Lasting change stems from identity-based habits, not outcome-based goals. Every small action—one meditation, one boundary set—is a 'vote' for the person you want to become. This accumulation of 'identity evidence' makes new behaviors feel natural and intrinsic rather than forced.

The popular notion of "moving on" from trauma is a myth that suggests you can leave the past behind. A more realistic and healthier approach is to "move forward with it," integrating the experience into your identity. This acknowledges the permanent impact of the event while still allowing for growth and rebuilding.

During his cancer battle, Steve Garrity actively visualized his healthy cells defeating cancer cells, using a "Star Wars" analogy. This technique gave him a sense of control and agency in his recovery. It demonstrates that visualization can be a practical tool to mentally engage in overcoming profound challenges, rather than just a passive hope.

Shift the focus of mental health from coping and feeling comfortable to building the capacity to handle life's challenges. The goal isn't to feel better, but to become a better, more resilient person through difficult experiences.

Your authentic self is often buried under false, negative beliefs learned from past trauma. The process of uncovering it involves explicitly stating these painful beliefs out loud, tracing their origins, and consciously discarding them to make space for your true identity to be named.

The "habit of repurposing" involves channeling negative emotions like anger or frustration into tangible, creative outcomes. Instead of suppressing these feelings, use them as fuel for innovation. For example, frustration about online harassment can be repurposed to create a safe-space mobile app.

To improve your adaptability after a setback, view yourself as the main character in a movie with a guaranteed happy ending. Then ask, 'What would this character do right now to move the plot forward?' This narrative device externalizes the problem and clarifies the next constructive action.

The common narrative that recovery ends with a cure is a myth. For many survivors of major illness, the aftermath is the true beginning of the struggle. It involves grappling with post-traumatic stress, a lost sense of identity, and the challenge of reintegrating into a world that now feels foreign.

The meaning of an event is not fixed but is shaped by its narrative framing. As both the author and protagonist of our life stories, we can change an experience's impact by altering its "chapter breaks." Ending a story at a low point creates a negative narrative, while extending it to include later growth creates a redemptive one.