In this episode, Jillian Richardson discusses the journey from loneliness to belonging and shares the small steps that can change everything. She delves into why friendship takes more effort than we expect and how we can actually get better at it. Jillian also explores what gets in the way of connection, why it’s not just about putting yourself out there, and how real community is less about finding perfect people, and more about staying when things feel a little uncomfortable.

Key Takeaways:

Challenges of forming friendships as adults The impact of loneliness on social interactions Importance of intention in building connections Strategies for fostering deeper relationships Role of vulnerability in authentic friendships The significance of consistency in maintaining friendships Practical advice for initiating and nurturing friendships The influence of societal factors on feelings of isolation Encouragement to engage in uncomfortable conversations

If you enjoyed this conversation with Jillian Richardson, check out these other episodes:

How to Find Joy and Community with Radha Agrawal

Belonging and Connection with Sebene Selassie

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In this episode, William Egginton invites you to ask the question, “What if you’re wrong?” as he explains how being uncertain makes us more human. William explores the surprising overlap between a physicist, a philosopher, and a poet—each of whom came to the same unsettling truth: that we mistake our model of reality for reality itself. But this isn’t just about subatomic particles or dusty old philosophy books. It’s about how certainty—especially in our relationships—can blind us. What if embracing uncertainty is actually the doorway to wisdom, compassion, and a more connected life?

Key Takeaways:

Exploration of the intersections between philosophy, literature, and quantum physics. Discussion of the nature of reality and the limitations of human knowledge. Examination of biases and their impact on perception and understanding. Importance of interpretation in both science and philosophy. Relational understanding of identity and its formation through interactions. Analysis of free will versus determinism and its philosophical implications. Concept of “degrees of freedom” in understanding human agency. Implications of quantum mechanics on our understanding of reality.

If you enjoyed this conversation with William Egginton, check out these other episodes:

How to Find Zest in Life with Dr. John Kaag

Unsafe Thinking with Jonah Sachs

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In this episode, Ian Leslie discusses the history of the Beatles, John Lennon and Paul McCartney, and the truth we all share in their story. Ian explores how two young men from Liverpool created something together than neither could have made alone, not just music, but a shared consciousness that changed culture forever. John and Paul’s story isn’t just about music. It’s about how we all navigate loss, love, and connection.

Key Takeaways:

[00:01:44] John and Paul’s connection [00:06:12] Lennon and McCartney dynamics. [00:08:17] Paul McCartney’s complex persona. [00:12:16] Vocal parts and shared consciousness. [00:16:10] John and Paul’s musical chemistry. [00:20:26] Intense male friendships in music. [00:22:27] Relationship dynamics between John and Paul. [00:28:11] Communication and miscommunication in relationships. [00:39:23] Lennon and McCartney’s complex relationship. [00:45:37] McCartney’s reaction to Lennon’s death. [00:51:19] McCartney’s emotional process after loss.

If you enjoyed this conversation with Ian Leslie, check out these other episodes:

A Journey of Music and Friendship with Colin Gawel & Joe Oestreich

Music as Medicine: How Rhythm and Melody Transform Wellness with Daniel Levitin

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In this episode, Adam Mastroianni explains why you can’t think your way out of overthinking. He unpacks why the thoughts that feel the most important are often the ones that keep us stuck. We also explore what it means to have a “skull full of poison,” how anxiety disguises itself as insight, and why real change isn’t about breakthroughs—it’s about repetition, action, and feeding the right wolf.

Key Takeaways:

[00:06:07] Anxiety and its misconceptions [00:08:21] Overcoming obsessive thinking patterns [00:16:25] State of psychology as science [00:25:04] Building blocks of psychology [00:27:06] Emotions as control system signals [00:30:43] Basic vs. constructed emotions [00:40:44] Context matters in psychology [00:44:31] Mental heater and air conditioner. [00:47:01] Happiness set points and variance [00:50:42] Control systems and mental states [00:54:11] Changing set points in life

If you enjoyed this conversation with Adam Mastroianni, check out these other episodes:

The Purpose of Emotions and Why We’re Not Wired for Happiness with Anders Hansen

How to Find Peace and Balance in Managing Anxiety with Sarah Wilson

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In this episode, Dr. Amishi Jha explores how to stop losing your mind (literally) and the surprising science of attention. She shares how mastering your mind isn’t about more effort, it’s about understanding how attention really works. You’ll learn how to train the three systems of attention (the flashlight, the floodlight, and the juggler), why mindfulness isn’t just a trend but a mental upgrade, and how to reclaim your focus—12 minutes at a time.

Key Takeaways:

How your attention isn’t broken; it’s just overwhelmed. Understand the three key attention modes Embrace how mindfulness strengthens attention Learn the concept of reframing and deframing and why this is so important Discover the relationship between stress, mood, and attention Uncover the micro-moments in your life and why they matter

If you enjoyed this conversation with Amishi Jha, check out these other episodes:

Stolen Focus and Attention with Johann Hari

How to Focus and Accomplish Goals with Emily Balcetis

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In this episode, Dr. Sarah McKay dives into debunking common brain myths and explores what’s really holding you back from change. She also discusses willpower and how it isn’t the magic bullet for behavior change. This conversation is all about separating fact from fiction when it comes to understanding your brain and how it works.

Key Takeaways:

[00:06:40] Neuromyths and neuroscience understanding. [00:09:31] Lizard brain myth debunked. [00:12:37] Constructed emotions vs. hardwired reactions. [00:16:24] Language and emotional understanding. [00:18:55] Change and brain plasticity. [00:24:41] Willpower and self-control dynamics. [00:30:36] Addiction vs. Habit Distinction [00:33:21] Aging versus dementia distinction. [00:38:24] Cognitive testing for memory concerns. [00:40:43] Alzheimer’s disease research trends. [00:44:47] Hearing loss as a risk factor. [00:49:24] Sleep’s impact on brain health. [00:51:20] Social connections and mental health.

For full show notes, click here!

If you enjoyed this episode with Sarah McKay, check out these other episodes:

Understanding How the Brain Works with Lisa Feldman Barrett

Eating for Brain Health with Lisa Mosconi

How to Harness Brain Energy for Mental Health with Dr. Chris Palmer

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In this episode, Mark Rowland attempts to unlock the wisdom of dogs and discusses what they know about living a good life. He takes on some of life’s biggest, weightiest questions, like, what is meaning, how should we live, and explores them through the lens of our four-legged companions. It’s about philosophy. It’s about dogs, and it’s about the age old question of how to live a good life.

Key Takeaways:

Dogs live without the burden of reflection, which allows them to be fully present and undivided. Meaning in life is more important than the meaning of life—it’s found through alignment with who we are. Dogs are natural philosophers, offering insights through their simplicity and joy in daily life. Humans live two lives—lived and examined—while dogs live one, leading to greater contentment. Dogs embrace small pleasures with full-hearted joy, something humans often overlook. Love is central to a meaningful life, whether expressed through connection, passion, or presence.

For full show notes, click here!

If you enjoyed this episode with Mark Rowland, check out these other episodes:

How to Find Zest in Life with Dr. John Kaag

Shamanism and Spirituality with John Mabry

How Perception Creates Reality with John Perkins

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In this episode, Sahil Bloom explores the idea of redefining wealth and the truth about money and happiness. He also shares a different definition of wealth – one that goes beyond financial success and taps into time, purpose, and relationships. Learn how to start finding the balance between striving for more while appreciating what’s right in front of us.

Key Takeaways:

The trap of “more” and the power of “enough”

Why time is your most valuable currency

How to create a “Life Razor” that guides your biggest decisions

The hidden cost of success and how to redefine it on your own terms

How to balance ambition with presence and joy

For full show notes, click here!

If you enjoyed this episode with Sahil Bloom, check out these other episodes:

Finding Joy in Your Relationship with Money with Elizabeth Husserl

How Relationships Shape Our Happiness and Well-Being with Robert Waldinger

How to Discover What Matters Most in Life with Tami Simon

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In this episode, Spring Washam discusses how to overcome struggle and find freedom. She explores the extraordinary life and spiritual wisdom of Harriet Tubman—not just as a historical figure, but as a guide for breaking free from our own inner prisons. Spring dives deep into the intersection of spirituality, justice, and personal transformation.

Key Takeaways:

How Harriet Tubman’s unshakable belief in freedom shaped her legacy

Why struggles and hardships are often the gateway to growth and resilience

The connection between historical abolitionism and inner liberation

The role of ancestral wisdom and spirit guidance in healing

How to cultivate hope and courage in times of division and uncertainty

Why storytelling is a powerful tool for remembrance and resistance

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If you enjoyed this episode with Spring Washam, check out these other episodes:

Deep Transformation with Spring Washam (2020)

Spring Washam (2017)

Life Lessons with Dr. Edith Eger

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In this episode, Yung Pueblo discusses relationship mistakes and how to love better. He explores how attachments can masquerade as love and how true connection requires flexibility, and shares this powerful insight: attachment is just a deep form of inflexibility—it can look like love, but it’s often about control. Diego also delves into why growth, kindness, and compassion are green flags in a partner, and how to advocate for personal needs without clinging too tightly to rigid expectations. This insightful discussion offers practical wisdom for anyone looking to build healthier, more fulfilling relationships.

Key Takeaways:

Attachment vs. Love – Attachment can often masquerade as love, but it’s really a deep form of inflexibility and control. True love allows for freedom and growth. The Power of Emotional Flexibility – Our ability to adapt, shift perspectives, and embrace change is essential for healthy relationships. The Role of Personal Growth in Love – Your relationship is only as strong as your willingness to grow. When both partners prioritize self-awareness, connection deepens. Kindness and Humility as Green Flags – Instead of looking for perfection in a partner, look for their willingness to grow, their kindness in difficult moments, and their ability to see beyond their own perspective. The Danger of Comparison – Social media can create unrealistic expectations in relationships. Instead of comparing, focus on what truly matters in your connection. Balancing Freedom and Commitment – Love thrives when we allow each other to change and evolve while staying committed to the relationship.

For full show notes, click here!

If you enjoyed this episode with Yung Pueblo, check out these other episodes:

How to Feel Lighter with Yung Pueblo

The Art of Poetry and Prose with David Whyte

Life Through Poetry with IN-Q

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In this episode, Liz Fosslien discusses how to be okay when life feels overwhelming. Do you ever feel overwhelmed by emotions like anger, envy, or uncertainty—and then feel guilty for feeling that way? Liz challenges some of the biggest myths about emotions. She also dives into why negative emotions aren’t actually bad, how perfectionism holds us back, and why uncertainty feels so unbearable. She shares research-backed insights and actionable strategies to help us navigate difficult feelings in a more constructive and self-compassionate way.

Key Takeaways:

00:00 – Introduction to Big Feelings and Emotional Myths 05:55 – The Illusion of Certainty and Why We Overestimate Risk 14:37 – The Cycle of Anxiety, Thought Filtering, and Anxious Fixing 22:53 – Perfectionism as Fear of Failure and How to Break the Pattern 32:35 – The Power of Language: How “Always” and “Never” Reinforce Negative Thinking 38:39 – Comparison Isn’t the Problem—How to Use It for Growth 48:54 – Time Chunking: A Survival Strategy for Emotional Overwhelm 54:49 – Closing Thoughts: Accepting Big Feelings as Part of the Human  Experience

For full show notes, click here!

If you enjoyed this episode with Liz Fosslien, check out these other episodes:

Embracing Emotions at Work with Liz Fosslien (2019)

Befriending Difficult Feelings with Adreanna Limbach

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In this episode, Janice Kaplan explores the happiness formula and how to use your body to transform your mind. She discusses the powerful connection between our bodies and our minds. Drawing from her latest book, What Your Body Knows About Happiness, Janice shares groundbreaking research on how our physical state directly influences our emotions, thoughts, and overall well-being. You'll discover how simple bodily changes—like posture, movement, and even temperature—can dramatically impact our happiness.

Key Takeaways:

How your body sends signals to your brain that shape your emotions Why small physical changes (like sitting up straight or smiling) can boost your mood The surprising ways environment and sensory input influence perception and behavior How chronic pain can be “rewired” in the brain and why movement is key to relief The underestimated power of touch and human connection in emotional well-being Why new experiences—no matter how small—can dramatically improve happiness

For full show notes, click here!

If you enjoyed this episode with Janice Kaplan, check out these other episodes:

Ruth Whippman on the Complexity of Happiness

How to Unleash the Power of Happiness and Success with Emma Seppala

Hope for Healing Chronic Pain with Yoni Ashar

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In this episode, Nikki Eisenhauer shares the #1 mindset shift to stop overthinking and start living. She explores the profound role of insight, emotional maturity, and personal responsibility in personal growth. With her extensive wisdom gleaned from her 17+ years of experience working with highly sensitive individuals, she dives into why some people change while others remain stuck, how overthinking can become a trap, and the importance of balancing self-compassion with accountability.

Key Takeaways:

00:00 Insight is the Key to Change 04:37 Maturity Matters More Than We Think 08:37 Your Feelings Don’t Have to Drive the Bus 14:09 Overthinking is a Coping Mechanism 33:40 Stillness is a Superpower in a Distracted World 45:41 Personal Responsibility is Empowering, Not Harsh

If you enjoyed this episode with Nikki Eisenhauer, check out these other episodes:

How to Harness the Chatter in Your Head with Ethan Kross

Overthinking and Internal Soundtracks with Jon Acuff

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In this episode, math teacher and author Ben Orlin explores the secret to learning and problem-solving in life. He explains why struggling through challenges (in math and life) can actually be a good thing. Ben also discusses the unexpected power of humor and how we can rethink our approach to learning and change.

Key Takeaways:

05:16 – Struggle is a Sign of Learning, Not Failure 13:27 – Why We Fear Math (And How to Overcome It) 25:06 – The Role of Humor and Play in Learning 27:36 – The Paradox of Change and the Infinite Steps of Progress 22:03 – Why We Need to Step Away to Solve Problems 50:27 – The Link Between Happiness and Expectations

If you enjoyed this episode with Ben Orlin, check out these other episodes:

How to Find Real Life in Stories with George Saunders

Improvising in Life with Stephen Nachmanovitch

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In this episode, Ellen Hendriksen discusses the hidden costs of perfectionism and why you never feel good enough. She shares the various ways perfectionism disguises itself as a positive trait—when in reality, it can lead to self-criticism, procrastination, and emotional exhaustion. Ellen also explains why perfectionism is less about being perfect and more about never feeling good enough, how self-acceptance is the antidote, and why procrastination is actually an emotional regulation problem (not a time management issue).

Key Takeaways:

(01:02) – Perfectionism isn’t about being perfect—it’s about never feeling good enough (03:26) – The two wolves of perfectionism: Conscientiousness vs. Self-Criticism (07:36) – Overevaluation: When self-worth gets tangled with performance (16:57) – Guided Drift: Mr. Rogers’ surprising philosophy on perfection and mistakes (26:51) – The power of self-compassion: You don’t need to be perfect to be worthy (39:40) – Emotional Perfectionism: The toxic belief that you “shouldn’t” feel a certain way (43:59) – Why procrastination is actually about emotion management—not time management (50:46) – How to release past mistakes and stop ruminating over failures

For full show notes, click here!

If you enjoyed this episode with Ellen Hendriksen, check out these other episodes:

How to Overcome Perfectionism and Create Your Best Work with David Kadavy

How to Manage Social Anxiety and The Inner Critic with Ellen Hendriksen

Being a Procrastinator with Tim Pychyl

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In this episode, Arlina Allen explores the truth about 12-step programs and dives deep into the common misconceptions, barriers, and unexpected benefits. Arlina shares her personal journey from resistance to transformation, highlighting how reframing common challenges—like the language of “character defects” and the concept of powerlessness—can make the 12 steps a powerful tool for healing.

Key Takeaways:

[01:06] – Why 12-Step Programs Are So Misunderstood

[05:00] – Reframing the Good Wolf vs. Bad Wolf Parable

[07:22] – The Problem with “Character Defects”

[15:46] – The Illusion of Moderation: Can You Control Your Drinking?

[25:14] – Why 12-Step Programs Get a Bad Reputation

[28:46] – Rethinking the Role of God in Recovery

[37:35] – Why Words Like “Alcoholic” Can Be Both Useful & Limiting

[46:31] – The 12 Steps as a Structured Path to Change

[50:49] – The 4th Step: Why Looking at Ourselves is So Hard

[54:28] – Is AA a Cult? Debunking the Myth

For full show notes, click here!

How to Recover the Person You Were Meant to Be with Paul Churchill

A Journey to Sobriety with Laura Cathcart Robbins

How to Embrace Sobriety with Gillian Tietz

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In this episode, Jillian Turecki delves into relationships, the hidden relationship trap, and how negative narratives sabotage love. Jillian emphasizes the internal battle we face between positive and negative thoughts, likening our minds to battlefields. She highlights the importance of not believing every thought that crosses our minds and instead tuning into our hearts and instincts for a more fulfilling life.

Key Takeaways:

[00:05:20] Relationship dynamics and interpretations. [00:12:17] Relationship resistance and patterns. [00:15:14] Responsibility in toxic relationships. [00:18:04] Taking responsibility for love life. [00:22:14] Relationship patterns and personal growth. [00:29:01] Accountability in relationships. [00:30:27] Truth as medicine in relationships. [00:39:08] Making peace with unhealthy habits. [00:44:26] Relationship accountability and needs. [00:50:22] Importance of genuine appreciation. [00:52:56] Relationship positivity ratio. [00:57:12] Emotional patterns in relationships. [01:04:38] Fear driving relationship behaviors. [01:05:58] Effective communication strategies. [01:10:56] Positive intent in relationships. [01:16:36] Healing from heartbreak.

For full show notes, click here!

If you enjoyed this conversation, check out these other episodes:

How to Make Great Relationships with Dr. Rick Hanson

Dr. Sue Johnson on Navigating Romantic Relationships

Cindy Stulberg on Relationships

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In this episode, Corey Keyes explores the concept of languishing vs. flourishing and how to feel alive again He delves into the often-overlooked emotional state that exists between mental illness and thriving and discusses how many of us can feel worn down by life and stuck in a gray zone of stagnation. Corey shares his insights on the importance of mindset and how changing the way we think about our daily tasks can lead us to a more fulfilling life. The discussion touches on the critical aspects of purpose, connection, and vitality, offering listeners strategies to move from languishing to flourishing.

Key Takeaways:

00:05:29 – The Role of Positive Psychology and Mental Health 00:06:46 – Corey’s Background and the Successful Aging Research Network 00:08:08 – The Purpose of Positive Psychology and Addressing Languishing 00:09:25 – Flourishing Despite Mental Health Conditions 00:10:08 – The Relationship Between Flourishing and Mental Illness 00:12:49 – The Challenge of Defining Recovery in Addiction and Mental Health 00:14:02 – The Lack of Peer Support Groups for Depression 00:15:05 – The Role of Experts in Mental Health 00:16:15 – The Difference Between Sharing with Experts and Peer Support 00:17:07 – The Importance of Having a Clear Program in Support Groups 00:18:04 – The Need for a New Approach to Mental Health Support Programs 00:19:01 – Defining Languishing and Its Distinction from Depression 00:20:36 – The Overlap Between Languishing and Depression 00:22:29 – The Impact of Languishing on Mental Health 00:23:39 – Personal Reflections on Eliminating Suffering and Seeking Joy 00:25:04 – The Challenge of Recalibrating After Addiction 00:25:58 – The Importance of Functioning Well 00:28:05 – The Nuances of Feeling Good vs. Functioning Well 00:30:09 – The Difference Between Satisfaction and Momentary Feelings 00:31:04 – The Role of Storytelling in Perceived Well-Being 00:32:49 – The Importance of Meaning and Values Over Mood 00:33:59 – Allowing Self-Assessment in Measuring Well-Being 00:35:53 – The Criteria for Flourishing and Languishing 00:37:08 – Encouraging Reflection and Integration for Listeners 00:38:18 – The Importance of Functioning Well in Achieving Flourishing 00:40:28 – The Difficulty of Achieving Social Well-Being 00:41:10 – The Five Vitamins of Flourishing 00:42:01 – Integrating Flourishing Activities into Daily Life 00:45:05 – The Importance of Mindset in Achieving Flourishing 00:47:09 – Research on Mindsets and Practical Applications

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In this episode, Dr. Ethan Kross discusses how to shift your emotions and move from chaos to clarity. Ethan delves into the complexities of emotions, challenging traditional views that label them as obstacles to overcome. Instead, he presents a fresh perspective, suggesting that emotions can be valuable tools when understood and managed effectively. This conversation explores how our thoughts often skew towards negativity and how conscious effort is required to cultivate a fulfilling life.

Key Takeaways:

00:02:30 – Introduction to Dr. Ethan Kross and His Work 00:03:30 – The Parable of the Two Wolves 00:05:22 – Emotions as Valuable Companions 00:06:07 – The Complexity of Emotions 00:07:51 – No One-Size-Fits-All Solutions 00:10:21 – The Metaphor of Physical Fitness 00:12:25 – Variability in Emotional Tools 00:13:34 – The Complexity of Human Emotions 00:16:35 – The Control of Emotions 00:18:43 – The Serenity Prayer and Emotional Control 00:27:00 – The Role of Self-Experimentation 00:30:34 – Tools for Shifting Emotions 00:31:00 – Attention as a Tool 00:34:28 – The Role of Avoidance and Approach 00:38:12 – Perspective Shifting 00:44:11 – Shifting Your Environment 00:48:07 – Using Environmental Cues for Emotional Regulation

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In this episode, Terri Cole discusses how to break the people-pleasing cycle and set healthy boundaries. She explores the fine line between kindness and people- pleasing and how sometimes, what feels like generosity might actually be an attempt to control someone else’s reaction or avoid conflict altogether. Terri also explains why so many of us fall into this “peace at any cost” mentality and the toll it takes on us. She offers powerful tools to help us break free from that compulsion and get clear on what we’re really responsible for, and how to show up authentically in our relationships.

Key Takeaways:

00:03:03 – Tending to the Shadow Side 00:04:12 – Finding Balance: Reacting vs. Responding 00:06:06 – The Resentment Inventory 00:10:04 – Taking Responsibility for Our Feelings 00:11:14 – Understanding Activation and Transference 00:15:43 – The Impact of Past Relationships 00:19:01 – Defining High Functioning Codependency 00:20:15 – Characteristics of High Functioning Codependents 00:26:38 – The Importance of Mindful Habit Changes 00:27:32 – Distinguishing Kindness from Codependency 00:29:04 – Questions to Differentiate Responsibility 00:34:48 – The Role of Boundaries in Relationships 00:37:01 – The Challenge of Letting Go 00:40:28 – The Power of Asking the Right Questions 00:43:41 – Conclusion: The Balance of Giving and Receiving

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In this episode, Neil Pasricha explores the idea of unlocking every day awesome and how to find joy in the ordinary. Neil delves into the challenges of living in a mindset focused on problem-solving and the importance of recognizing the small joys in life. Neil emphasizes how appreciating simple pleasures—such as the sound of birds, the taste of coffee, or the feel of warm laundry—can help us break free from the cycle of constant task management. He shares practical tools for reclaiming our attention from distractions and encourages listeners to find happiness in the present moment.

Key Takeaways:

Understanding the importance of self-care in a world filled with distractions Being mindfully aware and finding small joys to learn to appreciate the present moment Engaging in gratitude practices, like writing down specific moments of appreciation, to enhance well-being Embracing the role of new experiences to foster personal growth and learning Learning to shift focus from what we lack to what we have to shift perspective and cultivate a mindset of appreciation

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In this episode, Elizabeth Husserl discusses how to find joy in our relationship with money. She explores the roots of scarcity thinking and how it fuels discontent. Elizabeth also shares specific strategies for cultivating a mindset of enough and offers insights into redefining wealth beyond just money. 

Key Takeaways:

Embracing the power of "Enough" and how this concept can transform your financial mindset Understanding the scarcity mindset and how to shift from scarcity to abundance Discovering the benefits of a satiation journal and the impact of gratitude through this practice Building a healthy relationship with money Uncover the keys to fostering a positive and sustainable connection with money for a more fulfilling life Exploring the interconnected nature of human needs and how fulfilling them can lead to greater satisfaction and financial fulfillment

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In this episode, Tim Shriver discusses the power of dignity and building an inclusive world. Tim shares his experiences working with the Special Olympics, highlighting how the athletes embody resilience and hope, often thriving in the face of adversity. He also delves into the significance of inclusivity and how it can transform our communities, encouraging us to see the inherent dignity in every individual, regardless of their abilities or circumstances.

Key Takeaways:

Explore the benefits of building inclusive communities for a happier and more connected society Embrace the impact of intellectual disabilities on families and gain a deeper understanding of their experiences Navigate mental health and addiction recovery with valuable insights and support for a more empathetic approach Learn effective strategies for fostering dignity and respect, creating a more inclusive and supportive environment for all Understand the crucial role of relationships in personal happiness and well-being, and how to nurture them within your community

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In this episode, Kari Leibowitz discusses how to thrive all winter with mindset shifts for beating the cold and dark. She shares her journey from being a winter hater to embracing the beauty of the season while living in Tromsø, Norway, a place known for its extreme winter conditions. Kari delves into the importance of attention and expectation in shaping our experiences, particularly in winter and emphasizes that our mindset can significantly influence how we perceive and interact with the world around us. Discover how we can shift our focus from the challenges of winter to embracing the beauty and unique joys of winter!

Are you ready to create lasting change through small, intentional steps? The Wise Habits program combines behavioral science with timeless wisdom to help you build habits that bring clarity, calm, and resilience to your daily life. Over 6 transformative weeks, you’ll learn practical strategies to create a sustainable spiritual practice, better manage your emotions, and live in alignment with your values—all while staying grounded in the chaos of everyday life. Enrollment is open through January 25th, so don’t miss this opportunity to start your journey. Little by little, a little becomes a lot. Learn more and enroll here.

Key Takeaways:

Embracing winter challenges and mindset Insights from research conducted in Tromsø, Norway, regarding winter depression The role of expectations in shaping experiences of winter The concept of seasonal affective disorder (SAD) and its complexities The importance of adaptation to seasonal changes. The interplay between comfort and challenge during winter The significance of social gatherings and their adaptation in winter The idea of “clearing the way” for beneficial mindsets and supportive conditions The relationship between mindset, reality, and individual perception

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In this episode, Radhule Weininge discusses healing painful patterns and finding freedom. She delves into the intertwining of psychology and spirituality, emphasizing the importance of self-compassion and the role of mystery in the healing process. Dr. Weininger’s insights offer a unique perspective on addressing emotional wounds, highlighting the significance of awareness, patience, and resilience in the healing journey.

Are you ready to create lasting change through small, intentional steps? The Wise Habits program combines behavioral science with timeless wisdom to help you build habits that bring clarity, calm, and resilience to your daily life. Over 6 transformative weeks, you’ll learn practical strategies to create a sustainable spiritual practice, better manage your emotions, and live in alignment with your values—all while staying grounded in the chaos of everyday life. Enrollment is open through January 25th, so don’t miss this opportunity to start your journey. Little by little, a little becomes a lot. Learn more and enroll here.

Key Takeaways:

Discover the path to healing psychological and spiritual wounds for inner peace and growth Uncover the key to understanding traumatic patterns in life for breaking free from recurring challenges Embrace the power of mindfulness for heightened self-awareness and emotional balance Cultivate self-compassion as a vital tool for healing and transforming psychological wounds Explore the fascinating mystery of interconnectedness and its impact on personal healing and growth.

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Are you ready to create lasting change through small, intentional steps? The Wise Habits program combines behavioral science with timeless wisdom to help you build habits that bring clarity, calm, and resilience to your daily life. Over 6 transformative weeks, you’ll learn practical strategies to create a sustainable spiritual practice, better manage your emotions, and live in alignment with your values—all while staying grounded in the chaos of everyday life. Enrollment is open through January 25th, so don’t miss this opportunity to start your journey. Little by little, a little becomes a lot. Learn more and enroll here.

In this episode, Pico Iyer discusses the power of silence and offers insights and wisdom on stillness and solitude. Pico delves into the impact of silence on mental health and offers his deep understanding of the transformative effects of solitude in the pursuit of personal growth.

Key Takeaways:

Embrace the power of silence to unlock personal growth and inner peace. Discover the pathway to joy through contemplative practices in your daily life. Explore the profound impact of solitude on your mental well-being and clarity of thought. Uncover the spiritual journey of Leonard Cohen and its relevance to personal growth. Learn to balance hope with reality in facing life’s challenges for enhanced mental well-being.

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In this episode, John Miles discusses how to unlock your potential and strategies for intentional living. He shares his journey of personal growth and resilience, drawing upon pivotal moments that shaped his path. John delves into the profound impact of intrinsic motivation and the pursuit of finding true significance that leads to a deeper understanding of our own purpose.

Struggling to stick to your goals? In the upcoming 6 Saboteurs of Self-Control Workshop, we’ll uncover the six hidden obstacles that sabotage your progress and teach you how to overcome them. From breaking free of autopilot habits to tackling self-doubt and emotional escapism, this live session offers practical tools and strategies to help you make better choices and stay aligned with your values. Join us on Sunday, January 12 at 12pm ET and take the first step toward lasting change.

Key Takeaways:

Embracing change and finding personal growth in challenging environments Learning from experiences in confronting authority and navigating power dynamics Adapting to change and cultivating personal growth in the face of uncertainty Finding purpose through meaningful service and the impact of making a difference

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In this episode, Rachel Hollis offers a unique approach to changing your life by asking life changing questions to transform your mindset and actions. She shares her journey of overcoming anxious thoughts and the importance of learning to interrupt negative thought patterns. Rachel also emphasizes the need to move beyond seeking more information and instead focus on applying what we already know.

Struggling to stick to your goals? In the upcoming 6 Saboteurs of Self-Control Workshop, we’ll uncover the six hidden obstacles that sabotage your progress and teach you how to overcome them. From breaking free of autopilot habits to tackling self-doubt and emotional escapism, this live session offers practical tools and strategies to help you make better choices and stay aligned with your values. Join us on Sunday, January 12 at 12pm ET and take the first step toward lasting change.

Key Takeaways:

Discover practical actions to manage anxiety and take control of your well-being Uncover the impact of parental anxiety on children and how it shapes their emotional growth Explore the transformative benefits of therapy for overcoming PTSD and anxiety. Learn effective strategies to interrupt and reframe negative thought patterns for a more positive mindset. Elevate your personal growth by understanding the importance of setting higher standards for yourself.

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Struggling to stick to your goals? In the upcoming 6 Saboteurs of Self-Control Workshop, we’ll uncover the six hidden obstacles that sabotage your progress and teach you how to overcome them. From breaking free of autopilot habits to tackling self-doubt and emotional escapism, this live session offers practical tools and strategies to help you make better choices and stay aligned with your values. Join us on Sunday, January 12 at 12pm ET and take the first step toward lasting change.

In this episode, Ralph De La Rosa discusses how to find your path to healing and post-traumatic growth. He explores the importance of understanding trauma, the conditions in which it occurs and explores the intricacies of the human nervous system. Ralph shares many personal reflections and psychological insights that offer a fresh perspective on trauma and how we can learn to overcome it for a more balanced and meaningful life.

Key Takeaways:

Discover effective strategies for healing from traumatic stress Understand the role of subjectivity in trauma and its impact on personal growth Explore the connection between rejection sensitive dysphoria, ADHD, and post-traumatic growth Uncover powerful post-traumatic growth strategies for personal development Learn about the benefits of the Internal Family Systems model for navigating trauma and fostering growth

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Struggling to stick to your goals? In the upcoming 6 Saboteurs of Self-Control Workshop, we’ll uncover the six hidden obstacles that sabotage your progress and teach you how to overcome them. From breaking free of autopilot habits to tackling self-doubt and emotional escapism, this live session offers practical tools and strategies to help you make better choices and stay aligned with your values. Join us on Sunday, January 12 at 12pm ET and take the first step toward lasting change.

In this episode, Michelle Segar explains the importance of understanding choice points for lasting changes in eating and exercise. She is an expert in sustainable behavior change for health and well-being and provides valuable insights and strategies for implementing consistent and lasting lifestyle changes. Michelle’s insights shed light on the complexities of habit formation, challenging conventional approaches and advocating for a more holistic and compassionate perspective.

Key Takeaways:

Mastering the art of transforming unskillful behavior into skillful actions for lasting change Overcoming the motivation bubble to unlock the secrets of healthy habit success Unveiling powerful strategies for building and maintaining consistent exercise and eating habits Harnessing the role of executive functions in making healthy choices for a thriving lifestyle Embracing value-based decision making for sustainable and meaningful behavior change

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In this episode, Meghan O’Rourke discusses how to find joy and healing while living with chronic illness. Meghan shares her personal journey through years of unexplained symptoms, misdiagnoses, and the frustrating search for answers. She delves into the intricate relationship between mind and body, exploring how our thoughts, emotions, and physical sensations intertwine in ways that challenge conventional medical understanding. We examine the role of stress, expectations, and societal pressures in shaping our experiences of illness and recovery.

Key Takeaways:

The importance of viewing the body as an interconnected system rather than isolated parts How empathy and understanding from healthcare providers can significantly impact patient outcomes The challenges of managing symptoms like brain fog and fatigue, which can be harder to address than physical pain The need to balance advocating for oneself while resisting catastrophic thinking Rethinking what “healing” means in the context of chronic illness

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In this episode, Chris Bailey discusses how to break free from the “more” trap and find balance in a busy life. He explores the concept of ‘stimulation heights,’ the challenges of constant digital stimulation, and practical strategies for creating meaningful, intentional experiences. Chris also shares how learning to cultivate presence can lead to greater calm, focus, and fulfillment in your modern lifestyle.

Key Takeaways:

The misconceptions about calm and its crucial role in productivity How our pursuit of “more” impacts our ability to be present The concept of “super stimuli” and their effect on our brain chemistry Practical strategies for creating boundaries and finding balance The power of savoring and its impact on our overall well-being

Connect with Chris Bailey: Website | Instagram

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In this episode, Kimmy Culp explores how we can transform our inner dialogue to heal and connect. The discussion includes the complexities of mental health, personal identity, and the power of self-talk. Kimi also shares her journey with bipolar disorder as she emphasizes the importance of community, shared experiences, and the healing power of recognizing one’s struggles.

Key Takeaways:

Exploration of mental health and personal identity The impact of self-talk on well-being The importance of community and shared experiences in healing The complexities of labels and identity in relation to mental health The concept of comparative suffering and its implications The role of gratitude in mental health and healing The significance of authenticity and vulnerability in relationships

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In this episode, Daniel Levitin explores the concept of music as medicine and how rhythm and melody can transform wellness. Delving into the origins of music therapy, he uncovers its historical significance in ancient healing practices and its gradual resurgence in modern times. Daniel illustrates the connection between music and the human brain, emphasizing its ability to evoke deep emotional responses and aid in treating various neurological and psychological conditions.

Key Takeaways:

Discover the transformative power of music for emotional expression and stress relief Explore the therapeutic potential of music for improving movement and coordination in individuals with movement disorders Uncover the profound impact of music in bringing comfort and joy to individuals living with dementia Learn how music can serve as a powerful tool for reducing and managing chronic pain Delve into the role of music in enhancing memory retention and cognitive function

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In this episode, La Sarmiento explores what it means to embrace imperfection to discover the path to true self-acceptance. La shares their journey of discovering and embracing identity, belonging, and the challenges of living authentically in a world that often demands conformity.

Key Takeaways:

Learning to feed our “good wolf” through conscious effort and daily choices Balancing the absolute truth of oneness with the relative truth of societal inequalities The role of identity in spiritual practice and the complexities of the “no-self” teaching Creating inclusive spaces in spiritual communities and the challenges of true integration The transformative power of unconditional love through relationships, including animals

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In this episode, Anders Hansen explains the purpose of emotions and how we?re not wired for happiness. Anders discusses the evolutionary nature of our minds and how our ancestor?s survival instincts have shaped our modern-day experiences of anxiety and happiness.

Key Takeaways:

Understand how human emotions have evolved to serve a purpose in our lives Discover the powerful impact of exercise on your mental well-being Learn effective strategies to overcome feelings of loneliness and connect with others Explore the role of inflammation in depression and its potential influence on mental health Recognize the importance of nurturing relationships for your overall happiness and well-being

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Feeling overwhelmed by holiday stress or the pressure to make everything perfect? Or maybe it?s the loneliness this season can bring. Either way, you?re not alone?and this year can be different. Join us for a free online webinar on Sunday, December 10, at 12 PM Eastern to learn a simple habit that can help you let go of stress and find peace, steadiness, and genuine connection. Give yourself this gift of support and clarity for the season. Sign up here.

In this episode, Ayelet Fishbach dives into the science of motivation and shares valuable insights on goal-setting and willpower. As a social psychologist and motivation scientist, her work involves understanding the intricacies of human behavior and environmental influence. Dr. Fishbach also shares a fresh perspective on intrinsic and extrinsic motivation and explains the importance of learning to nurture empathy toward our future selves.

Key Takeaways:

Master effective behavior change strategies to reach your full potential Bust motivational myths and unlock your true drive Craft powerful personal goals that propel you forward Embrace the importance of intrinsic motivation for lasting success Skillfully handle goal competition to stay on your path to achievement

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In this episode, David Redish explains why we should be thinking about changing how we choose and explores the process of decision-making. He discusses the systems our brains use to make decisions and how these systems interact and influence our choices, from everyday decisions to complex moral dilemmas.

Key Takeaways:

The three decision-making systems in our brains and how they function How the way we frame questions can dramatically alter our decisions The role of morality as a tool for fostering cooperation and mutual benefit Practical strategies for aligning our actions with our values The complex nature of addiction and its relationship to decision-making

Feeling overwhelmed by holiday stress or the pressure to make everything perfect? Or maybe it?s the loneliness this season can bring. Either way, you?re not alone?and this year can be different. Join us for a free online webinar on Sunday, December 10, at 12 PM Eastern to learn a simple habit that can help you let go of stress and find peace, steadiness, and genuine connection. Give yourself this gift of support and clarity for the season. Sign up here.

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In this special episode on gratitude, you?ll hear life lessons from the great minds of Dr. Nicole LePera, AJ Jacobs, Martha Beck, Susan Cain, and Cory Allen. Throughout these conversations, we explore practical ways to incorporate gratitude into our daily lives, overcome common obstacles to feeling grateful, and use gratitude to enhance our relationships and overall well-being. You?ll find a fresh perspective on gratitude, moving beyond simple platitudes to explore how we can cultivate a deeper, more meaningful sense of appreciation in our lives.

Key Takeaways:

Grasping the power of gratitude when grounded in the present moment Practicing detailed expressions of gratitude to deepen our appreciation Balancing gratitude with acknowledgment of life?s challenges is crucial Cultivating wonder that naturally lead to feelings of gratitude Viewing gratitude as a state of being, rather than just a tool, to provide a solid foundation for navigating life?s ups and downs

Feeling overwhelmed by holiday stress or the pressure to make everything perfect? Or maybe it?s the loneliness this season can bring. Either way, you?re not alone?and this year can be different. Join us for a free online webinar on Sunday, December 10, at 12 PM Eastern to learn a simple habit that can help you let go of stress and find peace, steadiness, and genuine connection. Give yourself this gift of support and clarity for the season. Sign up here.

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In this episode, Paul Looman explains the meaning of surfing the waves of time and how we can start finding balance in a busy world. He shares insights from his 40 years of Zen practice and his work helping individuals and groups find calm amidst chaos. We discuss how traditional time management techniques often fall short and why a more intuitive approach can lead to greater productivity and peace of mind.

Key Takeaways:

The connection between Zen practice and effective time management How to transition from control to trust in managing our time The importance of doing one thing at a time and truly finishing it Creating ?breathers? between activities to enhance creativity and clarity Transforming tasks into manageable items Observing and working with background mental programs like worry and hurt Developing and trusting our intuition for prioritizing tasks

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In this episode, Dr. Laurie Santos discusses the importance of taking small steps to find happiness and the science of mindful living. She reminds us that happiness is not a destination, but a practice. By understanding the science behind well-being and implementing small, consistent changes, we can learn how to apply these insights to our own lives to find greater joy and fulfillment.

Key Takeaways:

Embrace the power of small, consistent actions in shaping our happiness Understand how our environment and social connections influence our behavior Learn the common misconceptions about what truly makes us happy Discover strategies for overcoming loneliness and building meaningful connections

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In this episode, Pete Etchells brings a fresh perspective to the discussion on rethinking our relationship with technology. He challenges prevalent assumptions and encourages a deeper exploration of the nuanced effects of technology on our mental health and overall well-being. Pete shares some of the complex research and distills it into comprehensible insights for a more informed understanding of the intricate relationship between digital devices and mental health.

Key Takeaways:

Understand the nuanced effects of screen time on mental health Discover effective digital detox methods to improve well-being Explore the impact of social media on overall mental and emotional health Learn strategies for managing and overcoming screen addiction Recognize the role of technology in attention and distraction, and how to navigate it effectively

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In this conversation, Emily Balcetis discusses how we can embrace the power of visualization to achieve your goals. Emily?s research-backed strategies provide a fresh perspective on how we can use our powerful lminds and eyes to create the life we desire. She shares insights on how our visual environment influences our behavior and offers practical tips for setting ourselves up for success.

Key Takeaways:

How to accurately track progress and use it for motivation The impact of visual focus on our perception of goal achievability When to narrow our focus and when to widen our perspective Practical ways to frame our environment for success The connection between what we see and the actions we take

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In this conversation, Rosemerry Trommer shares her journey of embracing grief and finding joy. She delves into her personal experiences with grief and the profound impact it has had on her life. Rosemerry?s reflections highlight the intertwined nature of sorrow and praise, emphasizing the importance of self-compassion in navigating life?s challenges. With unwavering honesty, she shares how she found peace and joy amidst the darkness and offers a unique perspective on the transformative power of embracing the profound interconnectedness of grief, love, and the human experience.

Key Takeaways:

Navigate the delicate process of grieving with grace and understanding Discover the transformative power of finding peace through poetry during times of emotional turmoil Uncover the intricate process of emotional healing and how it can lead to resilience and growth Embrace the importance of self-compassion in grief and its impact on the journey to healing and acceptance Learn the art of embracing life?s mundane moments and finding joy in the everyday

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In this episode, Catherine Gray discusses identity and how our past shapes who we become.  She shares her journey from writing non-fiction to crafting her first novel, which contains some themes from her life experiences. Catherine also delves into the ongoing battle between nature and nurture in forming our personalities and addictive tendencies as well as the impact of our choices in determining our future.

Key Takeaways:

The power of small decisions in shaping our life's trajectory How attachment styles influence our relationships and behaviors The challenges of new parenthood and societal pressures on mothers The subtle ways we manipulate narratives in our daily interactions Strategies for breaking free from people-pleasing tendencies

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In this episode, Ruth Whippman discusses navigating the impossible standards of masculinity. Ruth has grappled with the conflicting emotions of mothering boys and societal shifts and she found herself questioning the very essence of masculinity and its impact on her sons. She delves into the challenges boys face in navigating societal expectations and the lack of language for them to articulate their experiences. Through her personal experience and research, Ruth sheds light on the overwhelming pressure boys encounter to conform to traditional masculine standards, while also questioning the divisive nature of the term "toxic masculinity."

Key Takeaways:

Understanding toxic masculinity and learning to empower boys to be their authentic selves Navigating the shifting landscape of raising sons for healthier relationships and respectful behavior Embracing the beauty of blending masculinity and femininity to create a more inclusive and empathetic society Embracing the profound impact of body shaming on men and how to promote positive body image for boys Redefining masculinity standards for boys to foster a culture of kindness, emotional intelligence, and self-expression

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In this episode, Peter Kim explains how trust works and why it matters. Peter has conducted extensive research on the factors that influence trust and has contributed significantly to the understanding of trust in relationships and society. His work sheds light on the impact of intention on trust dynamics, offering valuable insights into the fundamental role of trust in our interactions, provides a deeper understanding of these dynamics at play in our everyday lives.

Key Takeaways:

Uncover the crucial role trust plays in shaping our communities Learn how to navigate and manage the delicate nature of high initial trust in relationships Discover how to assess trust levels based on both competence and integrity, leading to more meaningful connections Acquire effective strategies for repairing trust through genuine apologies and actions Explore how intention shapes trust dynamics and influences the quality of relationships

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In this episode, Kathryn Mannix shares the wisdom she has gained as a palliative care expert for living while navigating the journey towards death. She explains how we can approach death with greater understanding and less fear and offers insights that challenge our common perceptions about dying.

Key Takeaways:

The importance of having open conversations about death before its imminent How the process of dying is often more peaceful than we imagine Why planning for end-of-life care should focus on what matters most to the individual The predictable patterns of dying and how understanding them can bring comfort Ways to support loved ones through their final days

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In this episode, Yoni Ashar explains the elements of neuroplastic pain and offers hope for healing chronic pain. In his work with?Pain Reprocessing Therapy? he delves into how this unique approach differs from traditional pain management techniques. Yoni?s research challenges our understanding of pain and opens up new possibilities for healing and well-being.

Key Takeaways:

The role of fear and threat perception in maintaining pain Key indicators that your pain might be neuroplastic The three components of somatic tracking in working through pain How to create a sense of safety around pain sensations

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In this episode, Seth Godin shares insights from his new book on how to create a life strategy for meaningful change. He explains how strategy isn?t just for business, it?s a crucial tool for shaping our personal lives and relationships. Seth also delves into the importance of understanding the systems we operate within and how we can learn to create change within them

Key Takeaways:

The power of consistently feeding our ?good wolf? through conscious effort How to apply strategic thinking to personal and family life Understanding and navigating the systems that influence our choices The difference between a good decision and a good outcome The danger of false proxies and the importance of measuring what truly matters

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