completing it, it means I’m not strong enough to complete this book.”

Fortunately, Malcolm broke me of that particular habit when he wrote a post about why he focuses on starting books instead of on finishing them. "You won’t finish everything you start," he said, "but you’ll finish nothing you don’t."

I’ve since maintained a policy of breaking up with books as quickly as possible, and I’ve completed a lot more books as a result. I occasionally discard a book that would have gotten better, I’m sure, but the total number of books I read and enjoy has gone way up. Plus, I’ve learned things from a bunch of introductions that I never would have seen if I’d insisted on slogging through every chapter of the previous book before getting to the next one.

My feeling about the Tortoise Skills project was exactly that kind of embarrassment, even though I reflectively endorse my reasons for changing course. “I set out to train twelve skills, so if I haven’t trained twelve skills by the time I stop, it means I’m not strong enough to complete the project.”

Not something I felt like focusing my attention on for the whole time it would take to compose a post. Not something I felt like pointing out to everyone else, either.

3.

But that feeling of embarrassment was clearly a mistake. Or, rather, it resulted from a mistaken pattern of thought.

The Tortoise Skills Project has created immense value for me, for Eliezer, and for many of the people who have written to tell me how it’s helped them. This very post, in fact, began when multiple thought patterns that established themselves during tortoise training came together to highlight a mistake I was making, and began fixing it without my conscious attention.

Training those five skills is one of the most important things I’ve ever done. I much prefer the worlds where I learned all there was to learn from attacking five bottlenecks by the tortoise method, to the worlds where I never started the project because I wasn't sure I could finish it, or the worlds where I deleted all trace of the project the moment I "fell behind" in the hopes of pretending the whole thing never happened.

(Come to think of it, the Tortoise Skills Project arose from a book I choose not to complete, and I have definitely wasted some motion on feeling embarrassed for not completing it.)

And although I slowed down and changed course for reasons I endorse, the above would still be true even if I looked back on why the project petered out, and saw that my reasons were awful.

There are projects I've abandoned for dumb reasons. It’s easy to feel bad about that.

It hardly ever occurs to me, though, to feel bad about projects I never started. Or about resources I’ve wasted while continuing down a predictably suboptimal course, just so I can maintain that “I finish what I start”.

My emotions aside, the mistakes I’ve made out of a need for completion are objectively much worse than any mistaken failure to complete a project. If I’m afraid to start any project I might not complete, I complete fewer projects. Worse, I sacrifice all the experience I might have gained along the way.

4.

I guess it takes a lot of trust in the consistency of my rationality to let go of the need to finish projects.

The "need to finish things" is a way of strong-arming my future selves into doing what I think they should do. It's a sort of black mail: "Unless you finish my project for me, I will reveal you as weak."

It feels good to be finally approaching a point where I can turn to my future selves and say, "Here are the goals and values motivating me to begin this project. Right now, it's the best way forward I can see. Please protect what I care about when deciding your own way forward, by only doing things we’d all reflectively endorse. I won't hold it against you if you see better than me, and choose another way as a result. Not even if I've just announced my intention publicly."

It’s taken a lot of growth to get to this point, though. “The value of finishing projects" is clearly an instrument of cognitive first aid.

I think most people probably have a harder time with motivation or endurance than I do. I used to complete most of my term papers one or two months early, for example. So perhaps for most people, when they pick up a strong emotional commitment device, they start actually getting shit done for the first time ever.

But once you are stable in your ability to finish things, I wonder if non-attachment to completion is, in general, the next step down the same path.

Night Lights

Here’s a weird experience that happens to me every single day.

I used to be not so good at going to sleep. I’ve slowly made many small changes that have added up to going sleep fairly easily at around the same time every night: melatonin, bedtime rituals, red lighting on my devices and in my home, not drinking anything right before bed, no caffeine, and not using a lighted screen in bed.

The most recent addition, which has been working surprisingly well, is changing the order in which I turn off the lights in my bedroom.

I have two red lights in my room: an overhead light controlled by a switch near the door, and a bedside light controlled by a button near my bed.

My final bedtime ritual used to be this:

1. Turn on the bedside lamp,
2. turn off the overhead light,
3. grab a book,
4. lie down in bed,
5. and read till I feel like sleeping.

It worked pretty well, but would sometimes fail when the book was engrossing or I was feeling rebellious about having to go to sleep.

Then, I changed the order to this:

1. Grab a book,
2. turn off the overhead light,
3. lie down in bed,
4. turn on the bedside lamp,
5. and read till I feel like sleeping.

The re-ordering results in about five seconds where my room is completely dark. It stays that way until I push the button to turn on the bedside lamp, which I do while lying down in bed.

The thing is, I never actually turn on the bedside lamp.

I think I’ve done it, like, once, just to prove to myself that I could.

But it always happens that as soon as I’m lying down in bed with all the lights off, I no longer want to turn on the bedside lamp and read. It’s all dark and warm and comfortable. I just want to close my eyes and drift off. So I always sleep with my book beside me, but I never actually read it in bed.

What makes this a weird experience is the part right before I flip the switch by the door to turn off the overhead lamp.

Every single time, before I flip the switch, I want to read in bed. And every single time, after I flip the switch, I no longer want to read in bed.

It took a couple weeks for the strangeness to sink in, but eventually it became downright disturbing.

After maybe a month of this, it came to pass that while reaching for the light switch, I would consistently find myself thinking as vividly as possible about pleasant memories of reading in bed at night, my favorite things about the book I’m reading, and about how I really do have plenty of time before I actually need to be asleep.

Last night, I noticed that I was imagining all of those things as usual, but I was simultaneously feeling sort of hopeless. I think it’s probably for the best, overall, that I not read in bed at night, and as I reached for the switch, I was aware of that as well. Otherwise I wouldn’t have done it.

Yet, as I played through those pleasant memories, I did so with desperation, as though clutching at my last moments of desire before they were inevitably snatched away by the future.

Every night when I go to bed, I literally flip a switch to modify my preferences.