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 Brewer

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Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

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