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

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

by Rick Hanson (Goodreads Author)

3.97 of 5 stars 3.97 · rating details · 213 ratings · 39 reviews

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,...more

Paperback, 232 pages

Published October 1st 2011 by New Harbinger Publications (first published April 1st 2007)

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Jan 14, 2012 April Dawn rated it 4 of 5 stars

Dr. Rick Hanson first established himself as a pioneer in contemplative sciences with his previous book,Buddha’s Brain. As he states on his website, “Jesus, Moses, the Buddha, and other great teachers were all born with a brain built essentially like anyone else’s. Then they used their minds to change their brains in ways that changed history.” Seeking to explore, educate, & inspire ordinary humans that they too, can achieve greatness, Buddha’s Brain was born. Buddha’s Brain became wildly su...more Dr. Rick Hanson first established himself as a pioneer in contemplative sciences with his previous book,Buddha’s Brain. As he states on his website, “Jesus, Moses, the Buddha, and other great teachers were all born with a brain built essentially like anyone else’s. Then they used their minds to change their brains in ways that changed history.” Seeking to explore, educate, & inspire ordinary humans that they too, can achieve greatness, Buddha’s Brain was born. Buddha’s Brain became wildly successful in the Western world, employing endorsements amongst psychologists, meditation teachers, scientists & scholars alike; it is now enjoying success worldwide, as it is now published in 20 different languages. As a follow up, Dr. Hanson has now published Just One Thing: Developing a Buddha Brain One Simple Practice at a Time.

Just One Thing is a crowning jewel amongst contemplative science works. Building off of the great teachers- Jesus, Moses, the Buddha- the book offers tiny tidbits of knowledge that can lead to big changes in the brain; changes Dr. Hanson calls a “buddha’s brain”. Despite what many associate with the label (religion), a “buddha’s brain” is for anyone who wants be truly happy and effective, including those who appreciate the more secular applications of science. In fact, the book steers clear of discussing religion, and instead discusses methods for seeing reality. Dr. Hanson begins by educating the reader on our brain’s “negativity bias”; that in fact our brains are wired to place more importance on negative news than positive news. For folks who automatically took this to be bad news, fear not. We can change the brain’s bad news bias, by simply choosing to see the good on a regular basis. Dr. H explains how whether we realize it or not, our minds are always changing, for better or for worse. Once we have an awareness of this, we can dedicate time to ensuring that any changes that occur are for the better, by making conscious decisions. The book offers over 50 simple, easy to understand (and employ!) brain training practices that allow you to become a more fully conscious individual. Each practice stems from ancestral wisdom and is supported by a plethora of research into positive psychology and modern neuroscience. By taking a few moments a day to implement these simple tools into your daily life, you can reduce stress, increase your emotional resilience, have healthier relationships, and find your center in wellness & unconditional happiness.

Disclaimer: I received a digital edition of this book for free from the publisher. This in no way affected my review; this review is my own opinion.
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Dec 06, 2011 Anuj rated it 5 of 5 stars

Shelves: mindfulness

Let me add at the onset that I am biased towards Rick Hanson. I had subscribed to his newsletter and was moved by one of his blogs; so I mailed him and he responded back, which I thought was great of him.

I borrowed this book from a friend who was visiting my city and finished it in a couple of days. The book is an extension of his blog - JOT - Just One Thing. Rather collection of his JOTs - fifty-two of them in this book, so it's a treasure.

A wealth of practices to undertake, to follow, so that...more

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Dec 01, 2011 K rated it 4 of 5 stars

Shelves: inspirational-spirituality

I was very excited to be given the opportunity to read Just One Thing before it’s publication date, given that it sounded like exactly the type of book that motivates, inspires and uplifts me. As the year draws to a close, I feel that have been needing all three!

Separated into more than fifty small, easily digestible entries, this book links Science with Buddhism to present some fantastically useful types on mindfulness, morality and overcoming challenges in life. While a few entries (understand...more I was very excited to be given the opportunity to read Just One Thing before it’s publication date, given that it sounded like exactly the type of book that motivates, inspires and uplifts me. As the year draws to a close, I feel that have been needing all three!

Separated into more than fifty small, easily digestible entries, this book links Science with Buddhism to present some fantastically useful types on mindfulness, morality and overcoming challenges in life. While a few entries (understandably) did not speak to me, most of them had me nodding my head in agreement and really thinking about how I could integrate the suggestions into my own life. In particular, I love the entries on relaxation, as I really do think this is the modern ailment of our tired, overly stimulated and stressed society. After reading them a first time, entries like ‘Relax’ and ‘Have Compassion for Yourself’ had me revisiting to remind myself of the important message. I loved how Hanson gave his readers permission to take a moment, without being overly saccharine or encouraging his audience to be victims of their own circumstances.

I also felt that Hanson worked to build a relationship with his audience, and his light, engaged tone really worked for me. I do find that some self-help books can be patronising, but Hanson strikes a fine balance between expert and engaged onlooker. I also think the inclusion of personal anecdotes work to humanise the author, emphasising that mindfulness is a journey (and sometimes a struggle) for even the most enlightened. The idea of integrating one suggestion per week makes this process of change manageable and approachable. I must admit, however, I would have liked a little more of a Buddhist focus in this text. Yet this was just a personal quibble, and I see how it could be seen as much more approachable and engaging without dense Buddhist passages.

Certainly, I feel this book has moved me one step closer to gaining that peaceful ‘Buddha Brain’ I have been attempting to cultivate. I enjoyed it so much that I went out to purchase Hanson’s earlier work, ‘Buddha’s Brain’. I also look forward to purchasing this wonderful book for future reference.
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Aug 26, 2011 Bonnie rated it 4 of 5 stars

Shelves: non-fiction, arcs-read, buddha-buddha, edelweiss-netgalley

Expected Publication Date: 10/1/2011

‘Just One Thing’ was kindly provided to me by Netgalley for Smith Publicity.

This was a well written positive little how-to guide on how to be mindful of your happiness on a daily basis. This is a novel for everyone. It’s an easily understandable guide that doesn’t go into the ‘science’ of anything or even religion. This is definitely a great read for anyone interested in trying to make their days just a bit better.

The first time I read this novel I read it fro...more

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Sep 26, 2011 Zen Nana rated it 4 of 5 stars

A couple of interesting thoughts crossed my mind as I began reading this book. The old saying about the teacher appearing when the student is ready was the first one. The second was about how it sometimes seems as if everyone suddenly has the same idea all at once. Maybe it's a "tipping point" thing, or an idea reaching "critical mass" and spreading suddenly throughout a population, just because it's time. As Victor Hugo wrote, "No army can stop an idea whose time has come."

So it was interesting...more A couple of interesting thoughts crossed my mind as I began reading this book. The old saying about the teacher appearing when the student is ready was the first one. The second was about how it sometimes seems as if everyone suddenly has the same idea all at once. Maybe it's a "tipping point" thing, or an idea reaching "critical mass" and spreading suddenly throughout a population, just because it's time. As Victor Hugo wrote, "No army can stop an idea whose time has come."

So it was interesting to me how several books I've been reading lately share some similar components; they teach mindfulness in an easy-to-swallow-for-latte-sipping-multitaskers format. It only takes a minute, they tell us; no long meditation sessions or esoteric tomes to wade through. No ashram retreats or minimalist camps; no deep philosophies or dogma to buy into; no east versus west worldview conflicts or religions. Tiny chunks of practice, just sixty seconds at a time, one idea a week for no more than one year. Just keeping it simple and keeping at it, one tiny minute at a time, is the key. This is indeed today's mindfulness.

Just One Thing is the latest addition to the pile of these books on my desk, or rather my Kindle. I liked it a lot and it added a new layer to my decades-long quest for "buddha brain." Recent brain research has opened up new ways to look at practices such as meditation and ideas like mindfulness. The mind and the brain are no longer strangers or rivals for dominance. Hanson's message: change one and you change the other. Nuggets of information are scattered throughout the book, such as the idea that the brain has a "negativity bias" which makes it automatically gravitate to negative thoughts rather than positive ones, a revelation that might make many breathe a sigh of relief that they are not always replaying negative thoughts and memories in their minds because of some character failing of their own. On the other hand, it points to the need for conscious, deliberate effort to lead our thoughts toward the positive to enjoy life more and effect positive outcomes.

Like some of the other books I've been reading lately, Hanson offers one idea for focus per week, if you spend a year on this book -- one meditation, practice, thought to lead yourself back to or behavior to change at a time. The book is filled with philosophy, psychology, sacred teachings and practical advice along with the occasional foray into biology and brain chemistry, all in an easy conversational tone.(less)

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Mar 15, 2012 Louise Silk rated it 5 of 5 stars

Shelves: self-help

If you are going to read one book about developing the Buddha within- this is the one. It is straight forward practical advice with 52 practices divided into 5 general headings: Be good to yourself; Enjoy life; Build strengths; Engage the world; Be at Peace.

For each of the practices,Dr. Hanson explains them and then tells you how to achieve the result using the fundamental phases to spiritual growth: being with the difficult old wounds; releasing the negatives like anger; and replacing it with s...more

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Jan 17, 2013 Anni rated it 4 of 5 stars Recommends it for: everybody

Recommended to Anni by: my daughter

This book has helped both my daughter and me. We started 2013 by #1)not looking back at the disappointments of 2012 and #2)by vowing to each other that we would practice mindfulness. I borrowed this book from the library but because I use it daily, I now own a copy. I read portions of it or use it as a reference tool, if there is a "one thing" that I need to practice (relaxing, feeling safe, needing strength, etc.). I also am giving myself one week for each of Dr. Hanson's 52 practices.
I like t...more

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Feb 21, 2013 Barrie rated it 2 of 5 stars

Maybe if I owned this book I could really dive deep into every 52 'things' to truly develop--but honestly, this book just went too fast for me. It was a spitfire approach to making yourself better. I rather the story approach then these brief 'do this and that' approach. I did take a few things away from it, hence the 2 stars and not total suckage, but I actually prefer a book like The Happiness Project over this high-speed do a billion things to make your life better book. It was overwhelming t...more

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Feb 26, 2012 Michelle, the Bookshelf Stalker rated it 4 of 5 stars

I love this book. It is so easy to use and the advice is really good. In fact, in today’s busy world, this book is a useful tool. I usually don’t review self-help books because I find the advice and the practices a bunch of useless babble. This book is just the opposite. It confirmed what I knew was already working in my life, and it gave easy, practical advice on how to enjoy the small things, to minimize the negative, and how to survive in a world that is whipping by us at warp speed.

From the...more

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Nov 19, 2012 AdultNonFiction Teton County Library rated it 4 of 5 stars

Shelves: health, how-to, self-help

294.3444Hanson R

Dimmie Zeigler 4 stars
This book and it predecessor, Buddha Brain: The Practical Science or Happiness, Love and Wisdom, have had a profound impact on the path of self realization in my life. This book of simple practices helps one to focus on how their thinking affects their life and those around them. The little exercises are easy to follow and can easily fit into a daily routine.

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Jan 03, 2012 Rachel rated it 5 of 5 stars

Shelves: first-reads

This is a nice little book that, if read weekly, it meant to help you live a more mindful, less stressed life.
You focus on one small change or practice each week, which makes it manageable for those who feel that they don't have extra time for more intense practices like deep meditation or something.
I feel like most people could pick up a few useful tips from this book.

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Mar 15, 2012 Maureen rated it 4 of 5 stars

A really good easy reading book focusing on how to make helpful changes to stay present and find the positive in day to day living. Nice short chapters that are concise and offer practical applications. It's a good book to pick up if you want to focus on a little self-improvement reading once a week.

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Jan 13, 2013 I. rated it 4 of 5 stars

Ich glaube es ist nicht ursprünglich so gedacht, aber man kann mit "Just one thing" so eine Art spiritual gamification / neuroplastisches Wichteln mit sich selbst betreiben und damit die eigene Meditationspraxis anreichern. Mir gefällt das ganz gut, aber ich bin ja auch sehr leicht zu unterhalten.

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Apr 04, 2013 Kris rated it 5 of 5 stars

Shelves: non-fiction

This book was won through giveaways here on Goodreads. I have to say I love it. It's broken down in a way to not seem overwhelming. You can understand each point clearly and without a major overhaul of the brain. I like how you can pick one or as many practices to work on. And I will say I had to read Part One: Be Good to Yourself ten times before I was able to move on. Those points seem to be the basis of most of my issues. The chapter, Say Yes, hit me hard too. After reading I realized just ho...more

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Nov 06, 2011 GONZA rated it 4 of 5 stars

I'm really interested in this books that mix buddhism and neuroscience and this one is particulary good in my opinion because it gives tips that are easy to follow. More it is well written and particulary clear even when it speaks of amigdala and neurotransmitters.
THANKS TO NEW HARBINGER AND NETGALLEY FOR THE PREVIEW

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Dec 12, 2011 Jeanette rated it 3 of 5 stars

This is a book that you read one bit at a time rather than powering through it in one go. It's got some really good pieces regarding mindfulness and such. Recommend for anyone who wants to slow down and think instead of always reacting.

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Jun 02, 2012 Denise rated it 2 of 5 stars

I felt the ideas presented in this one were overly simplistic. I'm not convinced that implementing them would cause lasting change.

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Feb 17, 2013 Jude rated it 5 of 5 stars

Very practical daily practices. Simple but not easy changes, this is the "so what" answer to Buddha's Brain by Rick Hansen.

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Dec 04, 2011 Djrmel rated it 4 of 5 stars

Shelves: kindle, non-fiction, z2011-read

"Stop and smell the roses" with directions on all the different ways one can accomplish that life improving (and lengthening) task.

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Dec 05, 2011 Ken rated it 5 of 5 stars

Shelves: good-reads

an excellent collection of neuroscience-psychotherapy-spirituality practices.

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Sep 01, 2012 Ginnie is currently reading it

I'll be reading this one for awhile!

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Mar 16, 2013 Star rated it 5 of 5 stars

This is a great self help book, I will enjoy employing all the brain training practices and working my way toward a stress free life. Thank you for this wonderful book.

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Aug 20, 2012 k rated it 4 of 5 stars

thanks, unofficial therapist.

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Mar 31, 2013 Luca Conti rated it 5 of 5 stars

Shelves: non-fiction

consigli pratici per vivere meglio, semplice e profondo

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Jul 20, 2012 Bjm Index added it

Shelves: unimportant

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Nov 25, 2011 Joanne rated it 4 of 5 stars

Shelves: first-reads

Very interesting. After reading through 25 I have decided that I will take my time and try to do one practice a week. I will be sharing this with my husband as I think he will benefit from some of these practices also. The "How" is not extensive, but enough to get the "drift" of things. I'm guessing his other book is more detailed.

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Jan 04, 2013 Carolyn Amundson rated it 5 of 5 stars

Short and simple in appearance. Fifty-two practices with shorty sayings that summarize the practice (e.g., be glad), explanations for the benefits of that practice, and ideas for implementing the practices. Simply brilliant, however one chooses to implement those practices.

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Apr 15, 2013 Kate LeDonne rated it 5 of 5 stars

This book is a handy little go-to for anyone working on getting a better grip on how to handle life gracefully. I love how you can open it to any chapter, and in three minutes have a nugget of knowledge and wisdom to process and meditate on. I highly recommend this to writers and parents to manage stress.

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May 17, 2013 Ruth Everhart rated it 5 of 5 stars

Simple. Accessible. Profound.

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Jul 19, 2012 Luell rated it 3 of 5 stars

This is a personal growth books, read a portion, (or read it through and then go back and start over)then work on it. I love the concept of just one thing at a time. I would certainly recommend it.

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About Rick Hanson

Rick Hanson, Ph.D., is a neuropsychologist and author of Hardwiring Happiness (coming in October 2013), Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom (with Rick Mendius, M.D.; Foreword by Dan Siegel, M.D. and Preface by Jack Kornfield, Ph.D.), published in 24 languages and Just One Thing: Developing a Buddha Brain One Simple Practice at a Time (in 12 languages). Founder...more

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Books by Rick Hanson

Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

Stress Proof Your Brain: Meditations To Rewire Neural Pathways For Stress Relief And Unconditional Happiness

Meditations for Happiness: Rewire Your Brain for Lasting Contentment and Peace

The Enlightened Brain: The Neuroscience of Awakening

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