Shift by Ethan Kross
Shift by Ethan Kross was an extremely useful and empowering read. It offers a clear, practical toolkit for managing emotions without being managed by them. Rather than simply offering comfort, Kross helps readers understand the science behind emotional responses and gives them strategies to shift those emotions in meaningful, constructive ways. I’ve found myself already using many of the techniques he outlines—and seeing the difference they make.
What the Book is About
Ethan Kross reframes emotions as signals, not problems. Negative feelings—like stress, anger, or anxiety—are messages from our bodies and minds, designed to prompt action or reflection. However, when emotions become overwhelming or persistent, we need tools to help shift them. Shift is about developing and using those tools.
The Emotional Shifters Toolkit
Kross offers two main categories of “shifters”: internal and external tools that help us regulate how we feel.
Internal Shifters
- Sensory Shifters: Music, smells, lighting, and taste can change how we feel quickly and viscerally.
- Attention Shifters: Distraction isn’t always bad—temporarily shifting focus can reduce intensity and give space for perspective.
- Perspective Shifters: Using psychological distance (e.g. third-person self-talk or imagining advice to a friend) helps reframe experiences.
External Shifters
- Environmental Shifters: Tidy spaces, nature, lighting, and décor affect mood and energy.
- Social Shifters: Supportive relationships are crucial—knowing when to talk, listen, or step back.
- Cultural Shifters: Culture shapes how emotions are expressed and interpreted—being aware of this can help us manage social context.
The Power of Flexibility
One of the most freeing ideas in Shift is that emotional flexibility matters more than rigid techniques. Not every emotion needs to be faced head-on, and not every moment calls for deep reflection. Sometimes, the best thing to do is take a walk, call a friend, or change the scenery.
Kross challenges the idea that there is one “right” way to regulate emotions. Instead, he encourages adaptability: choose the right tool for the moment.
WOOP: A Practical Planning Method
To turn good intentions into lasting change, Kross recommends the WOOP framework:
- Wish – What do you want to feel or achieve?
- Outcome – What would success look like?
- Obstacle – What internal or external barriers might get in the way?
- Plan – What will you do when the obstacle appears?
This turns emotional awareness into actionable, repeatable habits.
Final Thoughts
We can’t avoid emotions, nor should we try to. But with the right mindset and strategies, we can shift how we respond to them—and, in doing so, shift the trajectory of our lives.
“Your emotions are powerful, but they don’t have to be in charge.”
— Ethan Kross
