Podcasts about diana hill

Dr. Diana Hill interviews contemplative social scientist and emotion researcher Dr. Eve Ekman, senior fellow at UC Berkeley's Greater Good Science Center and co-creator (with her father Paul Ekman) of The Atlas of Emotions, a tool requested by the Dalai Lama to help people understand how emotions arise and are experienced. They discuss why “emotion regulation” can miss the larger richness of emotions, and how the Atlas emphasizes triggers, physiology, personal history, and—most importantly—our responses, which can be constructive or destructive. Ekman describes building awareness over time rather than relying on quick fixes, the costs of suppression, and the role of sangha and relationships in working with emotions. The conversation also explores grief, caregiving, Father's Day, impermanence, and Ekman's experience losing her 91-year-old father after dementia, including relief, tenderness, and the social nature of emotions.Listen and Learn:Emotions are more than something to regulate.Emotional awareness is built through practice.Making room for grief can deepen love and connection.Related ResourcesGet enhanced show notes for this episodeBecome a Wise Effort Community memberSign up for my newsletterOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsSee 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.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:Tell the Truth Salon Series You are invited to join me live in person or streaming online here in Santa Barbara to Tell the Truth Salon Series. This is something that I have been dreaming up for a while now. I want us to gather in person, online, and have real conversations, unedited, unscripted, with people who are change-makers in our world, but also to uncover our own inner truths. https://drdianahill.com/salonTell the Truth Salon Series

Are you feeling disconnected from what you know is true for you—and overriding it anyway? In this live-recorded Wise Effort episode, Diana Hill explores “truth” (personal, collective, spiritual, and scientific) and how it's often simple, close, profound, or even hard to accept. She shares ways truth emerges through rough initiations, deep listening to the body and intuition, unexpected states of consciousness, solitude, real conversation with epistemic humility, and connection to nature as a resilience factor. She closes with a “truth or dare” invitation to name a truth and take one action to live it this week.Listen and Learn:There are overlapping truths from science and spirituality, including that we're not separate selves, the mind extends beyond the brain, attention shapes the brainAvenues to finding your truthsHow awareness is different from thoughts and feelings. Related ResourcesGet enhanced show notes for this episodeBecome a Wise Effort Community memberSign up for my newsletterOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsSee 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.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:Tell the Truth Salon Series You are invited to join me live in person or streaming online here in Santa Barbara to Tell the Truth Salon Series. This is something that I have been dreaming up for a while now. I want us to gather in person, online, and have real conversations, unedited, unscripted, with people who are change-makers in our world, but also to uncover our own inner truths. drdianahill.com/salonTell the Truth Salon Series

On the #amwriting podcast's “Margin Notes,” Jennie Nash talks with Dr. Diana Hill (author of Wise Effort) about how the urge to prove yourself—through resumes, accolades, or “pre-order my book” pleas—undermines authenticity and connection, especially when pitching ideas, proposals, or personal brands. Hill describes confronting this while rebranding her website and shifting from listing credentials to articulating the real user experience and who the work is and isn't for, using specific language that reflects her core value of awareness/attunement rather than generic, AI-like claims. They unpack the psychology behind proving (seeking safety, belonging, and autonomy) and suggest asking which need is driving the behavior, aiming instead to demonstrate value, embrace vulnerability, and rely on trusted “tough love” feedback.Books Mentioned* Wise Effort by Dr. Diana HillJoin the Blueprint Summer ChallengeStarting a book? Stuck in a draft? Planning a revision?The Blueprint Summer Challenge is designed to help you make meaningful progress on your manuscript this summer.Over six weeks, beginning July 10, you'll use the Blueprint—a proven framework for developing stronger books with greater clarity, purpose, and reader impact—to move your project forward, wherever you are in the process.Whether you're writing nonfiction, memoir, fiction, or another genre entirely, the goal is simple: spend six focused weeks making your book stronger.Start with the Blueprint CourseWe're offering an all-new Blueprint course in Teachable, which includes:* The full text of The Blueprint* Fourteen video lessons covering every step of the framework* Real coaching examples that show writers applying the Blueprint to their own projects* Practical guidance you can use immediatelyThe course is designed to help you develop a stronger foundation for your book—whether you're beginning from a blank page, working through a draft, or planning a revision.Course enrollment: $19

In this episode, Diana Hill explores the concept of Wise Effort and how our regrets can become powerful guides to what matters most. Drawing from psychology, Acceptance and Commitment Therapy, and Buddhist wisdom, she explains why the things that hurt most often point directly toward our deepest values. Diana also discusses how to work with regret without getting stuck in it, why discomfort can be a doorway to meaningful action, and how to focus your precious energy on what is truly worth your time and attention. Along the way, she explores psychological flexibility, the wisdom found in paradox, and practical ways to align your daily actions with the life you most want to live. Have you ever ended the day feeling like your choices didn't quite match the person you wanted to be? Maybe you slipped into autopilot, or self-doubt made it harder to stick to your goals. If so, The Six Saboteurs of Self-Control can help you recognize the hidden patterns that quietly derail your progress and offers simple, effective strategies to move past them. If you're ready to take back control and make meaningful, lasting change, download your free copy at oneyoufeed.net/ebook. Exciting News!!! ⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is out NOW! Order today!⁠⁠⁠⁠⁠⁠⁠⁠ Key Takeaways: What "Wise Effort" means and how to focus your precious energy on what matters most How regret can reveal your deepest values and point you toward meaningful action Why the things that hurt most are often clues to what you care about most The difference between toxic regret that keeps you stuck and healthy regret that helps you grow How to turn toward difficult emotions instead of avoiding them—and why it changes everything The connection between psychological flexibility, resilience, and living a values-driven life Practical ways to work with worry, grief, loneliness, and other uncomfortable emotions The role of wisdom, mindfulness, and self-awareness in making better decisions Why paradox is an essential part of growth, meaning, and a well-lived life Simple practices for accessing your own wisdom and taking the next wise step forward For full show notes:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you enjoyed this conversation with Dr. Diana Hill, check out these other episodes: How to Lose Regret and Choose Fulfillment with Marshall Goldsmith How To Build Mental Strength, Cope with Stress, and Thrive Under Pressure with Amy Morin By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: ⁠⁠⁠⁠Brodo Broth⁠⁠⁠⁠: Shop the best broth on the planet with Brodo.  Head to ⁠⁠⁠⁠Brodo.com/TOYF⁠⁠⁠⁠ for 20% off your first subscription order and use code TOYF for an additional $10 off. ⁠⁠⁠Quince:⁠⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠⁠Quince.com/feed⁠⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too. ⁠Shopify⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠shopify.com/feed.⁠ ⁠David Protein⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠www.davidprotein.com/FEED⁠ Alma has a directory of 20,000 therapists with different specialities, life experiences, and identities, and 99% of them take insurance. Visit helloalma.com to learn more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aura Frames⁠⁠⁠: Named #1 by Wirecutter, you can save on the gifts moms love by visiting AuraFrames.com. For a limited time, listeners can get 25 dollars off their best-selling Carver Mat frame with code FEED. Support the show by mentioning us at checkout! ⁠⁠⁠Rocket Money⁠⁠⁠ Let Rocket Money help you reach your financial goals faster. Join at ⁠⁠⁠rocketmoney.com/feed⁠⁠⁠. ⁠⁠⁠Taskrabbit:⁠⁠⁠ When life happens, your to-do list grows. Get ahead of it now and get fifteen dollars off your first task at ⁠⁠⁠Taskrabbit.com⁠⁠⁠ or on the Taskrabbit app using promo code FEED. Taskers book up fast, especially for same-day tasks, so book trusted home help today. ⁠⁠⁠Hello Fresh⁠⁠⁠ – Get 10 free meals + a FREE Zwilling Knife (a $144.99 value) on your third box. Offer valid while supplies last. Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel stuck in worry loops that drain your energy and pull you out of the present moment? In this episode of The Wise Effort Show, Dr. Diana Hill talks with neuroscientist and psychiatrist Dr. Judson Brewer about “inside information” on the brain—especially the default mode network and how self-focused rumination and worry activate the posterior cingulate cortex. They explore new, encouraging research showing that experienced meditators don't show the same activation during worry recall, and that even beginners can deactivate this brain region quickly using a simple mindfulness “noting” practice (labeling seeing, hearing, feeling, thinking). Diana and Jud also discuss using technology to interrupt addictive habit loops (like compulsive checking) and how moving beyond anxiety can open the door to integrity, kindness, and flourishing—grounded in the reminder that “your actions are your only belongings.”Listen and learn:Your brain has a “me network” that can drain your energy.Noticing changes your relationship to experience.The goal is not just less anxiety, but more integrity, energy, and flourishing.“My actions are my only belongings.”Suggested Next Episode:Busting Brain Myths With Dr. Judson BrewerRelated ResourcesGet enhanced show notes for this episodeBecome a Wise Effort Community memberSign up for my newsletterOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsSee 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.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 The Wise Effort Community.The Wise Effort Community exists to help people keep doing the work — applying ACT and contemplative practice to a real life — long after the book is closed, the workshop is done, and the retreat is over. The thing they're buying is sustained, guided practice with me and with each other, so the insights don't evaporate. The Wise Effort Community is your guided home for ongoing Wise Effort practice — monthly live teaching with me, a weekly practice rhythm, an on-demand library, and a community of people doing the work alongside you. Also, sustaining members get “Member's Special" early access and special pricing to Diana's In-Person Events, including Diana's gatherings, courses, programs, and retreats.Wise Effort Community

Have you ever felt panicked and untethered when you're lost—at work, in a relationship, or even in your own mind? In this episode, Dr. Diana Hill explores how “lostness” can send us into panic, false refuges, and strange loops that make things worse, and how it can also open a doorway to transformation. Drawing from her own story about thinking she'd left her computer at a New York hotel, Diana shares practices to help you stay where you are, take in a bigger perspective, and ask more beautiful questions in meditation and life.Listen and learn:How strange loops keep us tangled in unhelpful patternsThe inner dimensions we can get lost in: self, attention, thoughts, purpose, feelings, and behaviorWhat to do when you're lost: pause, broaden your view, and ask beautiful questions ("What is here?", "What else?", "What do I really want?")If this episode helps you find steadier ground, share it with someone who feels scattered or stuck.Suggested Next Episode:You can also enjoy Diana's related Bonus Meditation: LostRelated ResourcesGet enhanced show notes for this episodeBecome a Wise Effort Community memberOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsSee 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.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.

Do you feel stuck in a tug-of-war—like you have to choose between two things that both matter? In this Secret Sangha episode, Diana Hill shares on the topic of paradox, and how the tension you're trying to “solve” may actually be the place where growth happens. Drawing on examples from relationships, parenting, work-life balance, and her own struggle between service and making a living as a therapist, Diana explores Marianne Lewis's “both/and” approach—shifting the question, seeing interdependence, and rethinking outcomes so you can walk the tightrope with more ease.Listen and learn:The three core features of paradoxWhy trying to eliminate a paradox often keeps you stuck in struggleHow to shift from “either/or” to “both/and” thinkingShare this episode with someone who feels forced to choose—and practice holding both sides with wise effort.Suggested Next Episode:The Power Of Both/And Thinking To Find Creative, Integrative Solutions To Paradoxes With Dr. Marianne LewisRelated ResourcesGet enhanced show notes for this episodePlay bigger and have more impact in your therapy and coaching practice. Apply for my Wise Effort: Business of Therapy and Coaching 8-week programOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Dr. Diana Hill welcomes author and Idea Architects founder Doug Abrams live from Blue Spirit Costa Rica to explore how to stay grounded, joyful, and hopeful in uncertain times. Abrams shares lessons from working with leaders like the Dalai Lama, Desmond Tutu, and Jane Goodall, including Tutu's guidance to “never surrender your joy,” taking the wider perspective, and resisting without “othering” opponents. He describes his in-progress book inspired by his daughter's question, “Are we gonna be okay?” Abrams discusses living with ADHD, shame, and vulnerability in relationships, and highlights Goodall's four reasons for hope—human intellect, nature's resilience, young people, and the indomitable human spirit—emphasizing that hope is an action.Related ResourcesGet enhanced show notes for this episodePlay bigger and have more impact in your therapy and coaching practice. Apply for my Wise Effort: Business of Therapy and Coaching 8-week programOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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:Business of Therapy and CoachingMake a big move in your therapy or coaching practice. Join the New Cohort Starting May 11Wise Effort: The Business of Therapy

In this first installment of Margin Notes—a new series on the big decisions writers face—we explore a question many writers quietly carry:When life falls apart, do you keep writing… or step away?Jennie Nash is joined by clinical psychologist Dr. Diana Hill, author of Wise Effort, for a conversation about grief, illness, recovery and the psychology of returning to your work. Dr. Hill will help us explore the emotional and cognitive side of a creative life.Together, we discuss:* Why “little by little becomes a lot” matters in recovery* How grief, illness, addiction, or heartbreak reshape your creative capacity* The two common paths writers take: stepping away vs. writing to survive* What negativity bias is—and why it gets louder during hard seasons* When writing supports healing—and when it becomes avoidanceAt the heart of this conversation is a simple idea:You don't have to return to writing all at once.Sometimes, getting to the “mailbox and back” is enough.Whether you're navigating loss or a major life transition, this episode offers a compassionate way back to the page—on your own terms.Books Mentioned* Wise Effort by Dr. Diana Hill* Little by Little Becomes a Lot by Eric Zimmer#AmWriting is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.Transcript(00:00:03):Hi,(00:00:04):I'm Jenny Nash,(00:00:05):and you're listening to the Hashtag AmWriting Podcast,(00:00:08):the place where we help writers of all kinds play big in your writing life,(00:00:12):love the process,(00:00:13):and stick with it long enough to finish what matters most.(00:00:17):This is Margin Notes,(00:00:19):a new part of the podcast where we're talking about the big decisions writers face(00:00:23):in their work on creative lives.(00:00:25):I'm here today to talk about(00:00:28):this idea of recovery from illness or a breakup or a major life transition and how(00:00:34):you get back to your work.(00:00:36):And I have with me the most of special guests,(00:00:40):uh,(00:00:40):Dr.(00:00:40):Diana Hill,(00:00:41):who is my friend and my client and my colleague.(00:00:45):She's a clinical psychologist.(00:00:47):Who's the author of wise effort, how to focus your genius energy on what matters most.(00:00:52):And she's going to help us dig into this.(00:00:55):Welcome Diana.Diana (00:00:57):I am so glad to be here.Diana (00:00:58):And another form of recovery, recovery from addiction is another one.Diana (00:01:02):Like if people are prioritizing their health and recovery in that way,Diana (00:01:07):how do you write through that?Diana (00:01:09):So I'm super excited to talk with you because I think I've been through everyDiana (00:01:11):single one of those recoveries in some form or another.(00:01:15):Well, yeah.(00:01:16):And we don't have to get into it, but you have recently been through some big grief.(00:01:21):You've been through all these things in your life.(00:01:23):So how do you counsel somebody who's trying to get over something or get through(00:01:28):something and also doesn't want to abandon their writing?Diana (00:01:33):Well, there's a great book that's coming out.Diana (00:01:36):We have to mention a book, support our fellow writers by Eric Zimmer.Diana (00:01:40):And I always pick books by their titles in some form or another.Diana (00:01:44):And so there's a great, how about this?Diana (00:01:46):There's a great book title coming out, which is Little by Little.Diana (00:01:49):becomes a lot.Diana (00:01:51):And I think that's something to remember in recovery.Diana (00:01:54):I remember after I had a C-section,Diana (00:01:57):I had two C-sections with my kids and the little by little was,Diana (00:02:01):you know,Diana (00:02:01):first you make it up to the mailbox and back,Diana (00:02:04):right?Diana (00:02:05):You're trying to get back to that three mile walk that you used to do,Diana (00:02:08):but up to the mailbox and back was pretty darn amazing after you had a C-section toDiana (00:02:12):get to that milestone.Diana (00:02:13):And when you're in recovery from something, you need to shift thatDiana (00:02:19):the expectation to what is a lot.Diana (00:02:21):It's what is a lot in the context of what you are going through.Diana (00:02:24):When you've had a C-section, a walk to the mailbox is a lot.Diana (00:02:27):When you are in recovery from losing a family member,Diana (00:02:31):writing 10 minutes in the morning is a lot.Diana (00:02:34):And being able to shift that expectation would be the first thing and rememberingDiana (00:02:37):that little by little becomes a lot.Diana (00:02:40):That's how we grow it.Diana (00:02:41):That's one of the most foundational aspects of habit formation and psychology,Diana (00:02:45):And, uh, really is how I do most everything I do little by little.Diana (00:02:50):And then sometimes when I have a boost of energy, I do a lot.(00:02:54):And is that, do you think that that's true all the time?(00:02:58):Like,(00:02:58):does it become more true when something intends happens in your life or is it(00:03:03):actually true all the time,(00:03:04):but we don't quite see it so clearly?(00:03:07):Yeah.Diana (00:03:07):Well,Diana (00:03:08):I think it's all the time,Diana (00:03:09):but more so when you're in recovery,Diana (00:03:12):because when you're in recovery from something,Diana (00:03:16):you may get exhausted more easily.Diana (00:03:19):You also may have some shifts in the way that you see the world and the way you seeDiana (00:03:25):yourself that,Diana (00:03:27):um,Diana (00:03:28):That negativity bias may be extra strong or your threat system may be on extraDiana (00:03:34):alert so that you're a little bit more hypervigilant depending on what kind ofDiana (00:03:38):thing you're recovering from.Diana (00:03:39):And so in that sense,Diana (00:03:40):we do need to dial up the gentleness factor that,Diana (00:03:44):you know,Diana (00:03:44):other times in your life,Diana (00:03:45):you maybe just to brush off the intensity of something.Diana (00:03:49):But when you're in recovery,Diana (00:03:50):yeah,Diana (00:03:50):you need to be extra focused on little by little becoming a lot.(00:03:54):Can you explain what you mean by negativity bias, just so our listeners understand that?Diana (00:04:00):The negativity bias is just how our brains evolved.Diana (00:04:03):We evolved brains to keep us safe, not always to live our best lives.Diana (00:04:09):And so that means that you are the ancestor of people who were a little bit anxious.Diana (00:04:16):And when they looked out on the savannah and they saw some kind of obscure objectDiana (00:04:20):out there,Diana (00:04:21):they had a tendency to think that that object was dangerous or negative in someDiana (00:04:25):way.Diana (00:04:25):Yeah.Diana (00:04:26):And so they went back into the cave and that's how you came about because youDiana (00:04:30):We're born from that,Diana (00:04:31):but we've inherited these negativity biases and they get extra strong when we'reDiana (00:04:36):under threat.Diana (00:04:37):It doesn't mean that we can't override them.Diana (00:04:40):It's more that we learn how to notice them and in some ways allow them to be thereDiana (00:04:45):while you still move forward towards what your values are,Diana (00:04:48):what your goals are,Diana (00:04:49):what's important to you,Diana (00:04:50):even with that little bit of a chatter,Diana (00:04:52):that little what if mind in the background.(00:04:55):So I feel like when a writer is under the thread of something intense,(00:05:01):they tend to either take one of two paths in the recovery phase.(00:05:07):One path would be, I don't have the time, energy, bandwidth.(00:05:13):to add this in, I'm going to push this way off.(00:05:17):And the other is the opposite.(00:05:20):And it's this is going to keep me alive.(00:05:22):And I, I have to do it.(00:05:24):I have to keep my project going, keep my writing going, keep my voice up.(00:05:31):Can you help make sense of those that kind of binary response that I sometimes see?Diana (00:05:38):Well,Diana (00:05:38):like any kind of story,Diana (00:05:40):both of them are stories or frames or interpretations of your experience.Diana (00:05:45):There's usually some kind of nugget of truth in it.Diana (00:05:47):And then sort of like that yin-yang sign, there's also a nugget of not truth in it.Diana (00:05:52):So I don't have enough time is a classic one.Diana (00:05:54):I mean,Diana (00:05:54):that's again,Diana (00:05:55):whether you're in recovery or not,Diana (00:05:56):that's a classic writer's statement of I don't have enough time.Diana (00:05:59):And so we put it off.Diana (00:06:01):You know, we say things like in six months when I have things more in order, I'll get this done.Diana (00:06:07):Or I will, would I feel better?Diana (00:06:10):I'll start working on it.Diana (00:06:11):But the nature of our experience is that we really never have enough time.Diana (00:06:16):It's more about prioritization of our time.Diana (00:06:19):And we miss that reality that when we engage in things that are more meaningful toDiana (00:06:25):us,Diana (00:06:25):we feel like we have more time.Diana (00:06:26):So there's some research by Cassie Holmes out of UCLA that showed that folks thatDiana (00:06:32):devoted their time towards others or engaged in meaningful projects actually hadDiana (00:06:36):more what's called time affluence.Diana (00:06:38):They feel like they had more time.Diana (00:06:40):So if you have that feeling,Diana (00:06:40):if I don't have enough time,Diana (00:06:42):what you actually may find is if you prioritize your time towards writing,Diana (00:06:45):if that's something you care about,Diana (00:06:46):it's a value that you had prior to the thing that you were struggling with,Diana (00:06:50):you actually may end up feeling like you have more time or you may experience aDiana (00:06:54):shift in your perspectiveDiana (00:06:57):as a result of doing that writing.Diana (00:06:59):I find that all the time.Diana (00:07:00):There's something like exercise is the same thing.Diana (00:07:02):Like I don't really want to do it and then I go do it or I don't have enough timeDiana (00:07:05):for it and then I go do it and then I ask myself,Diana (00:07:07):why am I not spending more time doing this thing,Diana (00:07:10):right?Diana (00:07:11):So it can be, yeah.Diana (00:07:12):But then the second side of it is that I want to go do this because in some way IDiana (00:07:21):feel like it's going to either help me through or maybe even be a little bit of aDiana (00:07:24):distractorDiana (00:07:26):Sometimes our work can distract us from other parts of our lives.Diana (00:07:30):If it's aligned with your values, you need a break.Diana (00:07:33):So something like grief in particular,Diana (00:07:35):people wanna feel really obligated to not feel good or feel obligated to beDiana (00:07:43):grieving in a certain way or all the time or not go back to work right away.Diana (00:07:49):But the reality is that when you start toDiana (00:07:52):do things that bring you joy,Diana (00:07:54):it helps you,Diana (00:07:55):it gives you more resources for the recovery and the grief that you're goingDiana (00:07:59):through.Diana (00:08:00):It's not that we need to be in the bad, dark space all the time.Diana (00:08:05):So it can,Diana (00:08:05):healthy distraction,Diana (00:08:07):especially when it's aligned with your values,Diana (00:08:09):is in psychology,Diana (00:08:10):we call it productive procrastination.Diana (00:08:13):Maybe you're actually procrastinating on the grief a little bit by being productiveDiana (00:08:16):in other ways.Diana (00:08:17):And that can be a good thing.Diana (00:08:18):It actually can be a helpful thing.(00:08:20):Wow, there's so much to think about here.(00:08:23):So in your own experience, which path do you tend to take?(00:08:28):Or have you taken both paths at different times?Diana (00:08:31):I think I've taken both.Diana (00:08:34):This most recent round of recovery that I'm kind of a recent loss that I've had,Diana (00:08:40):I started out with just not wanting to do anything.Diana (00:08:45):That kind of like lead weight feeling of I can't,Diana (00:08:50):I'm like walking through molasses in my day and not interested in doing the thingsDiana (00:08:56):that I used to be interested in.Diana (00:08:57):I kept having a hard time even getting myself toDiana (00:09:00):get dressed,Diana (00:09:01):you know,Diana (00:09:01):kind of put on nice clothes,Diana (00:09:03):blow dry my hair,Diana (00:09:03):those kinds of things that I usually do.Diana (00:09:06):And what I have found in terms of the writing process for myself,Diana (00:09:11):I'm not writing a book right now,Diana (00:09:12):but I do write newsletters and I write preparation for podcasts and I write postsDiana (00:09:17):and things like that,Diana (00:09:19):is that led to me just not wanting to write.Diana (00:09:22):And what got me a little unblocked, I hadn't written my newsletter in quite a while,Diana (00:09:26):And I knew I had to do and I was like in the back of my head,Diana (00:09:28):like you're supposed to do a newsletter every month or every two weeks or everyDiana (00:09:31):week,Diana (00:09:32):whatever your cadence is.Diana (00:09:33):And so I knew that was in there.Diana (00:09:37):And when I,Diana (00:09:39):what kind of got me unstuck from that space was when I just decided,Diana (00:09:44):this is a little by little becomes a lot thing.Diana (00:09:46):When I just decided to take like, what's one thing I did today that IDiana (00:09:51):kind of felt interesting and was connected to a better bigger concept or belief.Diana (00:09:55):And I just wrote on that.Diana (00:09:56):And it was actually I wrote on doing push ups.(00:09:59):Because it was such a great newsletter.(00:10:01):I left it.(00:10:02):Yeah, it was so great.Diana (00:10:03):It was on push ups, because I had I was helping a client who was in their own form of recovery.Diana (00:10:07):And, and he's in was had make that made this goal for himself.Diana (00:10:12):And then he challenged me to doing push ups.Diana (00:10:14):AndDiana (00:10:15):This little pushup goal was really helpful for me because it was so orthogonal to my grief.Diana (00:10:20):It had so nothing to do with it.Diana (00:10:21):What does that mean?(00:10:22):I don't know what that means.Diana (00:10:23):It was so orthogonal.Diana (00:10:26):It's going in the opposite direction.Diana (00:10:28):It's not parallel.Diana (00:10:30):to my grief.Diana (00:10:32):And so my grief was like, had nothing to do with pushups, right?Diana (00:10:35):It had to do with friendship and loss and death and,Diana (00:10:38):you know,Diana (00:10:38):all those things and doing pushups feel so insignificant.Diana (00:10:41):But then I was able to,Diana (00:10:42):in this newsletter and in this teaching that I ended up doing for a talk that IDiana (00:10:46):gave,Diana (00:10:47):was able to connect that really small thing to something much bigger,Diana (00:10:52):but that came from writing on it.Diana (00:10:55):And I wouldn't have gotten there if I hadn't written on it.Diana (00:10:58):And then what I got to is like,Diana (00:10:59):oh,Diana (00:10:59):this,Diana (00:11:00):you know,Diana (00:11:00):doing something small in this way,Diana (00:11:02):if you can connect it to love or you can connect it to caring for someone else orDiana (00:11:08):supporting someone else or supporting yourself,Diana (00:11:10):these four kinds of love in Buddhism.Diana (00:11:13):that I wrote about,Diana (00:11:14):then you might be,Diana (00:11:16):you know,Diana (00:11:16):motivated to stick with it a little bit longer.Diana (00:11:18):So I guess I started out with the sluggish one of like running away from it,Diana (00:11:22):not wanting to feel it,Diana (00:11:24):needing to do little by little.Diana (00:11:25):And then I moved more into this is like actually a good distraction from my grief,Diana (00:11:28):but then it transformed into more meaning for me.(00:11:32):And it sounds like now you're feeling a little energized.(00:11:35):Yeah, I'm pumped.(00:11:36):I've been working today.(00:11:37):I like I was back at work and excited.Diana (00:11:40):It's funny because it's a Sunday, but I'm working and excited.Diana (00:11:43):But I was excited to get to work,Diana (00:11:45):to work on a project,Diana (00:11:47):a talk that I'm giving,Diana (00:11:48):which involves,Diana (00:11:49):I don't know,Diana (00:11:49):I guess in some ways,Diana (00:11:51):talks are a form of writing,Diana (00:11:52):like making out your slides.Diana (00:11:53):It's sort of like outlining a talk.(00:11:55):100%.(00:11:56):It's figuring out what you think, raising your voice, deciding what you want to say.(00:12:02):It's all good.(00:12:03):Well,(00:12:04):what would you,(00:12:05):what nugget would you give our listeners to take away if this is resonating with(00:12:09):them,(00:12:09):this idea of I'm recovering from something and trying to figure out where my(00:12:13):writing fits in?Diana (00:12:16):I think the nugget is that we're always in recovery from something.Diana (00:12:20):You know, sometimes it's big recoveries and sometimes it's small.Diana (00:12:23):And the beauty of recovery is that when something gets broken,Diana (00:12:30):you're not necessarily gonna put it back to how it was before,Diana (00:12:34):but you get this chance to rearrange it.Diana (00:12:36):It's sort of like if you throw a deck of cards in the air and they fall on theDiana (00:12:39):ground and you put them back in order in a different way,Diana (00:12:43):like what card do you wanna have on top?Diana (00:12:45):So you move from this harmony to disharmony to a new harmony.Diana (00:12:49):And if you do it in a way that has just like,Diana (00:12:51):go at the pace that you can go a little bit by little bit and sometimes a big bit,Diana (00:12:57):But trust that this recovery process is part of a new harmony for you.Diana (00:13:02):There will be magic that comes out of it.Diana (00:13:08):And we don't always get to control the pacing and timing of when that magic happens.Diana (00:13:12):But it'll come to you.(00:13:14):That's beautiful.(00:13:15):Thank you for that.(00:13:16):And thank you for joining me.(00:13:17):I hope you'll do it regularly.Diana (00:13:19):Thank you.(00:13:20):And thanks, everyone, for listening.(00:13:22):Now let's get back to work and finish what matters most.Jennie (00:13:33):The Hashtag AmWriting podcast is produced by Andrew Perilla.Jennie (00:13:37):Our intro music, aptly titled Unemployed Monday, was written and played by Max Cohen.Jennie (00:13:44):Andrew and Max were paid for their time and their creative output because everyoneJennie (00:13:49):deserves to be paid for their work. 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

If you've ever avoided saying yes to something meaningful because you were waiting to feel less anxious or more “ready,” this episode is for you.Cohosts Yael and Michael Herold sit down for a chat about his confidence-building online course and the misconceptions that keep people stuck, especially the idea that motivation and the “right mindset” must come first. You'll hear how acceptance and commitment therapy reframes anxiety as a passenger you can bring along while you drive toward your values, why rigid social scripts don't work, and how low-stakes “comfort zone challenges” (like lying down in public) help you practice courage, defuse unhelpful thoughts, and tolerate discomfort without real-world consequences.Join Michael and Yael for lots of practical insight, humor, and a preview of tools that can help you step into the life you want.Listen and Learn: Why confidence isn't built by fixing your mindset first, but by taking action on what mattersWhy you can't learn confidence from scripts or perfect phrases, and confidence only develops through practice, not preparationHow to step outside your comfort zone by practicing small, low-stakes challenges that reveal how thoughts and emotions create avoidance, and how to disarm them so you can act on what matters instead of defaulting to fear-based reactionsWhy worrying about annoying others can hold you back from confidence, and learning confidence means acting respectfully on what matters, even when that fear is presentComfort-zone challenges to expand confidence and even meaningfully change the direction of your lifeBuilding confidence through practical, real-world exercises with Michael's courseResources: Michael's Course: herold.coach/courseLilly and the Wildflowers:www.instagram.com/lilyandthewildflowerswww.lilyandthewildflowers.comAbout Michael HeroldMichael (he/him) is a confidence trainer and social skills coach, based in Vienna, Austria. He's helping his clients overcome their social anxiety through Acceptance and Commitment Therapy (ACT) and fun exposure exercises. (Though the jury is still out on whether they're mostly fun for him). He is also a certified therapeutic game master, utilizing the Dungeons&Dragons tabletop roleplaying game to train communication, assertiveness, and teamwork with young adults. Or actually, anyone ready to roll some dice and battle goblins in a supportive group where players want to level up (pun!) their social skills. Michael is the head coach of the L.A. based company The Art of Charm, running their confidence-building program “Unstoppable” as well as workshops on small talk, storytelling, vulnerability, and more. He is the scientific advisor and co-producer of their large podcast with more than 250 million downloads. As a member of the Association for Contextual Behavioral Science (ACBS), Michael is the current President of the ACT Coaching Special Interest Group with nearly 1,000 coaches worldwide, and the co-founder of the ACT in Austria Affiliate of ACBS, a nationwide meetup for ACT practitioners in Austria. He's a public speaker who has spoken at TEDx, in front of members of parliament, universities, and once in a cinema full of 500 kids high on sugary popcorn. In a previous life, he was a character animator working on award-winning movies and TV shows such as “The Penguins of Madagascar” and “Kung Fu Panda”. That was before he realized that helping people live a meaningful life is much more rewarding than working in the film business – even though the long nights in the studio allowed him to brew his own beer in the office closet, an activity he highly recommends. Michael grew up with five foster kids who were all taken out of abusive families. His foster sisters showed him how much positive change is possible in a person if they have the love and support they need.Related Episodes173. Confidence, Self-Doubt, and Overcoming Limitations with Michael Herold313. ACT-Informed Exposure for Anxiety with Brian Pilecki and Brian Thompson195. ACT Daily with Diana Hill and Debbie SorensenSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do little annoyances keep piling up until you feel overwhelmed and reactive? In this episode, Diana Hill explores why annoyance isn't just about what's happening—it's shaped by your capacity (stress, heat, hunger, sleep) and the story you tell about the incident. Diana shares how noticing her own story with an airline agent, Wade, helped her soften, connect, and respond differently—ultimately increasing her ability to be with what is.Listen and learn:How stressors like heat, hunger, and poor sleep reduce your capacity and increase irritationWhy the “story” you tell can turn a small incident into a bigger threat.How separating from others fuels annoyance—and connection can shift itSuggested Next Episode:You can also enjoy Diana's related Bonus Meditation: AnnoyanceRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Enjoy this Secret Sangha talk where Dr. Diana Hill describes recovery as a non-linear, stop-and-start process. She emphasizes psychological flexibility as a key predictor of doing well after major life events: knowing what matters most in the moment, using your skills, and taking feedback about what isn't working. She highlights additional supports like social connection, positive emotion amid difficulty, and meaning-making. Diana shares her own recovery story and offers core practices.Listen and learn:To decide what and who recovery is worth it forWays to leave your “imaginary box”The importance of focusing on small daily actions without waiting to feel differentSuggested Next Episode:You can also enjoy Diana's related Bonus Meditation: RecoveryRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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:Business of Therapy and CoachingMake a big move in your therapy or coaching practice. Join the New Cohort Starting May 11Wise Effort: The Business of Therapy

Dr. Diana Hill guides a non-dual, open-awareness meditation beginning with listening to a bell, landing in the body through sound, contact with the ground, and breath (“Breathing in, I'm alive; breathing out, I'm here”). Participants visualize their life as a timeline stretching left into the past—through birth, ancestors, and even a star's “cracking open”—and right into the future through their continuing influence. They are invited to meet a younger self from a moment of growth, bring that self to sit on the left, and then welcome an older, more authentic, flexible, focused, and harmonious self to sit on the right, offering stability while feeling “lost” in the unknown. The practice emphasizes presence, radical acceptance, and saying “I don't know,” followed by a Shel Silverstein reading on “growing down,” and closes with the three refuges: being, becoming, and belonging.Suggested Next Episode:You can also enjoy Diana's related talk--Episode 193 Secret Sangha: Growth.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Do you keep trying to make big changes, only to burn out or get stuck at the choice point? In this episode of The Wise Effort Show, Dr. Diana Hill talks with Eric Zimmer, host of The One You Feed and author of How a Little Becomes a Lot, about why lasting transformation happens through small, consistent actions—shaped by clear values, a “middle way” mindset, supportive structure, and compassionate self-talk. Drawing from Eric's recovery from heroin addiction, Diana's pushup challenge, and everyday examples like food choices and pain language, they explore how to navigate motivation, self-doubt, autopilot, and other traps, and why meaningful change requires both inner skills and connection with others.Listen and learn:How “little by little” creates real change over timeHow to decide what is worth wanting and work with values conflictsHow the middle way and self-compassion help you move through setbacksShare this episode with someone who needs a steadier, more sustainable approach to change.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Dr. Diana Hill guides a Compassion Practice beginning with soothing rhythm breathing, slowing the breath to match one's nervous system while breathing in clarity and breathing out tension. She then leads a grounding visualization, rooting the body into the earth and calling to mind compassionate teachers, people, or animals, distilling their wise, loving essence into light that illuminates the body and evokes a warm face, strong back, and open heart. From this “Bodhisattva” compassionate self, the listener offers care to their own current struggle, then brings in a person they find difficult and holds both perspectives with understanding. The practice expands to include the suffering of the wider community and world, offering intentions for unity, freedom from suffering, and peace, followed by silent sitting.Listen to the Diana's Secret Sangha talk on CompassionRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Do you shut down, look away, or push yourself harder when you're faced with suffering—your own or someone else's? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill continues the month-long series on the “four immeasurables” by exploring compassion as both sensitivity to suffering and a commitment to alleviate it. Using examples from neuroscience, the Milgram experiments, and personal stories, she unpacks common blocks to compassionate action—like overwhelm, avoidance of difficult feelings, the “just world” bias, deferring to outer authority, and diffusion of responsibility. Diana offers a grounding-based compassion practice to help you stay present, connect with your values and inner authority, take responsibility with care, and build wise action from small moments to bigger conversations, including civil discourse with people you don't understand.Listen and learn:How compassion includes both sensitivity to suffering and committed actionWhat the Milgram experiments reveal about authority, responsibility, and harmHow grounding helps you stay present and act from values and inner authorityShare this episode with someone who wants to meet suffering with steadiness and courage.Listen to the Meditation: Compassion.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Clinical psychologist, international trainer, and a leading expert on Acceptance and Commitment Therapy (ACT), Dr. Diana Hill joins Anna and Raven today for workout motivation and the psychological barriers that come between you and the gym!

Is it the downfall of ChatGPT? People believe they are being spied on. Have no fear, your entire phone is spying on you! Are we scared of AI or using it to the fullest potential? The white lotus effect? Are you envious of the beautiful locations? Maybe it is just the adrenaline rush of the murder mystery. Good news, keep an eye out- they are coming around! Anna's Oura ring slightly disappointed her when she realized it didn't save her life. Her ring spoke to her again. To let her know her true thoughts about Annas recent activity. However, She's not being very gentle anymore. Clinical psychologist, international trainer, and a leading expert on Acceptance and Commitment Therapy (ACT), Dr. Diana Hill joins Anna and Raven today for workout motivation and the psychological barriers that come between you and the gym! Anna's not a crier- her mom and daughter both are. Her mom yelled at her for this. Made Anna wonder who is and isnt really a crier? Producer Justin, Sophia, and Raven all discuss if they are or are not and when the last time they cried was. Ravens wife, Alicia celebrated her birthday all weekend. Her one birthday wish was that Raven actually attempts to dance with her- two songs. He succeeded. 67 is out, mogging is in. Mogging is apparently looking better than everyone else. Outshining. The evolution of trending words- Middle schoolers are first to discover just about any word that will soon be trending.  There is a new pope-mobile and it is a ford explorer. He even has a vanity plate. Where does the pope even drive? Vatican City? The LA marathon took place yesterday. A Kenyan woman led the entire race. Finisher medals for an unfinished marathon...? Is Anna Zap out of line? Where do we stand on this matter these days as parents? Anna would rather let her kids swear and teach them the right way to do so. Others disagree. What do you think about your kids swearing? They were at Edgar's sister's house, and their son threw a baseball in the home and damaged their TV screen. It wasn't a ton of damage, but it clipped the bottom and put a weird mark on the screen. Edgar and Marie offered to buy them a replacement TV, they agreed. Now, Edgar's been thinking about it, and texted his brother-in-law and asked if they could have the broken tv because it would be great for their basement living area, even if it is slightly busted.  His brother-in-law said they're going to use it in their bedroom. He's upset and since they bought them the TV, they should be able to keep the old one or be reimbursed. Marie says that he needs to let it go, it was $700, and not worth a family argument. He says his brother-in-law is cheap and should never have accepted the offer in the first place, all the kids were roughhousing! What do you think? Tom has a chance to win $400! All he has to do is answer more pop culture questions than Raven in Can't Beat Raven! 

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation guides a mindfulness practice beginning with “butterfly breath" and then invites listeners to rest attention on calming sounds arising from silence, adopt a stable and open posture of equanimity, and notice the natural steadiness of breathing. Listeners are asked to inquire inwardly what part of themselves needs tending to, meet sensations or emotions with steady love, and ask what that part wants them to know, responding with “I hear you, I see you.” The practice emphasizes being the spacious “prior condition” that holds sounds, feelings, worries, and others' pain with presence, and offers three anchors to return to when off balance: breath, body/posture, and heart. Suggested Next Episode:You can also enjoy Diana's related talk--Episode 188 Secret Sangha: Equanimity.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Do you feel thrown off balance by praise, blame, fear, or stressful news when life hits hard? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill continues the four-week “four immeasurables” series by focusing on equanimity—steady love—as the prior condition of balance from which pleasant and unpleasant experiences arise. She explores how the “eight worldly winds” can destabilize us, how the near enemies of equanimity show up as indifference, control, adding on stories, or acting out, and shares personal examples from her own life. Diana offers practical ways to return to steadiness through essential self-care, stillness and silence, flexible attention to what stabilizes you, remembering “enoughness,” and being the calm you seek.Listen and learn:How the “eight worldly winds” can knock you off balanceThe near enemies of equanimity: indifference, control, adding on, and acting outHow stillness, silence, and essential self-care support steady lovePractices like flexible attention, remembering enoughness, and “being the calm” you seekShare this episode with someone who could use steadier love this week.Suggested Next Episode:You can also enjoy Diana's related Bonus Meditation: EquanimityRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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:Wise Effort Retreat in Costa RicaJoin me for a real transformative experience on retreat at Blue Spirit in Costa Rica. Only a few spaces are left. Reserve your spot today! Diana's Retreat in Costa Rica

Are you doing “all the right things” and still feeling like happiness keeps slipping through your fingers? In this episode, Dr. Diana Hill talks with Yale psychology professor and The Happiness Lab host Dr. Laurie Santos about the biggest mind traps that block joy—and the small, research-backed shifts that help you feel better in real life. Together, Diana and Laurie unpack why mind-wandering, hedonic adaptation (getting used to the good), and comparison quietly drain wellbeing—and how practices like mindfulness/savoring, treating negative emotions as helpful signals, radical acceptance, and “time affluence” can bring you back to what matters most.Key takeaways you'll learn in this episode:The three biggest “happiness traps” (mind-wandering, adaptation, and comparison) and how to work with them.Why chasing “good vibes only” can backfire—and how to redefine happiness as flourishing.How to use negative emotions as signals (like a dashboard light) instead of problems to eliminate.Why more money and achievement often don't move happiness much—and what tends to help more (sleep, friends, free time, and presence).Press play, then share this episode with a high-achiever friend (or anyone feeling stuck in the comparison spiral) who could use a science-backed reset on what actually creates joy.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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,

Do you keep getting stuck in the same fights or feeling rejected in your relationship? In this episode of The Wise Effort Show, Dr. Diana Hill shares an evidence-based talk on the science of “wise and fierce” relationships, then follows with a conversation with athlete and entrepreneur Gabby Reece about what helps partnerships last.Diana draws on relationship research and her clinical experience to explain why conflict isn't the main problem—repair is—and on what predicts relationship satisfaction: commitment, appreciation, responsiveness, and sexual satisfaction. She also discusses research on sexual frequency and how motivation matters more than frequency (“getting it on” vs. “getting it over with”).Diana offers a practical exercise to help listeners “put down the broom” of rigid stories: write your story about your partner and their story about you, identify the “negative truth,” then (1) create disconfirming evidence by noticing what contradicts your story about them, and (2) do something that proves their story about you wrong. In the conversation, Gabby describes how respect, emotional honesty, daily connection rituals, and sustaining momentum—along with supporting each partner's individual passions—strengthen her decades-long marriage to Laird, and they discuss reframing intimacy bids and avoiding complacency.Listen and share this episode with someone you want to strengthen a relationship with.Listen and learn:Why repair after disharmony matters more than avoiding conflictThe key relationship ingredients identified across 43 studies: commitment, appreciation, responsiveness, and sexual satisfactionWhat the research suggests about sex frequency and why “getting it on” vs. “getting it over with” changes satisfactionRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Are you seeking more empathy, less fear, and stronger connections in a divided world? In this episode of The Wise Effort Show, Dr. Diana Hill discusses the power of the four immeasurables—loving kindness, compassion, joy, and equanimity. Dr. Hill explains how these qualities can positively affect your brain, body, and relationships, and offers practical exercises and insights to cultivate them. Join us to learn inspiring techniques to bring more kindness into your life and to those around you.Listen and learn:The impact of loving kindness on mental and physical well-beingHow simple acts of kindness can reduce anxiety and foster a sense of belongingPractical exercises like Tadasana and alternate nostril breathing to practice loving kindnessThe importance of invisible helpers in daily life.Suggested Next Episode:You can also enjoy Diana's related Bonus Meditation: Kind LoveRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation walks you through breathwork techniques and mindful presence to foster kindness within yourself and extend it to others. Diana shares techniques to anchor yourself in the present moment and invites you to connect with your 'invisible helpers' for support and kindness. Join this guided meditation to replenish your mind, body, and spirit.Suggested Next Episode:You can also enjoy Diana's related talk--Episode 182 Secret Sangha: Kind Love.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

We all know exercise is good for our health, but have you already quit your New Year's fitness goal? Dr. Sanjay Gupta sits down with psychologist Dr. Diana Hill to break down why we don't want to move and how to find our personal motivation to exercise throughout the year.  This episode was produced by Leying Tang Showrunner: Amanda Sealy  Senior Producer: Dan Bloom Technical Director: Dan Dzula Executive Producer: Steve Lickteig Learn more about your ad choices. Visit podcastchoices.com/adchoices

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation walks you through breathwork techniques and a deep meditation to cultivate a spacious, free mind, heart, and self while understanding the many contexts that impact our lives. Listen as Diana guides you on this journey towards total and complete freedom. Share this episode with someone who could benefit from a moment of peace and freedom.Suggested Next Episode:You can also enjoy Diana's related talk--Episode 181 Secret Sangha: Context.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Are you aware of how your environment and context influence your thoughts, feelings, and behaviors? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill delves into the role of context and how it affects our inner experiences, which is a major concept of contextual behavioral science. Dr. Hill explains how our biology, social-cultural context, and environment shape our daily lives, and she encourages us to adopt a contemplative approach centered on love to transform these influences and helps us develop our psychological flexibility. Join us to understand the interdependence of context and individual experience and learn how love can serve as a healing context for all.Listen and learn:The interdependence of context and individual experienceHow love can serve as a healing context for all.Suggested Next Episode:You can also enjoy Diana's related meditation--Episode 181 Bonus Meditation: Context.Related ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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 we use our imagination to transform individually and our collective consciousness? Clinical psychologist Dr. Diana Hill explores this question with Dr. Cassandra Vieten on The Wise Effort Show. Dr. Vieten, a clinical professor and director of research at multiple institutions, shares her extensive research on the subject, emphasizing the profound impact transformative spiritual experiences can have on changing our worldview and behaviors. Listeners will learn about the conditions that support transformation, the importance of imagination in altering future outcomes, and practical approaches to fostering a shift in consciousness. Vieten's compelling personal anecdotes and scientific insights provide a roadmap for understanding and achieving deep, lasting change.Listen and learn:Scientific Approach to TransformationThe Power of Imagination in TransformationImagination and Worldview TransformationImagination in Practice and TherapyImagining a Better FutureRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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 guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation uses the bell to bring your' attention to the present moment, encouraging flexibility in focusing on various aspects of your external and internal worlds. It emphasizes your ability to shift attention to sensory experiences, feelings, thoughts, perspectives, purpose, and actions. The meditation advocates for self-acceptance and openness, referencing Pema Chödrön's teachings on befriending oneself as the foundation of meditation practice. The session closes with three bows to acknowledge true nature, teachers, and the community.You can also enjoy Diana's related talk on by listening to Episode 179 Secret Sangha: Flexibility.

Today's episode is about something we all do… or don't do enough of:Move.And not just in your workouts. I'm talking about how you move throughout your day — outside the gym. At home. At work. On the couch. In your car.Because here's the truth: A one-hour workout is great… but it's only 4% of your day. What you do with the other 96%? That's what truly shapes your body, your energy, your health span — and your life.Let's dive into why that matters, and what science says about the power of “movement snacks.”Resources:Book:Dr. Diana Hill and Katy Bowman “I know I should exercise but… 44 reasons we don't move & how to get over them.”https://www.audible.com/pd/B0FV4J8V57?source_code=ASSORAP0511160006&share_location=library_overflowBrain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Ready to break free from burnout and discover what it truly means to thrive? In this transformative episode of the “Better Than Fine” podcast, host Darlene Marshall sits down with world-renowned clinical psychologist and expert in Acceptance and Commitment Therapy (ACT), Dr. Diana Hill, to dive deep into her new book, Wise Effort, and the fascinating intersection of ancient Buddhist wisdom and modern psychology. You'll hear how the concept of “wise effort” offers a radical shift away from the endless grind and emotional exhaustion that so many of us feel today. Instead of pushing harder and burning out, Dr. Hill reveals how we can channel energy into actions that are aligned with our values—and create regenerative, life-giving cycles instead of relentless depletion.Together, Darlene and Diana unpack powerful practices—drawn from ACT, mindfulness, and self-compassion research—that help you break free from toxic stories, become more psychologically flexible, and start relating to yourself (and your body) with curiosity instead of criticism. Discover how seemingly simple shifts in mindset and behavior can lead to profound resilience, especially during challenging times. Whether you're feeling overwhelmed, searching for practical strategies to boost energy, or curious about what it means to “show up” for yourself, this episode delivers actionable insights and heartfelt vulnerability. Lean in for a conversation packed with relatable stories, expert tips, and tools you can use today to reclaim your vitality. Tune in, subscribe, and start your journey toward wise effort—and a life better than fine! 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 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

As we wrap up 2025, we're doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they're prioritizing in 2026 (strength, power, simplicity, and efficiency). Then we distill the past year's episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically), the 5 S's of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway.If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one.Enhanced Show Notes and Full Transcript06:25 Katy and Jeannette review 2025 and look ahead to 202620:40 The Dynamic Collective22:36 Movement Rule Number One: Movement works locally, not just systemically32:05 Movement Rule Number Two: You should be getting the 5 S's of aging38:46 Movement Rule Number Three: It's not the mode, it's the load43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio56:01 Movement Rule Number Six: There will always be something else – move anywayLINKS & RESOURCES MENTIONEDMy Perfect Movement Plan by Katy BowmanI Know I Should Exercise But... by Diana Hill & Katy Bowman CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

How can we practice the power of the pause? In this week's episode of the Wise Effort Show, Dr. Diana Hill sits down with meditation and yoga teacher Jillian Pransky to explore this profound concept. They dive into the bardo, a transitional state perfect for reflection, and share practical steps from Jillian's LAR LAR method (Land, Arrive, Relax, Listen, Attend, Respond, Repeat) designed to help you cultivate a calmer and more intentional life. Jillian also highlights ways to infuse these practices into your daily routine for a smoother transition into the new year. You'll also get a preview of Diana's new weekly saga Dharma talks and meditations. Join them in learning to pause, reflect, and enter 2026 with wise effort.Listen and learn:An in-depth look at Jillian Pransky's LAR LAR method and how it can transform your lifeThe importance of grounding and breath in calming the nervous systemHow to create space for your emotions and respond more wiselyRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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

Diana Hill, Ph.D., is a clinical psychologist, international trainer, and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. Diana is the host of the podcast Wise Effort and author of The Self-Compassion Daily Journal, The ACT Daily Journal, I Know I Should Exercise But…, and her newest book Wise Effort. Diana works with organizations and individuals to develop psychological flexibility so that they can grow fulfilling and impactful lives. Some of the topics we explore in this episode include:Struggles with change and concept of experiential attachmentThe intersection of ACT and Buddhism in Diana's bookHow our environment impacts our energyThe our genius can be under or over-utilized The importance of feedback and honesty—————————————————————————Diana's website: https://drdianahill.com/Wise Effort: https://a.co/d/81mws9E—————————————————————————Thank you all for checking out the episode! Here are some ways to help support Mentally Flexible:You can help cover some of the costs of running the podcast by donating a cup of coffee! www.buymeacoffee.com/mentallyflexiblePlease subscribe and leave a review on Apple Podcasts. It only takes 30 seconds and plays an important role in being able to get new guests.https://podcasts.apple.com/us/podcast/mentally-flexible/id1539933988Follow the show on Instagram: https://www.instagram.com/mentallyflexible/Check out my song “Glimpse at Truth” that you hear in the intro/outro of every episode: https://tomparkes.bandcamp.com/track/glimpse-at-truthCheck out my new album, Holding Space! https://open.spotify.com/album/0iOcjZQhmAhYtjjq3CTpwQ?si=nemiLnELTsGGExjfy8B6iw

Are you wisely using your genius energy? In this episode, Michael reconnects with Diana Hill, a therapist and author who has recently explored the concept of focusing your genius energy on what matters most through her book Wise Effort.Their discussion spans from insights from ancient Buddhist wisdom to the application of commitment therapy to the practice of finding one's unique 'genius energy.' If you're interested in practical ways to maximize your strengths, handle emotional challenges, and cultivate a meaningful and balanced life, you'll want to join them to unearth actionable tips and exercises for making the most out of your efforts and ultimately enhancing your well-being.Listen and Learn: What is “Wise Effort” and how can this practice reshape your energy, choices, and well-being?Identifying and using your unique “genius energy” while also recognizing how overusing those strengths can become a stumbling block, and how cultivating awareness, curiosity, and context helps direct those strengths with wisdomPractical self-reflection questions to uncover your geniusA simple four-question “energy audit” for knowing when to dial your genius up or downWhere true wisdom really comes from, and what if rethinking how growth happensAdopting “Wise Effort” helps you understand your struggles in context, align your actions with your values, and transform both self-judgment and relationshipsBringing mindful intention to even mundane tasks to transform how you use your time, connect with yourself, and balance structure with flexibility in a meaningful lifeResources: Wise Effort: How to Focus Your Genius Energy on What Matters Most: https://bookshop.org/a/30734/9781649633361 Diana's Website: drdianahill.comConnect with Diana on Social Media: https://www.linkedin.com/in/drdianahillhttps://www.facebook.com/drdianahill/https://www.youtube.com/drdianahillhttps://www.instagram.com/drdianahill/https://insighttimer.com/drdianahill FREE Energy Audit guide: https://drdianahill.com/energy Wise Effort: The Business Of Therapy Program: https://drdianahill.com/wise-effort-the-business-of-therapy Michael's Real Play Episode on The Wise Effort Podcast: https://wiseeffortshow.com/episode/living-life-on-your-own-terms-with-michael-herold-real-play About Diana HillDr. Diana Hill, PhD is a clinical psychologist, author, international trainer, and recognized expert in Acceptance and Commitment Therapy (ACT), compassion-based interventions, and psychological flexibility. With a background that bridges neuroscience, mindfulness, and behavioral science, she is known for making complex psychological concepts both practical and inspiring.A summa cum laude graduate of the University of California, Santa Barbara, where she majored in Biopsychology, Dr. Hill earned her doctoral degree in Clinical Psychology from the University of Colorado at Boulder. She later collaborated with Dr. Debra Safer at Stanford University, researching Dialectical Behavior Therapy and Appetite Awareness Training (AAT) for bulimia nervosa. She completed her clinical internship at the University of California, Davis, followed by a postdoctoral fellowship at La Luna Intensive Outpatient Center, where she later served as Clinical Director and developed their ACT- and AAT-based treatment program.A leading voice in the evolution of ACT and Process-Based Therapy, Dr. Hill works closely with pioneers in the field. She co-leads ACT BootCamp Training for Therapists with ACT founder Dr. Steven Hayes and is actively involved in shaping the future of therapy—including applications of AI, advances in diagnostic systems, network modeling, and process-based approaches. She serves as a senior meditation teacher and curriculum developer for the University of California's Climate Resilience Initiative, integrating ACT and mindfulness into interdisciplinary environmental education.Dr. Hill has contributed to publications in the International Journal of Eating Disorders and co-authored a seminal article on Process-Based Therapy, advancing evidence-based clinical practice. She is a contributor to PsychFlex, a digital platform that helps clinicians incorporate ACT into their work and track client outcomes in real time through ecological measurements. She also speaks regularly at global conferences including the Association for Contextual Behavioral Science (ACBS) World Conference, Innovations in Psychotherapy, and the Evolution of Psychotherapy Conference.In addition to her clinical and academic work, Dr. Hill teaches at organizations and retreat centers such as InsightLA, Blue Spirit Costa Rica, PESI, and PraxisCET. She serves on the clinical advisory board of Lightfully Behavioral Health and is a board member of the Institute for Better Health.She is the author of Wise Effort: How to Focus Your Genius Energy on What Matters Most (Sounds True, 2025), The Self-Compassion Daily Journal, I Know I Should Exercise But…, and ACT Daily Journal. Her insights have been featured in NPR, The Wall Street Journal, Psychology Today, Mindful, Prevention, Real Simple, Woman's Day, and other leading media outlets. She is also the host of the Wise Effort podcast.With more than 20 years of study and practice in yoga and meditation—including training in the tradition of Thich Nhat Hanh—Dr. Hill integrates contemplative practice into her approach to healing and growth. She lives in California, where she raises two sons, cares for bees, and embodies the Wise Effort principles she teaches—living a life guided by presence, purpose, and compassion.Related Episodes:48. Practical Wisdom with Barry Schwartz349. The Hunger Habit with Judson Brewer188. Unwinding Anxiety with Judson Brewer122. Taking in the Good with Rick Hanson138. Exploring Existence and Purpose: Existentialism with Robyn Walser320. Anger and Forgiveness with Robyn Walser346. Self-compassion Daily Journal with Diana Hill301. Seven Daily ACT Practices for Living Fully with Diana Hill and Debbie SorensenSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

About Diana:Short Bio: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 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, Psychology Today, Real Simple, and other national media.Long Bio: Dr. Diana Hill, PhD is a clinical psychologist, author, international trainer, and recognized expert in Acceptance and Commitment Therapy (ACT), compassion-based interventions, and psychological flexibility. With a background that bridges neuroscience, mindfulness, and behavior science, she is known for making complex psychological concepts both practical and inspiring.A summa cum laude graduate of the University of California, Santa Barbara, where she majored in Biopsychology, Dr.Hill earned her doctoral degree in Clinical Psychology from the University of Colorado at Boulder, in collaboration with Dr. Debra Safer at Stanford University where she researched Dialectical Behavior Therapy and Appetite Awareness Training (AAT) for bulimia nervosa. She completed her clinical internship at the University of California, Davis, followed by a postdoctoral fellowship at La Luna Intensive Outpatient Center, where she later served as Clinical Director and developed their ACT and AAT-based treatment program.A leading voice in the evolution of ACT and Process-Based Therapy, Dr. Hill works closely with pioneers in the field. She co-leads ACT BootCamp Training for Therapists with ACT founder Dr. Steven Hayes, and is actively involved in shaping the future of therapy—including the applications of AI, revolutionizing the diagnostic system, network modeling, and process-based approaches. She serves as a senior meditation teacher and curriculum developer for the University of California's Climate Resilience Initiative, helping integrate ACT and mindfulness into interdisciplinary environmental education.Dr. Hill has contributed to publications in the International Journal of Eating Disorders and co-authored a seminal article on Process-Based Therapy, advancing evidence-based clinical practice. She is a contributor to PsychFlex, a digital platform that helps clinicians incorporate ACT into their work and track client outcomes in real time with ecological measurements, and she regularly speaks at global conferences, including the Association for Contextual Behavioral Science (ACBS) World Conference, Innovations in Psychotherapy, and the Evolution of Psychotherapy Conference.In addition to her clinical and academic work, Dr. Hill teaches at organizations and retreat centers such as InsightLA, Blue Spirit Costa Rica, PESI, and PraxisCET. She is on the clinical advisory board of Lightfully Behavioral Health and a board member of the Institute for Better Health.She is the author of Wise Effort: How to Focus Your Genius Energy on What Matters Most (Sounds True, 2025), The Self-Compassion Daily Journal, I Know I Should Exercise But…, and ACT Daily Journal, and her insights have been featured in NPR, The Wall Street Journal, Psychology Today, Mindful, Prevention, Real Simple, Woman's Day, and other leading media outlets. She is also the host of the Wise Effort podcast.With over 20 years of study and practice in yoga and meditation, including studying in the tradition of Thich Nhat Hanh, Dr. Hill integrates contemplative practice into her approach to healing and growth. She lives in California where she raises two sons, cares for bees, and embodies the Wise Effort principles she teaches—living a life guided by presence, purpose, and compassion.Links:Connect with her at drdianahill.com or on Instagram, Facebook, LinkedIn, YouTube, and Insight Timer @drdianahill.

How can you live a compassion-focused life while navigating high-performance environments? In this episode of the Wise Effort Show, Dr. Diana Hill hosts Dr. Dennis Tirch, founder of the Center for Compassion Focused Therapy. They discuss integrating Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) for actionable wisdom and flourishing. Dr. Tirch shares insights from his experience working with high-level clients in finance and leadership roles, accentuating the importance of compassion and mindfulness.Listen and learn:Compassion in LeadershipEmbodied Wisdom and CompassionThe Power of Concentration PracticesEffortless Action and FlowRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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.

Feeling overworked, overwhelmed, and still unsatisfied? In this episode, psychologist and author Dr. Diana Hill is back to share how to transform anxious over-effort into meaningful action. Based on her new book Wise Effort, Diana breaks down how to align your drive with your values, use your body as a source of wisdom, and stop wasting energy on fear, guilt, and proving yourself. We talk about why achievement alone won't fulfill you, ways to work through feedback, burnout, and uncertainty. Tune in to learn how to find your genius energy and show up wisely, especially when life feels like it's falling apart. Check out our sponsors: Northwest Registered Agent - Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes! Visit https://www.northwestregisteredagent.com/achieverfree In this Episode, You Will Learn 00:00 Why did you write Wise Effort for high achievers running on empty? 02:00 How to use music as a nervous system regulator and create a “Losing My Sh*t” playlist. 07:45 What Wise Effort really means and how it helps you stop striving on autopilot. 10:15 Why the body holds deeper wisdom than your pros and cons list. 14:15 How to reframe your struggles and build psychological flexibility. 17:30 How to turn your worries into clarity around your values. 24:00 Four questions to challenge unhelpful stories. 33:12 How to prioritize your genius energy and align work with your core values. 41:30 Ways to use feedback as information. 45:45 Tips to cope with layoffs, uncertainty, and fear without toxic positivity. 52:15 Why showing up with dignity creates lasting impact. Resources + Links Grab your copy of Dr. Diana Hill's book Wise Effort HERE Get a copy of my book - The Anxious Achiever Watch the podcast on YouTube  Find more resources on our website morraam.com Follow Follow me: on LinkedIn @morraaronsmele + Instagram @morraam Follow Dr. Diana Hill: on LinkedIn @drdianahill + Instagram @drdianahill

How to focus your "genius energy" on what matters most.   Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. 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.   In this episode we talk about: The concept of "Wise Effort" ( aligning your energy and actions with your core values) The practice of diffusing your thoughts Three things that get in the way of "Wise Effort"  The role of radical acceptance How to spot "energy depletors"  A practice she calls  "Yes, yes, thank you, thank you"  And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!   Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.  

Have you ever said yes when every part of you was quietly screaming no? Or pushed through your day on fumes, wondering where your energy went? We've all been there - doing a million things that look productive but leave us totally drained. In this episode, I'm talking with psychologist and author Dr. Diana Hill about how to reclaim your energy and focus by using them wisely. Diana's new book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, is about learning to tell the difference between what fuels you and what quietly burns you out. We get into how to recognize “unwise effort” - those moments when you're forcing, overdoing, or holding on too tight - and how to reconnect with your genius energy, that natural flow that feels effortless and alive. She also shares simple ways to check in with yourself: a 24-hour “regret scan” to see where your energy went off-track, and four questions to help you decide what's actually worth your time, attention, and heart. It's all about being intentional, not perfect, and remembering that the most powerful thing you can do is choose where your energy goes. As you listen, notice where your energy feels pulled, and what choices leave you feeling lighter, freer, more yourself. What are you still holding on to that's quietly exhausting you? And what would it look like to let that go? Episode Breakdown: 00:00 What Is Wise Effort and Why Energy Matters 02:50 Three Patterns That Drain Your Energy 07:04 Finding Your Genius Energy 11:04 Regret as a Compass for Wise Energy 22:00 The Four-Question Filter for Wise Decisions 29:39 How Relationships Affect Your Energy 42:30 Reclaiming Energy and Focus Through Wise Effort If you've been feeling scattered or depleted, this may be your moment to pause and realign. Working with one of our expert therapists or coaches can help you understand where your energy and focus are going - and guide you toward choices that feel more grounded, intentional, and restorative. Schedule your free consultation to start creating the balance you've been craving. xoxo, Dr. Lisa Marie BobbyGrowing Self

Clinical psychologist and author Dr. Diana Hill joins Gabby to explore how to channel your energy with intention and align your strengths for greater clarity and purpose. While discussing her new book Wise Effort, she explains to Gabby and the audience that each of us has a “genius” that we haven't yet tapped into. Drawing on mindfulness and behavioral science, Diana shares how to move from striving to wise effort by knowing when to push, when to pause, and how to focus your time on what truly matters. Together they discuss self compassion, discipline and how to cultivate balance while pursuing meaningful goals. Dr. Diana Hill Instagram https://www.instagram.com/drdianahill/ Dr. Diana Hill Facebook https://www.facebook.com/drdianahill/ Dr. Diana Hill Linkedin https://www.linkedin.com/in/drdianahill/  Dr. Diana Hill Website https://drdianahill.com/ Thank You to Our Sponsors Timeline - My friends at Timeline are offering 20% off, just for my listeners. Head to timeline.com/gabby to get started. Ritual - Get 25% off your first month at ritual.com/GABBY Get 10% off TUSHY with the code GABBY10 at https://hellotushy.com/GABBY10 For more on Gabby Instagram @GabbyReece: https://www.instagram.com/gabbyreece/ TikTok @GabbyReeceOfficial https://www.tiktok.com/@gabbyreeceofficial The Gabby Reece Show Podcast on YouTube: https://www.youtube.com/@GabbyReece  The Gabby Reece Show podcast is produced by Rainbow Creative (https://www.rainbowcreative.co/)  Chapters 00:00 Introduction and Today's Message 00:26 Guest Introduction: Diana Hill 00:48 Sponsor Message: Timeline Longevity Gummies 02:57 Diana Hill's New Book: Wise Effort 05:46 Diana's Personal Journey and Struggles 06:34 The Myth of Persephone and Personal Genius 08:05 Understanding and Managing Personal Traits 12:08 The Role of Supportive Relationships 14:08 Finding Balance and Self-Acceptance 34:47 Curiosity and Its Importance 37:44 Navigating Grief with Curiosity 39:06 The Rise of Openness in Psychology 40:42 The Tushy Bidet Experience 42:48 Understanding Wise Effort 50:51 Compassion vs. Empathy 58:32 Possibility vs. Probability 01:04:11 Final Thoughts and Reflections Learn more about your ad choices. Visit megaphone.fm/adchoices

Clinical psychologist and ACT expert Diana Hill returns to help us do what feels nearly impossible in a loud, burned-out world—focus our energy where it actually matters. We talk psychological flexibility, why curiosity beats quick answers, and how “positive energizers” can lift a whole family system. Diana explains neuroception and interoception in everyday terms, then makes it practical: hum to downshift your nervous system, rub your palms and rest them over your eyes, take a short walk outside, and remember that sometimes you can't think your way out—you have to move your way out. Along the way, we explore why nature reliably restores attention and creativity, and how parents can help kids build real-life wisdom that no app can deliver. Drawing from her new book Wise Effort, Diana shares the simple moves that metabolize stress hormones and turn big feelings into forward motion (plus the story behind her own “get unstuck button.”) We dig into genius energy, the shadow side of our strengths, and how tiny, values-aligned experiments shift relationships, work, and family life. If you're overcommitted yet under-involved, this conversation is your trailhead back to presence, purpose, and playful resilience. Get your copy of I Know I Should Exercise But... here Learn more about your ad choices. Visit megaphone.fm/adchoices

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.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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.

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

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.

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.   

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