By the time I was in my early twenties, I had forgiven my parents. Not because I felt it, but because I finally understood that the unforgiveness was living in me, not in them. Forgiving parents who hurt you is supposed to be the hard part, and it was, but it turned out not to be the last part. I married a good woman, built a career, had children I could be the father to that I never had, and moved forward into a life that looked nothing like the one I came from. 

The forgiveness held. But there was something else I had not named, something I didn’t even know was there, and it stayed hidden for twenty more years.

What I Didn’t Know to Look For

My mother was an alcoholic who cycled in and out of lockdown psychiatric wards for most of my childhood and eventually ended up living on the streets of Chicago. My father put a gun to his head when I was very young and spent the next twenty-six years in a mental hospital unable to feed himself or remember where the bathroom was. Both of them, in different ways and for different reasons, broke under the pressure of being alive. I grew up shaped by what that cost them and what it cost me, and I had come to terms with most of it by the time I was a young man.

What I had not come to terms with, because I did not know it was sitting there, was the question of what they had passed down. What I didn’t have language for yet was generational trauma, the way a parent’s unresolved brokenness doesn’t stay with them but moves forward, sometimes visibly, sometimes in ways that take decades to identify. That question didn’t surface when I was angry or grieving. It surfaced in my early forties, when I was a stockbroker with a solid marriage and two kids heading into their teenage years, and I began to watch people my age come apart. Men walking away from their wives and children. Women leaving their families. This wasn’t happening with strangers. It was people I knew, in my social circle, people who had also seemed to be making it. And something in me started asking a question I had apparently been carrying without knowing it.

Is this going to be me?

Not the leaving specifically, but the breaking. My mother broke. My father broke. They were my biological parents, which meant whatever was in them was potentially in me. Whatever had made them unable to hold it together, the alcoholism, the mental illness, the particular kind of collapse that turns a person away from everyone who needs them, I could not say with any certainty, at forty-something, that nothing in me was moving in the same direction.

That was the ghost. Not the anger and abandonment I had already worked through, but the fear that I was my parents’ child in a way that forgiveness couldn’t reach.

Why It Stayed Hidden So Long

The reason this fear had no room to surface earlier is that I had been quietly building evidence against it without realizing that was what I was doing.

About seven years into my marriage, we had a little house, 1,248 square feet on a working-class street, with a mortgage payment I wasn’t always sure I could make. I was a young stockbroker handling the pressures of a demanding career, trying to figure out how to be a husband and a father without a single model in my own childhood that showed me what either of those things looked like up close. None of the fathers in that neighborhood played with their kids. That wasn’t a judgment; it was just how it was in that time and place. You worked, you came home, and what happened after that was mostly television and exhaustion.

I couldn’t do it that way. I would come home still in my business tie and before I could even change clothes, there would be half a dozen neighborhood kids knocking on the door asking if Mr. Mitchell could come out and play. Not my kids, but the neighborhood kids, whose fathers were physically present but rarely in the yard, rarely anywhere that counted. I invented a game called Ghost Ball, a kickball game I ran solo against however many kids showed up, and I played it with every kid who came to that door, and I thrived on it in a way that surprised me.

One of the boys was pretty rough around the edges, testing every boundary I set. I told him he was grounded from the game for a week because of his behavior, and he didn’t go home. He just sat on the asphalt and waited. When Monday came, he asked if he could come back in, and I said yes, because kids want opportunities, but they also want to know the boundaries are real, especially from a father figure. They will test those boundaries over and over again just to confirm that someone means what they say.

Looking back, that season was the first time I looked around at my own life and thought clearly: I am not only a good father to my own kids, I am the father other kids are coming to because their own fathers aren’t showing up. I have a house. I’m staying. I’m not drinking my way through the pressure. I am making it. The recognition was simple, but it was enough to give the fear no foothold, and so the fear waited.

The Question I Had to Sit With

I want to say plainly what this felt like, because I think people who grew up watching parents break in visible ways will recognize something in it even if their own circumstances looked different.

It wasn’t panic, and it wasn’t a crisis. It was more like a constant quiet awareness that had settled in behind everything else without ever announcing itself directly. I was the biological child of two people who could not hold their lives together, and I had spent my adulthood building something different, but the question of whether different was a permanent condition or just a longer delay was one I could not fully answer from the inside. I knew what their particular kind of collapse looked like. I had watched it from the time I was old enough to understand what I was seeing. And I could not say with total confidence that nothing in me was on a similar trajectory, that the weight of everything I was carrying as a husband and a father and a professional wasn’t eventually going to surface something that had been waiting all along.

That is not a question you can resolve by deciding to resolve it. You cannot think your way to certainty about your own inheritance. Prayer mattered in ways that are hard to articulate precisely, but it gave me a place to put the weight of the question while I kept living rather than handing me a clean answer. What actually moved the fear was something slower and less dramatic than any single moment of resolution.

What the Evidence Eventually Said

What happened over the years that followed was not a turning point. It was an accumulation. The marriage held, not because it was without difficulty, but because I kept returning to the commitment I had made, even when returning to it was hard. My kids grew into people I was genuinely proud of, people who had not inherited the chaos I grew up inside of. My career continued to function, and friendships deepened rather than collapsed. The kind of slow stability that doesn’t announce itself became visible over time when I looked back at the distance I had covered, and the patterns that would have told me something was breaking simply did not appear.

At some point, without a clear moment I can point to, I realized I was no longer looking over my shoulder for those ghosts. The fear that I might break the way my parents broke had been there for years without my knowing it, and then gradually, through the weight of a life that kept holding, it ran out of room. I had become someone my parents could not have predicted from the starting point they gave me. Whatever I inherited from them, I also inherited the capacity to make different choices, and I had made them again and again in the same direction for long enough that the choosing became the story rather than the fear underneath it.

What This Means If You’re Carrying It Too

If you grew up with parents who broke, who struggled with addiction or mental illness or who simply could not hold it together, you may know this particular fear. It tends to arrive late, after the anger has been processed and the forgiveness has been made and you have built something that looks from the outside like a life that worked out. It shows up when your own life has accumulated enough weight that you start to wonder whether the foundation is actually solid, or whether it was built on something that is going to give way the same way it gave way for them.

That question deserves to be taken seriously, honestly and carefully, and not alone if you can help it. There are people equipped to help you think through the childhood trauma you’ve carried and what it has and hasn’t determined about you, and it is worth finding them. The fear that you are doomed to become your parents is one that can quietly shape decisions and relationships for decades without ever surfacing clearly enough to be addressed, and unnamed fears tend to grow in the silence. Examining it directly, with the right support, is not a sign that it has power over you. It’s how you find out that it doesn’t.

Healing trauma, not just managing it, rarely arrives the way people expect. It is not usually a single conversation or a moment where everything shifts. It tends to be accumulation, the slow building of evidence that contradicts the story your childhood told you about who you were going to become. That process takes longer than most people expect and looks less dramatic than most people hope, and that is not a flaw in the process. That is the process. The man my childhood suggested I would likely become and the man I actually became are not the same man, and that gap was not luck. It was a long accumulation of small decisions made in the same direction over many years, with help from people who believed in me and a faith that gave me something to hold onto when the evidence wasn’t yet sufficient on its own.

I carried those ghosts for twenty years without knowing I was carrying them. What eventually quieted them wasn’t a decision or a conversation or a moment of clarity. It was the weight of a life that kept holding. That may not be the answer most people are looking for. It is the only honest one I have.

In Hope.

People expect me to feel guilty, and I understand why. Almost every boy I grew up with in that orphanage is either dead, has done significant prison time, or is living a life that never found its footing. I know their names, I remember their faces, and I think about them more than most people would expect.

When I think about them I feel sadness, deep, specific sadness for specific people. What I do not feel is guilt. The difference between those two things matters more than it might seem, and I want to try to say it clearly, because I don’t think it gets talked about honestly very often, not by people who grew up in the system, and not by the people who work with kids still inside it.

We Were Not Friends

In the orphanage, we were not friends in the way most people understand that word. We were co-survivors. We shared a building, a dining hall, a set of disadvantages that none of us wanted, and some of those boys had it harder than I did in ways I knew about and probably in ways I never fully understood.

They also beat me almost every day through eighth grade, not because I had done anything particular, but because I was there and I was smaller and that was how things worked in that place. It didn’t stop until I got angry enough to fight back hard enough that getting to me wasn’t worth what it cost them. After that, they mostly left me alone.

I’m not telling that story to suggest I had things figured out, because I didn’t. I drank and smoked and made choices through that same period that I’m not proud of. The anger that came with my childhood didn’t disappear just because I decided it shouldn’t ruin my life, and that decision and those feelings ran on separate tracks for a long time. What I’m saying is that we started from essentially the same place, the same building, the same system, and the same wounds stacked on top of each other from the beginning, but we ended up in very different places. That gap is what people assume I should feel guilty about.

What the Anger Does

Here’s what I observed in the boys who didn’t find a way through, and what I know from the inside about why it happens. The anger that comes from growing up invisible, from being raised by the system instead of a family. That kind of anger is not irrational. It makes complete sense given what these kids have been through. The problem is what it does when it has nowhere to go and no one helps you find a way to work with it.

Some boys turned it inward and shut down entirely. They emotionally flatlined, stopped talking, stopped hoping, stopped imagining any future worth wanting. I’ve written about that elsewhere because I lived it myself for a period. Others turned it outward, into fights, into stealing, into destruction, into whatever would make someone finally pay attention, even if the attention was punishment. Both responses are survival mechanisms that make sense, and both, if they go unaddressed long enough, start to close off the paths that might have led somewhere different.

What I watched happen with the boys who ended up dead or in prison is that anger became the organizing principle of their lives. Not because they were bad people, but because nobody helped them find a vision for their lives that was bigger than the rage, and eventually they stopped looking for one. They couldn’t find a way out of their anger, and they wouldn’t let the caring adults and the faith that might have helped them get there do that work. I say that without condescension. I know how hard it is to let anyone in when your entire experience has taught you that letting people in is how you get hurt.

But there is a point, and I believe this, where the choice becomes yours. It’s not one you can make without help, but it’s yours. Some of those boys never got there, or got there and turned away from it, and I can’t fully account for why.

Sadness Is Not the Same as Guilt

Guilt implies responsibility. It implies that something in my hands could have changed their outcome, that what happened to them was somehow connected to what happened to me, that my finding a way through came at their expense. The path out was not a limited resource. I didn’t take the last seat and leave them standing.

What I had, underneath all the rage and the bad decisions and the years it took to find any clarity, was a conviction that my circumstances were not my sentence, that the story being written about me was not the whole story. I found that through faith and stubbornness and a handful of adults who treated me as someone worth investing in. Some of the boys I grew up with found their way to something like that conviction too, and they built something. Others didn’t, for reasons that belonged to them and that I cannot fully know. What I can say is that the difference was internal, something that each person either moves toward or doesn’t, in their own time and for their own reasons.

Performing guilt as a kind of tribute to the ones who didn’t make it wouldn’t honor them. It would just make my life smaller without improving theirs.

The Difference Between Grief and Guilt in Practice

Grief and guilt feel similar from the inside, especially when the loss is genuine and the people involved are people you care about, but they function very differently over time. Grief stays open. It can sit alongside hope, alongside presence, alongside continuing to show up for the people in front of you. Guilt tends to collapse inward. It becomes about managing the weight of it rather than doing anything useful with it. For foster parents and adoptive parents and everyone else working with kids who came from hard places, that collapse can quietly take something from the child in your care, even as you’re trying to give everything you have.

I grieve the boys I grew up with. I grieve that the system they were in, the one I was also in, didn’t give most of us what we needed to find our way through the anger. I grieve that so many kids in similar situations right now are getting the same insufficient hand. That grief is honest and I don’t try to talk myself out of it.

But I am not guilty for surviving it, and I don’t think you should be either.

What Personal Responsibility Does and Doesn’t Mean

This kind of argument gets used in ways that are neither honest nor fair, and I want to say what I mean precisely.

Saying that the boys I grew up with made choices, or chose not to make choices, is not the same as saying the system treated them well. It didn’t. It didn’t treat any of us particularly well. It kept us alive and functional and not much else. The bar was to graduate high school and not go to jail, and for a lot of kids, even that was too high, given what they were carrying and what they lacked.

It is also not the same as saying that circumstances don’t shape outcomes. They do, significantly. A child who grows up invisible, who has never been told the ceiling is higher than what they can see, who has absorbed years of evidence that they are not worth staying for, that child is working against something substantial. The deck is stacked, and pretending otherwise is dishonest.

What I’m saying is something more specific. Inside those circumstances, there is still a point where a person’s own response to their situation begins to matter. The question shifts from what was done to you to what you’re going to do with it. That shift is not easy, and it doesn’t happen without help, and not everyone gets the help they need at the moment they need it. I know that from the inside.

But I also know that I am not the only person who came out of that orphanage and found a different way, and I am not able to look at the ones who didn’t and conclude that the difference was entirely out of their hands.

For the People Raising These Kids

If you’re a foster parent or an adoptive parent, you probably recognize some version of this weight. A child in your home has a sibling still in the system, or a birth parent whose situation keeps deteriorating, or connections to other kids whose futures look uncertain. The sadness of that is appropriate. It belongs there, and I don’t think you should try to argue yourself out of it.

But guilt over what you cannot fix tends to organize a person around compensation rather than presence. You give more, try harder, brace for a ledger that never quite balances, and the child in front of you, the one you actually have access to, sometimes ends up with the version of you that’s worn down from trying to fix everything that sits beyond your reach.

Kids from the system learned early how to read adults. They will know the difference between someone who is present and someone who is carrying something that has nothing to do with them. You don’t have to have it all resolved. You just have to be there, actually there, without the weight of what you couldn’t fix pulling you somewhere else.

The boys I grew up with made choices shaped by pain that none of us chose, and I couldn’t own their outcomes then any more than I can now. What I could do was make my own choices, in the same direction, for long enough that something different became possible. Grieve what belongs to grief, and bring the rest of yourself to the person in front of you. That is what they actually need from you.

In Hope.

The Person I Didn’t Want to Forgive

I did not want to forgive my mother.

I want to be clear about that from the start, because every version of this conversation I’ve heard cleaned up begins with someone who found peace and wants to tell you how they got there. That’s not where I’m starting. I’m starting with the rage. The specific, accumulated, years-long rage of a child who waited for a mother who never came, who grew into a man still carrying that weight in ways he didn’t always recognize and couldn’t always name.

She left me in an orphanage at three years old. I spent fourteen years in that building asking a question nobody would answer: why wasn’t I worth staying for? That question doesn’t leave a person when they walk out the door at seventeen. It follows them into adulthood, into relationships, into the quiet moments when the noise stops and the old wound opens back up like it never closed.

I did not feel forgiving. For a very long time, I did not feel anything close to it.

But eventually, I made a decision to forgive anyway.

What Forgiveness Is Not

Let me be direct about what choosing forgiveness isn’t, because I think the confusion here is what keeps most people stuck, sometimes for decades.

Forgiveness is not saying what happened was acceptable. It wasn’t. None of it was acceptable. Not what my mother did. Not what my father did. Not what the adults in my childhood failed to do. Forgiving them did not make it so. The moment someone hears ‘forgive’ and translates it as ‘excuse,’ they stop listening. I understand why. I did the same thing for years.

Forgiveness is not reconciliation. You can forgive someone you will never speak to again. You can forgive someone who has never apologized, who may not remember what they did, who may no longer be alive. The forgiveness doesn’t require their participation. It doesn’t require them at all.

And forgiveness is not a feeling that arrives when you’re finally ready. If you’re waiting to feel forgiving before you forgive, you may wait your entire life.

Here’s what forgiveness actually is: a decision. Made deliberately. Usually before you’re ready. A choice to stop letting the wound make all your decisions for you. It isn’t peace. It isn’t the end of anything. It’s a decision you make before any of those things show up, if they show up at all.

The Weight You Stop Noticing

Unforgiveness is physical. I know this from the inside.

It lives in the body as a kind of permanent tension, a guardedness, a low-grade readiness, a way of moving through the world with your hands slightly up. You stop noticing it after a while because it becomes normal. It starts to feel like personality.

What I didn’t understand for years was that the anger I carried toward my mother wasn’t only about her. It was shaping everything. How much I trusted people. How close I allowed anyone to get. How quickly I anticipated betrayal and moved to protect myself before it could arrive. I was punishing people in my present for crimes committed by people in my past. And I couldn’t see it clearly enough to stop.

The unforgiveness wasn’t a feeling about something that had happened. It was a filter on everything happening now.

I’ve watched this in people I’ve worked alongside over the decades. Men and women in their forties and fifties, still quietly defined by something happened to them thirty years ago. Still waiting for an apology that will never come before they give themselves permission to move forward. The weight doesn’t announce itself. It just makes everything heavier, and eventually you mistake the heaviness for reality.

Why It’s Hard to See This in Yourself

When you’ve been genuinely wronged, not inconvenienced, not disappointed, but wronged in the deep way that reshapes a childhood, the anger feels like the appropriate response. Because it was. It is.

The anger made sense. It still makes sense. What I had to eventually reckon with was that the anger, however justified, was living in me. Not in the person who caused it. She wasn’t carrying it. I was. Every day.

And it wasn’t only my mother. My grandmother visited me every Saturday in that orphanage for years. She was the one consistent presence I had. I loved her. But she never took me home. Never adopted me. And forgiving someone you loved, someone who showed up and still couldn’t cross the final distance, is its own particular kind of hard. It doesn’t fit cleanly into the category of people who wronged you. It sits somewhere more complicated than that, and that complication makes it easier to leave unexamined.

That’s the part nobody mentions when they talk about forgiveness. They skip straight to the freedom. They leave out the part where you have to admit that the thing you’ve been gripping, the thing that has felt like your right, that has felt like the only honest response to what happened, has also been silently running your life in ways you didn’t choose.

That admission is not comfortable. It doesn’t feel like the beginning of something good. It feels like another loss.

The Decision That Doesn’t Stay Made

I remember making the decision to forgive my mother. Not because the anger had lifted. It hadn’t. Not because I felt something warm toward her. That came much later, and not all at once.

I made the decision because I finally understood that carrying the unforgiveness was something I was doing to myself. She wasn’t affected by my rage. I was. Every day. And I was the only one who could put it down.

That’s the hardest thing to sit with when you’ve been genuinely wronged: the person who hurt you is not the one who has to do this work. You do. Not because it’s fair. It isn’t. But because you are the one still living, and the question is what kind of life you are going to live.

Here’s what I wish someone had told me before I chose to forgive: the decision doesn’t hold on its own.

You decide. And then two weeks later something happens, a memory surfaces, an anniversary passes, someone says something that opens the whole thing back up, and the anger is there again, full strength, as if you never decided anything at all. And you have to decide again. And again after that.

Choosing forgiveness is not a single moment. It is a practice you return to, sometimes grinding, sometimes reluctant, for longer than you think it should take.

What People Are Really Asking

When someone asks me how to forgive someone who genuinely hurt them, they’re usually asking something underneath that question.

They’re asking: does forgiving them mean I’m saying it was okay?

They’re asking: does this mean I have to let them back in?

They’re asking: what do I do with the anger if I’m not allowed to hold onto it?

The answer to the first two is no. Forgiveness doesn’t make it okay. It doesn’t require contact or relationship or reunion. It doesn’t mean trust is restored or that the person earns access to your life again.

The anger is harder to answer. You don’t get rid of it by deciding to forgive. What changes, slowly and not in a straight line, is the relationship you have with it. The anger stops being the thing that drives your decisions. It stops being the lens everything else gets filtered through. It becomes, over a long time, something that happened to you rather than something that is still happening.

That shift is not fast and it is not clean and it does not arrive on a schedule. Anyone who tells you otherwise hasn’t done this work. They’ve read about it.

The Long, Uneven Road

I want to be honest about what healing through forgiveness actually looked like for me, because I think the cleaned-up version of this story does people a disservice.

It was not a gradual softening. It was not a journey with a clear direction. There were years where I thought I had put something down and then discovered I was still carrying it. Just in a different hand. There were moments of what felt like genuine release followed by the anger returning so fully I questioned whether the release had been real.

What eventually shifted, over years not weeks, was less like healing and more like exhaustion. The grip loosened not because I had worked through everything but because I had made the decision enough times that the decision itself became more practiced than the bitterness.

I came to understand my mother differently over time. Not to excuse her. But to see her as a broken person who could not do what I needed her to do, rather than as a deliberate author of my pain. That reframing didn’t erase the damage. It just made it possible to stop letting the damage have the last word.

That is not a triumphant ending. It is an honest one.

Your Move

If you are still angry at someone who hurt you, a parent, a spouse, a friend, anyone who should have stayed and didn’t, I’m not going to tell you the anger isn’t valid. It probably is.

What I’m going to tell you is what I needed to hear twenty years before I heard it: the anger, however valid, is living in you. Not in them. And you get to decide how long that continues.

I can’t tell you when to make this decision. I can’t tell you it will feel right when you do. I can’t promise the anger disappears or that something peaceful takes its place on any timeline that makes sense to you.

What I can tell you is that the decision is available. That you don’t have to feel ready to make it. That making it once, imperfectly, on a day when you don’t want to, is still making it.

And that you may have to make it again tomorrow.

That’s not a failure. That’s what this actually looks like.

Graduate High School. Don’t Go to Jail.

Nobody sat me down in the orphanage and said, “Here’s what’s possible for your life.”

What we got instead was a different kind of education. Don’t run in the halls. Don’t talk back. Don’t get your hopes up about that family. They’re just visiting. Don’t make a scene. Don’t get attached.

Fourteen years of don’ts. By the time I aged out at seventeen with a garbage bag of belongings and nowhere to go, I had a very clear picture of what I was not supposed to be. I had almost no picture of who I could become.

That was the finish line. Not college. Not a career. Not a family of your own someday, or a life you actually chose. Just: make it to eighteen without a criminal record and a diploma in your hand. If you cleared that bar, the adults around you exhaled. You were considered a success story.

I’m not being cynical. That was genuinely the expectation, stated or not. And for a lot of kids, even that bar was too high, given what they were carrying and what they lacked. I understand why it existed. When you’re trying to keep a building full of kids alive and functional, survival is not an unreasonable goal.

But here’s what no one talked about: when you hand a child a finish line that low, they tend to aim for it. Not because they’re lazy or indifferent. Because they’re practical. Because nothing in their world has ever suggested the bar could be higher. Because no one has ever stood in front of them and described, with any real conviction, who they might become.

The Ceiling They Can’t See

A limiting belief doesn’t feel like a lie. It feels like information. It feels like the most accurate thing you know about yourself, because everything around you has confirmed it for years.

When no one expects you to become something, you absorb that as truth. Children were not built to carry the failure of adults without eventually concluding the failure was theirs. That’s not weakness. That’s human.

So the ceiling appears. You don’t apply for the job because something in you says: people like me don’t get those jobs. You don’t stay in the class because something says: I’m not the kind of person who finishes things. You don’t let someone get close because something says: eventually they’ll leave anyway, and I’ll have given them too much to take when they go.

The belief doesn’t announce itself. It just narrows the world, quietly, until the narrowed version feels like reality. And once a kid starts living inside that narrowed world, it becomes all they know. No one ever handed them a different map.

The Ones Who Cleared the Bar and Still Got Lost

Here’s what I’ve watched happen, over and over, in people who grew up in the system.

They hit the bar. They graduated. They stayed out of trouble. They did what was asked of them. And then the system let them go, and they stood on the other side of eighteen with no real picture of what came next.

So they figure it out sideways. They piece together a life from whatever’s available. Some of them do remarkable things. But underneath it, sometimes for decades, there’s a quiet confusion. They reach twenty-five, thirty-five, and something feels unresolved. Not broken, exactly. But unfinished.

They’re still in the process of becoming me, becoming you. Still trying to locate themselves in a world that never gave them a map. They watch other people move through life with what looks like direction, what looks like confidence, and they wonder where that came from. They wonder if they missed something. If there was a room they were supposed to be in, a conversation they were supposed to have, a moment when someone was supposed to look at them and say: here’s who you are. Here’s where you’re going.

That moment never came. And they’re still waiting for it at thirty-five without knowing that’s what they’re waiting for.

The Difference Between Managing and Believing

The foster care system is not full of bad people. There are caseworkers and foster parents who give everything they have and come back the next day and give it again. I don’t want to gloss over that.

But systems, by their nature, are designed to manage. And managing a child in crisis is not the same as building a vision for what that child could become.

When the focus stays on food, shelter, safety, placement, it can quietly crowd out possibility. A kid learns to make it to Friday. Make it to the next placement. Make it, period. Survival is no small thing. But no one has sat across from them, face to face, and said: I can see you becoming something. Let me tell you what I see.

Those words are not small. For a kid who has only ever been told what not to do, they can be the difference between a ceiling and a sky.

What I Told Myself at Seventeen

I was angry at seventeen. Rightfully so. I had every statistical reason to disappear into a bad outcome, and there were people who probably expected me to.

But somewhere in that season, homeless, furious, carrying more than a teenager should have to carry, a conviction started forming. Not a feeling. More like a decision. That my circumstances were not my sentence. That whatever had been written about me so far was not the whole story.

I didn’t have a mentor standing in front of me pointing at a future I couldn’t yet see. I had to believe it was there before I could see it. And I want to be honest: some of what pushed me forward was a sense that something larger than my situation hadn’t given up on me yet. I couldn’t have explained it then. I just held onto it.

That’s a lot to ask of a seventeen-year-old. It’s too much to ask. And when we celebrate the kids who rise anyway, we have to be careful. Celebrating their survival can easily become a reason not to change the conditions that made survival necessary.

The Thread You Pull On

A limiting belief doesn’t dissolve when someone believes in you. The belief runs deep. It has years of evidence behind it, and it doesn’t give up its ground easily.

Here’s what actually moves it: a result. One small result that suggests the ceiling was wrong. Not a revelation. Not a speech. A result. You finish the thing you started. You get the job. You show up when you said you would and it goes well. Something small that the old belief said wasn’t possible for someone like you. And it happened anyway.

People ask me all the time how to find your purpose when you’ve spent your whole life just trying to survive. My honest answer is that you probably won’t find it by looking for it. Purpose shows up the same way a limiting belief does, one piece of evidence at a time, just moving in the opposite direction. Something small that felt right. Something you were good at that you didn’t expect. You pull on that thread a little. It holds. You pull again.

Purpose isn’t found. It’s built. And you can’t build it until the ceiling moves enough to let you see there’s something worth building toward.

Change isn’t overnight. It’s one small victory proving the next is possible.

That’s not a phrase I borrowed from somewhere. It’s a map I drew from the inside.

The Conversation Nobody Had

If I could go back, not to change what happened but to stand in that building and speak plainly to the twelve-year-old version of me, I wouldn’t start with advice.

I’d start with a different kind of seeing.

I’d say: the bar is not as low as they’ve told you. The world is bigger than this building. And who you can become has almost nothing to do with where you started.

I didn’t get those words at twelve. I found my way to them over decades, through failure, stubbornness, a gentle faith that the story wasn’t over. It cost more time than it should have.

What Needs to Be Said Out Loud

If you’re working with a kid in the system right now, as a foster parent, caseworker, teacher, or coach, you have a chance most people never get.

Not to fix what was broken. Not to pretend it wasn’t hard. Just to say a true thing, plainly, to someone who has heard ten thousand don’ts and is waiting, maybe without knowing they’re waiting, for someone to finally describe who they could become.

Tell them what you see in them. Tell them where you think they’re going. Tell them the bar is higher than they’ve been told. And tell them that learning to believe in yourself isn’t a personality trait you either have or don’t. It’s something that gets built, slowly, from the outside in, when someone decides to see you clearly enough and long enough that you start to see it too.

I needed someone to say that to me at twelve. I had to find it for myself at thirty.

You can give someone that earlier than I got it.

I was seven years old when I decided that no one would ever get to my heart again.

By that point, I’d already been carrying more than most adults could bear. I’d lived in the orphanage since I was three years old, abandoned by parents who were too broken to raise me — though nobody would tell me that. All I knew was that my father had “hurt his brain” and my mother was “sick,” and that someday, maybe, the doctors would fix them and I’d get to go home. That hope was the only thing keeping me together.

In the meantime, I was dealing with what every orphanage kid deals with. The older boys in the dorm who took out their own pain on the smaller ones. The kids at public school who said things that cut deeper than any punch — “You must be so bad even your parents don’t want you.” I could handle a physical fight. I didn’t know how to handle words like that. None of us did. We just started swinging, which meant the principal’s office knew my name well.

But what finally broke me wasn’t the bullying. It was the moment I gathered everything I had, went to a family member I loved and trusted, and begged them to take me home. To adopt me. To choose me.

And they said no.

That night, I fell apart in a way I never had before, and in the midst of all my hurt and grief I made a vow: the big boys could beat me until I cried from physical pain. The school kids could throw insults that stung like razorblades. But no one was getting to my heart again. No one. I was going to lock it down.

My dorm mother noticed the change immediately and started me in weekly counseling, because she understood something that too many caregivers miss: a child who suddenly stops acting out isn’t a child who has finally calmed down. A child who stops feeling is a child in serious danger.

I lived in that shut-down state from age seven to seventeen. Ten years. And in the decades since, working with at-risk kids in orphanages, juvenile prisons, and on the streets across 40 states and multiple continents, I’ve seen it play out the same way in child after child. I know what it looks like from the inside. And I know what it takes to reach a kid who’s gone there.

What Emotional Flatlining Actually Is

Emotional flatlining is what happens when a child has absorbed so much pain, abandonment, or trauma that they make a decision (conscious or not) to stop feeling altogether. It’s a survival mechanism, an emotional lockdown. And from the outside, it can look like peace.

The child isn’t throwing chairs anymore. They’re not picking fights or slamming doors. They’re no longer hurling insults and sneaking out. Instead, they’re sitting on the couch, watching TV, playing video games, scrolling their phone for hours without complaint. To a tired caregiver, that can feel like progress.

But it isn’t. In fact, it’s many steps in the wrong direction.

Why the Quiet Kid Is Often the Most Dangerous One

The child who is acting out is a child whose pain you can see. It’s disruptive, but it’s readable. You know something is wrong, and you can respond to it.

The shut-down child is not releasing pressure, they’re containing it. Every unprocessed emotion, every unanswered question, every wound that no one ever acknowledged… it’s all still in there, building quietly. They are a pressure cooker with no release valve, and when it finally gives, the explosion will make the kids who were acting out look like angels.

But here’s what makes it even more serious: when you emotionally flatline, you don’t just numb the painful things. You numb everything. The good feelings go too. Joy, hope, connection—all of it gets locked out along with the grief and the rage. I didn’t just stop hurting during those ten years. I stopped hoping. I stopped imagining a future worth wanting. And when a child loses their sense of a life worth living — not just for themselves, but for others — you are one step away from a sociopath. That’s not an exaggeration. That’s what my dorm mother understood and why she got me into counseling at seven years old.

This is why reaching a shut-down child is not optional. It’s urgent.

How to Help a Child Open Up: Three Things That Actually Work

If you’re trying to figure out how to help a child who won’t talk about their feelings, I need to tell you something first: talking is not where you start. Pushing a shut-down child toward an emotional conversation before they’re ready will drive them further in. What works is less obvious and requires more patience than most people are prepared for.

1. Use Their Name — And Mean It

This sounds almost too simple, but I’ve seen it matter more than people expect. When you use a child’s name, not as a correction or a command but as a genuine acknowledgement, you’re sending a message their defenses have a hard time blocking: I see you. I know you. You have not slipped off my radar.

I grew up feeling invisible. I was one of sixty-four kids with a hundred people at every meal, and yet I was nobody. When an adult used my name with intention, it cut through in a way that long conversations couldn’t. It reminded me, even when I didn’t want to admit it, that I mattered to someone. For a shut-down child, that recognition is the first crack in the wall.

2. Get Them in Motion and Keep Them There

Stop trying to get these kids to talk about how they feel. Start getting their bodies moving instead.

Screen time looks harmless. It might even look like a healthy outlet. But for an emotionally flatlined child, it’s just another form of numbing. They’re not connecting with anyone. They’re not processing anything. Every hour in front of a screen is another hour the pressure cooker is running with the lid on tight.

Get them off the couch. Take a walk. Go get ice cream. If they love movies, take them to the theater but make it an intentional outing, something the two of you do together. Teach them to cook something simple. Take them fishing. It doesn’t need to be profound. It just needs to be a real, shared activity with a person who shows up consistently.

I’ve watched this progression happen slowly, over months. At first, the kid resists. Then they grudgingly go along. Then one day, when someone asks what they’re doing Saturday, the answer shifts from “some goof bucket wants to take me fishing” to “my buddy Jim and I are going fishing.” That shift, from enduring to belonging, is the beginning of reconnection with a child. And it almost never starts with a conversation.

I’ll say it plainly: love is a four-letter word spelled T-I-M-E. Kids like us don’t care how much you know until we know how much you care. Get us in motion. Show us you won’t let us disappear.

3. Hold Space Without Forcing It

When a shut-down child finally starts to open up, every instinct tells you to push and ask more questions, dig deeper, make the most of a rare moment of openness. I’m telling you: don’t.

The fastest way to shut a child back down is to make them feel like their vulnerability is being managed on your timeline. If they sense that sharing with you comes with pressure, or follow-up questions they weren’t ready for, or an adult who can’t sit quietly with hard things, they’ll close back up, and they’ll be harder to reach the next time.

What actually helps a child open up about their feelings is a safe, steady presence that doesn’t flinch. Acknowledge what they’ve shared. Protect their confidence like you mean it. Don’t immediately try to fix what they’ve told you. Let the first act of opening up be enough and let them see that sharing with you didn’t make things worse. From there, you can gradually offer more support as trust deepens. But they set the pace, not you.

This Work Is Slow. Do It Anyway.

Reconnecting with a child who has emotionally shut down is not fast. I spent ten years in that state. What eventually reached me wasn’t a single breakthrough moment. It was a series of adults who kept showing up, who refused to let me be invisible, who made me feel like a normal human being worth spending time on.

If you’re working with a shut-down child right now, know this: your consistency is doing something, even when it doesn’t look like it. Keep getting them in motion. Keep using their name. Keep being the safe place that’s still there when they’re finally ready.

The pressure cooker needs a release valve. And you can be that if you’re willing to wait for them to trust you with it.

For years, all I knew was that my dad had “hurt his brain” and my mother was “sick.”

That’s what the adults told me. That’s all they told me. And so I did what any child does with incomplete information: I filled in the rest myself. I decided that someday the doctors were going to fix my dad’s brain. Someday they were going to make my mother not sick anymore. And when that happened, they’d come get me, and we’d finally be a family.

Every single day I waited for that call. Every day it didn’t come was its own agony.

What I didn’t know (or perhaps, what I should say is what nobody told me) was that my father had put a gun to his head and spent the next 26 years in a mental hospital unable to chew his own food or remember where the bathroom was. What I didn’t know was that my mother was in and out of lockdown psychiatric wards, that she was on the streets of Chicago and she was never going to get better. They just said she was sick, so I kept hoping.

The day I finally understood the truth, that they were never coming for me and that the family I’d been waiting for didn’t exist, was the day something in me broke. And it was also the day I came to a conclusion that would shape the next decade of my life: every adult I’d ever known was a liar.

That is what silence does to a child.

The Assumption That Silence Is Kindness

I understand why caregivers held back. When you’re working with a child who has already been through so much, the instinct to protect them from more pain is natural. You think: they’re so young. This is too heavy. They don’t need to know all of this right now.

But these kids already know something is wrong. They know their situation isn’t normal. They know the adults around them are being careful with what they say. And when children have questions with no answers—about why they’re in foster care, about what happened to their parents, about why they’re separated from their siblings, about what’s going to happen in their court case, etc.—they don’t sit quietly with the uncertainty. They let their imagination fill the void.

And what children fill that void with is almost always worse than the truth.

All kids are egocentric by nature. When life is good, we assume it’s because we’re good. When life is rotten (and for kids like us, life was rotten) we assume it’s because we’re rotten. We assume we did something to deserve it. That we must be so broken, so unlovable, so fundamentally wrong that even our own parents didn’t want us. Kids at school said it to our faces: “You must be so bad even your parents don’t want you.” And without the truth to counter it, that becomes the story we tell ourselves.

Protecting kids from the truth doesn’t protect them from pain. It just hands them a pain they have to carry alone, without context, and without anyone to help them make sense of it.

What Silence Really Teaches

When silence hurts children, it rarely looks like an obvious wound. It looks like a slow erosion of trust.

In the orphanage, I wasn’t the only one starving for answers. Every kid in that place was carrying questions that nobody would touch. We all knew the adults knew more than they were saying. And when you’re a child and the adults around you keep deflecting or keep giving you half-truths and careful language, you don’t think, “They’re protecting me.” You think, “They’re lying to me.”

And once a child decides that adults are liars, you haven’t just lost their trust in you. You’ve lost their trust in every adult who comes after you. The case worker who genuinely wants to help them. The foster parent who is trying to build a relationship. The teacher who sees something in them. The counselor. The mentor. Every adult who tries to pour into that child’s life now has to climb over a wall that your silence helped build.

Their ability to be helped and to be loved becomes less and less likely. Not because of what they’ve been through, but because of what they were never told.

The Two Ways Kids Respond to Having No Answers

In my experience, kids respond to unanswered questions in one of two ways, and neither is good.

Some of us had shut down. We emotionally flatlined. We decided that if the world wasn’t going to give us answers, we weren’t going to give the world anything either. We locked the door to our hearts and stopped feeling. That was me at seven years old, and I’ve written about what that costs a child.

Others exploded. The boys I grew up with who couldn’t contain it anymore and resorted to screaming, throwing things, punching walls, and getting into fights that seemed to come from nowhere. But it wasn’t. It was the accumulation of every question that had gone unanswered, every truth they’d been denied, and every time an adult had smiled and said nothing meaningful. Rage was the only language they had left.

Whether they shut down or exploded, neither child was okay. Both of them needed the same thing: an honest conversation with a trusted adult who respected them enough to tell them the truth.

These Kids Can Handle the Truth

I want to say this plainly, because I think it’s the thing caregivers most need to hear: at-risk kids are not fragile. They have already survived things that would level most adults. The truth is not going to break them. It is the uncertainty, the unanswered questions, the carefully constructed half-truths…those are what break them.

What the hard, painful truth does is give a child something to finally orient themselves around. It gives them context for their situation. It lets them stop inventing explanations and start dealing with reality. And reality, however painful, is something they can begin to work with. A fantasy built on silence is something they can only keep waiting inside of, alone.

This is not a call for careless disclosure. But it is a call for honest conversations with kids that are handled with care, appropriate to their age and their capacity, and followed by real support. 

There’s a difference between dumping the truth on a child and walking them through it. The goal is always the second.

How to Have These Conversations the Right Way

Talking to kids about hard things is not comfortable. I’m not going to pretend it is. But there are ways to do it that honor the child without overwhelming them.

Start with what they already know. Before you decide what to tell a child, find out what they’ve already concluded on their own. Ask open questions and listen. What you hear will almost certainly be worse than the truth, and it will show you exactly what gap you need to fill.

Tell them it’s not their fault, and mean it. Before you get into any details, a child needs to hear this clearly and repeatedly: this is not your fault. Your parents were the ones who were broken. You are living the consequence of what they couldn’t do. That is not a reflection of your worth. Say it plainly. Say it more than once. It won’t land the first time, but keep saying it.

Be honest about what you don’t know. One of the most powerful things a caregiver can say to a child is: “I don’t have that answer, and I’m not going to pretend I do.” That kind of honesty, admitting the limits of what you know rather than filling the space with nothing, is what separates a trustworthy adult from a liar in a child’s eyes. If you don’t know, say so. Then commit to finding out what you can.

Stay in the room after. The conversation isn’t over when the words stop. What happens in the hours and days after you’ve told a child something hard is as important as what you said. Check in. Let them bring it back up on their own terms. Be the steady presence that shows them honesty doesn’t mean abandonment, it means you trust them enough to tell them the truth and then stay.

The Most Dangerous Thing You Can Do Is Nothing

I spent years waiting for a call that was never going to come, building a fantasy out of what adults wouldn’t tell me, and then watching that fantasy collapse and taking my trust in every adult with it. I was not unique. Every child I grew up with in that orphanage was doing the same thing in their own way.

The adults who stayed silent thought they were protecting us, but they weren’t. They were leaving us alone with our worst conclusions about ourselves and the world, with no tools to challenge them and no one to trust enough to try.

If you are working with a vulnerable child right now, I am encouraging you directly: tell them the truth. Not all at once. Not without care. But tell them. Respect them enough to be honest. 

Because the silence you think is protecting them is teaching them something you don’t want to teach: that adults can’t be trusted, that they are alone in their confusion, and that no one thinks they’re worth an honest answer.

They are worth one. Give it to them.

Reading changes lives. That’s not hyperbole. It’s something I’ve witnessed over decades of working with young people.

If you’re a parent or work with teens, you know this age group has mastered the art of shutting down. Try to offer advice, and you’ll hear the familiar words: “You wouldn’t understand.” Maybe that’s true, maybe it isn’t. But here’s what I know for certain: sometimes a teen just needs to hear a different voice for the message to cut through the noise.

That’s the power of reading. Books put new stories in front of your kids from voices they might listen to. These stories help teens put words to experiences and emotions they can’t quite articulate yet. When they see parts of their own story reflected in someone else’s narrative, when they watch characters navigate impossible situations and come out the other side, something shifts. They realize they’re not alone. They see that their current circumstances aren’t set in stone.

Reading does something else too. It builds empathy in ways that lectures and advice never can. When your teen spends hours walking in someone else’s shoes through a story, they develop compassion for people whose experiences differ from their own. They learn that pain is universal, even if the details look different. They discover that resilience isn’t about being perfect or having all the answers. It’s about getting back up and trying again.

Now, as a father of two and grandfather to six (and counting), I know getting kids to read is no small thing. We’re competing with smartphones, social media, and a thousand other distractions fighting for their attention. The trick is finding books so compelling that your teens forget they’re “supposed” to be reading. These are the rare stories that make them beg for “five more minutes” to finish just one more chapter before lights out.

I recommend these books to any teen, but especially those who feel lost, lonely, or misunderstood. These stories will inspire them and show them they aren’t stuck where they are.

Castaway Kid by R.B. Mitchell

My story isn’t pretty, but it’s real. Abandoned as a toddler and raised in an orphanage for fourteen years, I grew up believing I was unwanted and unlovable. This book doesn’t sugarcoat the hard parts. It chronicles my journey from abandonment to building a life I never thought possible: a marriage of 45+ years, a family, a multi-million dollar business, and a purpose bigger than my pain.

The truth is, your past doesn’t have to dictate your future. The labels people put on you as a kid don’t have to stick. You can choose differently. You can break cycles. You can build something beautiful out of broken pieces.

For your teen if: They struggle with feeling abandoned, unwanted, or think their past defines their future. If they need to see that broken beginnings don’t determine final destinations. If they need proof that you can overcome what was done to you or perhaps they have done to themself, and still become someone worth knowing.

A note for youth workers: I give away free audiobook versions of Castaway Kid to teachers, youth pastors, counselors, and anyone working with troubled youth. Just reach out to me at info@rbmitchell.com and we’ll make it happen.

Get Castaway Kid here.

A Monster Calls by Patrick Ness

Thirteen-year-old Conor is visited by a monster at exactly seven minutes past midnight. As he navigates his mother’s terminal illness, the monster tells him three stories and demands a fourth: the truth Conor has been too afraid to face. This is a devastating, beautiful exploration of grief, anger, and accepting the contradictions of being human.

Grief is messy. It doesn’t follow rules or timelines. This book gives teens permission to feel the hard things, to be angry at someone they love, and to hold two opposite feelings at the same time. It meets them in that darkness and says, “You’re not alone. What you’re feeling is human.”

For your teen if: They’re dealing with loss or impending loss. If they need permission to feel angry and scared and confused all at once. If they need to know that having dark thoughts doesn’t make them a bad person.

Get A Monster Calls here.

The Wednesday Wars by Gary D. Schmidt

It’s 1967, and seventh-grader Holling Hoodhood is convinced his teacher, Mrs. Baker, hates him. While his classmates attend religious instruction on Wednesday afternoons, he’s stuck reading Shakespeare with her. What unfolds is a year of unexpected lessons about courage, family, and becoming your own person in a world that seems determined to define you.

This book is funny and heartbreaking in equal measure. Through Shakespeare’s words, Holling learns about betrayal, loyalty, love, and what it means to be brave when everything feels scary and uncertain. He learns that the adults who push you hardest are sometimes the ones who believe in you most.

For your teen if: They feel misunderstood by authority figures. If they’re trying to figure out who they are apart from what everyone expects them to be. If they need to see that growing up means making your own choices, even when those choices disappoint the people you love.

Get The Wednesday Wars here.

Between Shades of Gray by Ruta Sepetys

In 1941, fifteen-year-old Lina, her mother, and her younger brother are torn from their Lithuanian home by Soviet guards and deported to Siberia. Based on true events, this is a story of unimaginable suffering, fierce love, and the stubborn refusal to let circumstances destroy your humanity.

Lina loses everything: her home, her freedom, her father, nearly her life. And yet she keeps drawing, keeps hoping, keeps loving her family fiercely. She discovers that even when everything is stripped away, you still get to choose who you’ll be in the darkness. This is a hard read, brutal and heartbreaking, but it’s also a testament to the strength of the human spirit.

For your teen if: They need perspective on their own struggles. If they need to see what real strength looks like when everything is stripped away. If they need proof that hope can survive even in the darkest places.

Get Between Shades of Gray here.

Wonder by R.J. Palacio

August Pullman was born with severe facial differences that have kept him out of mainstream school until now. Starting fifth grade at a new school, Auggie just wants to be treated like a normal kid. But that’s hard when you look like he does. What makes this book special is that it’s told from multiple perspectives, showing how Auggie’s presence affects his sister, his friends, and even the kids who bully him.

The book’s central message is simple but profound: “When given the choice between being right and being kind, choose kind.” Every teenager knows what it feels like to be stared at, judged, or excluded for something beyond their control. This book reminds them that kindness is always a choice, and that choice matters more than we realize.

For your teen if: They’ve ever felt like an outsider. If they’ve struggled with physical differences or disabilities. If they need to learn (or be reminded) that kindness is a choice we make every single day.

Get Wonder here.

The Boy Who Harnessed the Wind by William Kamkwamba

At fourteen, William watched his Malawian village suffer through drought and famine. When his family couldn’t afford school fees, William was forced to drop out. Instead of giving up, he went to the library, taught himself about energy and engineering from books he could barely read, and built a windmill from junkyard scraps to power his family’s home and pump water for their crops.

This book destroys the excuse that you can’t do anything because you don’t have enough resources, education, or support. William had almost nothing. What he had was curiosity, persistence, and a refusal to accept his circumstances as final. His windmill didn’t work on the first try, or the second, or the tenth. But he kept going.

For your teen if: They feel limited by their circumstances. If they need to see what resourcefulness and persistence can accomplish. If they need proof that one person really can make a difference.

Here’s what happens when a teen finds the right story at the right time: they see themselves. Not in every detail, but in the emotions. In the struggles. In the questions they’re too afraid to ask out loud. And when they see how someone else navigated those same dark waters, something clicks. They realize they have options. They realize they’re not crazy or weak or broken beyond repair.

These books won’t fix everything. I’m not naive enough to think a story can solve the complex problems teens face today. But they’ll open doors. They’ll start conversations. They’ll plant seeds that might not sprout for months or years but will eventually grow into something real.

If you want more resources to connect with your teens (whether they’re your kids or the kids you work with), subscribe to my newsletter here on my website. I share practical wisdom and actionable ways to engage with young people who need adults willing to show up and stay. Because that’s what it takes: showing up, staying present, and giving them the tools to navigate a world that can feel overwhelming and impossible.

Get The Boy Who Harnessed the Wind here.

It’s usually around this time of year when people realize they’ve really fallen off the train with their New Year’s resolutions. You started January with the best of intentions. You were motivated, energized, ready to finally change. But by March? You’re back to the same old routines and the same bad habits.

I’m not judging, because I’ve been there. But I also don’t subscribe to the belief that people can never really change. I think the people who peddle that belief aren’t passing judgment on others. They’re actually just limiting themselves and telling you what they think they’re capable of, which isn’t change.

I’m a firm believer that anybody can change. We can break our bad habits no matter how severe they are and no matter how long we’ve had them. The key is knowing how to approach it, creating a plan so you can sustainably eliminate those bad habits, and having the right motivation to keep you going when things get tough or when the novelty wears off.

As somebody who has personally overcome a lot of bad habits (and I mean a lot), today I’m sharing some of my tried and true tips to create sustainable change and break your bad habits once and for all.

First, Let’s Talk About Bad Habits

Before we dive into the how, we need to understand something about bad habits.

Having bad habits doesn’t make you a bad person. The best people I know have bad habits. Whether it’s biting your nails, overthinking situations, assuming you know what people are thinking, interrupting others when they talk, or scrolling social media when you should be working, we all wrestle with something. You’re not broken. You’re human.

With that being said, just because bad habits don’t make you a bad person doesn’t mean you should accept that you’ll always have them. Bad habits are called that for a reason: they’re bad. However big or small they are, they impact your life in a negative way. But you don’t have to live with them forever. You have the power to break them.

Here’s the thing about bad habits: they’re a lot like muscle memory. Your brain is a muscle, so the more you use certain pathways in your brain, the stronger they become. The longer you have a habit, the stronger the urge to repeat that habit becomes. This is why breaking a bad habit is really, really hard. But it will be that much more satisfying and rewarding when you do.

My Tips for Breaking Bad Habits

Tackle One Habit at a Time

Write down all of your bad habits and then list them in order from “easiest to break” to “hardest to break.” Instead of tackling them all at once (which is overwhelming and sets you up for failure), focus on overcoming one at a time, starting with the easiest.

You’ll gain a lot of self-confidence by overcoming one of your bad habits, and then you can use that momentum to tackle the others in a snowball effect. Small wins lead to bigger wins. Trust the process.

If you want help with this, I have a free tool that can guide you. It’s called “Your Change Map” and it helps you lay out everything you want to change and then put them in the correct order so you can create sustainable change. Reach out to me at rob@rbmitchell.com and I’ll send it your way.

Get Crystal Clear on Why You Want to Break Your Bad Habit

Don’t just say “I should stop doing this.” Dig deeper. How does your bad habit negatively impact your life? Write down everything you can think of. Get specific. Get honest.

For example, if you procrastinate, don’t just write “procrastination is bad.” Write down the real consequences: “I stay up until 2am finishing work I could have done earlier. I feel anxious and stressed constantly. I miss deadlines and disappoint people who count on me. I feel like a failure.”

Then set that list in a place you’ll see it regularly, like on your nightstand or your bathroom mirror. Look at it, especially when you’re struggling to break your habit. Keeping these reasons top of mind will help you stay diligent when your motivation starts to fade.

Start Noticing When You Do It

You can’t change what you don’t acknowledge. Identify your bad habit and start paying attention to when it shows up. Do you bite your nails when you’re nervous? Maybe you lash out when you’re criticized. Or maybe you procrastinate your work when you feel overwhelmed.

Start identifying what situations trigger your bad habit. What emotions precede it? What time of day does it usually happen? Who are you around? The more you understand the pattern, the better equipped you’ll be to interrupt it.

Replace Your Bad Habit with a Good One

Something I’ve found really interesting is that it’s a lot easier to “replace” a bad habit with a good one than to just break the bad habit cold turkey.

I would brush my teeth. The tooth pasted gave my taste buds flavor. I had another craving later that night, I would brush my teeth again. In six months I lost 15 pounds, just by brushing my teeth instead of eating late night snacks.

It allowed me to use the energy created by the urge and redirect it toward something beneficial, which helped better satisfy the desire to perform the bad habit. Your brain wants to do something. Give it something productive to do instead of just telling it “no.”

Make It Harder to Do the Bad Habit

We’re creatures of convenience. If a bad habit is easy to do, we’ll keep doing it. So make it harder.

If you spend too much time on your phone, put it in another room when you’re trying to work, better yet, turn it off. The texts and voicemails will be there when you turn it back on. If you eat junk food late at night, don’t buy it at the grocery store. If you skip workouts because you talk yourself out of it in the morning, lay out your workout clothes the night before and sleep in them if you have to.

Remove the friction from good habits and add friction to bad ones. It’s simple, but it works.

Tell Someone About Your Goal

There’s something powerful about saying your intentions out loud to another person. It creates accountability. It makes the goal real instead of just a thought floating around in your head.

Find someone you trust and tell them what you’re trying to change. Ask them to check in on you. Give them permission to call you out when you slip back into old patterns. You don’t have to do this alone, and honestly, you shouldn’t. We all need people in our corner reminding us who we’re trying to become.

Expect Setbacks and Plan for Them

You will mess up. You will have moments where you fall back into the old habit. This doesn’t mean you’ve failed. This means you’re human.

The difference between people who break bad habits and people who don’t isn’t that one group never stumbles. It’s that one group gets back up and keeps going. When you slip up, don’t spiral into shame and give up entirely. Acknowledge it, learn from it, and start again the next day. Progress isn’t linear. It’s messy and inconsistent and that’s okay.

Hope for You

Bad habits can be broken, once and for all. I’ve seen it happen in my own life and in the lives of countless young people I’ve worked with over the years. The key isn’t willpower alone. It’s intention, self-awareness, and a refusal to let temporary setbacks define your permanent reality.

You’re not stuck. You’re not too far gone. And it’s not too late to change, whether it’s March or July or December. Start with one habit. Make a plan. And take the first step today.

I just finished writing about marriage advice for newlyweds, which got me thinking about the challenges couples face. And one of the biggest? Parenting.

It’s one of life’s greatest joys. It’s also one of life’s greatest stressors. Ask any parent who’s been through sleepless nights, teenage rebellion, health scares, or just the daily grind of keeping tiny humans alive and functioning, and they will tell you I’m right.

I raised two kids while building a career and dealing with my own complicated past—fourteen years in an orphanage after being abandoned at age three. My son battled leukemia. My daughter went through her share of struggles. And I had no model for what a good father looked like because the people who should have shown me walked away when I was three years old.

So when people ask me what advice to give new parents, here’s what I tell them. These are the tips for new parents I wish someone had given me—the things I learned about being a good, loving parent despite the stress and chaos.

Children Want Two Things: Opportunities and Boundaries

This might be the most important thing I can tell you about raising kids. Children want opportunities to grow, but they also want boundaries. They need both.

Give them opportunities to explore, experiment, and succeed. But also give them boundaries. Clear ones. 

And here’s the thing: they’re going to test those boundaries over and over again. Not because they’re trying to push your buttons, but because they’re testing them to make sure they’re real. Those boundaries give them comfort.

Setting Boundaries Is an Act of Love

I’ve spoken to kids all over the world in juvenile detention centers, group homes, and crisis centers. You want to know what those conversations taught me? That even the toughest, most independent kids want to know that someone loves them, and what they really needed, going back to what I just said, were boundaries. 

Now a lot of parents don’t want to set boundaries because it makes the child upset. They think, “I love them and I want them to feel good, so I won’t say no.”

But what you’re really communicating with a reasonable boundary that you set and enforce is love and care. You’re saying, “I want better for you than what you’re going to choose for yourself right now.” 

That’s real love. That’s real respect. And through that boundary you’re also instilling self-respect in your child, because you’re teaching them how they should be treating themselves. You’re teaching them to say down the road, “No, I’m not going to do that because I want better for myself.”

Give Them the Opportunity to Talk Openly and Honestly

Now that we’ve gotten clear on the value of providing your kids with boundaries, let’s talk more about giving them opportunities. One of the best opportunities you can give your kid is the opportunity to talk to you openly and honestly.

That doesn’t mean grilling them with questions until you get the answers you want to hear. It doesn’t mean forcing them to tell you things on your timeline and your terms. What it means is giving them opportunities to share with you in a way that feels safe and on their timeline.

Here’s how I would hold this space for my kids.

I remember picking up one of my kids from school, and I could tell they were in a funk. I would ask “How was your day?” and I’d get the silent treatment, or a dismissive “Quit hassling me.”

So I’d drive to their favorite ice cream place without saying a word. “What are we doing here?” “We’re getting ice cream. You got a problem with that?” We’d order, sit down. They might not talk at all.

Then we’d get back in the car, and I’d keep driving further from the house.

“Where are we going?”

“I don’t know. But I’ll keep driving till you’re ready to talk.”

“You’re serious?”

“I’m very serious. I’m going to keep driving, and I’ll give you the time and space you need to talk to me and get your words out so they don’t eat you up inside. I’m not going to ask a question. I’m just going to keep driving till you feel ready to share.”

One time we drove for an hour and a half before those words finally came out. Was it important? Not really. It was some junior high boy drama and my daughter was caught in the middle of it. But she got it all out. And when we got home, I said, “I’m sorry your heart is broken. I love you.” And that was it.

Don’t let a kid who’s struggling and shut down just sit on the couch and play video games, or shut themselves in their room and suffer in silence. Give them the opportunity to share with you, openly and honestly. As a parent, you don’t have to have all the words. Sometimes they don’t even know the words to say. Just hold the space open, give them the opportunity to share, and wait for the right moment.

You’re Not Going to Be Perfect

I don’t want to give the impression that I was a perfect parent. I wasn’t. I made mistakes. I lost my temper when I shouldn’t have. I was too strict sometimes and too lenient at others. 

But I learned that parenting isn’t about being perfect. It’s about being present. It’s about giving opportunities and setting boundaries. It’s about paying attention even when they don’t want you to. It’s about doing what’s best for your kids even when it frustrates them.

And it’s about remembering that the chaos and stress? They’re temporary. But the relationship you build with your kids through all of it—that lasts forever.

February gets people thinking about hearts and flowers. I’ve been thinking about 45 years of marriage, which includes some hearts and flowers, but also includes sleepless nights with sick kids, financial stress, personal struggles, and seasons where we weren’t sure we’d make it through.

If you’re newly married or thinking about getting married, you probably don’t need another list of generic marriage advice for newlyweds. You need the truth. You’re not just partners in romance. You’re teammates in life. And like any good team, you’ll have moments when one of you is carrying more weight, seasons when you’re growing at different speeds, and times when you have to pull each other up and work hard to keep pace.

So here’s what I’ve learned about making a marriage last after 45 years.

The Light Ahead of Me

When I met my wife in college, I was a mess. I’d spent fourteen years in an orphanage after being abandoned at age three, aged out at seventeen, and spent the years after that trying to drown my bitterness in everything I could get my hands on. I was angry, broken, and convinced I was doomed to become exactly what my past said I’d become.

But when I met her, something shifted. I knew I wanted to be a better man for her. Not perfect—I was nowhere near perfect—but better. She became a light ahead of me, pulling me forward toward the man God believed I could be instead of the man my circumstances said I was stuck being.

That’s what a good marriage does. When one of you is growing, reaching, striving to become something more, the other becomes that light ahead, helping you walk into it. And then the roles reverse. You grow in an area where your spouse is struggling, and you become the one pulling them forward, with patience, encouragement, and a lot of love and grace along the way.

You’ll Wound Each Other—Sometimes Without Meaning To

I’d lie if I said our 45 years have been easy. We’ve had some awfully hard times.

Here’s something most people don’t talk about: sometimes in a marriage, a person has their own problems, and those problems wound their partner. They’re not wounding their partner on purpose. They’re just having their own problems. Maybe one of you is dealing with depression, anxiety, unresolved trauma, career stress, or health issues. You’re not trying to hurt your spouse, but your struggle affects them.

That’s when you most need to remember that you’re on the same team. The problem isn’t each other. The problem is the problem. And you tackle it together.

My wife and I have had to learn to say, “Time out. We’re not enemies here. What are we actually fighting?” Sometimes it was financial stress. Sometimes it was exhaustion from raising kids. Sometimes it was navigating one of life’s low points together. But no matter what life throws our way, we always come back to the same truth: we’re teammates.

The Biggest Mistakes I See Couples Make

After counseling men for nearly 23 years through CBMC and working with couples on estate planning, I’ve seen patterns in what breaks marriages apart. Most of it comes down to unrealistic expectations that were never discussed before the wedding.

First, skip premarital counseling and you’re setting yourself up for problems. Good premarital counseling forces you to talk about the hard stuff before you’re legally bound to each other. How will you raise kids? Who manages money? What are the expectations when he’s exhausted from work and you’re exhausted from keeping a human alive all day?

Set clear expectations on issues like these before you get married.

Second, refusing to go to counseling when you hit hard times. Sometimes you need that third party to let you say the words out loud that you shouldn’t say directly to your spouse in the moment. Get it all out to someone who can help you refine it, then bring you back together to work through it.

I’m not saying counseling solves everything, but sometimes you have to look at each other and say, “Together we’re not solving this. Let’s get help.”

Third, forgetting why you chose to get married to each other. In the hard times, you need something to come back to. You need to remember why you got married in the first place.

Ask yourself: What attracted us to each other at the start of our relationship? What did we used to love to do together? What kind of husband did I want to be when we first got married? What were my goals as a newlywed wife? How can we get back to being closer together?

Reflect on these questions together. Remember what was once at the core of your relationship. Talk about it without accusing each other of failing to live up to some ideal. Just talk about who you were and who you wanted to be together.

The Beauty of the Long Haul

After 45 years together, I can tell you that the best part of a marriage isn’t the anniversaries or the vacations. It’s that you build an entire life together—not just a home or a family, but a life.

You don’t have to worry about being known or seen by your partner because they’ve been with you through so much. They’ve seen every side of you—the good, the bad, the side that comes out at 2 a.m. when the baby won’t stop crying, the side that shows up after you’ve lost a job or buried a parent. They know you, and you know them.

Living life with your partner becomes second nature. They become a part of you. You prioritize their needs without thinking about it because their needs are your needs, and vice versa. That’s moving through life as one unit instead of two people trying to coordinate. That’s intimacy—not just romance—true intimacy. 

It’s a powerful, beautiful relationship. One of life’s greatest joys, despite the challenges along the way.

And here’s the beauty of those challenges: every one you face and overcome together makes you stronger. Every hard season you push through weaves another thread in the fabric of your marriage. You become unbreakable not because you never face problems, but because you’ve proven to each other that you can face anything and still choose each other on the other side.

My Advice to You

So if you too want a marriage that will last 45 years and beyond, here’s what I believe matters most:

Get away when you can. A night, a weekend if possible. Reconnect not just as parents or roommates, but as partners. Remember why you chose each other.

Be willing to go to counseling, separately or together, when you need it.

Talk about expectations before they become resentments.

And remember you’re on the same team. When one of you is in a low season, the other pulls them up. When one of you is growing fast, the other works to keep pace or reaches for that light ahead.

That’s what 45 years has taught me.