Psychologists Off the Clock

Curious About The Science Of Willpower And Behavior Change? Want To Learn How To Train Your Brain To Have More Self-Control? Check Out This Interview With Author And Willpower Researcher Dr. Kelly McGonigal!

In this episode Debbie shares an interview she hosted for the New Books Network with Dr. Kelly McGonigal. Dr. McGonigal discusses her book The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. An expert on the science and practice of behavior change, Dr. McGonigal offers listeners some helpful ideas from her book, such as types of willpower, the role of awareness, "moral licensing," and social influences on behavior patterns. 

Dr. Kelly McGonigal is a health psychologist and lecturer at Stanford University. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities. She is the author of several books, including the international bestseller The Willpower Instinctand her latest book the The Upside of Stress. Her 2013 TED talk, How to Make Stress Your Friend, is one of the 20 Most Viewed TED talks of all time, with 10 million views. Through the Stanford Center for Compassion and Altruism, she co-authored the Stanford Compassion Cultivation Training and studies how social connection can promote health, happiness, and resilience.

Resources:

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Dr. Kelly McGonigalLearn more about the New Books Network podcast.Learn more about current psychology books on the New Books in Psychology channel of the New Books Network!

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Do You Find Yourself Getting Distracted And Feeling Overwhelmed? Having Trouble Focusing On Important Tasks? Let's Consider The Psychology Of Attention, And Try Some Research-Based Strategies To Help You Stay Focused!

Debbie has a problem. She's having trouble staying focused enough to get important work done. And she's not the only one! In today's fast-paced world with hard-to-resist technology, interruptions are everywhere and the human mind is prone to distraction. In this episode, Debbie and Diana explore research on attention and focusing, and offer some helpful tips for anyone who wants to focus more!

Resources

Focus: The Hidden Driver of Excellence by Daniel Goleman Deep Work: Rules for Focused Sucess in a Distracted World by Cal NewportOverwhelmed: Work, Love, and Play When No One Has the Time by Brigid SchulteArticle: "A Wandering Mind Is An Unhappy Mind" by Killingsworth and GilbertPomodoro Technique by Francesco Cirillo

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Do You Want To Turn Your Mornings From Blah To Ahh? Eager To Learn Strategies To Establish Meaningful Morning Habits That Will Stick? Are You Curious What Diana And Debbie Do In The Mornings To Take Care Of Their Mind, Body And Spirit? Then Join Us For An Episode Dedicated To Morning Routines!

In this episode, Diana and Debbie discuss why it is important to wake up with intention. We share our personal morning routines that have developed over time, as well as tips based on behavioral psychology to help you establish your morning practice. Whether you want to start writing, running or cooking in the morning, this episode will help you identify the WHY for a morning routine as well as effective strategies for keeping your routine going for a lifetime. You have 25K+ mornings in your life, why not transform them from meaningless to meaningful?

Resources:

The Ayurveda Way  by Anita Ripa AhmeraThe Freedom JournalThe Power of Habit by Charles DuhiggTiny Habits with BJ FoggThe 7-Min Workout AppThe Headspace App

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Are you interested in learning how Buddhist principles can inform Psychological Practice? Curious how to develop deeper peace and centering in the face of struggle? Want to learn tools to increase compassion? Join us for an interview with meditation teacher and Clinical Psychologist Dr. Radhule Weininger!

In this episode Diana interviews clinical psychologist and meditation teacher Dr. Radhule Weininger. Dr. Weininger shares her path to Buddhism and how her meditation practice informs her therapy practice. Dr. Weininger discusses her understanding of self compassion and describes approaches we can use to increase a felt sense of kindness toward ourselves. Dr. Weininger describes The Compassionate Choice Practice--a technique she developed for approaching our emotional reactions that integrates Western understanding of emotions with Buddhist principles of mindfulness and compassion. Finally, Dr. Weininger leads us in a loving kindness meditation led by Dr. Weininger.

About Dr. Radhule Weininger

Radhule Weininger, Ph.D., MD clinical psychologist and meditation teacher, is the founder and guiding teacher of the One Dharma Sangha, as well as the resident teacher of mindfulness practice at La Casa de Maria Retreat Center in Santa Barbara, California. Her book Heartwork: The Path of Self-compassion, which begins with a forward by Jack Kornfield, was published in July 2017 by Shambala Publications. Radhule has a full-time psychotherapy office, in which she sees individuals and groups. Integrating psychodynamic, Jungian and Gestalt psychotherapies, she is finding innovative ways to complement Western with Buddhist psychology. For many years Radhule has guided an ongoing dream-group, as well as an ongoing mindfulness psychotherapy group. Radhule spear-headed with her husband Michael Kearney, MD the “Solidarity and Compassion Project,” whose vision is to nourish and sustain us in our attempt support those who are left vulnerable in our society while discerning the values that we want to go forward with an attitude of integrity and caring. 

Resources

Heartwork: The Path of Self-Compassion-9 Practices For Opening The HeartLearn more about free meditation classes with Dr. Weingner hereOne Dharma Sangha

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Do You Have Chronic Pain, Care About Someone With Chronic Pain, Or Treat Chronic Pain In Clinical Practice? Wondering Why Psychology Is An Important Part Of Pain Management? Want To Learn How Cognitive Behavioral Therapy Can Help Treat Chronic Pain? Join Us For An Interview With Pain Psychologist Dr. Adrianne Sloan!

Chronic Pain is a complex condition, which can can be hard to treat medically and can often have a profound impact on emotions, thoughts, and quality of life. In this episode, we discuss psychological aspects of chronic pain with Dr. Adrianne Sloan, a psychologist who specializes in the treatment of cognitive pain in her clinical practice. Dr. Sloan shares with us some ideas and research about how chronic pain develops, and how it can affect people psychologically. She then shares some important ideas from Cognitive Behavioral Therapy, an evidence-based approach to pain management.

Dr. Adrianne Sloan is a Health Psychologist and licensed psychologist in the state of Colorado. She earned her doctorate at Texas Tech University. She works primarily with chronic illnesses. She spent a number of years working with cancer, and now works with Veterans with chronic pain and ALS, as well as in a primary care setting. 

Resources: 

Managing Chronic Pain: A Cognitive Behavioral Therapy Approach (Treatments That Work)Living Beyond Your Pain: Using Acceptance and Commitment Therapy to Ease Chronic PainFull Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

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Do You Or Someone You Care About Struggle With Body Image Or Eating Concerns? Are You Interested In How Storytelling And Metaphor Can Be Powerful Tools In Eating Disorder Treatment? Are You Curious What Is The Function Of Disordered Eating? Want To Know How To Respond To "Feeling Fat"? Join Us For An Interview With Eating Disorder Specialist Dr. Anita Johnston!

In this episode, Diana interviews Dr. Anita Johnston, author of Eating in the Light of the Moon: How Women Can Transform Their Relationships with Food Through Myth, Metaphor, and Storytelling. Dr. Johnston describes why myth and metaphors are effective strategies for uncovering and understanding the function and meaning of disordered eating. Dr. Johnston shares examples of metaphors she uses in her book to illustrate the complexities of eating disorder recovery. Dr. Johnston explores food as metaphor, the difference between emotional and physical hunger, and why recovery looks more like a labyrinth than a maze. Finally she offers resources for deeper study through her online course and support group at The Light of the Moon Cafe.

Resources Mentioned In Episode:

Dr. Anita Johnston's PDF file exploring metaphorical foods

Eating in the Light of the Moon by Dr. Anita Johnston The Light of the Moon Cafe online course

Resources for Disordered Eating and Body Image Treatment:

National Association of Anorexia and Associated Disorders (ANAD)  offers free support groups in your areaNational Eating Disorders Association (NEDA) offers information about eating disorders, screening tools, and free help line

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Are you looking to find meaning in adversity? Curious how people can grow and thrive after trauma? Want to explore beyond symptoms of traumatic stress toward post-traumatic growth? This episode is dedicated to the people of Santa Barbara, and anyone else who has faced a difficult experience in life. 

This episode is dedicated to Diana' s hometown of Santa Barbara, which has been deeply impacted by extreme natural disasters. In this episode Diana and Debbie offer some ideas from the psychology literature on finding meaning and growth in the aftermath of trauma.

Post-Traumatic Growth is a burgeoning area of positive psychology, which shows that people are often able to change in positive ways after going through the most difficult of experiences. In this episode, Diana and Debbie explore the concept of Post-Traumatic Growth, offer a new view on stress, and discuss the importance of finding meaning. We offer some suggestions and practices for anyone who has experienced trauma or adversity. 

Resources:

The Power of Meaning: Crafting a Life that Matters by Emily Emily Esfahani SmithWhat Doesn’t Kill Us: The New Psychology of Posttraumatic Growth by Stephen JosephTHRIVE acronym from Stephen Joseph:  Taking stock Harvesting hope Re-authoring Identifying change Valuing change Expressing change in actionThe Blue Zones by Dan ButtnerThe Upside of Stress by Kelly McGonigal

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Are You Interested In A Fresh Perspective On Weight Loss In The New Year? Do You Wonder If Your Efforts To "fix" Your Weight Problem May Be Making Things Worse? Are You Looking For Motivation That Will Be Long-Standing And Effective? Join Us For An Interview With Dr. Jason Lillis, Acclaimed Weight Loss Researcher And Author Of The Diet Trap!

At a time when many of us are resolving to eat better, exercise more, and lose weight, Jason Lillis, Ph.D. offers a fresh and evidence-based perspective on what has been a lifelong struggle for many. In this episode, Diana interviews Dr. Lillis on Acceptance and Commitment Therapy (ACT) for weight management. Dr. Lillis discusses his own values-based reasons for studying obesity, why the "weight loss agenda" may be an ineffective trap, and how values can support long-term commitment to health behaviors. Dr. Lillis also shares two experiential exercises that you can do at home to increase body appreciation and values-directed behaviors.

Jason Lillis is an assistant professor at the Weight Control and Diabetes Research Center at Brown Medical School and the Miriam Hospital. He is a leading ACT researcher who is currently running NIH grants aimed at developing and testing ACT methods for health behavior change, with a specific focus on weight control and physical activity. He is the author of 3 books (links below): Acceptance and Commitment Therapy, The Diet Trap, and Mindfulness and Acceptance for Treating Eating Disorders and Weight Concerns, and is an editor for the Journal of Contextual Behavioral Science. 

Resources:

Listen to Diana guide you in a body compassion exercise here!Learn More about Dr. Jason LillisAcceptance and Commitment Therapy (Theories of Psychotherapy) by Steven Hayes and Jason LillisThe Diet Trap: Feed Your Psychological Needs and End the Weight Loss Struggle Using Acceptance and Commitment Therapy by Jason Lillis, JoAnne Dahl and Sandra M. WeinelandMindfulness and Acceptance for Treating Eating Disorders and Weight Concerns by Anne Haynos, Evan M. Forman, Meghan L. Butryn, and Jason Lillis

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Curious What Diana And Debbie Are Reading And Practicing Off The Clock? Want An Update From Diana On The Thomas Fire In Santa Barbara? Want To Know If The Myth Of Santa Is Harmful To Kids? Curious How To Handle Political Differences With Family Over The Holidays? Then Join Us For This Mailbag Episode Where We Answer Questions From Listeners And Each Other!

In this year end review, Diana and Debbie discuss the state of the podcast and talk about the year ahead. From an evacuation zone, Diana gives listeners an update on the fires in Santa Barbara, California and how the fire highlighted values. We answer a variety of questions including:

What psychological tools has Debbie been using this year?What are Diana's top 3 books from 2017?What are Debbie and Diana interested in exploring "off the clock"?

Resources:

Full Catastrophe Living by Kabat ZinnThe Bear That Wasn't by Frank TashlinMove Your DNA by Katie BowmanThe Power of Meaning by Emily Esfahani Smith The Hidden Life of Trees: What They Feel, How They Communicate- Discoveries from a Secret World by Peter WohllenbenWhy We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

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Want To Learn More About Positive Psychology? Interested In How Your Character Strengths Can Help With Accomplishing Goals? Curious How An Expert In Positive Psychology Builds Grit In Her Child? Join Us For This Episode With Expert In Positive Psychology, Dr. Alexis Karris Bachik!

The field of psychology has shifted away from pathology toward human potential and wellbeing. Today Diana talks with Dr. Alexis Karris Bachik about Positive Psychology. Dr. Karris Bachik is a Professor of Psychology at Metropolitan State University of Denver where she has spent the past decade developing their Positive Psychology Program. In this episode, Dr. Karris Bachik explains how to assess and utilize character strengths, strategies to effectively set and accomplish goals, and why grit is important in wellbeing. 

Resources:

You can find more about Dr. Alexis Karris hereTake the VIA Character Strengths Test here!Watch kids take the Marshmallow Test hereMindset by Carol Dweck

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