Are you listening to Sam Harris’s Waking Up podcast?

If you aren’t, you should be. Sam is a prolific author, speaker, debater and philosopher, with his fingers in pies as varied as religion and its effects on society (generally bad), artificial intelligence (be afraid), and free will (nonexistent, but not for the reasons you might think). Not afraid to let the full bluntness of his ideas and criticisms strike the unsuspecting bystander soundly across the face, he nevertheless seems to me to be one of the most thoughtful and measured communicators in the public sphere these days. Add to that that he has a way with words which frankly makes me feel small on a regular basis.

His ruminations on such topics takes him often into the realms of morality and emotions, and the roles that these things play in our lives; if you can learn to master your emotions, you can more easily and completely tame your morality. How to best master your emotions? Harris advocates for meditation and mindfulness practice. I’m not quite enough of a tree-hugger to have done more than dunk my fingertips into the deep waters of meditation, but I’m a big fan of mindfulness, and that is an easy thing to do. In fact, it’s something I did fairly often before I knew anything about “mindfulness” being a thing: simply stop, now and then, and ask yourself — why am I doing this? how am I feeling right now? is this thing I’m doing a good use of my time and my energy? The point isn’t to change your behavior overnight, it’s simply to begin recognizing patterns. Behavioral patterns, like constellations in the night sky, become impossible to un-see once you’ve noticed them. Once noticed, you can begin to redirect yourself toward making decisions and choosing behaviors which more closely align with the life you would choose for yourself.

Which is where the emotion comes in. When emotion floods your system, it becomes harder and harder to make rational decisions. Take the guy who’s trying to drop a few pounds who, while at his parents’ house on a long weekend, decides to have a second piece of pie for dessert. This guy doesn’t usually avoids having dessert at all; desserts, after all, are somewhat antithetical to losing weight. But put him in his parents’ house, where through a strange alchemy of the brain, food equals love and eating everything his mother puts in front of him is a way of expressing that love, and gosh darn it the pie tastes so good, you know what, I think I will have another piece. (Did I mention that the guy in question was me? The guy in question was me.) Emotion short-circuits the rational brain.

One of Harris’s saws about emotion, though, is that it has a half-life. And that half-life is shorter than you might expect. Emotion, like an afternoon drizzle on a hot summer day, burns away quickly if you allow it to. Trouble is, most of us are happy (see what I did there?) to let emotion run us. Get caught behind the idiot paying for their groceries with a jarful of pennies or a fanny pack full of expired coupons, and we’re likely to keep coming back to that moment, reliving it, and getting enraged again for hours afterward. It can trash your productivity at work. It can distract you from a family outing. Case in point: just this afternoon, I went out with my family to lunch. On the television situated right behind my wife’s head, they were replaying this last year’s Super Bowl, wherein my beloved Atlanta Falcons performed the saddest, most public self-strangulation in sports history. And I couldn’t help it. I tried to ignore it, but my eyes kept darting up to the screen and that knot in my gut kept tightening, because I knew what was coming. It messed me up. I was physically getting angry.

And then, after about twenty minutes, I stopped and asked myself. Why are you watching it? You know what happens. You’ve gone through the heartbreak already. Your kids and your wife are right here with you in the here and now. Pay attention to them. And I did. I’m not going to say I ignored the game entirely — the second half of that game was like a bad train wreck played out in slow motion, after all — but I did better. I noticed a bad pattern and I improved on it.

I’m not great at this. I’m not even particularly good at this. But I want to be better.

You know who’s really good at this?

Kids.

Both of my kids are Jedi masters when it comes to letting their emotions decay: my five-year-old son and my three-year-old daughter, both of whom can be proper terrors when they don’t get their way. I can send my son to time-out for anything from taking an unsavory tone with me or his mother to whacking his kid sister across the skull with a decorative figurine. He goes to his room scowling and howling, slams the door and buries his face in his blankets. Ten minutes later, I check on him, and not only has he completely calmed down, but sometimes he’s totally forgotten why he got time out in the first place. Or my daughter — she can have a full-on tantrum in the grocery store over not being allowed to buy another bag of rainbow Goldfish (laid on the ground, kicking, screaming, tears streaming down her face), and after just a couple of minutes buried, sobbing, in an adult’s shoulder (usually my wife’s), she’s got a smile on her face as she runs up and down the cereal aisle.

On the one hand, this short memory can be infuriating (you don’t even remember why you’re in trouble?), but on the other, it’s instructive. You never talk to a toddler who’s really having a rotten day because they got cut off in traffic. They don’t even remember what happened to them ten minutes ago. They don’t hold onto stuff, good or bad.

There’s a lesson in that. I’m not even going to bother tying it to writing this week; it’s a lesson we all need, and the lesson is to make like Elsa and let it go. Kids somehow intuitively know how to let stuff go, and somewhere along the line, we stress them out and they start holding onto their insecurities and their frustrations and all the things that upset them. Somehow we have to embrace the half-life of the tantrum. It’s okay to get pissed off, to get angry and upset and down on yourself. That stuff happens, and there’s probably no stopping it. But when it’s five hours later and you’re still replaying the moment when the jerko hipster on his cell phone jumped in front of you in line at the Kroger, you have to ask yourself — why is this still in my brain? It isn’t benefiting you in there. And it certainly isn’t still bouncing around in the hipster’s head. It’s only there because you’re keeping it there.

And we don’t have to keep it there.

Tough day at work? You’re home now, and you get another day tomorrow.

Friend said something that upset you? Either tell them about it and clear the air, or forget it — they probably already have — and move on.

Stubbed your toe yesterday and it still hurts? Well, that’s a bummer — but you don’t have to take it out on your wife and kids.

Pay attention to the thoughts that are banging around in your head. Sometimes all it takes is opening the windows to let the bad air out to give you a clean perspective.