Default Mindset: The PUG Framework for Equipoise

Many of us wonder, “What mental state should I cultivate to find balance?” We all seek that comfortable default mindset that offers safety and stability. Upon reflection, the acronym PUG emerged—like the beloved French boxer bulldog breed—a simple yet powerful framework to return to when the mind wanders into turbulence. P for Positivity, U for Untethered, and G for Gratitude. The PUG mindset serves as an anchor in challenging moments.

If you are sinking into negativity, treat it as a landmine. Flip it, reframe it, and try to reduce the noise that robs you of the energy. It is not worth your time.

Sometimes I ask my patients to be at ‘surface level.’  They get puzzled at the idea of surface versus deep authentic self. That is not what I mean by surface to be superficial. It is exhausting to be perpetually deep all the time, especially for all those who overthink and go in circles. Step into the “front office” of your mind, leaving the analytical “back office” temporarily vacant (see the picture below). Another approach to being untethered is embracing lightness—being “fun and fluffy.” There’s beauty in simple conversations and unburdened interactions through small talk. There is a time and place for everything, right? Simplify yourself for those in your life.

What if you get all worked up about a problem? Sit through it, mentor yourself through it, journal it, and take mini-measured steps to solving it. The problem-solving model I previously described will be perfect for journaling through the issues that crop up. You get better with time in solving issues over time, it gets easier. Do not spill all your problems around you beyond a point as no one can truly fix it. You feel spent. Sometimes, when burdens grow too heavy, entrust them to Universal forces, allowing resolution to unfold naturally with time. No need to massage a problem beyond what you can do at any moment in time.

Some people avoid confronting practical realities, like, say, job searching, especially when they need one. They become paralyzed by avoidance. Consider how traditional New Year’s wishes—Joy, Prosperity, and Health—endure for good reason. These translate to the essential triad of mental, physical, and financial well-being, each supporting the others. We need to not make light of this reality of life and thrive, not just survive. A good way could be to write three seminal five-year goals, look at them each day, and do something towards them, even if it is a miniscule effort.

One of my lovely patients shared that she set her intention to foster stability as she was doing Yoga. This idea resonated with me. I wondered: why not set intentions as you do any task, like when cutting an avocado? We can always set our intentions as we remember to do so, and, maybe land on the PUG mindset- Positive, Untethered, Grateful!