Escape Your Rat Race

By Martha Beck


You Don't Need a Map to Find Your Rat Park


I often invite clients to play the dead-simple game You're Getting Warmer, You're Getting Colder. The client leaves the room, and I hide a simple object—say, a key—in a tricky place, such as the inside of a cake. (Not that I would have done this with someone locked up. Like Sheila. Absolutely not.) When the client returns to the room, he almost invariably stands still, and asks, "What am I looking for?"

Obviously, I don't answer him. The only feedback I'll give is "You're getting warmer" or "You're getting colder." Eventually clients will start moving. Guided by the words warmer and colder, they quickly identify the general hiding area. Then there's a period of confusion, fueled by assumptions like "Well, she certainly wouldn't hide it in the cake." They go back and forth for a bit, then stop and demand, "Where is it?" Again, this gets them nothing. Peeved, they revert to following the "warmer/colder" feedback until they arrive at the object.

I've never had a client who didn't ultimately succeed. Not one.

My point: Life has installed within you powerful "getting warmer, getting colder" signals. When Sheila thought of leaving the treatment center, her tension, anxiety, and drug cravings soared. The time she had to serve was "warmer"; her outside life, "colder." Certain activities were freezing cold—dealing with her mother, working, paying bills. As we examined each of these, we found that her guidance system was giving her beautifully clear messages. For instance, being around sane noncriminals, even officials at the treatment center, felt "warmer" than Sheila's crazy dope-dealing mother. Working in the cafeteria, with its institutional predictability, was "warmer" than her old cocktail waitress job, where she'd flashed her flesh to elicit unpredictable tips from drunken customers. Living within her economic means felt "warmer" than credit card shopping sprees she couldn't afford.

True, Sheila was a long way from her own Rat Park. But with the knowledge that her navigation system was functioning perfectly, all she had to do was play her life as a game of You're Getting Warmer, You're Getting Colder. The same is true for you. It isn't necessary to know exactly how your ideal life will look; you only have to know what feels better and what feels worse. If something feels both good and bad, break it down into its components to see which are warm, which cold. Begin making choices based on what makes you feel freer and happier, rather than how you think an ideal life should look. It's the process of feeling our way toward happiness, not the realization of some Platonic ideal, that creates our best lives.

"My life is so far from perfect," Sheila says as we end our session. "I don't know if it's fixable."

She's ready to hear my third and last piece of commonsense advice.