Being Well With Dr. Rick Hanson

The average human will live for roughly 4000 weeks. Foregrounding this can be a source of stress, leading us to constantly run from one task to another. Or, it can be a source of meaning and purpose, nudging us to focus on what really matters. In this episode, Forrest is joined by bestselling author Oliver Burkeman for an exploration of what’s really at stake in what we call “time management”. You’ll learn why doing things faster only leaves you with more to do, the hidden payoffs of constant busyness, and how we can live a more fulfilling and enjoyable life by embracing its finite nature.  About our Guest: Oliver Burkeman is a bestselling author and journalist. His most recent book is Four Thousand Weeks: Time Management for Mortals, and prior to that wrote The Guardian column titled, “This Column Will Change Your Life.” He writes and publishes a twice monthly email newsletter called “The Imperfectionist.”  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Int

We've all experienced that frustrating feeling of knowing that we should be doing something, and yet struggling to take action. Join Forrest and Dr. Rick as they explore how we can overcome avoidance and procrastination, unlock our motivation, and cultivate a "pursuit mindset."  They discuss intrinsic and extrinsic motivation, why extrinsic motivations aren’t such a bad thing, and how we can use our important values to set better goals and shape our behavior. You’ll learn why procrastination is based on fear, how to orient toward pursuit and see yourself as an agent of change, and the key role “getting good at liking” plays in this process. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 2:05: Intrinsic vs. external motivation 10:00: Identifying your intrinsic or “noncontingent” motivations 15:00: Self-determination theory (SDT) 19:35: Pursuit and prey orientation 28:25: The psychological function of procrastination 35:35: Learning what you like,

Rick and Forrest are joined by award-winning journalist Michael Krasny for an episode focused on how to stay curious, navigate times of transition, and relate to the modern media landscape in healthy ways. They use Michael’s recent experience with “retirement” as a jumping off point to explore how we can embrace change and stay curious before diving into a conversation focused on the modern media landscape. Topics include bothsides-ism, navigating challenging conversations, and finding the balance between what “knowing mind” and “don’t know mind.” About our Guest: Michael Krasny is the long-time host of the KQED Forum, and has interviewed some of the most prominent figures of the past 50 years, including Maya Angelou, Caesar Chavez, President Jimmy Carter, Carl Sagan, and President Barack Obama. Since retiring from the Forum, Michael has started his own podcast: Grey Matter with Michael Krasny.  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:4

If you’re tired of feeling stuck, this one’s for you. Dr. Rick and Forrest explore how we can overcome learned helplessness and change our lives by developing self-efficacy: the ability to influence our environments and control our motivation and behavior. Key topics include why we get stuck, the science of learned helplessness, focusing on effort over talent, creating a growth mindset, and balancing acceptance and agency. You’ll learn how to improve self-efficacy, embrace who you are, and become truly confident in your ability to grow.  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:50: Why are we prone to feeling stuck? 4:45: Fear of failure and negativity bias 8:30: Learned helplessness and the dog study 18:05: Difficulties identifying patterns we’re close to 20:00: The biological function of shame 22:55 The connection between our emotions, our body, and our sense of self-efficacy 24:10: Chronic illness and pain, and recognizing what is and

Forrest and Dr. Rick explore how to overcome imposter syndrome, the common psychological experience of self-doubt and feeling like a fraud. You'll learn why even very accomplished, capable people experience imposter syndrome, strategies to break free from the cycle of self-doubt, and how to move away from comparison, embrace authenticity, and believe in yourself. Topics include how to build self-confidence, reframe negative self-perceptions, and find support from mentors and allies. Key Topics: 0:00: Introduction 1:15: Defining imposter syndrome, and watching out for “construct creep” 9:25: Where the notion of imposter syndrome originates 11:30: Stages of development, trust, shame, and belonging 13:50: Myths around accomplishment, and when we’re actually good enough 16:30: The typical cycle of imposter syndrome 20:00: Why people get trapped in this cycle 25:00: Moving away from comparison 28:10: Shame about shame, and sharing authentically with others 32:15: What helps us face our fears 36:35: Acknowledging w

There’s an enormous amount of advice out there in the self-help world…and much of it isn’t very good. Jason Wachob, the Founder and Co-CEO of mindbodygreen, joins Forrest and Dr. Rick to separate fact from fiction and clarify what really matters. They explore the importance of finding joy in the well-being journey, simple practices that have stood the test of time, and how we can pursue goals in healthy ways. Specific topics include the importance of high-quality sleep, breathing better, sifting through diet and exercise fads, developing a pursuit mindset, hormetic stress, and finding the things that work for you. About our Guest: Jason Wachob is the Founder and Co-CEO of mindbodygreen, one of the largest, most influential media brands in the wellness space. He’s also the host of the mindbodygreen podcast, and the co-author of The Joy of Well-Being: A practical guide to a happy, healthy, and long life. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics:  0:00: Introduc

Dr. Sue Johnson, the founder of Emotionally Focused Therapy (EFT), joins Dr. Rick and Forrest to explore how insights from attachment theory can transform our relationships. They discuss how attachment theory provides a map for understanding relationships, the challenges of making skills learned in therapy stick, and the role of vulnerability in creating authentic and fulfilling relationships. In this episode you'll learn how to use insights from attachment theory and EFT to create secure and emotionally healthy relationships.  About our Guest: Dr. Sue Johnson is a clinical psychologist, researcher, professor, and the founder of Emotionally Focused Therapy (EFT), a widely used and respected approach to couples therapy. She is considered one of the foremost experts in the field of attachment, and hKey Topics: Key Topics: 0:00: Introduction 2:00: Why Sue created Emotionally-Focused Therapy (EFT) 8:55: Relationships as bonds, not bargains 12:20: Attachment theory as a “map,” and getting skills to stick 16:50: Wh

Forrest and Dr. Rick dive into the mailbag to answer questions from listeners. They explore age gaps in relationships, relating to people as ongoing processes, and avoiding having your personal growth practice turn you into a doormat. You’ll learn how to develop authentic self-worth, how to allow both “positive” and “negative” motivations to pull you in a good direction, and how to balance determinism with personal responsibility. The episode closes with a question about supporting people trapped in dysfunctional family systems.  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:15: Question 1: I feel like my personal growth practice is causing others to take advantage of me. What can I do?  8:55: Question 2: Do age gaps in relationships matter? 19:55: Relating to others as ongoing processes  22:40: Question 3: Given all the things we don’t control, how responsible is anyone for their behavior? 28:30: Thinking in terms of plausible ranges of outc

Forrest Hanson welcomes Dr. Benjamin Hardy to explore how we can create massive change by applying "10x thinking.” This mindset involves embracing a radically different version of ourselves and our lives, and they share how we can apply it to our daily lives, learn to act from our future selves, and move past defensiveness and fear. You’ll learn how our past and future selves are with us in the present, how fixating on authenticity can hinder our growth, and how to break free from old patterns and create a more fulfilling life. About our Guest: Dr. Benjamin Hardy is an organizational psychologist and author of 8 books, including Personality Isn’t Permanent, Willpower Doesn’t Work, and his newest book 10x is Easier Than 2x: How World-Class Entrepreneurs Achieve More by Doing Less. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 2:20: Linear vs. 10x thinking and the 80/20 principle 4:30: Having an honesty filter, and making transformational change

Buddhist teacher Mark Coleman joins Forrest and Dr. Rick to share how we can learn from nature and incorporate it into our practice. Mark shares his insights and experiences from years of leading wilderness retreats, and explains how reconnecting with the natural world can deepen mindfulness and enhance our well-being. You’ll learn specific meditative practices, how to bring the outside inside, the power of our “wild” aspects, and how we can move from being in nature to simply being nature. About our Guest: Mark Coleman is a senior meditation teacher at Spirit Rock Meditation Center in northern California, and the founder of Awake in the Wild, an organization that runs programs focused on immersing people in the natural world. He’s also the author of four books, including From Suffering to Peace: The True Promise of Mindfulness and his newest book A Field Guide to Nature Meditation: 52 Mindfulness Practices for Joy, Wisdom and Wonder. Watch the Episode: Prefer watching video? You can watch this episode on You

Forrest and Dr. Rick delve into a frequently requested topic: how we can let go of obsessive and intrusive thoughts. They explore why we get trapped in certain thoughts, the negative effects of rumination, and obsessive-compulsive disorder (OCD). They also discuss facing our fears, which allows us to get close enough to a problem that we can do something about it…without getting so close that we become overwhelmed by it.  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:20: What is rumination? 5:00: Why we get stuck in certain thoughts 8:10: Two kinds of obsessive thoughts 11:00: The brains attempt to problem solve 13:40: Assessing a hypothetical client 20:15: We all have weird thoughts 22:35: Reality testing, naming thoughts and not feeding them 25:20: "Completing the gestalt" 31:40: Rick completing a gestalt on psychedelics 33:45: Balancing closeness and distance 39:45: Exaggerating the obsession vs. thought suppression 42:35: Widening your vi

Cognitive bypassing occurs when we overthink to avoid feeling uncomfortable emotions like sadness, fear, or anger. In this episode, Forrest and Dr. Rick share their personal experiences with cognitive bypassing, and explore how we can step out of our heads, get in touch with our emotions, and live a more fulfilling life. You'll learn why people can't just "feel their feelings," the function of cognitive bypassing, how we can use cognition to create space for our emotions, and practical tools for connecting with the non-cognitive aspects of our experience. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 2:00: What is cognitive bypassing? 3:05: How cognitive bypassing comes up in therapy 6:10: The function of cognitive bypassing 11:10: Does insight lead to action? 18:45: “Feel your feelings” vs. self-actualizing 24:50: Leveraging your cognition to create space from your feelings 30:00: Body sensations and self-compassion 33:15: Relating to others 3

ADHD is often misunderstood as a simple "lack of attention." But in this episode of Being Well, Forrest and Dr. Rick are joined by ADHD pioneer Dr. John Ratey to explore the true nature of this complex condition. They debunk common misconceptions, explore how ADHD works in the brain, and discuss its surprising strengths and vulnerabilities. You’ll learn how to thrive with ADHD by applying effective interventions, including social connection, mindfulness practice, medication, and exercise. About our Guest: Dr. John Ratey is associate clinical professor of psychiatry at Harvard Medical School and the author of eleven books including Spark and the Driven to Distraction series with Dr. Ned Hallowell. Their newest book in the series is the fantastic ADHD 2.0 Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 2:00: Some of the biggest misconceptions about ADHD 3:35: The advantages of having ADHD 5:55: De-pathologizing, skillful means, and the problem of “

Join Forrest and Dr. Rick, two “reformed rigid people,” as they explore how to become more psychologically flexible. Just as physical flexibility is the amount of stretch in our muscles, the ability they have to bend without breaking, psychological flexibility is the same quality in our minds. It enables us to approach situations from new perspectives, be open to our emotions, let go of old versions of ourselves, and step into new ways of being. In this episode, they discuss the concept of rigidity as a form of psychological defense and explore the motivations behind it. They also delve into the trap of assumptions and limiting beliefs, the importance of releasing attachments, and the benefits of embracing new ways of thinking. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:35: Choice, and the tradeoff between flexibility and speed 2:55: Rigidity, agency, and flexibility in relationship 7:50: Behavioral vs. psychological choices 10:30: The doc

Author Stephanie Foo joins Forrest to share her journey with Complex PTSD. They talk about what it was like to receive a diagnosis, the various techniques and modalities she used (and what really helped), the importance of social support, self-acceptance and self-compassion, difficulties with access and cultural competence in the mental healthcare system, intergenerational trauma, and motherhood.  About Our Guest: Stephanie is a writer and radio producer whose work has been featured on This American Life, 99% Invisible, and Radiolab among other shows, and she’s the author of the truly wonderful book What My Bones Know: A Memoir of Healing From Complex Trauma. Watch the Episode: Prefer watching video? You can watch this episode on YouTube.   Key Topics:  0:00: Introduction and disclaimer 2:10: Stephanie’s experience in sharing her story 6:00: Features of CPTSD 7:50: What led Stephanie to seek help, and work as a coping mechanism 10:15: “The Dread” and healing through relationship 17:40: The effects of receivin

Most of what's occurring in the mind lies outside our awareness. In this episode, Forrest and Dr. Rick Hanson explore the unconscious mind and the material we might find there. They talk about what the unconscious mind is, the purpose of the unconscious, repression, bias, and what we can do to access, use, and release that unconscious material.  Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 2:25: What is the unconscious mind? 5:35: Why material gets moved to our unconscious mind 8:45: Freud, Jung, and repression 14:25: Looking at repression through a developmental model 18:55: Bias, relational ‘scripts’, and what we can do about unconscious patterns 21:45: Interpreting dreams, and the limits of science 27:55: Examples of repressed material and how to uncover it 30:05: Rick’s first love story 34:20: Emotional release work you can do without a therapist 38:00: Distress tolerance 42:10: The body-based, non-cognitive nature of unconscious material

On the (roughly) 300th episode of Being Well, Forrest and Dr. Rick share what they’ve learned from the many experts in psychology, personal growth, and mental health they’ve talked to on the show. They explore the importance of individual context, the gap between insight and action, self-honesty and acceptance as the catalyst for change, incremental change vs. sudden breakthroughs, and the role of distress tolerance. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction and two big themes 2:25: Applying generalized information to your individual context 7:50: The importance of insight and where it falls short 9:20: White light moments and the importance of action 13:25: Wants and needs 25:40: Slow and steady effort 29:35: Going to zero and the scaffolding that leads to sustained change 36:15: Distress tolerance, valuing acceptance, and what you know to be true 41:25: The three mechanisms of change 44:25: Reducing inner friction through mental training,

Somatic therapist Elizabeth Ferreira returns to the podcast and joins Forrest for a deep dive into somatic psychology. They explore what a somatic therapy session looks like in practice, how it differs from traditional talk therapy, the connection between the body and the mind, and why people with complex trauma are sometimes better served by body-based approaches. Elizabeth then talks about how somatic therapy has supported her own journey with CPTSD and PMDD, and shares some of the practices that have helped her clients. About our Guest: Elizabeth Ferreira is an associate therapist working in the San Francisco Bay Area. Her practice is open, and if you’d like to reach out to Elizabeth you can do so through Instagram. Elizabeth also has her own podcast, My Therapist's a Witch. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:45: What happens in a somatic therapy session? 5:00: Attunement and a quick demonstration 9:55: Moving slowly and navigat

If you listen to a podcast like ours, you’re probably familiar with the phrase “daddy issues.” A more accurate way to understand daddy issues is as a form of attachment wounding, which describes situations where our adult relationships are affected by complicated, difficult, or traumatic experiences we had as a child.  In this episode, Forrest and Dr. Rick explore what daddy issues are, how they relate to attachment theory, sexism and the broader social and historical context, different forms of attachment wounding, and a simple way to understand your attachment style. They then walk through four common sets of symptoms and challenges related to attachment wounding, and what a person can do to move toward secure attachment. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:50: What are daddy issues? 6:35: Parental roles and symptoms of attachment wounding  13:35: How attachment patterns are created 19:35: Yearning for narcissistic supplies 22:10:

Eric Zimmer, a behavior coach and the host of The One You Feed podcast, joins Forrest and Rick to explore what really supports us in changing our ingrained patterns of behavior through the lens of Eric’s journey with addiction and recovery. They share the key lessons from speaking with hundreds of experts, the role of insight, why some people go from insight to action and others don’t, acceptance, shame, and responsibility, and the balance between determinism and agency. About our Guest: Eric is a behavior coach, interfaith spiritual director, and host of The One You Feed, which has over 500 episodes and 25 million downloads. At 24, Eric was homeless and addicted to heroin. In the years since he’s been in recovery, built a meaningful and fulfilling life for himself, and has used the lessons from his own life to help others do the same. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. New Online Course From Dr. Rick: Learn the tools you need to build strong, healthy, fulfilling