xy

1. Ignite your life force
   Triangle three-layer pyramid
   • Bottom layer: Body - Your relationship with your body
   Make your body feel better: exercise, diet, sleep
   • Middle layer: People - Your relationship with others
   The key is that you must take initiative instead of being passive and waiting.
   • Top layer: Yourself - Your relationship with your subconscious
   Establish a relationship with your subconscious. If you want to know what is in your subconscious, you must activate it. One trick is writing. Writing can enhance your relationship with yourself. When you start writing, your words are like a mirror, reflecting what is happening in your unconscious mind.

2. Part X
   When facing adversity, you confront Part X. It is an invisible force that tries to prevent you from changing or growing. It is like the villain in a story, and "tools" are like weapons to defeat the villain.
   You can never completely get rid of Part X. You can temporarily defeat it, but it will always come back. Because as long as you are human, you can never escape three realities: pain, uncertainty, and endless work.
   On the other hand, we need Part X. What truly makes you happy is the process of overcoming it. You must learn to love the process of dealing with these three realities. For humans, the highest form of creative expression is being able to create something new in adversity, and the greater the adversity, the greater the opportunity.

3. String of Pearls
   To draw a string of pearls, you only need to draw a line, then a circle, another line, and another circle. Each circle represents an action, and the value of each action is equal. Whether it is failure or success, you must continue moving forward. For example, getting up every day is also a pearl, and what you do after getting up is another pearl. True confidence is living in uncertainty and always moving forward. Winners are not those who always make the best decisions, but those who are willing to take risks, hold onto certain beliefs, and take responsibility for the outcomes. If the outcome is not good, it doesn't matter, just keep moving forward. Being able to do this is good.
   In each pearl, there is a small black dot, which is a piece of poop. This is like all the efforts you make, the final result will never be perfect, there will always be a piece of poop in it. You don't have to worry about whether this poop is good or bad, you just need to keep moving forward and string the next pearl onto the line.

4. Shadow
   Everyone has a shadow, which is the part that people feel ashamed of. The first thing you need to do is find your own shadow. You must see it in order to resolve it.
   -Close your eyes and imagine a moment in your life when you felt inferior, embarrassed, frustrated, rejected, or ashamed. You don't want to admit this part of yourself, but you can never escape it.
   -Have a conversation with your shadow. Ask it how it feels about how you used to deal with it. The shadow needs attention, not external attention, but your attention.
   -Ask it how you can make up for the fact that you have neglected it for a long time.
   -Open your eyes.
   Having a conversation with your shadow is a very effective tool. If you don't pay attention to it, it will make you do destructive things. If we can be satisfied with our true selves, the opinions of others will have very little impact on us. Being in sync with our shadow represents a sense of wholeness, which means we don't need anything else to feel complete. This is a very liberating feeling.

5. Snapshot
   Snapshot, also known as illusion, is also part of Part X. Snapshot means you are seeking a perfect experience, whether it is a perfect spouse, a perfect bank balance, a perfect movie, etc. It doesn't matter what it is because it actually doesn't exist. It is just an imagination in your mind.
   What is the essence of a snapshot? It is static, immobile, flat, and without focus. When you take a snapshot, you fantasize about entering this perfect world and magical things happening. But don't forget, there are always three things present in our real world: pain, uncertainty, and endless work.

6. Maze
   The maze is always related to others, and it is also part of Part X. It arises from Part X wanting "fairness". Most people, they hope to be compensated, they hope everything is fair and balanced, but you often can't get these things from others. The only thing you can do is to give yourself satisfaction and find your own balance. We can use the tool of "active love" to get out of the maze.

7. Active Love
   -Close your eyes and imagine yourself surrounded by a universe composed entirely of love. I know this sounds crazy, but give it a try. Don't have any preconceived notions, let's see what happens together.
   -I try to define this world: it is a world almost entirely composed of the energy of love, and you feel that you are absorbing the love of the entire universe. Now, gently and steadily, put all the love into your heart. At that moment, you dominate the love of the entire universe.
   -What you need to do now is to see that person who makes you angry, that person you hate, that person you despise. Give all the love you have accumulated in your heart to them. Give it without reservation, give it everything. You feel and see your love entering their body, and this is very important. From this moment on, you become one. You feel, "If I can become one with this jerk, then I can become one with anyone." This is a fearless feeling, almost a conquering feeling.
   People will say, you are asking me to love someone I hate. I want to say, this is not about forgiving someone, this is not for others, this is to make you feel complete and free from the maze. Do you want to do something right? Do you want to create something? Life is about constantly moving forward. If you want to waste time playing the maze game, of course, you can, but you will forever lose that time.

8. Grateful Flow
   Every thought you have will affect your mood. Your thoughts are either positive or negative. Grateful flow wants to choose positive thoughts, while Part X wants you to have negative thoughts, creating dark clouds. With the presence of dark clouds, you cannot see the sun, and you forget that the sun is always there. The question is, how do you pass through the dark clouds? The answer is: gratitude.
   -Close your eyes and say up to four things you want to be grateful for. The smaller, the better, the easier to focus on. Take your time to do this, feel the gratitude.
   -Continue to imagine the things you want to be grateful for but don't say them out loud, continue to create a flow of gratitude.
   -Next, you will feel that you want to create another grateful thought, but you don't have one. You block it, but you only feel the power of generating gratitude thoughts. As it becomes stronger and stronger, you feel it occupying you. That is the grateful flow.

9. Loss Processing
   It is a tool to help you deal with loss, and most people perform poorly when dealing with this topic. They perform poorly not only when they are depressed or lost after losing something, but even before losing it, they worry about losing it.
   The goal of this tool is to gain the power of non-attachment, which means I can pursue something, and it doesn't matter if I get it or not, I still want to pursue it, but I am also willing to accept the loss.
   -First, choose something you feel overly attached to. It could be a person, a job, a small thing, anything. But it must be something you are unwilling to let go of. You worry that if you let go, something bad will happen.
   -Now, imagine that you are holding onto this thing. If it is not a physical object, it doesn't matter, just imagine that you are holding onto it, like holding onto a branch. You feel scared, you are afraid to let go, but you still let go.
   -Once you let go, you start to fall. It is not a terrible feeling, surprisingly, falling is a slow and gentle process. During the fall, you say to yourself, "I am willing to lose everything." You need to silently say this sentence and contemplate its meaning.
   -As you silently say this sentence, you crash into the surface of the sun below you, and your body starts to burn. At that moment, you lose everything. Because you need a physical body to have everything. If your physical body burns to ashes, you are just a beam of light. You radiate in all directions, and what you radiate is love and flowing energy.
   -Then you look around, you see countless suns around you, just like the one you are in, and they are all radiating outwards. Then you hear all the suns saying, "We are everywhere." This world is called the sun world.
   -What you can do is give, you cannot take, you cannot hold onto anything. Now, you can open your eyes.
   Another way of thinking: You don't have to become non-attached, you just try not to be attached every time you are afraid of losing. So the goal is not to become completely non-attached, but to try not to let the experience of losing someone, something, or a thing completely take away your life and your sense of wholeness.

Jonah Hill reiterates the reason for making this film at the end: "I made this film because I wanted to introduce psychotherapy to more people through film and recommend the tools I learned in psychotherapy to everyone. I made this film because I love Phil, because I love the life these tools have given me. No matter how people view this film, what is important to me is that I completed it, we completed it together."