The Non-Judgment Workout Plan
To change the machinery, we first need to understand it.
Judging everything becomes a reflexive practice we take for granted. We’re so deep in it, we don’t even notice it. So the first exercise in our workout plan is to simply notice this practice and be curious about it.
Below are a series of questions to help guide your exploration and three different suggestions for how you can explore the judgment machinery in your head.
For any of the options below, get curious.
Go for a walk
Simply go for a walk and notice how judgments come up about people, objects, yourself, vehicles, etc. Notice the triggers, the content of the judgments, and what you're doing in your head.
Watch something random
Sit down to watch a television news channel or program you wouldn't typically watch. You can also do this with reading a newspaper. Notice the judgments that come up. Maybe they've already started before you even sit down!
Eat something new
What if you ordered randomly off the menu at your favorite restaurant, or picked up a new food at the grocery store you already have many opinions about but have never tried.
Questions
As you explore, consider these questions to help you understand the judgment machinery better:
What triggers the judgments?
Where do they come up?
When do they come up?
What are the judgments about?
Do you notice any fears, insecurities, or uncertainties?
