Raising Good Humans

Model Desirable Traits

The most powerful way to teach children is through modeling. Children learn by observing the behaviors and attitudes of their parents. If you want your children to be kind, you must demonstrate kindness in your own actions. If you want them to be calm and thoughtful, you must model that composure yourself.

Parenting is not about lecturing or demanding certain behaviors - it's about living the values you want to instill. When you respond to your children with patience, empathy and care, you are showing them the very qualities you hope they will develop. Conversely, if you yell, threaten or act disrespectfully, that is the behavior your children will learn and mimic.

The key is to focus on your own conduct, not just your children's. Become aware of your automatic reactions and work to replace them with more mindful responses. When you are triggered, take a breath, get centered, and then engage with your child from a place of understanding, not reactivity. This modeling of self-regulation and compassion is the most effective way to guide your children towards becoming the kind of people you want them to be.

Here are examples from the context that support the key insight of modeling desirable traits:

• The author states that when parents model taking care of their own needs, it teaches children how to do that in their own lives. The author notes that this is important to break unhealthy generational patterns where a parent puts their needs last.

• The author emphasizes that children learn by observing what their parents do, not just what they say. The author states: "Remember how our children are wonderful at doing what we do? When we model taking care of our own needs, it teaches our children how to do that in their lives."

• The author discusses the importance of modeling kindness and empathy, stating that "if we want them to value kindness, we must practice kindness—even while we hold limits. Plus, kindness and empathy drive connection, and connection drives cooperation."

• The author provides the metaphor that "when you are squeezed, what comes out?" - meaning that if parents practice being "friendly, generous, and considerate" with themselves, they will then model that for their children, creating a "beautiful cycle."

• The author emphasizes that modeling calmness is key, stating that when a child is having a tantrum, the parent staying present and calm "sends your child some wonderful messages" about feeling safe and accepted.

Break Harmful Family Cycles

Break Harmful Family Cycles

Recognize the damaging patterns passed down through generations in your family, such as yelling, physical punishment, and disrespectful communication. These behaviors often stem from the trauma and dysfunction experienced by previous generations. Understand that you have the power to change these harmful cycles.

Demonstrate the respectful, cooperative behaviors you want your child to learn. Be less reactive and respond more thoughtfully, even in challenging moments. Communicate your needs and boundaries without blaming, shaming, or threatening. Model the compassionate, self-aware actions you hope to see in your child.

Cultivate self-awareness to identify your personal triggers and emotional responses. Use mindfulness practices to calm your stress reactions and access your rational, problem-solving mind. With this foundation, you can then employ effective communication strategies to guide your child through conflicts constructively.

Embrace the opportunity for growth and healing. As you break free from destructive familial patterns, you are not only improving your relationship with your child, but also positively shaping the future for generations to come. Persist in this transformative work, knowing that your efforts will have a lasting impact.

Here are key examples from the context that illustrate the insight of breaking harmful family cycles:

• The author describes how their father was physically punished as a child, and in turn physically punished the author as a child. However, the author was determined to break this cycle, saying "Now I was on a mission to change things. Not only was I not physically punishing my children, I was also trying not to yell. We both saw the improvement down through the generations, but for me, 'not yelling' wasn't enough. I wanted to create relationships based on cooperation and respect—and I did so. The old patterns of harshness, anger, and disconnection have been transformed in my family."

• The author explains how yelling is often a learned behavior passed down through generations, stating "When we get overwhelmed and angry at our kids, most of us find ourselves yelling—especially if a parent yelled and shouted to control the situation and dominate us when we were children." However, the author advises against yelling, as it "rarely solves the situation" and "erodes our relationship with our children."

• The author encourages readers to become aware of the "unconscious scripts" and "ingrained" beliefs from their childhood that may be triggering their anger and harsh reactions as parents, such as the ideas that "Kids should obey their parents" and "If children respect you they will listen." By uncovering these underlying triggers through practices like the "How Were You Parented?" exercise, parents can work to break these harmful generational patterns.

The key is that the author provides concrete examples of how they personally broke cycles of physical punishment and yelling in their own family, as well as guidance for readers to identify and transform the detrimental familial behaviors that have been passed down to them. By becoming aware of these patterns and replacing them with more constructive interactions, parents can change the trajectory for future generations.

Mindfulness as a Parental Foundation

Mindfulness is the foundation for becoming a more effective and thoughtful parent. By cultivating present-moment awareness through meditation, parents can reduce their automatic stress reactions and access the rational, empathetic parts of the brain. This allows them to respond to challenging parenting situations with greater wisdom and compassion, rather than defaulting to reactive behaviors like yelling or threats.

Alongside mindfulness, the book emphasizes the importance of skillful communication with children. Techniques like using "I-messages" to express one's own feelings and needs, rather than blaming the child, can foster cooperation and connection. By combining mindfulness to manage their own reactivity and effective communication strategies, parents can create more peaceful, cooperative relationships with their children.

The key insight is that mindfulness and communication skills work together as two essential "wings" that enable parents to "fly" - to navigate the challenges of parenting with greater presence, wisdom and effectiveness. Mastering these complementary skills empowers parents to model the behaviors they want to instill in their children, creating positive change that ripples across generations.

The key insight from the context is that mindfulness serves as a foundational practice for less-reactive parenting and building stronger connections with children. Some examples from the context that support this:

• The context states that mindfulness meditation is a "research-proven way of building that nonreactive muscle, bit by bit, over time" and that it "will give you clearer thinking in every area of your life."

• It explains that when parents are in "reactive mode", they tend to use "unskillful orders, threats, and yelling" which "push[es] our children away and mak[es] them less likely to cooperate with us in the long run." In contrast, mindfulness can help parents "calm down [their] stress response" and respond more "thoughtfully."

• The context emphasizes the importance of "listening mindfully—with our focused, nonjudgmental attention" as this helps children "feel seen and heard" and builds stronger connection. It states that "when we practice listening mindfully...our children feel accepted exactly as they are, uncomfortable feelings and all."

• Practicing mindfulness-based skills like the "Mindfully Eating a Raisin" exercise and "Sitting Mindfulness Meditation" are recommended as ways for parents to build their capacity for less-reactive parenting.

In summary, the context highlights how cultivating mindfulness serves as a foundational practice that enables parents to be less reactive and build stronger, more connected relationships with their children.

Engage with Exercises

To truly benefit from this book, you must actively engage with the exercises. The author emphasizes that this is not a passive reading experience - it requires your participation.

The exercises are designed to help you reflect on your current parenting approach and envision the family life you desire. By completing these prompts, you'll gain self-awareness and clarity to guide your journey towards more mindful, rewarding parenting.

Don't be tempted to skip the exercises and simply continue reading. Treat this book as a interactive experience - one that requires your time and effort to create meaningful change. Embrace the exercises as your "first steps off the platform" towards a more fulfilling parenting approach.

Here are the key examples from the context that support the insight that the author stresses the need for reader interaction with exercises throughout the book:

• The author states: "I strongly encourage you to dedicate a notebook as your Raising Good Humans journal so that you may gather your work in one place."

• The author directly addresses the reader, saying: "Shall we agree this is what we want? Think of this entire book as an exercise in diving into a more rewarding way of parenting, and the following exercise is your first step off the platform. You can do it! Now just go grab a notebook."

• The author includes several specific exercises for the reader to complete, such as:

  • "Exercise: What Are Your Needs?"
  • "Exercise: Barriers in Action"
  • "Exercise: What's Your Relationship to Your Own Parenting?"

The author emphasizes that completing these exercises is essential for applying the parenting strategies and achieving meaningful change, stating: "This is a book that requires your participation if you are going to have any meaningful change."

Self-compassion Over Perfection

Embrace self-compassion over the pursuit of perfection. Recognize that you, like all parents, will make mistakes. This is part of being human. Instead of harshly judging yourself, offer yourself kindness and understanding.

Strive for "good-enough parenting" rather than striving for an unattainable ideal. Understand that problems and challenges are inevitable in family life. Reacting with blame, shame, or criticism does not help. Instead, expect your child to make mistakes and model how to learn from them with self-acceptance.

When you allow yourself to be imperfect, you model this for your child. They need to see you make amends and still value yourself, so they can learn to do the same. Cultivating self-compassion translates into more empathy and acceptance of your child as well. Your inner experience shapes your outer interactions.

Here are examples from the context that support the key insight of self-compassion over perfection in parenting:

• The author describes how she was able to move her attention back to caring for her daughter after recognizing her own difficulty in taming her temper, rather than feeling paralyzed by shame. This shows self-compassion instead of striving for perfection.

• The author discusses the concept of "common humanity" - recognizing that all parents make mistakes and are imperfect, rather than feeling alone in their struggles. This promotes self-compassion over unrealistic expectations of perfection.

• The author emphasizes the importance of mindfulness - noticing one's own negative self-judgments and choosing to respond with kindness instead. This allows parents to move away from harsh self-criticism.

• The author introduces the practice of loving-kindness meditation, which involves actively generating feelings of kindness and compassion towards oneself. This is presented as a way to counteract the "mean voice inside" and build self-compassion.

• The author advocates for the idea of "good-enough parenting" - the notion that parents do not need to strive for perfection, as problems and mistakes are inevitable. This promotes self-compassion over an unrealistic pursuit of perfection.

• The author states that when parents "allow ourselves to be human, and model healing in our relationships, we model that for our kids." This demonstrates how self-compassion can positively impact children.

Mindfully Manage Emotions

Mindfully Manage Emotions

As a parent, it's crucial to develop the ability to mindfully manage your emotions. When faced with challenging situations, our natural stress response can take over, leading to reactive and unhelpful behaviors. However, by practicing techniques like RAIN meditation and TIPI, you can learn to navigate these emotional challenges with more balance and presence.

RAIN meditation is a powerful tool that guides you through the process of Recognizing, Allowing, Investigating, and Nurturing your emotions. By consciously acknowledging your feelings, accepting them without judgment, exploring their origins, and offering yourself compassion, you can move through difficult emotions in a healthy way. This helps prevent your automatic stress reactions from hijacking your parenting.

Another key technique is TIPI, which stands for Taming, Investigating, Perspective-taking, and Intervening. This approach encourages you to first calm your physiological stress response, then investigate the root causes of your emotions, consider your child's perspective, and finally, respond in a thoughtful, intentional manner. By mastering these skills, you can become less reactive and more attuned to your child's needs.

Developing the ability to mindfully manage emotions is a game-changer in parenting. It allows you to navigate challenging situations with greater clarity, empathy, and effectiveness, ultimately strengthening your connection with your child.

Here are the key examples from the context that support the insight of Mindfully Managing Emotions:

• The RAIN meditation technique is introduced as a 4-step process to recognize, allow, investigate, and nurture difficult emotions in a mindful way. This helps parents move through emotions rather than blocking or becoming flooded by them.

• The context explains how RAIN involves recognizing the emotion, accepting it without judgment, investigating it curiously, and nurturing oneself with self-compassion. This helps parents process emotions in a balanced way.

• The TIPI practice is mentioned as another tool to help parents become less reactive. TIPI stands for:

  • Take a breath
  • Investigate the emotion
  • Pause before responding
  • Intend a thoughtful response

• The context discusses how mindfulness meditation can physically change the brain over time, weakening the reactivity of the amygdala and strengthening the prefrontal cortex. This allows parents to access more rational, empathetic responses rather than being hijacked by their stress response.

• The context emphasizes that mindfulness gives parents "the space to be able to choose what to say next" rather than just reacting automatically. This helps them respond more thoughtfully in difficult parenting situations.

Quotes

Let's take a look at some key quotes from "Raising Good Humans" that resonated with readers.

What do you want for your kids? And are you practicing these things in your own life?

As a parent, it's essential to reflect on the values and qualities you wish to instill in your children. However, it's equally important to recognize that your kids will likely adopt the behaviors and attitudes they see in you. Therefore, it's crucial to model the very traits you hope your children will develop, such as kindness, empathy, and self-awareness. By doing so, you'll create a positive cycle of growth and learning for both yourself and your child.

When you love someone, the best thing you can offer is your presence. How can you love if you are not there?

True love is about being fully present with the person you care about. It's not just about grand gestures or words, but about being there for them in the moment. When you're fully engaged and attentive, you can show your love and support in a more meaningful way. This kind of presence is what truly nurtures and strengthens relationships.

children tend to be terrible at doing what we say but great at doing what we do.

Children often ignore verbal instructions but closely observe and imitate their parents' actions. This means that kids are more likely to adopt behaviors they see their parents exhibiting, rather than following what they are told to do. As a result, parents should be mindful of the example they set, as their children will likely mirror their behavior.

Chapter Notes

Introduction

• Parenting is Hard, but Rewarding: The author shares a personal story of a moment of failure as a parent, where she yelled at her young daughter, leading to a difficult situation. However, she acknowledges that this was not a one-time event, and that she had many such moments, but that over time, she was able to transform her relationship with her children through the use of practical strategies.

• Modeling Desired Behavior: The author emphasizes that children learn more from what we do than what we say. As parents, we need to model the behavior and attitudes we want our children to develop, such as being kind, respectful, and calm.

• Changing Harmful Generational Patterns: The author shares how she recognized and worked to break harmful patterns of behavior that had been passed down through her family, such as yelling and physical punishment. She encourages readers to be aware of these patterns and use them as motivation to create positive change.

• Avoiding Threats and Punishment: The author states that this book will not suggest the use of threats or punishment as parenting tools, as these can be harmful and less effective than skillful communication.

• Mindfulness and Effective Communication: The book is divided into two parts: the first focuses on developing personal practices like mindfulness, self-awareness, and self-compassion, while the second part teaches communication skills to promote cooperation and better relationships with children.

• Importance of Participation: The author emphasizes that this book requires the reader's active participation through exercises and practices, as opposed to just passive reading. She encourages the reader to engage with the material to achieve meaningful change.

• Mindful Parenting Manifesto: The author provides a manifesto that outlines the key principles of mindful parenting, including being present, evolving, calm, authentic, and free; practicing self-compassion; and modeling the desired behavior.

Chapter 1: Keeping Your Cool

• Stress Response and Reactivity: When faced with a stressful situation, our body's stress response is triggered, activating the fight-or-flight system in the lower brain. This bypasses the rational, empathetic prefrontal cortex, leading to reactive, unskillful parenting responses like yelling or threats.

• Mindfulness Meditation: Practicing mindfulness meditation can physically change the brain over time, weakening the connections between the amygdala (the threat-detection center) and the rest of the brain, while strengthening connections in the prefrontal cortex. This reduces reactivity and allows for more thoughtful, empathetic parenting.

• Mindful Everyday Activities: In addition to a daily sitting meditation practice, incorporating mindfulness into everyday activities like washing dishes or taking a walk can help cultivate present-moment awareness and reduce stress.

• Beginner's Mind: Approaching each situation with your child with a "beginner's mind" - seeing it as a new experience rather than through the lens of past assumptions - can help you stay open, curious, and less reactive.

• Acknowledgment: Verbally acknowledging your own feelings as well as your child's feelings, rather than immediately trying to fix or solve the problem, can help you connect, build trust, and respond more skillfully.

• Unhooking from Negative Thoughts: Noticing unhelpful negative thoughts (e.g., "I'm a terrible parent") and mentally inserting the phrase "I'm having a thought that..." can create distance from the thought and prevent it from hijacking your attention and actions.

• Importance of Practice: Consistent practice of mindfulness, beginner's mind, and acknowledgment is key. These skills need to be built up over time, like a muscle, in order to become effective in the heat of challenging parenting moments.

Chapter 2: Disarming Your Triggers

• Understanding Childhood Experiences: Examining one's own childhood experiences, including relationships with parents, disciplinary methods, and emotional responses, can provide valuable insights into current parenting triggers and behaviors.

• Anger as a Secondary Emotion: Anger is often a secondary emotion, driven by underlying feelings such as fear, sadness, embarrassment, or stress. Understanding the root causes of anger can help parents respond more effectively.

• Yelling as an Ineffective Discipline Tactic: Yelling triggers a stress response in children, leading to short-term compliance but long-term negative effects on behavior and the parent-child relationship. It is important to find alternative, more constructive ways to guide children.

• Identifying Triggers: Keeping a journal to track triggers and reactions can help parents become more aware of their emotional patterns and find ways to interrupt automatic responses.

• Reducing Overall Stress: Prioritizing self-care, including getting enough sleep, exercising regularly, and spending time with supportive friends and family, can help parents manage their stress levels and be more present with their children.

• Mindful Responses: Techniques like deep breathing, physical movement, and creating personal mantras can help parents interrupt the stress response and respond to challenging situations with more calm and intention.

• Precommitting to New Responses: Creating a personalized "yell-less plan" and practicing alternative responses can help parents build new habits and break the cycle of reactive parenting.

• Compassion for Oneself: Recognizing that all parents struggle with difficult emotions and that perfection is not the goal, but rather increasing self-awareness and making gradual improvements, is essential for sustainable change.

Chapter 3: Practicing Compassion—It Begins with You

Here are the key takeaways from the chapter:

• The Power of Self-Talk: The way we talk to ourselves after making mistakes can shape whether we shrink or grow from the experience. Harsh self-criticism and self-shaming are not helpful and can leave us feeling trapped, powerless, and isolated.

• Shame vs. Guilt: Shame is a feeling of badness about the self, while guilt is a feeling of conscience about a specific behavior. Shame is destructive and doesn't help us change, while guilt can be adaptive and motivate positive change.

• Self-Compassion: Self-compassion, which involves self-kindness, recognizing our common humanity, and mindfulness, can help us grow and learn from our mistakes better than self-judgment. Practicing loving-kindness meditation is a powerful way to cultivate self-compassion.

• Empathy: Empathy, the ability to understand and share the feelings of others, is a parenting superpower. It helps build stronger bonds with our children and supports their emotional regulation.

• Patience: Practicing patience, rather than rushing and reacting, allows us to respond to our children with more kindness and understanding, strengthening our connection.

• Nonstriving and Good-Enough Parenting: Letting go of the need for perfection and embracing a "good-enough" approach to parenting can reduce stress and allow us to be more present with our children.

• Modeling Kindness and Empathy: What we practice and model for our children, whether it's kindness, empathy, or self-criticism, is what they will learn and internalize. Cultivating these positive qualities in ourselves is essential for raising good humans.

Chapter 4: Taking Care of Difficult Feelings

Here are the key takeaways from the chapter:

• Habitual Responses to Feelings: People often respond to difficult feelings in one of two ways: blocking (e.g. denial, distraction, self-medication) or becoming flooded (e.g. overwhelm, aggression, powerlessness). These habitual patterns are often learned from previous generations and can be passed down to children if not addressed.

• The Middle Path: Mindful Acceptance: Rather than blocking or becoming flooded by emotions, the middle path involves mindfully accepting and feeling the sensations of difficult emotions, which allows them to pass naturally. This is more effective than resisting the emotions, which can increase suffering.

• TIPI (Technique to Identify Subconscious Fears): A simple practice to fully feel and accept difficult emotions by focusing on the physical sensations in the body, without trying to understand or control the emotion. This can help the body naturally restore a state of calmness.

• RAIN Meditation: A four-step mindfulness practice to work through difficult emotions: Recognize the emotion, Allow/Accept it, Investigate it with curiosity, and Nurture yourself with compassion. This provides a structured approach to mindfully processing emotions.

• Expecting and Accepting Children's Strong Emotions: Rather than trying to fix or suppress children's difficult emotions like anger or sadness, parents should expect and accept these as a normal part of childhood. This models healthy emotional expression and processing.

• Tolerating Tantrums: When a child is having a tantrum, the parent can stay present, keep the child safe, and avoid reacting out of their own discomfort. This communicates acceptance and safety, allowing the tantrum to pass more quickly.

• Storytelling: Telling the story of an upsetting event, or prompting the child to tell the story, can help integrate the experience and emotions in a healthy way, allowing the child to move forward.

Chapter 5: Listening to Help and Heal

Here are the key takeaways from the chapter:

• Mindfulness is the essential foundation, but skillful communication is the second wing that helps us fly as parents. Mindfulness gives us the grounding and clarity to respond skillfully, while our choice of words has a huge impact on our day-to-day life as parents.

• Whose problem is it? It's important to discern whether the problem belongs to the child or the parent. Parents don't have to solve or fix all of their child's problems, but can instead act as empathetic helpers.

• Listening with full attention is key to helping and healing. When we listen with our focused, nonjudgmental attention, we communicate acceptance and understanding, which helps the child feel seen and heard.

• Certain communication patterns, called "barriers," are unhelpful and can damage the parent-child relationship. These include blaming, name-calling, threatening, ordering, dismissing, and offering unsolicited solutions.

• Reflective listening is a powerful tool for responding skillfully. This involves acknowledging the child's feelings and experiences, which helps the child feel understood and accepted, and can even lead the child to work out the problem on their own.

• Practicing mindfulness, noticing communication barriers, and developing reflective listening skills takes time and self-compassion. Change is not easy, but the more we can shift away from unskillful communication patterns, the stronger our relationship with our children will become.

Chapter 6: Saying the Right Things

• Awareness of Your Needs: It's important to be aware of your own needs, such as for sleep, alone time, a peaceful environment, time with friends, etc. Your needs are just as important as your child's, and taking care of yourself sets a good example for your child.

• Modeling Healthy Boundaries: When you model taking care of your own needs, it teaches your child how to do that in their own life. Children need healthy boundaries, and setting those boundaries in a respectful way can help avoid resentment and resistance.

• Communication Barriers: Ordering, threatening, advising, blaming, name-calling, and dismissing are all communication barriers that can lead to resentment and resistance in your child. These types of responses are often ineffective in getting your child to cooperate.

• I-Messages: I-messages are a more effective way of communicating your needs and concerns to your child. They involve describing the behavior, the effect it has on you, and your feelings about it, all in a non-blaming way. This helps your child understand the impact of their behavior without feeling attacked.

• Positive I-Messages: I-messages can also be used to provide positive feedback and appreciation, which helps build a stronger connection with your child and makes them more receptive to your requests.

• Using the "Friend Filter": When communicating with your child, ask yourself how you would speak to a friend's child or a good friend. This can help you avoid the constant barrage of orders and commands that can lead to resistance.

• Setting Limits Playfully: Incorporating silliness, humor, and playfulness into setting limits can make your child more receptive and cooperative, rather than feeling controlled or threatened.

• Patience and Practice: Developing these new communication skills takes time and practice. It's important to be patient with yourself and your child as you work to build a more respectful and cooperative relationship.

Chapter 7: Solving Problems Mindfully

Here are the key takeaways from the chapter:

• Punishment is Ineffective: Punishment does not actually teach children anything helpful, and can cause resentment, psychological damage, selfishness, and dishonesty. It makes children less likely to cooperate.

• Permissive Parenting is Also Problematic: Permissive parenting, where children get to make all the rules, can also be harmful, as it fails to teach children empathy and self-discipline.

• Win-Win Conflict Resolution: This approach involves:

  • Identifying the underlying needs of each party, not just the proposed solutions
  • Brainstorming as many solutions as possible without judgment
  • Evaluating the solutions to find one that meets everyone's needs
  • Making a plan for who will do what by when
  • Checking in later to ensure the solution is still working

• Sibling Conflict Management: Parents can help by:

  • Modeling self-regulation through their own mindfulness practice
  • Prioritizing connection with each child
  • Coaching children to express their feelings and needs, rather than controlling them

• Beginning Anew: This is a framework for repairing relationships, involving:

  • Offering appreciation for the other person's strengths and positive qualities
  • Sharing regrets about any unskillful actions or speech
  • Expressing hurts and difficulties in a calm, non-blaming way

• The Power of Influence: By focusing on meeting everyone's needs rather than using raw power, parents can build stronger relationships and have more influence with their children, especially during the turbulent teen years.

Chapter 8: Supporting Your Peaceful Home

Here are the key takeaways from the chapter:

• Cultivate a Strong Connection with Your Child: Positive physical touch (hugs, cuddles, roughhousing), play, working together, and verbal encouragement are ways to intentionally connect with your child and build a loving relationship.

• Establish Responsibilities Before Fun: Set a culture in your home where children must complete their responsibilities (e.g. chores, homework) before they can engage in fun activities (e.g. screen time, dessert). This teaches responsibility and cooperation.

• Provide Consistency and Rhythm: Establish a consistent daily and weekly routine for your child, including regular sleep/wake times, mealtimes, and activities. This provides stability and reduces resistance.

• Foster Independence: Modify your home environment to allow your child to do more for themselves (e.g. access water, clean up) and give them real tools to use. This develops their sense of capability and self-reliance.

• Simplify Schedules and Environments: Reduce overscheduling and the amount of toys/possessions in your home. This creates more calm, focus, and time for free, unstructured play - which is essential for child development.

• Set Healthy Limits on Screen Time: Establish rules and boundaries around screen use, modeling healthy technology habits yourself. This teaches balance and self-regulation.

• Embrace Progress, Not Perfection: Parenting is a learning process. Expect mistakes, use them as opportunities to practice, and focus on gradual improvement rather than striving for perfection.

Discussion

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