{"id":96571,"date":"2023-03-29T07:30:00","date_gmt":"2023-03-29T11:30:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=96571"},"modified":"2023-03-29T09:20:25","modified_gmt":"2023-03-29T13:20:25","slug":"unfuk-yourself-gary-john-bishop","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/","title":{"rendered":"Unfu*k Yourself by Gary John Bishop: Book Overview"},"content":{"rendered":"\n<p>What is <em>Unfu*k Yourself<\/em> by Gary John Bishop about? What are power statements and how do you use them?<\/p>\n\n\n\n<p>In the self-help book <em>Unfu*k Yourself<\/em>, Gary John Bishop argues that the way you think dictates your reality. He introduces seven power statements that you can tell yourself to help reshape your negative thoughts into positive ones.<\/p>\n\n\n\n<p>Keep reading for an overview of <em>Unfu*k Yourself<\/em> by Gary John Bishop.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-unfu-k-yourself-by-gary-john-bishop\"><em>Unfu*k Yourself<\/em> by Gary John Bishop<\/h2>\n\n\n\n<p>In his self-help book <a href=\"https:\/\/www.harpercollins.com\/products\/unfuk-yourself-gary-john-bishop?variant=32117271920674\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Unfu*k Yourself<\/em><\/a>, Gary John Bishop aims to increase your understanding of <a href=\"https:\/\/www.shortform.com\/blog\/how-your-mind-works\/\">how your mind works<\/a> so you can use its power to your advantage. Bishop argues that the way you think dictates your reality.<strong> He<\/strong> <strong>offers seven specific phrases that you can use to reshape your thoughts to improve your outlook on life<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Bishop has distilled years of research and experience as a life coach and personal development consultant into this book, which was published in 2016. Here, he presents his findings as a set of simple tools for anyone who wants to make profound changes in their life. He sets out to make happiness accessible to you, whatever your circumstances, by showing you how to relate to your experience in a healthy way. After the success of <em>Unfu*k Yourself<\/em>, Bishop went on to write a companion workbook (<a href=\"https:\/\/www.harpercollins.com\/products\/do-the-work-gary-john-bishop?variant=32116835057698\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Do The Work<\/em><\/a>) as well as a sequel (<a href=\"https:\/\/www.harpercollins.com\/products\/stop-doing-that-sht-gary-john-bishop?variant=32117542191138\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Stop Doing that Sh*t<\/em><\/a>), among <a href=\"https:\/\/www.harpercollins.com\/collections\/books-by-gary-john-bishop\" target=\"_blank\" rel=\"noreferrer noopener\">other books<\/a>.<\/p>\n\n\n\n<p>(Shortform note: Bishop\u2019s work is part of a trend in self-help publishing starting in the 2010s, with more books embracing an irreverent, informal, and humorous approach. <em>Unfu*k Yourself <\/em>is often mentioned alongside books like Mark Manson\u2019s <a href=\"https:\/\/shortform.com\/app\/book\/the-subtle-art-of-not-giving-a-f-ck\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Subtle Art of Not Giving a F*ck<\/em><\/a> and Jen Sincero\u2019s <a href=\"https:\/\/shortform.com\/app\/book\/you-are-a-badass\" target=\"_blank\" rel=\"noreferrer noopener\"><em>You Are a Badass<\/em><\/a> series. One possible reason behind the phenomenon is that <a href=\"https:\/\/slate.com\/culture\/2018\/12\/best-sellers-books-profanity.html\" target=\"_blank\" rel=\"noreferrer noopener\">authors and publishers want to reach a wider audience<\/a>, including readers who don\u2019t see themselves as the type to need or enjoy self-help.)<\/p>\n\n\n\n<p>In <em>Unfu*k Yourself<\/em>, Gary John Bishop introduces seven phrases designed to combat common <a href=\"https:\/\/www.shortform.com\/blog\/negative-thinking-patterns\/\">negative thought patterns<\/a> and make you more action-oriented. He calls these personal assertions; we\u2019ll refer to them as power statements. <strong>Bishop says that if you incorporate these power statements into your self-talk, they\u2019ll empower and motivate you to <a href=\"https:\/\/www.shortform.com\/blog\/control-your-thoughts\/\">create the life you want<\/a>. <\/strong>For this overview, we\u2019ll separate these statements into two groups: those geared toward ending negative patterns and those meant to encourage helpful attitudes. This is based on Bishop\u2019s two steps to achieving freedom from the thoughts that are <a href=\"https:\/\/www.shortform.com\/blog\/whats-holding-you-back\/\">holding you back<\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Step 1)<\/strong> Stop whatever you\u2019re doing that\u2019s keeping you stuck.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Step 2)<\/strong> Start doing the things that will get you where you want to go.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Take Control of Your Self-Talk<\/h3>\n\n\n\n<p>Before we get to the power statements, it\u2019s important to understand what self-talk is and how it affects us. <strong>The term self-talk covers everything we think to ourselves internally\u2014and Bishop argues that it has the power to support or sabotage our efforts to make progress.<\/strong> He explains that self-talk is powerful: The content of what we say to ourselves and the tone we use has a huge impact on our emotions, moods, and how we <a href=\"https:\/\/www.shortform.com\/blog\/perception-of-the-world\/\">perceive the world<\/a> around us. This, in turn, affects our choices and actions.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">The Power of Positive Thinking<\/h4>\n\n\n\n<p>In <em>Unfu*k Yourself<\/em>, Gary John Bishop says studies show that people who have <a href=\"https:\/\/www.shortform.com\/blog\/importance-of-positive-self-talk\/\">positive self-talk<\/a> are not only happier and more confident but also more productive. The opposite is also true: If you speak harshly to yourself and generate a constant stream of negative messages, you may internalize them, become depressed, and see your performance suffer.&nbsp;<\/p>\n\n\n\n<p>Most of our self-talk happens automatically as we go through daily life. Bishop calls this <em>narrative <\/em>mode because it comprises the meaning we\u2019re assigning to our experience as it happens, as if we\u2019re telling ourselves a story. Though we\u2019re usually not aware of it, this stream of internal commentary plays like a soundtrack underneath all the scenes of our lives\u2014and it\u2019s often negative. Instead, Bishop proposes switching to <em>assertive <\/em>self-talk, which is active rather than passive. In assertive mode, you choose what to say to yourself, controlling the message you receive from your own mind.&nbsp;<\/p>\n\n\n\n<p>For example, imagine you\u2019re working at a job you find unfulfilling. You might go through your day thinking, \u201cI can\u2019t believe I\u2019m stuck in this crappy job! How do I always end up in these situations? What\u2019s wrong with me?\u201d Now imagine you\u2019re at the same job, but all day you have thoughts like this: \u201cThis job is only temporary! I know I can find something better. I deserve to feel inspired in my work.\u201d With that kind of encouragement from your brain, you\u2019re more likely to feel motivated to work on your cover letter when you get home, which gets you one step closer to getting a new job.<\/p>\n\n\n\n<p>As the example illustrates, it\u2019s not your circumstances (like a frustrating job) that make you unhappy\u2014it\u2019s the way you frame them. Bishop\u2019s power statements are meant to help you intervene in your negative, narrative self-talk with self-affirming messages. By focusing on these statements, he argues that <strong>you can gradually build the habit of using positive, assertive self-talk, profoundly shifting your way of interpreting yourself and your life. <\/strong>Put another way, the power statements are a way for <a href=\"https:\/\/www.shortform.com\/blog\/the-subconscious\/\">the conscious mind<\/a> to speak directly to the unconscious.&nbsp;<\/p>\n\n\n\n<p>Additionally, all the statements are in the present tense, Bishop stresses, because they\u2019re designed to be a forceful intervention in the moment, not a description of what you\u2019re hoping to be or do in the future. If you continue to reinforce these statements, they\u2019ll eventually become as automatic and effortless as your negative thoughts are now.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 1: Stop Holding Yourself Back<\/h3>\n\n\n\n<p>According to Gary John Bishop&#8217;s <em>Unfu*k Yourself<\/em>, <strong>in order to pinpoint what\u2019s prevented you from <a href=\"https:\/\/www.shortform.com\/blog\/steps-to-achieve-your-goals\/\">achieving your goals<\/a> so far, you need to identify and transform any beliefs you have that might be holding you back. <\/strong>This is the first step to freedom. It involves a lot of deep reflection, and Bishop says you\u2019ll need to make sure all parts of you, conscious and unconscious, are fully on board and ready to tackle the challenge. The first three statements we\u2019ll look at will guide you through an honest self-assessment and motivate you to take action.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Change Is Your Responsibility<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI am willing.\u201d<\/p>\n\n\n\n<p><strong>Best used:<\/strong> To assert that you\u2019re ready to change<\/p>\n\n\n\n<p>Bishop tells us that willingness is an energized, empowered state from which you can take action. To reach this state, recognize that<strong> no matter what happens to you that you can\u2019t control, you can always choose how to respond. <\/strong>Claiming that power includes accepting that your own choices have brought you to wherever you are today, and you can\u2019t place the blame on other people or outside circumstances.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Your Brain Wants to Be Right<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI am wired to win.\u201d<\/p>\n\n\n\n<p><strong>Best used: <\/strong>To motivate you to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-change-your-beliefs-2\/\">change your beliefs<\/a><\/p>\n\n\n\n<p>According to Bishop, <strong>this power statement serves to remind you that what you believe internally will determine the life you build externally. <\/strong>&nbsp;By \u201cwired to win,\u201d Bishop means that our brains are set up to prove themselves right, subtly directing you to create a reality that confirms your unconscious beliefs. Therefore, in order to achieve the life you want, you\u2019ll need to make sure you have the beliefs to match, even at the unconscious level.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">It Is What It Is (Not What It <em>Should <\/em>Be)<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI expect nothing and accept everything.\u201d<\/p>\n\n\n\n<p><strong>Best used:<\/strong> To challenge your expectations<\/p>\n\n\n\n<p>Another aspect of our <a href=\"https:\/\/www.shortform.com\/blog\/the-unconscious-mind\/\">unconscious mind<\/a> that plays a big role in how we relate to our lives is our expectations. <strong>Without being aware of it, we hold expectations about what should happen or how we thought things would go, and we\u2019re constantly comparing reality to that ideal.<\/strong> Again, Bishop instructs, consider an area of your life that isn\u2019t going well, and you may discover that your dissatisfaction is a result of expectations you\u2019re unaware you were holding. He recommends writing down what you thought this part of your life would look like, and then writing down a description of how it actually is. The gap between the two is most likely what\u2019s making you unhappy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Step 2: Ensure Your Success&nbsp;<\/h3>\n\n\n\n<p>So far, we\u2019ve examined three power statements Gary John Bishop offers in <em>Unfu*k Yourself<\/em> for identifying and changing unconscious <a href=\"https:\/\/www.shortform.com\/blog\/how-to-break-negative-thought-patterns\/\">thought patterns<\/a> that might be holding you back. Next, we\u2019ll look at the remaining four statements, which describe the attitudes the author urges you to cultivate in yourself in order to achieve <a href=\"https:\/\/www.shortform.com\/blog\/happiness-and-success\/\">happiness and success<\/a>. Each statement addresses a type of resistance you will encounter as you go after your goals. Basically, <strong>the solution is the same in each situation: do it anyway, and don\u2019t give up<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">You Can Handle This<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI got this.\u201d<\/p>\n\n\n\n<p><strong>Best used:<\/strong> When things don\u2019t go your way<\/p>\n\n\n\n<p>This affirmation is all about putting challenges into perspective, not letting them loom larger than they really are. <strong>You\u2019ve dealt with setbacks and found solutions before, Bishop counsels, and you can do it again. <\/strong>The key is taking each problem on its own terms, not allowing feelings of overwhelm or failure to spread and affect your overall outlook.&nbsp;<\/p>\n\n\n\n<p>Bishop explains how to use actual evidence from your past to give weight to the statement, \u201cI got this.\u201d Imagine your whole life stretched along a timeline from past to future, and visualize yourself walking along, reviewing all the times in the past that you had problems and overcame them. Along with the disappointments, this helps you review your greatest successes. The point is that life is full of ups and downs, and eventually the current incident you\u2019re dealing with will take its place in the gallery with all the rest. Use this statement when unexpected challenges pop up, and don\u2019t let yourself get derailed.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Just Keep Going<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI am relentless.\u201d<\/p>\n\n\n\n<p><strong>Best used:<\/strong> When you feel like giving up<\/p>\n\n\n\n<p><strong>If you cultivate the ability to keep going, regardless of the odds or the obstacles you face, you can achieve great things. <\/strong>Bishop says that progress is not always obvious while it\u2019s happening, but if you refuse to give up, you\u2019ll reach the finish line eventually. Bishop offers this statement as a tool to keep you moving forward even when you lose motivation, or when other people doubt or discourage you. Every time a problem gets in your way, he advises, direct all your energy to solving it, and don\u2019t stop until you do.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">You Don\u2019t Need to Be Sure<\/h4>\n\n\n\n<p><strong>Power statement:<\/strong> \u201cI embrace the uncertainty.\u201d<\/p>\n\n\n\n<p><strong>Best used: <\/strong>When you\u2019re tempted to stick with what you know<\/p>\n\n\n\n<p>Bishop maintains that any growth or achievement requires you to go beyond your comfort zone and accept some amount of risk. <strong>In order to pursue your dreams, you need to be able to push on despite uncertainty. <\/strong>Doing so is uncomfortable, because your natural tendency is to stay where you\u2019re safe, but Bishop advises working against this tendency. He says the ability to tolerate uncertainty is a quality many highly successful people have in common.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">You Are Stronger Than Your Negative Thoughts<\/h4>\n\n\n\n<p><strong>Power statement: <\/strong>&nbsp;\u201cI am not my thoughts; I am what I do.\u201d<\/p>\n\n\n\n<p><strong>Best used: <\/strong>&nbsp;When motivation runs out and negative thoughts take over<\/p>\n\n\n\n<p><strong>Bishop insists that your actions don\u2019t have to match your thoughts and feelings\u2014so you can still act in your best interest, even when you\u2019re feeling low. <\/strong>In fact, he says, by taking productive action, you actually <a href=\"https:\/\/www.shortform.com\/blog\/build-confidence-and-destroy-fear\/\">build confidence<\/a> and <a href=\"https:\/\/www.shortform.com\/blog\/self-trust\/\">self-trust<\/a> that reinforce the positive beliefs you\u2019re working to instill.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Unfu*k Yourself by Gary John Bishop about? What are power statements and how do you use them? In the self-help book Unfu*k Yourself, Gary John Bishop argues that the way you think dictates your reality. He introduces seven power statements that you can tell yourself to help reshape your negative thoughts into positive ones. Keep reading for an overview of Unfu*k Yourself by Gary John Bishop.<\/p>\n","protected":false},"author":19,"featured_media":83550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40,9,43],"tags":[957],"class_list":["post-96571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-books","category-psychology","category-self-improvement","tag-unfuk-yourself","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Unfu*k Yourself by Gary John Bishop: Book Overview - Shortform Books<\/title>\n<meta name=\"description\" content=\"What&#039;s the book Unfu*k Yourself by Gary John Bishop about? 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Learn how to use power statements to turn negative thoughts into positive ones.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-29T11:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-29T13:20:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2022\/11\/raised-arms-hands-victory-celebration.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Emily Kitazawa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Emily Kitazawa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/\"},\"author\":{\"name\":\"Emily Kitazawa\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/e094024454c7d3334a149c0cf039bdeb\"},\"headline\":\"Unfu*k Yourself by Gary John Bishop: Book Overview\",\"datePublished\":\"2023-03-29T11:30:00+00:00\",\"dateModified\":\"2023-03-29T13:20:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/\"},\"wordCount\":2010,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/11\/raised-arms-hands-victory-celebration.jpg\",\"keywords\":[\"Unfu*k Yourself\"],\"articleSection\":[\"Books\",\"Psychology\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/\",\"name\":\"Unfu*k Yourself by Gary John Bishop: Book Overview - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/unfuk-yourself-gary-john-bishop\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/11\/raised-arms-hands-victory-celebration.jpg\",\"datePublished\":\"2023-03-29T11:30:00+00:00\",\"dateModified\":\"2023-03-29T13:20:25+00:00\",\"description\":\"What's the book Unfu*k Yourself by Gary John Bishop about? 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