Podcasts about diana hill

Are you struggling to find inspiration and express your creative self? In this special episode of The Wise Effort Show, Dr. Diana Hill shares a vulnerable and insightful conversation from the bonus episode of the Emerging Form podcast. Delving into the nuances of creativity and recovery, Diana discusses her journey with poetry, metaphor, and wise effort. She reveals how personal imperfection and vulnerability can become powerful tools for growth and connection. Learn how to harness your creative energy and face challenges with courage and resilience. In This Episode, We Explore:The role of vulnerability in creativity and recoveryThe effectiveness of using metaphors in psychological interventionsInsights on maintaining wise effort amidst personal strugglesPractical tips for integrating creativity into your healing journeySuggested Next Episode:Episode 157: The Medicine Of Surrender, Poetry, And Metaphor With Rosemerry Wahtola TrommerRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

Are you constantly pouring your energy into everything and everyone, yet ending the day feeling completely wiped out? In this episode, Whitney sits down with Dr. Diana Hill, author of Wise Effort: How to Focus Your Genius Energy on What Matters Most, to explore what it really means to spend your energy in ways that align with who you are.   Dr. Hill introduces the idea of “wise effort,” a mindful approach to work, motherhood, and personal growth that helps you focus on what truly matters rather than simply doing more. She explains how to identify and direct your “genius energy”—the natural strengths that help you thrive when used wisely but can lead to exhaustion when misused.   Whitney and Dr. Hill also discuss The Nightmare Review, a self-reflective practice that reveals what you value most by imagining the story you don't want to live. Through this conversation, you'll learn how to move from overdoing to intentional action, reconnect with your body's signals, and bring vitality and joy back to your days.   If you've been feeling overextended, uninspired, or out of alignment, this episode will help you reclaim your energy and live with more clarity, curiosity, and ease.   Here's what you can look forward to in this episode: Wise effort vs. unwise effort Understanding genius energy When your genius can become a problem The positives and negatives of being a planner What it looks like to treat ourselves with wise action The “Nightmare Review” practice How environment can impact wise effort “One Eye In, One Eye Out” practice Reflection question to ponder: If there's no problem to be solved, what's left?   Learn more about 1:1 coaching with Whitney - book a 15-minute Spark Session   Connect with Whitney: Instagram l Website l 5 Days to Less Stress, More Satisfaction l Tend to Your Soul Toolkit l 10 Soulful Journaling Prompts | Electric Ideas Podcast   Connect with Dr. Hill: Instagram | Website | Book: Wise Effort | Podcast: The Wise Effort Show

I don't have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it's really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do. Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You'll learn compassionate, doable strategies for getting unstuck—whether it's setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again.Enhanced Show Notes and Full TranscriptEPISODE HIGHLIGHTS:07:40 – Wise Effort: Using your energy in alignment with your values08:10 – Genius Energy: Recognizing your unique strengths12:44 – Overcoming “I Don't Have Time to Exercise” with wise effort15:40 – Stalling Behavior: How to recognize and manage it20:03 – Productive Procrastination: Turning stalling energy into productive movement27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active36:10 – Relationship Map: Aligning movement goals, energy, and relationships45:38 – Movement, Community, and Celebrations: Engaging others in activity49:58 – Energy Audit for Decision Making: Four questions to guide your choices57:02 – Listener Question: Floor sleeping and neck tensionBOOKS & RESEARCH MENTIONEDI Know I Should Exercise But... 44 Reasons We Don't Move and How to Get Over Them by Diana Hill & Katy Bowman Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill  CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! About Dr Diana Hill MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officePeluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Learn how to move beyond trivial, distracting goals and tap into your hidden (and most fulfilling) motivations and latent "genius gifts," with clinical psychologist Diana Hill's research-backed "Wise Effort Method." Have you ever felt on a gut level that you've been distracting yourself with "surface-level" goals—rather than being passionately pulled toward what truly fulfills you? In this episode of Insights At The Edge, Tami Simon joins Diana Hill, PhD, a leading psychologist and the author of Wise Effort. With them, you'll learn and practice some of Diana's most effective, research-backed exercises for discovering your heart's deepest hidden motivations—and your overlooked "genius gifts" for empowering those desires. Don't miss this exceptionally practice-rich episode to explore: The difference between surface goals and deep motivation. "Deep Motivation" – Why willpower and discipline never win long-term, and how to let your true North Star values pull you passionately into your days. 3 questions for getting unstuck from unhealthy relationships, work situations, and addictive behaviors. How to identify your "genius qualities" (yes, you have plenty of them!) An incredibly effective one-minute exercise: "To reveal your deepest values, just follow your pain." "Choice Points" – Tuning in to the daily crucial moments where our values and actions accrue a life of either joy or regret. How to gain "psychological flexibility," the one science-backed strength crucial to positive emotional wellness, and more. Intrigued? Tune in now! This episode is sponsored by BetterHelp. Listeners of Insights At The Edge get 10% off their first month at www.betterhelp.com/soundstrue. Note: This interview originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

Are your thoughts holding you back from doing wise effort? In this episode of The Wise Effort Show, Dr. Diana Hill shares how our thoughts can both facilitate and hinder our efforts. Drawing from ACT (Acceptance and Commitment Therapy), contemplative science, and her insights from going on a surf trip with her 16-year-old son and three of his buddies, Dr. Hill provides practical strategies for working with your mind so you can run your life, not let your thoughts control it. Learn about the three Cs of cognitive inflexibility—confirmation, coherence, and compliance effects—and discover how shifting perspectives and breaking mental rules can lead to greater cognitive flexibility. This episode is full of insights to help you step back from your busy thoughts and focus on what truly matters.In This Episode, We Explore:Her Insights from a Surfing TripCognitive Flexibility: The Three CsBreaking the RulesPractical Tips for Cognitive FlexibilitySuggested Next Episode:Episode 171: Openness Is The New Mindfulness With Jonathan SchoolerRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

In this episode of the Write Big series, Jennie unpacks what it really means to “write big”—not chasing bestseller lists or movie deals, but making the bold internal shifts that bring your truest work to the page. Through stories of writers daring to name their ambition, rebuild drafts, honor personal truths, and even reimagine entire projects, Jennie shows how writing big looks different for everyone but always comes down to honesty, courage, and clarity.Transcript Below!#AmWriting: A Groupstack is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.SPONSORSHIP MESSAGEHey, this is Jennie Nash, and I wanted to invite you to check out my Substack newsletter, The Art & Business of Book Coaching. It's totally free unless you choose to support me, and it's secretly really great for writers. The reason is that book coaches are in the business of helping writers do their best work. So I'm always talking about writer mindset and things like helping a writer find their structure or find an agent or find their position in the marketplace. If you're considering investing in having somebody help you, it's a great way to get prepared to know who you might want to pick and what you might want to ask of them. You'll get an inside peek at the way that the people who are in the business of helping writers think about writers, and so in that way, it can help you become a better writer just by tuning in. I have a lot of writers following me over there, so if you're interested, come check it out you can find it at substack.com/@JennieNash. That's substack.com/@JennieNash, and it's J-E-N-N-I-E.EPISODE TRANSCRIPTHi, I'm Jennie Nash, and you're listening to the Hashtag AmWriting Podcast. This is a Write Big Session—a short episode about the mindset shifts that help you stop playing small and write like it matters. Today we're talking about what Write Big really means. A lot of writers think that writing big means chasing splashy goals like bestseller lists or big advances or movie deals, and sometimes it looks like that, but more often writing big is a subtle internal shift. It's daring to face what isn't working, listening to hard feedback, writing the thing you really want to write, and letting yourself own what you're dreaming about.I think the best way to explain it is to tell a few stories.So in the last episode, I mentioned my client, Dr. Diana Hill. When I met Diana, she had a full draft of the book that she was writing, and it was her third book. She was about two months away from turning it in to her publisher. She asked if I would take a look at the manuscript to see if there was anything that I might be able to suggest to make the book better.We were new friends, and I thought it would be a kind thing to do, and so I said yes, but as soon as I started reading the manuscript, I thought, uh oh. It was good—it was fine—but there was nothing special about the pages. Diana had done the thing that a lot of academics do, which is point to all the other thinkers who had gone before them and written things or studied things. It was all just a little flat, but I could tell that the ideas in it were really big. And so I went back to Diana, and I said, “What's your goal for this book? Where do you want it to sit on the shelf?” And what I mean by that question is: what other books are near it, what other books are like it, what other books are your ideal reader reading?And usually, when I ask people this, they talk about actual shelves in the bookstore and books that are on those shelves. But what Diana said was something I'd never heard anybody say before. She said, “I don't want my book to be on the shelf. I want it to be on the front table.” That was her version of playing big—naming her ambition out loud and allowing it to shape her choices. Because when she told me that, I was then able to say, “I don't think what you've written is going to be that book.” And then I said, “How much are you willing to risk to make it so?”She looked at me sort of horrified, because she was really close to actually being done with this book, and she said, “I'll do anything that it takes.” And so we set about working together over those two months to basically rip the entire thing down to the studs—if we're talking about house-building imagery. I have rarely seen somebody work as hard over such a long sustained period of time as Diana did to rebuild that book. She did anything that I suggested if she thought it was right, and she worked night and day to build it back up. I'm recording this the week before her book comes out, and so we have no idea how the book is going to be received in the marketplace. But what we do know is this: she played big. She gave that book everything that she had. She was willing to ask for help. She was willing to sacrifice time with her family and even time at her job. She's a therapist, and she took a week off from seeing clients in order to go on a retreat and get this writing done. She also risked her ego, because she really put out there what she wanted. She wanted this book to be a big deal, and all of that is playing big.But playing big does not have to be tied to ambition.I once worked with an ad executive who came into a course that I was teaching at UCLA, and he wanted to write a memoir. He'd spent his whole career writing ad copy—short, little, catchy lines—and he was a really good wordsmith, but he was terrified of writing anything longer than about a paragraph.But he had this story that he was burning to tell, and the story had to do with a road trip that he took when he was 16 years old. At the time that he came into my class, he was retired and had gray hair, and he was thinking about this trip that had taken place way back in the day when America was really a different kind of country, and cars were new, and the roads that opened the country were new, and this idea that you could hit the road and go anywhere you wanted was new.And so he had this romantic image of what that trip was. But the trip had also haunted him for 50 years, because he took it with his buddy, another friend from Ohio, who he was going to school with. After that trip was over and they returned back home from California, that friend took his own life, and this ad executive had never stopped thinking about it, and never stopped thinking about his friend, and this vibrant time they had, and this aliveness that they felt, and this freedom that they enjoyed, and he wanted to capture that story for his 50th high school reunion.He didn't have any intention of publishing it wider than that. He was going to print maybe 100 copies and take them to the reunion and hand them out to people, because the people in that room at that reunion were the only people who would have cared as much as he did about that friend and about that time. This was the audience that he wanted to please, but he really wanted to do this idea justice. He did not want to just write something down or write something that didn't have depth, or, you know, have a sort of travel log of the places they went and the adventures that they had. He wanted to write something that was deeply meaningful to him and to that friend's memory and to that audience.And working with him, I was struck that this was playing big too—just knowing what he wanted and being willing to do whatever it took to get it right. It was very hard for him to write that book, because, like I said, he was really good at writing little bits of words but not so good at writing whole scenes and chapters. He really had to teach himself how to do that and teach himself about narrative design and holding tension, and, as with any memoir, centering the reader and not just himself.Plus, he was digging up memories and wanting to get things right and wanting to get the spirit of the thing right. He worked so hard, and publishing that book and taking it to that reunion was a triumph for him. It was absolutely playing big.And then just a few weeks ago, I had an experience of a writer playing big. This is a friend of mine, Lisa B., and she had spent about three years noodling around with a nonfiction book, a biography that just wasn't working. She is a journalist, and she adheres very closely to the truth—that matters a lot to her—and she was intrigued by this story, but she couldn't get it to work, and it was really starting to grind at her. So she sat down with a brain trust of people, and I was part of that brain trust, and she asked us for some real feedback.It wasn't about the pages. We actually didn't read any pages or notes or anything that she had written. It was about her story and what it was going to be, and if maybe it was time to let it go. So she was arguing for what she loved about the story and explaining about what wasn't working, and she was listening to our critiques and our curiosity and our prodding and really trying to understand what to do with this story that wasn't working. Should she try to somehow make it work? Was there another wrinkle that she hadn't seen to bring this whole thing to life? Or should she let it go?And we had this very rich and deep conversation, and then that night she had a sudden realization. She said it was kind of like a lightning-bolt strike, and she realized that the story was actually not about the person she thought it was about. It was about a minor character. And if she shifted the spotlight onto this other character, the whole book would work in the way that she envisioned it working, and it would mean writing it as a novel, which, for her, was something she had really fought against doing. It went against her adherence to the truth, and so she had to embrace this really big, scary thing in order to do this story justice.But what was so cool in listening to her talk about this revelation was that she was practically vibrating with excitement as she described what this book was going to be. She knew she had it. She was just owning it. And that's what playing big feels like. It's this act of courage and clarity and passion and possibility, and you could just feel it in her. Playing big here has nothing to do with what happens to that book in the world. She's just at the beginning. We don't know what's going to happen to that book in the world, but we know that she is writing big.So writing big is about honesty with your own self. It's choosing to tell the truth about your ambition and your story and your vision. And sometimes that looks like wanting your book to be on the front table of the bookstore. Other times it looks like wanting to write for 100 people and really get that story right. And sometimes it looks like tearing apart a draft and reimagining the whole thing.There's just a thousand different ways that it looks like to write big, and you have to find it for your own self.What matters is that you're willing to stop hiding and let the work be as powerful as it can be.So I would ask you to think about your own current project, and if there's anything about it that you're tamping down—your ambition or your vision for it or what you want it to be, maybe how much you want this work to work, or maybe about what you're avoiding.And if there's something that you find that you need to change, write a bold statement about what that change needs to be and put it up where you can see it every day or share it with someone you trust.Writing big doesn't happen all at one time. It's often a subtle shift that unfolds over time. So having either a reminder of what that shift is or an accountability partner to help you remember is a really great way of making sure that you write big.Until next time, stop playing small and write like it matters.NarratorThe Hashtag AmWriting Podcast is produced by Andrew Perrella. Our intro music, aptly titled, Unemployed Monday was written and played by Max Cohen. Andrew and Max were paid for their time and their creative output, because everyone deserves to be paid for their work.#AmWriting is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit amwriting.substack.com/subscribe

Jennie kicks off the new Write Big series with a conversation about what it really means to stop playing small in your writing life. If you've ever felt the tug to bring more of yourself to the page—or wondered why your words aren't landing the way you want—this episode will spark reflection and give you permission to choose courage, clarity, and creativity in your work.Transcript Below!#AmWriting: A Groupstack is a reader-supported publication. To receive new posts and support our work, consider becoming a free or paid subscriber.SPONSORSHIP MESSAGEHey, this is Jennie Nash, and I wanted to invite you to check out my Substack newsletter, The Art & Business of Book Coaching. It's totally free unless you choose to support me, and it's secretly really great for writers. The reason is that book coaches are in the business of helping writers do their best work. So I'm always talking about writer mindset and things like helping a writer find their structure or find an agent or find their position in the marketplace. If you're considering investing in having somebody help you, it's a great way to get prepared to know who you might want to pick and what you might want to ask of them. You'll get an inside peek at the way that the people who are in the business of helping writers think about writers, and so in that way, it can help you become a better writer just by tuning in. I have a lot of writers following me over there, so if you're interested, come check it out you can find it at substack.com/@JennieNash. That's substack.com/@JennieNash, and it's J-E-N-N-I-E.EPISODE TRANSCRIPTHi, I'm Jennie Nash, and you're listening to the Hashtag AmWriting Podcast, and today, we're starting something new. It's a special series here on Hashtag AmWriting where we explore what happens when writers hold back, play it safe, or hide in the shadows—and what changes when they step into their full creative power. I'm calling these the Write Big Sessions.I'll be sharing solo reflections, interviewing different writers and industry professionals about the ways they play big, talking with KJ about these ideas, and offering the chance for you to reflect at key times of the year, all circling around one big question: How are you playing small in your writing life? And here's the good news: you don't have to keep doing that. You can choose to Write Big, with courage, clarity, and the power to bring your whole self to the page.Today I'm talking about why I'm obsessed with the whole concept of writing big, and why I've committed my whole career to helping writers do it.In April, I went on a wellness retreat in Costa Rica, which was being run by Dr. Diana Hill, one of my book coaching clients, and the author of the book Wise Effort. When we arrived, there were the usual introductions—where are you from? What do you do? What brought you here? One woman heard about my work with Diana and said, “Oh, that's so crazy. I'm dying to write a book. I'd love to talk to you.”I smiled and said something polite, because this is something I hear all the time. I'm a book coach, and whenever anybody hears about what I do, they always say that either they or their sister or cousin or brother or neighbor or somebody is dying to write a book. They say that 82% of American adults want to write a book. And from my experience out in the world, I don't doubt it.In the middle of the week, Diana guided us through a visualization exercise designed to help us reconnect with our values and desires, and it was intense. We had to write for 15 minutes about what we would do if we only had a year left to live. We then had to write about what we would do if we only had a month left to live, and then a week, and then a minute.After we did the writing exercises, we partnered up with whoever was sitting next to us to share what we had discovered, and my partner happened to be the woman who wanted to write the book. I shared with her that if I had a year left to live, I would absolutely be writing a book to try to capture everything that I've learned throughout my career. I'm just wired to teach and to inspire others, and it's what I would do.If I only had a month left to live, I'd still have that on my list. I imagined a burst of creative energy at the end of my life to propel me through this creativity, and of course leave me time to be with my husband and my two kids. We would probably watch silly movies and play games and fight about it, and we would probably take walks, and I would tell them how much I've loved loving them.When I got down to one week left to live, and then one minute, writing reluctantly dropped off my list because I had to face the limits of time and my priorities of being with my family. But what was interesting is that the woman who literally told me she was dying to write a book did not include writing on any of her lists.And to be honest, this didn't surprise me. So many people say they want to write a book, but they don't want it to cost them anything. They don't want to give up anything in order to do it. They're not ready to Write Big.But I find that the writers who are ready to Write Big—the ones who are yearning to connect with their deepest creative desires and write something they love that their readers might love—those people are motivated to do whatever it takes, if only they knew what those things were.These writers are already probably spending time, effort, energy, and money writing their morning pages, clocking 1000 words a day, maybe turning out shitty first drafts and maybe even publishing. They're doing work, but the books they're writing are falling flat, failing to make an impact, and leaving them frustrated and desperate to figure out what's missing in their creative life. They can't quite figure out why they're not writing something that feels as amazing to them as the writing that they love feels when they read it.Compounding this frustration is the glut of craft resources, productivity tips, and marketing strategies coming at us every day. It's easy to get lulled into the belief that knowing how to write and publish is all it takes to fulfill your creative dreams. But I know better.In my work at Author Accelerator, where I train and certify people to be book coaches, mostly what we're doing is helping people figure out how to help writers to Write Big. At the end of the day, what an excellent book coach does is help a writer step into their full creative power.And I want to be clear about what I mean by writing big. It's not about hitting bestseller lists or being loud on the internet. It's bringing your whole self to the page, choosing courage over comfort, and daring to be seen. It's the difference between spending time on your writing—and committing your whole self to it.The ironic thing is that when writers decide to play big, the rewards of the marketplace often follow, because readers can tell when you're playing small, holding back, dialing it in, or not really connecting with yourself or them.I sometimes think there are bigger problems in the world than helping writers make a shift in their relationship to their work. But then I'm reminded of what happens when writers bring their whole selves to the page. Hearts and minds get changed, people feel less alone, the world becomes more connected.So what I'll be talking about in these Write Big Sessions is BIG! I'll be keeping the episodes short on purpose, and I'll usually end with a reflection or action step. I'm a book coach, after all—it's what I do.For today, I would just ask you to think about what the concept of writing big has brought up for you, just hearing about it. What feelings or thoughts arise?Until next time, stop playing small, and write like it matters.NarratorThe Hashtag AmWriting Podcast is produced by Andrew Perrella. Our intro music, aptly titled, Unemployed Monday was written and played by Max Cohen. Andrew and Max were paid for their time and their creative output, because everyone deserves to be paid for their work.#AmWriting is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit amwriting.substack.com/subscribe

Everyone has creative genius, says Diana Hill, PhD, and in her new book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, she explores how to best explore and nurture that genius. We speak about how she battled some of her own demons while writing the book–the committee arguing in her head. We talk about wise effort–not trying too hard, and the three main practices that fuel wise effort–getting curious, opening and focusing. It's a practical, vulnerable, lighthearted episode.Diana Hill, Ph.D. is a clinical psychologist, international trainer, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. Drawing from the most current psychological research and contemplative wisdom, Diana bridges science with real-life practices to helppeople grow fulfilling and impactful lives. She is the author of four books including I Know I Should Exercise, But..., The Self-Compassion Daily Journal, ACT Daily Journal, and her latest Wise Effort: How to Focus Your Genius Energy on What Matters Most. She's the host of the Wise Effort Podcast and her insights have been featured by NPR, Wall Street Journal, Psychology Today, Real Simple, and other national media.Website: www.wiseeffort.compodcast: www.wiseeffortshow.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit emergingform.substack.com/subscribe

Do you find yourself trapped in the cycle of chasing things that ultimately make you unhappy? Dr. Diana Hill, a clinical psychologist, explores how non-attachment can help you redirect your energy towards more fulfilling pursuits rather than harmful ones. Through personal anecdotes and insights from Buddhism and clinical psychology, Dr. Hill discusses the nature of experiential attachment and offers practical steps to break free from this cycle. Learn how to become disenchanted with harmful cravings, identify your true yearnings, and align your actions with your core values for a more satisfying life. In This Episode, We Explore:Experiential AttachmentThe Cycle of Craving and NeurosciencePainful Truths About AttachmentThree Levers to Overcome AttachmentSuggested Next Episode:Episode 106: What Do We Really Yearn For With PBT And ACT Founders Steven Hayes And Joseph CiarrochiRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful...

What is the difference between atomic habits and wise habits? Why does remembering impermanence clearly reveal your values to you? How can you make better energetic choices throughout your day? […] The post How to Use Your Energy More Wisely with Dr. Diana Hill | POP 1270 appeared first on How to Start, Grow, and Scale a Private Practice | Practice of the Practice.

If you're feeling exhausted and unmotivated, clinical psychologist and author Dr Diana Hill suggests that you may be channelling your energy in the wrong direction. Many of us feel that we do too much, and yet get nowhere - this is because we are misdirecting the precious resource of our energy.  In this episode, Andrew and Diana discuss: The high-achiever at work whose patterns backfire in relationships. Running away from discomfort and how this keeps us stuck.  “Genius energy” - our unique, inherent strengths that show up in our talents and gifts.  How to reclaim and better direct your energy Diana Hill, Ph.D. is a clinical psychologist and a leading expert on Acceptance and Commitment Therapy. Drawing from the most current psychological research and contemplative wisdom, Diana bridges science with real-life practices to help people grow fulfilling and impactful lives. She is the author of four books including I Know I Should Exercise, But..., The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort: How to Focus Your Genius Energy on What Matters Most (September 2025). She's the host of the Wise Effort Podcast and her insights have been featured by NPR, Wall Street Journal, and Psychology Today. If You're Looking for More…. You can subscribe to The Meaningful Life (via Apple Podcasts, Spotify or Google Podcasts) and hear a bonus mini-episode every week. Or you can join our Supporters Club on Patreon to also access exclusive behind-the-scenes content, fan requests  and the chance to ask Andrew your own questions. Membership starts at just £4.50 This week supporters will hear: Wise effort at work.  Three things Diana Hill knows to be true.  AND subscribers also access all of our previous bonus content - a rich trove of insight on love, life and meaning created by Andrew and his interviewees. Follow Up Get Andrew's free guide to difficult conversations with your partner: How to Tell Your Partner Difficult Things  Learn more about Diana Hill: Read her book: Wise Effort: How to Focus Your Genius Energy on What Matters Most. Listen to her podcast: The Wise Effort Show Visit her website: www.drdianahill.com Follow her on social media: @drdianahill on Instagram, Facebook and YouTube.  InsightTimer: https://insighttimer.com/drdianahill  Take a look at Andrew's new online relationship course: My Best Relationship Tools  Join our Supporters Club to access exclusive behind-the-scenes content, fan requests and the chance to ask Andrew your own questions. Membership starts at just £4.50 https://www.patreon.com/andrewgmarshall  Andrew offers regular advice on love, marriage and finding meaning in your life via his social channels. Follow him on Twitter, Facebook and YouTube @andrewgmarshall   

How can we cultivate more openness in our lives? In this episode, Dr. Diana Hill explores this question with cognitive psychologist Dr. Jonathan Schooler on The Wise Effort Show. They delve into the essential role of openness, mind wandering, and curiosity in enhancing creativity, well-being, and empathy. Dr. Schooler shares his insights on the distinctions between openness and mindfulness, the science behind mind wandering, and his theory of consciousness. Learn practical strategies for fostering an open mindset and its profound impact on personal growth and societal change. Don't miss Dr. Schooler's innovative approaches to nurturing curiosity and his thoughts on the potential of AI in expanding human understanding.In This Episode, We Explore:Openness vs. MindfulnessCultivating Curiosity and OpennessThe Creative Power of Mind WanderingThe Role of Resonance in CommunicationThe Impact of AI on Human CuriositySuggested Next Episode:Episode 134: Unconditional Love, Clinging, And The Science Of Letting Go With Dr. Joe CiarrochiRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's...

This episode is brought to you by Alma. Visit https://helloalma.com/dg/?utm_source=podcast&utm_medium=paid&utm_campaign=privatepractice to learn more Get the Couples Therapy 101 course: https://www.couplestherapistcouch.com/ Join the Couples Therapist Inner Circle: https://www.couplestherapistcouch.com/inner-circle-new Join The Couples Therapist Couch Facebook Group: https://www.facebook.com/groups/295562197518469/ In this episode, Shane talks with Dr. Diana Hill about Wise Effort. Diana is a clinical psychologist, international trainer, and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. Hear how to practice Wise Effort, how to help your clients create a stronger connection with their partner, the most common types of regret, why people lose connection with the things they want, and why you should find a tree. To learn more about Dr. Diana Hill, her book Wise Effort: How to Focus Your Genius Energy on What Matters Most, and her programs, visit: WiseEffort.com  

Your energy is one of your most precious resources; it allows you to pour into your relationships, accomplish your fitness goals, and so much more. But with our busy schedules and constant distractions, it can be easy for our energy to become misguided and misdirected.   Today, you're going to learn how to focus in on what really matters, using principles from psychology. Our guest is Dr. Diana Hill, a psychologist and author of the new book, Wise Effort. In this interview, you're going to learn how to tap into your unique genius energy, and the three psychological mechanisms that can keep us trapped in negative patterns.   These simple principles will help you recharge, refocus, and spend more time doing the things that energize you. So listen in and enjoy this interview with Dr. Diana Hill!     In this episode you'll discover:  The difference between burnout and unfulfillment. (8:01)  Where the term wise effort comes from. (10:38)  What genius energy is and how to identify yours. (19:18)  The five key components that make you unique. (20:21)  A question you can ask yourself to find your natural interests. (21:16)  The importance of aligning your energy with your values. (21:52)   Three things that can misdirect your energy. (22:50)   How avoiding discomfort can create more problems. (28:20)   Why highlighting someone's strengths is so powerful. (36:46)  How your environment can affect the way you respond. (40:34)  What the abbreviation HEART is. (41:30)   What interoceptive awareness is, and how to improve it. (43:21)  The definition of neuroception. (48:02)  What post traumatic growth is. (50:35)  How to use choice points to redirect your energy. (58:22)  An exercise you can use to tap into your subconscious. (1:03:38)   Items mentioned in this episode include:  Paleovalley.com/model -  Use code MODEL for 15% off!   Wise Effort by Dr. Diana Hill  - Get your copy today!    Connect with Dr. Diana Hill Website / Podcast / Instagram / Facebook     Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube     This episode of The Model Health Show is brought to you by Paleovalley. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

We all want our kids to thrive—not just survive the pressure of school, sports, and life. But let's be honest, it's not easy. Too often we fall back into the same old habits, even when we know better. That's why I was so excited to sit down with two incredible people: my friend and co-author, Dr. Bill Stixrud, and psychologist Dr. Diana Hill. Diana's new book Wise Effort: How to Focus Your Genius Energy on What Matters Most shows us that our kids—and we parents too—don't have to choose between doing well and being well.In this conversation, we dig into what it means to use our energy wisely, how to recognize and nurture “genius energy” in ourselves and our children, and why psychological flexibility might just be the most important skill we can teach and model. If you've ever felt like your family is running full speed but not sure you're heading in the right direction, this episode will speak to you. Episode Highlights: [0:00] – Kicking things off: why Bill and I created The Self-Driven Child Workbook [1:08] – Diana's story of strawberries, watercolor, and the uniqueness of every child [2:53] – Introducing my guests: Dr. Bill Stixrud and Dr. Diana Hill [4:23] – Diana explains ACT and Buddhist principles as foundations for Wise Effort [6:27] – What “genius energy” really means and why it matters for kids and parents [9:01] – Helping kids see their strengths beyond grades and sports [10:10] – Practicing “watering flowers”: appreciating kids for who they are [13:51] – Bill shares how affirming kids' strengths changes lives [16:08] – The three-part framework of Wise Effort: curiosity, openness, and focus [19:21] – Why psychological flexibility is essential for kids and parents [22:22] – Pain and values: two sides of the same coin [24:51] – How values-driven goals outperform standard “SMART” goals [27:51] – Genius + values = the sweet spot of wise effort [30:17] – Family chores as a practice of genius and values in action [32:42] – Making the most of limited time with our kids—before the runway ends [33:21] – How meaningful activities actually expand our sense of time [35:11] – A moving story of Daniel, a father with cancer, learning to invest in presence [37:37] – Final reflections: helping parents and kids feel better and do better Links & Resources:https://drdianahill.com/ Wise Effort: How to Focus Your Genius Energy on What Matters Most by Dr. Diana HillIf this episode has helped you, remember to rate, follow, and share the Self-Driven Child Podcast. Your support helps us reach more people and create more content that makes a difference. If you have a high school aged student and would like to talk about putting a tutoring or college plan together, reach out to Ned's company, PrepMatters at www.prepmatters.com

Dr. Diana Hill delves into the transformative power of "Wise Effort," especially for women navigating midlife and perimenopause. In her new book, Dr. Diana challenges the pervasive belief that working harder is the solution, arguing that over-efforting often leads to burnout. This episode gracefully covers navigating the complexities of aging, processing grief, reclaiming pleasure, and integrating creativity as essential components for vitality and well-being.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(5:00) Exploring Genius Energy and Self-Expression(14:00) Perimenopause and Burnout(23:00) Grief and Embracing Discomfort(29:00) Navigating and Understanding Strong Emotions(34:00) Embracing Wisdom and Aging Gracefully(44:00) Cultivating Joy Through Pleasure and Creativity(54:00) Exploring the Power of Creativity(1:00:00) Navigating Wise Effort and Energy(1:04:00) BONUS: After-Party with Dr. StephanieResources mentioned can be found at https://drstephanieestima.com/podcasts/ep435We couldn't do it without our sponsors:CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to https://justthrivehealth.com/better and use the code BETTER toBON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.EIGHT SLEEP - If you're going through menopause or just struggling with night sweats, you have to try this. Head over to https://eightsleep.com/drstephanie and use the code DRSTEPHANIE to get $350 off your Pod 5 Ultra. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What is Wise Effort? In this episode, Dr. Diana Hill is interviewed by Dr. Carl Erik Fisher about her new book Wise Effort: How to Focus Your Genius Energy on What Matters Most. They explore how wise effort can help navigate life's demands. Discover the balance between striving and letting go, and learn actionable methods to apply wise effort in your daily life across various domains, including health, relationships, and work. In This Episode, We Explore:Diana's personal journey with addictionWhat is Wise EffortUnderstanding Genius and Energy FlowIdentifying and Channeling Your GeniusSuggested Next Episode:Episode 158: Urges, Addictions, And Choice With Carl Erik FisherRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Join me in Costa Rica in April for a Wise...

Ann Kelley and Diana Hill dive into the concept of wise effort and its impact on how we manage our energy in both personal and professional life. They explore the difference between life force energy and anxiety, the role of emotional sensitivity, and why community resilience matters. Diana shares insights on how to wisely channel your “genius energy,” break free from stuck patterns, and cultivate compassionate connections that support growth and balance. Listen to the full episode at TherapistUncensored.com/TU280

Struggling with the connection between your sleep, nutrition, and stress levels? In this episode, Dr. Diana Hill sits down with Shawn Stevenson, the dynamic host of The Model Health Show. Shawn dives into his personal journey from a debilitating health crisis to becoming a leading voice in holistic health. They discuss the importance of a solid sleep routine, the impact of essential nutrients on sleep quality, and the life-changing benefits of family meals. Discover actionable steps to create your own sleep sanctuary, the power of nutrient-dense foods, and why community is crucial for holistic health. Don't miss this deep dive into living a more vibrant and healthier life.In This Episode, We Explore:How a consistent sleep schedule can transform your healthWhy key nutrients like Vitamin C, Omega-3s, and Magnesium are vital for better sleepThe surprising benefits of family meals on physical and emotional well-beingInsights into the future of personalized and circadian medicineSuggested Next Episode:Episode 69: What To Eat To Build A Healthier Brain And What You Can Do To Help Improve Nutrition In Your Community With Kimberley WilsonRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn,

Nearly all of us encounter mental barriers to moving our bodies. Perhaps it's, "I'm great at starting exercise programs but I never stick with them." Or maybe it's, "I have no time or energy left for exercise," or "I keep comparing myself to people in an exercise class."    Whether one of these — or some variation of them — rings true for you or not, there are strategies for overcoming the obstacles. In this episode, Diana Hill, PhD, shares the reasons we often don't move and provides us with valuable tools for moving past what's holding us back so we can get the physical activity we know is so good for us.    Find the episode highlights, get related resources and view the transcript for this episode at https://experiencelife.lifetime.life/podcast/i-know-i-should-exercise-but   Have thoughts you'd like to share or topic ideas for future episodes? Email us at lttalks@lt.life — we'd love to hear from you!   Follow us on Instagram: @lifetime.life   The information in this podcast is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program. 

Join us for an enriching conversation with Dr. Diana Hill, a leading voice in the world of Acceptance and Commitment Therapy (ACT), as she shares insights from her latest book, "Wise Effort: How to Focus Your Genius Energy on What Matters Most". Dr. Hill leads us on her personal journey from cognitive behavioral therapy to ACT, offering a fresh perspective on how shifting our relationship with thoughts can bring profound change. This episode promises to redefine your understanding of mental well-being by highlighting ACT's focus on psychological flexibility and values-driven living.Dr. Hill artfully explores the fusion of scientific analysis and human compassion in therapeutic practices. She guides us through the complex realm of shame, an emotion deeply rooted in our evolutionary past, and explains how confronting it can pave the way for healing and deeper connections. Through this lens, we consider how integrating scientific principles with personal relevance can transform mental health treatment into a relatable, effective process. This conversation is a testament to how ACT can be a powerful tool for anyone seeking to harness both heart and science in their healing journey.In this episode, you will hear:Dr. Diana Hill on Acceptance and Commitment Therapy (ACT) and her book "Wise Effort: How to Focus Your Genius Energy on What Matters Most."ACT's focus on psychological flexibility and values-driven living, distinct from traditional cognitive behavioral therapy.Scientific rigor with compassion to address and transform shame in therapy.Aligning talents with core values for personal growth through "wise effort."The importance of releasing outdated narratives for creativity and development.Practical strategies and questions for purposeful energy and talent direction.Follow and Review:We'd love for you to follow us if you haven't yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We'd love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast.Supporting Resources:Dr. Hill's WebsiteDr. Hill's PodcastWise Effort Book NovusMindfulLife.comhttps://www.theaddictedmind.com/community Episode CreditsIf you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know we sent you.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

According to Courtney Smith, fear can send us “below the line” in relationships. When you act from fear, you end up scrambling for security, control, and safety–often at the expense of wholeness. In this conversation, Dr. Diana Hill and Courtney Smith, author of Choosing Wholeness Over Goodness, explore ways to shift into more authentic relating. They explore how to stay grounded while connecting, how to notice when we are caught in a story, and how to become growth-oriented co-creators. Along the way, Diana and Courtney demo some of these skills in their relationship, in real time. This is a fun one, especially if you are craving deeper relationships–ones that meet you at the soul level. In This Episode, We Explore:How to know yourself and another with one-eye-in and one-eye-outGrowth mindset in relationshipsShift moves to approach life from a place of safetyHow to claim what you want, out loudWhat's really behind envy and what to do about itFalse Refuges finding true securityThe Power of Soul FriendshipsSuggested Next Episode:Episode 114: How To Build Secure Relationships In An Insecure World With Dr. Ann KelleyRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and

This week's episode explores how to tap into your unique creative genius and align it with your values to become the writer you were meant to be. Jennie Nash and Dr. Diana Hill, a clinical psychologist, dive into the Wise Effort Method. Hear about Diana's journey of overcoming her book writing challenges and how Jennie guided her through unleashing her writing genius. They also discuss how to clear mental blocks, focus creative energy, and integrate daily rituals to enhance your writing process — and your life.In This Episode, We Explore:* How to identify and overcome your mental stories and obstacles in writing* Strategies to open up creatively and align your work with your values* Practical ways to harness and focus your unique genius energy* The importance of ritual and community in the writing processBooks MentionedWise Effort: How to Focus Your Genius Energy on What Matters MostIn the Absence of the Ordinary – by Francis WellerThinking of starting a book?Join the September 16th virtual writing workshop with Jennie and Diana: https://drdianahill.com/wise-effort-book-idea-lab This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit amwriting.substack.com/subscribe

In this episode of Death Clock, Brent speaks with Dr. Diana Hill, psychologist, author, and host of the Wise Effort podcast. They explore the intersection of movement and psychological flexibility, drawing from Dr. Hill's book, I Know I Should Exercise, But…. She explains how Acceptance and Commitment Therapy (ACT) can help people overcome mental barriers to exercise, shifting the focus from rigid workout routines to a broader view of movement as a way to align with personal values. Dr. Hill shares her personal journey with eating disorders and perfectionism, illustrating how movement, when approached with self-compassion and intention, can be a tool for healing rather than punishment. Whether you're struggling to start a fitness routine or looking to redefine your relationship with movement, this episode offers a fresh, empowering perspective. Hope you enjoy.

Dynamic Aging Retreat Oct 3-5 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesIn this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management.Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently.They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.CHAPTERS 0:06:00 - Definitions 0:16:00 - The Dynamic Collective 0:17:00 - You Can't Exercise Off Diabetes 0:20:00 - Muscle is the Key Tissue (and the Liver)0:36:30 - Stretching & Light Activity 0:47:00 - Exercise Modality for Blood Sugar Regulation0:54:25 - Listener Question on Lupus brought to you by Peluva 1:09:09 - Blood Sugar Spikes During Exercise BOOKS & RESEARCH PAPERS My Perfect Movement Plan by Katy BowmanI know I should Exercise, But... by Diana Hill & Katy BowmanExercise and GLUT4 by Flores-Opazo et al (2020) Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025)  Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015) Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025) The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021) MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10

On this episode of the “NASM-CPT Podcast,” host, and NASM Master Instructor, Rick Richey, welcomes featured guests, renowned authors, Katy Bowman and Diana Hill, to discuss their new book, "I Know I Should Exercise, But..." This insightful conversation dives deep into the challenges people face when it comes to building a sustainable movement practice. Rather than focusing solely on exercise routines, Rick, Katy, and Diana explore a broader and more inclusive approach to physical activity, emphasizing the power of movement throughout daily life. Listeners will discover actionable strategies to overcome common roadblocks, from lack of time and motivation to body image issues and environmental barriers. Katy, a biomechanist, brings fascinating expertise on how everyday movement shapes our health, while Diana, a leading clinical psychologist, shares tools from acceptance and commitment training (ACT) to build psychological flexibility and self-compassion. This episode is a must-listen for fitness professionals, personal trainers, and anyone struggling with the "I know I should exercise, but..." mindset. Rick and his guests unveil practical tips for integrating movement into daily routines, reframing exercise as a self-care practice, and connecting movement with individual values to create lasting behavior change. Whether you're an avid exerciser or just beginning your wellness journey, this episode will help you shift your perspective and empower you to move more—without the pressure of grinding gym routines. Guest Bios: Katy Bowman, M.S.  Founder of the movement education company Nutritious Movement Host of the “Move Your DNA” podcast Author of eleven books, which have sold more than 350,000 copies in English and been translated into 17 other languages. Her work has been featured by media including The New York Times, The Guardian, NPR, CBC Radio, Seattle Times, Good Housekeeping, Outside, The Joe Rogan Experience, and The TODAY Show. She has worked with companies including Patagonia, Nike, and Google as well as a range of non-profits and other organizations Diana Hill, PhD. Clinical psychologist and a leading expert in Acceptance and Commitment Therapy (ACT) Author of The Self-Compassion Daily Journal, ACT Daily Journal, and the upcoming book Wise Effort, Host of the “Wise Effort” podcast She contributes regularly to Insight Timer, Mindful.org, and Psychology Today. Her work has also been featured by media including NPR, The Wall Street Journal, Woman's Day, and Real Simple If you like what you just consumed, leave us a 5-star review, and share this episode with a friend to help grow our NASM health and wellness community! The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM. Introducing NASM One, the membership for trainers and coaches. For just $35/mo., get unlimited access to over 300 continuing education courses, 50% off additional certifications and specializations, EDGE Trainer Pro all-in-one coaching app to grow your business, unlimited exam attempts and select waived fees. Stay on top of your game and ahead of the curve as a fitness professional with NASM One. Click here to learn more. https://bit.ly/4ddsgrm

Are you an aspiring writer struggling to find your voice? This week's episode explores how to tap into your unique creative genius and align it with your values to become the writer you were meant to be. Dr. Diana Hill, along with book coach Jennie Nash, delves into the Wise Effort Method. Hear about Diana's personal journey of overcoming her challenges and how Jennie guided her through unleashing her true writing genius. They also discuss how to clear mental blocks, focus creative energy, and integrate daily rituals to enhance your writing process. If you're ready to dig deep and transform not just your writing, but your life, this episode is for you. Tune in and get inspired to bring your book idea to life. In This Episode, We Explore:How to identify and overcome your mental stories and obstacles in writingStrategies to open up creatively and align your work with your values Practical ways to harness and focus your unique genius energy The importance of ritual and community in the writing processSuggested Next Episode:Episode 113: Trapped By Your Own Success? Embrace Values And Commitment With Jennie Nash (Real Play)Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and

What if burnout wasn't the real problem… but losing touch with who you are?In this powerful episode of Sweat Success, we sit down with Dr. Diana Hill, clinical psychologist, bestselling author, and expert in values-based leadership, to unpack the emotional and psychological toll of being a high performer.If you're a gym owner, coach, or business leader who feels stuck, overwhelmed, or like you've lost the spark that once drove you: this conversation is for you.____________________________________________________________________________________________✨ Visit Dr. Diana's website, courses and books: https://drdianahill.com/

Have you ever felt exhausted from giving your all, yet still worried you aren't doing enough? In this episode, we're joined by Dr. Diana Hill, clinical psychologist, podcast host, and author of Wise Effort: How to Focus Your Genius Energy on What Matters Most. Diana shares her refreshing, science-based approach to reclaiming our natural strengths and using our “genius energy” wisely, rather than trying to fix ourselves or do more. We explore how our gifts can sometimes get off track, why honoring paradox and values leads to better solutions, and how building wise habits starts with small moments of self-awareness. Diana's wisdom encourages us to embrace interdependence and resilience, transforming not just ourselves but our communities.Listen to the full episode for more practical strategies and inspiration from Diana Hill on how to bring wise effort—and more joy—into your family and life.Resources:Learn more on Diana's website: https://drdianahill.com/Check out Diana's books: https://drdianahill.com/books/Find Wise Effort and How to Love the World at the Brave Writer BookshopBrave Learner Home: https://bravewriter.com/brave-learner-homeFall class registration is open! Purchase Julie's new book, Help! My Kid Hates Writing!Check out Julie's new author website: juliebogartwriter.comSubscribe to Julie's Substack newsletters: Brave Learning with Julie Bogart and Julie Off TopicTry out our Brave Writer Practice PagesLearn more about the Brave Writer Literature & Mechanics programsRead all Brave Writer class descriptionsStart a free trial of CTCmath.com to try the math program that's sure to grab and keep your child's attentionSign up for our Text Message Pod Ring to get podcast updates and more!Send us podcast topic ideas by texting us: +1 (833) 947-3684Connect with Julie:Instagram: @juliebravewriterThreads: @juliebravewriterBluesky: @bravewriter.comFacebook:

How can we respond to uncertainty and loss with the power of soul work? In this episode of The Wise Effort Show, Dr. Diana Hill speaks with Francis Weller, an influential author and psychotherapist, about confronting the 'long dark' — a term he uses to describe our collective and individual challenges. Weller emphasizes the importance of community, imagination, and ritual in overcoming grief and trauma. They discuss key concepts from his book, 'In the Absence of the Ordinary: Soul Work for Times of Uncertainty,' and explore practical ways to engage in soul work and build resilience. Listen to this episode to uncover how these practices can help you navigate difficult times and become more connected to yourself and others.In This Episode, We Explore:The Long DarkRediscovering Rituals in Uncertain TimesThe Power of Grief RitualsCreating a Holding Vessel for GriefFinding Healing in CommunityThe Medicine for the Long DarkSuggested Next Episode:Episode 157: The Medicine of Surrender, Poetry, and Metaphor With Rosemerry Wahtola Trommer.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to...

Feeling scattered, low, or depleted? Join Dr. Diana Hill as she takes you through a step-by-step energy audit to reclaim your vitality and your life. In this episode, Dr. Hill, the author of the new book Wise Effort, shares her personal journey and practical strategies for evaluating and revitalizing your physical, psychological, relational, environmental, and spiritual energy. Discover how to align your energy use with your values and unique strengths, and transform energy drains into gains for a more fulfilling and balanced life. In This Episode, We Explore:Step-by-step guide on performing an energy audit across key dimensions of your lifeThe power of aligning your energy use with your values and unique geniusPractical tips for boosting energy levels in physical, psychological, relational, environmental, and spiritual areasHow to leverage positive relationships and environments to enhance your energySuggested Next Episode:Episode 123: Pleasure and Intimacy with Sex Therapist Dr. Jenn KennedyRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

How can you develop deep resilience? That's the focus of this insightful episode with Dr. Michael Kearney. Dr. Diana Hill and Dr. Kearney explore the concept of deep resilience, emphasizing the importance of community, interconnectedness, and natural metaphors to navigate life's challenges. Dr. Kearney shares five vital lessons for building deep resilience, inspired by his experiences and the profound vitality of a redwood tree in Big Sur. This episode invites listeners to delve into self-care, healing connections, and the profound wisdom found within nature and our interconnected human existence.In This Episode, We Explore:Burnout and the Need for Deep ResilienceLesson #1: Take Care, Know What Feeds You and Restores YouLesson #2: Healing ConnectionsLesson #3: You Are Not Who You Think You AreLesson #4: All You Have to Do Is RestLesson #5: We Thrive Because of Each Other.Suggested Next Episode:Episode 131: What We Can Learn From Nature's Genius With Dayna BaumeisterRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

Oftentimes, it's easier to scroll through our phones than do some squats. So what can we do to motivate ourselves to pick movement? In this episode of Life Kit, we speak with clinical psychologist Diana Hill and movement specialist Katy Bowman about how to retrain your brain to crave physical activity more than your phone.Learn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Oftentimes, it's easier to scroll through our phones than do some squats. So what can we do to motivate ourselves to pick movement? In this episode of Life Kit, we speak with clinical psychologist Diana Hill and movement specialist Katy Bowman about how to retrain your brain to crave physical activity more than your phone.Learn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Why do so many of us struggle to move our bodies, even when we know it's good for us? In this inspiring and eye-opening episode of The Feeling Lighter Podcast, Coach Tyler and Dr. Lisa Folden sit down with biomechanist Katy Bowman and clinical psychologist Dr. Diana Hill, co-authors of I Know I Should Exercise, But…, to explore the inner barriers that get in the way of joyful, consistent movement.Links & Socials:New Book: I Know I Should Exercise, But...Katy's podcast: Move Your DNADiana's podcast: Wise EffortKaty's website: NutritiousMovement.comDiana's website: drdianahill.comKaty's socials: @‌nutritiousmovement on IG and FB, @‌nutritiousmovementofficial on YouTubeDiana's socials: @‌drdianahill on IG, FB, and YouTubeMentioned in this episode:Try WeShape for FreeHave WeShape build you a better workoutGet your free trial of WeShapeHave WeShape build you a better workout

There's a reason why Prince Harry called Jennifer Rudolph Walsh his “fairy godmother.” That's because she has a magical way of creating community, elevating voices, and telling stories that need to be told. In this episode, Jennifer shares how she used this magic to move from scale to intimacy and build meaningful conversations at Godmothers bookshop in Summerland, CA. Diana Hill and Jennifer Walsh discuss how being relevant distracts us from the real connection we need, how we carry our childhood experiences forward and the richness of gathering together, talking, and sharing a good book.In This Episode, We Explore:Why Prince Harry called Jennifer Walsh his “fairy godmother”The sacred pause that led to the birth of Godmothers booksWhat to do when people are pushing you to be relevantWhy community is so central to our wellbeingThe magic of applying your genius to your valuesSuggested Next Episode:Episode 151: Generosity, Greed, and Sustainable Practice with Insight Timer CEO Christopher PlowmanRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig...

Dr. Diana Hill, PhD is a clinical psychologist and internationally recognized expert in Acceptance and Commitment Therapy (ACT) and compassion-based approaches to well-being. She is the host of the Wise Effort podcast and author of The Self-Compassion Daily Journal, ACT Daily Journal, and the forthcoming Wise Effort. Diana teaches individuals and organizations how to build psychological flexibility so they can live more aligned, courageous, and meaningful lives. I first discovered Diana and the transformative power of ACT through her course on using Acceptance and Commitment Therapy for eating and body image concerns. Her work opened a new doorway in my own recovery and professional practice, helping me integrate compassion, values, and embodiment into the healing process. Blending over twenty years of yoga and meditation practice with cutting-edge psychology, Diana brings a unique and deeply personal approach to well-being that is both science-based and spiritually grounded. Her insights have been featured in The Wall Street Journal, NPR, Woman's Day, Real Simple, and Mindful.org, and she's a regular contributor to Insight Timer and Psychology Today. When she's not walking and talking with therapy clients, Diana is likely tending to her garden, caring for her bees, or swimming in the ocean at sunrise with her two boys. Key Takeaways: 1. Movement ≠ Punishment • Diana shares how our relationship with movement is often shaped by shame, rules, and diet culture. • ACT invites us to reconnect with intrinsic values—like joy, connection, or vitality—rather than "shoulds."   2. From Motivation to Meaning • Dr. Hill outlines the three types of motivation: • Pleasure-seeking • Pain-avoidance • Values-based • Relying only on feeling “motivated” often backfires. Lasting behavior change is values-driven, not vibe-dependent.   3. Urge Surfing 101 • Urges feel like waves—we think they'll pull us under, but they always pass. • Practicing presence, noticing without acting, and riding the wave can build powerful inner trust over time.   4. Body Shame Needs Light + Air • Shame tells us to hide. ACT helps us bring curiosity and compassion to the parts we feel we “can't show.” • The antidote to shame is not “fixing” the body—it's learning to see it differently.   5. Phones, Dopamine & Distraction • Screen scrolling can become both a dopamine hit and an escape from discomfort. • Awareness + micro-boundaries with tech can gently shift us back toward the life we actually want to live.   6. Values Are Felt, Not Just Picked • Instead of just selecting values off a worksheet, ask: • When did I feel most alive yesterday? • When did I feel regret? These moments hold the clues to your deepest values.   7. Recovery is a Process of Discovery • Movement and food freedom are journeys of returning to self—not performance. • Progress is nonlinear and personalized. Flexibility, not perfection, is the goal.  

Feeling overwhelmed by your addiction or the addiction of a loved one? Discover a creative, non-shaming, and integrative way to understand and address addiction in this episode of the Wise Effort Show. Host Dr. Diana Hill and guest Dr. Carl Fisher delve into the complex nature of addiction, exploring it as a multifaceted issue that affects our energy and life direction. They share personal stories and professional insights, emphasizing compassion and humanity while offering a new perspective that frames addiction as a response to suffering and a call for deeper needs. Learn strategies for managing urges and the importance of a supportive environment in recovery.In This Episode, We Explore:How to view addiction with compassion and without stigmaDr. Carl Fisher's personal journey with substance abuse and professional successThe role of environmental factors in addiction and recoveryThe significance of social support and connection in overcoming addictionListen to this episode to learn strategies for managing urges and the importance of a supportive environment in recovery. Suggested Next Episode:Dopamine Nation: The Neuroscience Of Our Everyday Addictions With Dr. Anna LembkeRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn,

Can poetry be a form of medicine? Dr. Diana Hill explores this profound question with poet Rosemerry Wahtola Trommer on the Wise Effort Show. They discuss the role of poetry in emotional processing, grief, love, and connection. Diana shares how Rosemerry's poetry has personally influenced her life and work. Rosemerry reads some of her poems, discusses her daily practice of writing a poem everyday, and offers insights into how poetry can help us be present with our pain and transform it. Drawing from her own experiences, especially the tragic loss of her son, Rosemerry explains how metaphors and a daily writing habit can serve as healing practices.Join this insightful conversation to discover the therapeutic potential of poetry and how it can guide us through life's most challenging moments.In This Episode, We Explore:The Power of Poetry in TherapyRosemary's Personal Journey with PoetryDaily Writing Practice and Its BenefitsEmbracing Imperfection and TruthSharing Personal Grief PubliclySuggested Next Episode:Episode 138: Holding Space for Yourself and Others With Tom ParkesRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's...

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I'm your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement.You'll gain powerful insights into the psychological and biomechanical aspects of exercise, learn how to redefine what counts as movement, and explore how to break free from compulsive fitness habits. This conversation will inspire you to integrate playful, practical, and nourishing forms of exercise into everyday life, enhancing both your mental health and physical vitality.Here's what you'll learn:Why rigid exercise rules and athlete identities can become restrictiveHow redefining movement to align with personal values increases joy and consistencyPractical tips to transform daily activities into meaningful exerciseWays to overcome compulsive exercise habits and foster flexible routinesThe role of values-driven mindfulness in creating a healthier relationship with physical activityListen now to discover how embracing flexible movement can enhance your health, happiness, and connection to your body.LINKSLearn more about Dr. Diana HillConnect with Katy Bowman on InstagramHealthy Striving and Psychological Flexibility with Dr. Diana HillHow to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana HillNurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

Exercise isn't just another thing on your to-do list – it's a chance to enjoy moving and connect with your amazing body. Join Dr. Diana Hill for a warm and insightful conversation about self-compassion, breaking free from strict workout plans, and rediscovering the joy of movement. She'll explore how our thoughts about exercise can clash with what our bodies are telling us, especially during big life changes like perimenopause. We'll also touch on the real-life and emotional hurdles we face and how motivation, shame, our sense of self, and even grief can play a role. This episode is for anyone who longs for a kinder, more personalized approach to movement, that focuses on finding activities you love and weaving them into your day-to-day, rather than forcing yourself into rigid routines. To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep291 Diana Hill, Ph.D. is a clinical psychologist, international trainer, and a leading expert on Acceptance and Commitment Therapy (ACT) and compassion. She is the host of the Wise Effort podcast and author of four books including The Self-Compassion Daily Journal, ACT Daily Journal, her latest I Know I Should Exercise, But..., and Wise Effort (forthcoming Fall 2025). Integrating over 20 years of meditation and yoga experience with psychological research, Dr. Hill leads retreats, therapist trainings, and workshops to help organizations and individuals develop psychological flexibility so that they can grow fulfilling and impactful lives. She is on the Institute for Better Health board and writes for Psychology Today and Mindful.  Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

Today, we talk about Fitness Psychology with leading experts in the field -- Katy Bowman and Diana Hill, PhD, authors of “I Know I Should Exercise, But... 44 Reasons We Don't Move and How to Get Over Them.” The book is that it offers a toolkit of psychological tips and strategies that not only help get your body more movement, but can be applied to other areas of your life as well. Katy is a biomechanist, bestselling author, founder of the movement education company Nutritious Movement, and host of the Move Your DNA podcast. Diana is a clinical psychologist, international trainer, author, sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion, and Host of the Wise Effort podcast. Katy and Diana wrote the book specifically to provide health professionals with the tools to better connect with and support their patients. ◘ Related Links I Know I Should Exercise, But... 44 Reasons We Don't Move and How to Get Over Them https://a.co/d/2dLoYBe Dr. Hill's website: https://drdianahill.com/ Katy's website: https://nutritiousmovement.com/ Move Your DNA with Katy Bowman podcast: https://bit.ly/4dV04f6 Wise Effort Show with Dr. Diana Hill podcast: https://drdianahill.com/podcast/ ◘ Transcript bit.ly/3JoA2mz ◘ This podcast features the song “Follow Your Dreams” (freemusicarchive.org/music/Scott_Ho…ur_Dreams_1918) by Scott Holmes, available under a Creative Commons Attribution-Noncommercial (01https://creativecommons.org/licenses/by-nc/4.0/) license. ◘ Disclaimer: The content and information shared in GW Integrative Medicine is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in GW Integrative Medicine represent the opinions of the host(s) and their guest(s). For medical advice, diagnosis, and/or treatment, please consult a medical professional.

Dr. Diana Hill, a clinical psychologist and expert in acceptance and commitment therapy, and Katy Bowman, a biomechanist and founder of Nutritious Movement, discuss the psychology of movement and common objections to physical activity. They explore the definition of movement, its joy, and healing body image. They also address the 44 common objections, including overcoming time constraints, finding joy in movement, psychological flexibility, and self-compassion in making healthier choices in their new book.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(14:00) Finding Joy in Movement(23:00) Living Out Values Through Movement(33:00) Shaping Movement and Building Connections(36:00) Understanding and Challenging Body Image Ideals(42:00) Reclaiming Body Confidence Through Self-Compassion(55:00) Overcoming Resistance Through Movement Mastery(1:09:00) The “After Party” with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep419A huge thank you to our sponsors:BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushMost people don't struggle with movement — they struggle with the mindset around movement.In this episode, psychologist Diana Hill and biomechanist Katy Bowman break down the real reasons so many of us stay stuck in sedentary loops. It's not laziness. It's not time. It's our mental patterns:“If I can't do a full 45-minute workout… why bother doing anything at all?”This is the all-or-nothing trap. And it's silently keeping millions of people from ever getting started. In this conversation, you'll learn how to identify your personal barriers to movement, shift the way you think about progress, and create a more flexible, self-compassionate relationship with your body.Whether you're a parent, a busy professional, or someone trying to reclaim your health — this episode will help you stop waiting for the “perfect” workout and start making every bit of movement count.What You'll Learn in This EpisodeWhy rigid beliefs around exercise are blocking your healthHow psychological flexibility aids in eliminating barriers to movementWhy “not enough time” is a myth that keeps you stuckHow to break free from perfectionist, all-or-nothing thinkingHow to build a lifestyle where movement happens naturallyTools from ACT (Acceptance & Commitment Therapy) that actually work

Constantly battling that harsh inner voice that tells you you're not enough, that you'll never measure up? It can feel like this voice is always lurking, trying to undermine your confidence and making it so much harder to move forward. The good news is that you can change your internal narrative. For this episode, Jill welcomes Shawn Costello Woolley and Holly Yates, coauthors of The Inner Critic Workbook, a fantastic resource that helps you transform your inner critic into a supportive, empowering voice. You'll understand how shame fuels negative self-talk, but more importantly, how self-compassion, mindfulness, and connecting with shared humanity can help you to quiet your critic and start building a kinder, more confident inner dialogue. Listen and Learn: How your inner critic often sabotages your path toward what matters to you most Why your inner critic exists, how it hijacks your progress, and the ways it holds you back in life Is your inner critic pushing you to avoid discomfort, keeping you from the meaningful things you crave? Why self-compassion isn't about letting yourself off the hook Why attempting to replace your inner critic with positivity frequently fails, and what works instead When your inner critic speaks, does it close doors or point you in the direction of values you care about? Using the CARE method for growth to turn your inner critic into a compassionate coach How shame isolates you, but sharing struggles helps you connect and turns our inner critic into a coach Transforming self-criticism into compassion by speaking to yourself the way you would to a friend Stepping back from your thoughts and reacting intentionally, not just based on emotional interpretations How observing your thoughts and actions in the present moment can help clarify your values and guide your choices Resources: The Inner Critic Workbook: Self-Compassion and Mindfulness Skills to Reduce Feelings of Shame, Build Self-Worth, and Improve Your Life and Relationships: https://bookshop.org/a/30734/9781648484292 Shawn's website: https://www.drshawnwhooley.com/ More about Holly on: https://www.newharbinger.com/author/holly-yates/ Connect with Shawn and Holly on social media: https://www.linkedin.com/in/holly-yates-8a8055321 https://www.instagram.com/holly.yates.healing/ https://www.instagram.com/shawncostello19/ https://www.linkedin.com/in/shawn-costello-whooley-psyd-b181294 Related Episodes: 385. Oliver Burkeman on Embracing Your Limitations 346. Self-compassion Daily Journal with Diana Hill 341. Self-Forgiveness with Grant Dewar 301. Seven Daily ACT Practices for Living Fully with Diana Hill and Debbie Sorensen 201. Fierce Compassion with Kristin Neff 147. Extending Compassion with Janina Scarlet and Sara Schairer 145. Caring, Compassion, and Cooperation with Paul Gilbert 75. Mindful Self-Compassion with Christopher Germer Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Constantly battling that harsh inner voice that tells you you're not enough, that you'll never measure up? It can feel like this voice is always lurking, trying to undermine your confidence and making it so much harder to move forward. The good news is that you can change your internal narrative. For this episode, Jill welcomes Shawn Costello Woolley and Holly Yates, coauthors of The Inner Critic Workbook, a fantastic resource that helps you transform your inner critic into a supportive, empowering voice. You'll understand how shame fuels negative self-talk, but more importantly, how self-compassion, mindfulness, and connecting with shared humanity can help you to quiet your critic and start building a kinder, more confident inner dialogue. Listen and Learn: How your inner critic often sabotages your path toward what matters to you most Why your inner critic exists, how it hijacks your progress, and the ways it holds you back in life Is your inner critic pushing you to avoid discomfort, keeping you from the meaningful things you crave? Why self-compassion isn't about letting yourself off the hook Why attempting to replace your inner critic with positivity frequently fails, and what works instead When your inner critic speaks, does it close doors or point you in the direction of values you care about? Using the CARE method for growth to turn your inner critic into a compassionate coach How shame isolates you, but sharing struggles helps you connect and turns our inner critic into a coach Transforming self-criticism into compassion by speaking to yourself the way you would to a friend Stepping back from your thoughts and reacting intentionally, not just based on emotional interpretations How observing your thoughts and actions in the present moment can help clarify your values and guide your choices Resources: The Inner Critic Workbook: Self-Compassion and Mindfulness Skills to Reduce Feelings of Shame, Build Self-Worth, and Improve Your Life and Relationships: https://bookshop.org/a/30734/9781648484292 Shawn's website: https://www.drshawnwhooley.com/ More about Holly on: https://www.newharbinger.com/author/holly-yates/ Connect with Shawn and Holly on social media: https://www.linkedin.com/in/holly-yates-8a8055321 https://www.instagram.com/holly.yates.healing/ https://www.instagram.com/shawncostello19/ https://www.linkedin.com/in/shawn-costello-whooley-psyd-b181294 Related Episodes: 385. Oliver Burkeman on Embracing Your Limitations 346. Self-compassion Daily Journal with Diana Hill 341. Self-Forgiveness with Grant Dewar 301. Seven Daily ACT Practices for Living Fully with Diana Hill and Debbie Sorensen 201. Fierce Compassion with Kristin Neff 147. Extending Compassion with Janina Scarlet and Sara Schairer 145. Caring, Compassion, and Cooperation with Paul Gilbert 75. Mindful Self-Compassion with Christopher Germer Learn more about your ad choices. Visit megaphone.fm/adchoices

Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days!Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy's message has sometimes been reduced to exercise is ‘bad' and natural movement is ‘better'.Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health. Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life.  Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling. Anna shares the origin story of Wildling and their expansion from children's shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling's most recent venture—a rain boot—filling a much needed niche in the minimal shoe market. Books Mentioned:My Perfect Movement Plan by Katy BowmanI Know I Should Exercise, But... by Diana Hill & Katy Bowman Far From the Tree by Andrew Solomon Hunter-Gatherer Childhoods Edited by Barry Hewlett & Michael LambMade Possible by Our Dynamic Collective of Wonderful Sponsors:Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms, design and products to keep you and your kids engaged and active at home; Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

This week I sit down with Katy Bowman and Dr. Diana Hill as they shatter conventional exercise wisdom and unveil the psychological forces keeping you from moving your body. This eye-opening conversation reveals how our society's toxic relationship with fitness sabotages our wellbeing, while offering a revolutionary approach to movement that prioritizes joy over aesthetics. Learn why community support is the secret ingredient missing from most fitness journeys, discover how to identify your unique movement motivations, and walk away with practical strategies to transform physical activity from a dreaded chore into a sustainable, fulfilling practice that nourishes both body and mind. SPONSORS Bon Charge: My listeners get 15% off when you order from boncharge.com and use my exclusive promo code GABBY at checkout Puori: Puori is offering 20% off your one-time purchase by going to puori.com/GABBY and using the promo code GABBY at checkout. If you choose their already discounted subscription, that's nearly a third off the price!  OneSkin: Get 15% off OneSkin with the code REECE at  https://www.oneskin.co/ #oneskinpod Ritual: Start Ritual or add Essential For Women 18+ to your subscription today. That's ritual.com/GABBY for 25% off. CHAPTERS 00:00 The Journey of Movement and Motivation 03:00 Understanding Psychological Barriers to Exercise 05:58 The Role of Environment in Movement 08:50 Reframing Our Relationship with Movement 11:47 Exploring Personal Motivations for Movement 15:08 The Importance of Community in Movement 17:58 Breaking Down the Myths of Exercise 20:57 The Connection Between Movement and Well-being 23:51 Empowering Women to Embrace Movement 31:59 The Evolution of Movement and Its Meaning 35:09 Psychological Barriers to Movement 40:39 Finding Movement in a Busy Life 45:32 Understanding Urges and Mindfulness 49:23 Identifying Your Movement Why 54:04 Connecting Movement to Spirituality 01:00:08 The Balance of Structure and Freedom in Movement 01:07:52 The Importance of Vitamin D and Ritual Multivitamins 01:09:37 Understanding Acceptance and Commitment Therapy (ACT) 01:10:57 Exploring Psychological Flexibility and Movement 01:12:41 Addressing Unique Barriers to Movement 01:13:02 The Role of Acceptance in Overcoming Challenges 01:15:23 Navigating Personal Reasons for Movement 01:16:34 The Impact of Trauma on Movement 01:25:40 Technology as a Barrier and Tool for Movement 01:31:15 Collective Mental Health vs. Individual Mental Health 01:36:29 The Importance of Collective Wellness 01:40:03 Navigating Relationships and Personal Growth 01:42:07 Acceptance and Commitment in Movement 01:45:35 Motivational Strategies for Change 01:50:52 Hope and Integration in Modern Life 01:56:35 Learning Through Collaboration and Compassion For more Gabby: Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial The Gabby Reece Show Podcast on Youtube: https://www.youtube.com/channel/UCeEINLNlGvIceFOP7aAZk5A KEYWORDS movement, exercise, psychology, motivation, barriers, community, well-being, personal growth, health, lifestyle, movement, psychological barriers, mindfulness, spirituality, exercise, self-compassion, busy life, health, wellness, personal growth, Vitamin D, Ritual Multivitamins, Acceptance and Commitment Therapy, Psychological Flexibility, Movement Barriers, Trauma, Technology, Mental Health, Self-Compassion, Joy of Movement, wellness, mental health, relationships, movement, acceptance, motivation, personal growth, compassion, hope, collaboration Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're like most people, you've probably experienced times in your life when you just couldn't find the motivation to exercise. Whether it's a lack of time or energy or dealing with feelings like embarrassment or body image issues, experiencing mental blocks that stop you from exercising is a common occurrence. On this episode of The Model Health Show, Dr. Diana Hill and Katy Bowman are here to discuss their new book, I Know I Should Exercise, But… Their book is a powerful guide to understanding the psychology of aligning your actions with your values. We're going to discuss some of the most common roadblocks keeping people from adding movement into their day, and how to overcome them. You're going to learn about the powerful principle of psychological flexibility, how to stack movement into your existing routines, and how to reframe some of the most common barriers that hold people back from moving their bodies. Changing the way you think about movement can add so much value, joy, and self-compassion into your life, and I hope that's what you take away from this interview. Enjoy!    In this episode you'll discover:  How our environments can stifle our movement.   The psychology behind not exercising.   Why your phone can act as a movement disruptor.   What psychological flexibility is.   How identifying your values can help you overcome obstacles.   What the biggest predictor of change is in psychology research.   The definition of time affluence, and how to find more time in your day.  How to utilize stacking to add more movement into you routine.   Why recognizing paradoxes can help you move more.   The power of asking “so what?”   How to find an exercise that works for you when you feel burnt out.   Why light activity can actually give you energy.   How to use your values to identify your motivation.   The importance of optimizing your environment to facilitate more movement.   Why you should give yourself permission to move your body.  How to overcome embarrassment.   Strategies for connecting with others, and the value in sharing your capacity.  What urge surfing is.   Why moving your mindset is a powerful strategy.   Items mentioned in this episode include:  Peluva.com/model -- Get 15% off barefoot shoes with my code MODEL!   Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!   I Know I Should Exercise, But… by Dr. Diana Hill & Katy Bowman -- Get your copy of the new book today!   The Joy of Movement by Dr. Kelly McGonigal -- Read about finding meaning through movement!   Connect with Dr. Diana Hill Website / Facebook / Instagram   Connect with Katy Bowman Website / Facebook / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Peluva and Pique. Peluva's barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.