What are emotions? Why do we feel anything at all? And more importantly — can we actually get better at feeling?

In this episode, Drew and I dive headfirst into what might be the hardest question in all of psychology: what the actual f**k are emotions? We break down the biology, neuroscience, evolution, culture, and even language that shape how we feel — and why we often don’t understand what the hell is going on inside us. From ancient philosophy to brain scans, this is a deep (and occasionally weird) look into the emotional chaos that makes us human.

We unpack everything from the origins of emotional intelligence (spoiler: it might be BS) to the science of emotional regulation, attachment styles, and the sneaky ways your culture wires your emotional defaults. Along the way, we explore why some relationships make you feel like a better person while others drain the life out of you, and how trauma, genetics, and childhood with your ability to keep it together.

But this episode isn’t just about understanding emotions — it’s about learning how to work with them. And we give you a full emotional toolkit: a set of evidence-based tools to help you manage your emotions, build better relationships, feel more motivated, and yes — even feel more confident in yourself in the process.

We also put together a free companion guide for this episode with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here: https://solvedpodcast.com/emotions

Ready to stop listening to podcasts and actually start taking action? Join Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/emotions

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Chapters:

0:00:00 Introduction0:04:47 Chapter 1: What Are Emotions?0:14:04 The Emotional Brain0:22:03 Neurotransmitters0:34:25 Evolution of Emotions0:39:53 How Life Experiences Shape Emotional Regulation0:48:41 Conclusion on What are Emotions0:49:45 Chapter 2: How Culture Influences Our Emotions0:55:44 Vietnam Bike Story1:00:05 Your Culture Trains You to Want Certain Feelings1:06:00 Culture Decides Whether Suppression is a Superpower or a Liability1:07:56 Paradox of Emotional Conformity1:16:36 How Language Shapes What You Feel1:29:23 Emotional Complexity1:36:25 Your Emotions Are Social Currency1:43:00 Conclusion to Culture defines our emotions1:44:08 Chapter 3: Historical and Philosophical Traditions on Emotions1:57:21 Modern Culture1:59:00 Chapter 4: The Four Schools of Emotional Regulation2:00:56 The Heart2:08:55 The Head2:18:37 The Soul2:28:50 The Body2:36:23 The Integrated Toolkit2:48:25 Chapter 5: Brilliant or Bullshit: Emotional Intelligence2:57:31 Chapter 6: Relationships and Emotional Regulation3:09:54 Attachment Theory3:27:29 Toxic Relationship3:36:49 Building Emotional Compatibility3:51:24 Conclusion Relationships3:57:24 Chapter 7: 80/20

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In this second episode of Solved, Drew and I go deep into the psychology, history, and science of procrastination. From Plato and Aristotle to Freud and modern research, we break down why we delay the things that matter most—and how to actually stop.This isn't a “just set a timer” productivity talk. We’re diving deep into shame, identity, perfectionism, culture, and why procrastination is ultimately a *skill issue*, not a moral failure. We cover things like:- How humans have thought about putting things off for over 2000 years- The real reason you avoid the most important tasks in your life- Why “I work better under pressure” is (usually) BS- Why self-compassion is actually more motivating than guilt- Tons of practical, research-backed strategies you can start using todayAnd much, much, much more.

We also put together a free companion guide with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here : https://solvedpodcast.com/procrastination

Ready to stop listening to podcasts and actually start taking action? Join Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/procrastination

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Chapters

00:00 Introduction

01:05 Episode Roadmap

08:20 What exactly is procrastination?

15:50 Plato's Thoughts on Procrastination

24:07 The Buddhist & Confucian Views on Procrastination

26:19 Aristotle's Take on Procrastination

33:50 Christianity and Procrastination

46:53 Self-Compassion and Procrastination

58:45 The Reformation and Procrastination

1:04:25 Freud's Influence on Psychology

1:06:40 Pleasure Principle and Reality Principle

1:08:13 Id, Ego, and Superego

1:10:26 Defense Mechanisms

1:17:20 Adopting Habits as Identity

1:23:05 The Influence of Childhood and Parenting on Procrastination

1:33:42 Behaviorism

1:41:21 Environmental Design

1:46:10 Thriving Under Pressure: A Critique

1:52:10 Expectation, Pressure, and Procrastination

1:54:06 Critique of Behaviorism

1:59:20 Time Management

2:07:33 Knowledge vs Emotion in Procrastination

2:16:43 Mark and Drew's Personal Productivity Systems

2:20:37 Deep Work and Task Management

2:23:12 Productivity System for ADHD

2:29:26 Productive Procrastination

2:34:22 Importance of Task Completion

2:36:51 Existentialism and Purpose

2:44:21 Purpose and Motivation

2:53:40 Temporal Motivation Theory

2:57:39 Limitations of Temporal Motivation Theory

2:59:22 The Role of Technology in Procrastination

3:07:10 The Dynamic Nature of Temporal Motivation Theory

3:10:59 Critique of Temporal Motivation Theory

3:16:41 Emotional Regulation Theory of Procrastination

3:20:27 Understanding Emotional Regulation

3:23:04 Managing Emotions and Environment

3:28:09 Introduction to the RAIN Method

3:31:07 The Six Types of Procrastinators

3:40:21 The 80-20 of Procrastination

3:46:21 Strategic Use of Friction

3:56:11 Gamifying Tasks to Make Them More Interesting

3:58:49 The Impact of Environment on Productivity

4:01:07 The Role of Purpose in Overcoming Procrastination

4:06:06 The Concept of "Minimum Viable Action"

4:11:26 Addressing Underlying Emotions to Overcome Procrastination

4:16:06 Leveraging Human Nature and Rewards

4:20:06 The Social Aspect of Overcoming Procrastination

4:21:19 Productive Procrastination: A Double-Edged Sword

4:22:32 The Hidden Costs of Overcoming Procrastination

4:39:12 Conclusion

Welcome to the first episode of the Solved Podcast. Today, we are solving your values.

Over eight years ago, I wrote The Subtle Art of Not Giving a F*ck—a book that, underneath all the swearing and irreverence, was really about one thing: values. What do you care about? What’s actually worth your time, your energy, your life?

So in this kickoff episode of SOLVED, Drew and I are going deep into why your values are the foundation of everything—your happiness, your mental health, your relationships, your sense of meaning—and why so many of us today feel so lost.

We break down the difference between chasing cheap dopamine hits and building real fulfillment, why not all values are created equal, how to figure out what your true values are, how to change your values, how to start living out your values more fully, and how values silently shape your decisions and relationships every day. If you’ve ever felt stuck, directionless, or like you’re living someone else’s life, this episode is the wake-up call you need. It’s time to stop drifting through life and start giving a fck about the right things. Forget the rest.

Welcome to SOLVED.

Get the Values companion guide for this episode: https://solvedpodcast.com/values

Ready to stop listening to podcasts and actually start taking action? Join the Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com

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Chapters

00:00 Welcome to SOLVED

07:47 Episode Roadmap

09:31 CHAPTER 1: What are Values?

10:26 Characteristics of Values

14:23 Values vs. Psychological Needs vs. Preferences

23:06 Schwartz's Values Wheel

30:36 Instrumental and Terminal Values

32:15 Hierarchy of Values

38:35 Values Conflict

42:35 Carol Ryff's Six Dimensions of Psychological Well-being

57:01 Aristotle's Golden Mean as Virtue

1:05:01 CHAPTER 2: Values and Your Relationships

1:22:56 The Clash of Values in Relationships

1:30:29 Identifying and Navigating Values in Relationships

1:34:40 Understanding Compatibility Through Values

1:37:25 CHAPTER 3: Where Do Values Come From?

1:38:20 Margaret Mead's Cultural Relativism

1:47:55 Mary Douglas's and the Grid-Group Framework

1:56:20 Jonathan Haidt's Moral Foundations Theory

2:09:26 The Allegory of the Taco Truck

2:14:34 CHAPTER 4: Identifying Your Core Values

2:16:58 Thought Experiments to Find Your Values

2:32:16 The Instrumental Value of Golf

2:41:45 The Role of Trauma in Value Change

2:48:53 CHAPTER 5: How to Change Your Values

2:50:44 Kazimierz Dabrowski and Positive Disintegration

3:03:22 On Cults and Cognitive Dissonance

3:16:26 Self-Confrontation and Value Change

3:18:34 Charlie Munger's Maxim: Incentives and Behavior

3:21:56 CHAPTER 6: Lessons and Takeaways

3:36:30 The 80/20 of Values

3:55:57 Reflecting on the Episode

New podcast launches May 1st! We'll be releasing on this same feed, so all you have to do is stay subscribed to this channel and you'll get all the new episodes as they come out.

***

After more than 70 episodes and 30 million downloads, I’ve decided to shut down The Subtle Art of Not Giving a F*ck Podcast. Yeah, I know—sounds a little crazy. But the truth is, I wasn’t having fun anymore. The guest treadmill, the pressure to play nice, the temptation to chase clicks instead of meaning—it all started to feel fake. So, I’m pulling the plug.

BUT—I’m not going away. I’m launching something new. It’s called Solved—a no-ads, no-guests, deep-dive podcast where each episode tackles one major life topic and breaks it down thoroughly. Think: values, emotions, procrastination—done right, from every angle, with real research and clear implementation. It’s the podcast I wish already existed. So I’m making it. First episode drops May 1 st!

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I’ve got a special episode for you today. I sat down in person with my longtime friend and first-ever podcast guest, Derek Sivers. We haven’t recorded live before, and honestly, it shows—in the best way. It’s raw, weird, and filled with the kind of conversations we usually when we’re just hanging out together.

We dig into Derek’s new book, Useful, Not True, and the big idea behind it: that our beliefs don’t need to be true to be helpful. That spins off into everything from remixing creative influences (metal + Dixieland jazz, anyone?) to why most podcasts—including mine—have gotten painfully predictable. We talk artistic reinvention, Bob Dylan, Bowie, Miles Davis, why most “thought leaders” are just regurgitating each other’s ideas, and why I'm ending the podcast as you know it—and what’s next!

We also dive into the deeper stuff: the emotional power of belief, authenticity vs. performative vulnerability, therapy culture, and why sometimes the most liberating thing you can do is reject what everyone else thinks is necessary—relationships, kids, all of it.

This was one of the most honest, meandering, and creatively energizing conversations I’ve had in a while. If you’re into big questions, unconventional ideas, and the occasional musical metaphor, this one’s for you.

Derek’s new book- Useful, Not True: https://www.amazon.com/Useful-Not-True-Derek-Sivers-ebook/dp/B0D86K4XF5

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In this episode, Drew and I dive into some of the biggest beliefs we’ve shifted over the years—and what it actually looks like to change your mind.

We talk about Drew’s evolving views on religion, why I’m way less convinced that people are as changeable as we like to believe, and why I think trauma might be getting a little too much airtime in the self-help world.

We also get into the loneliness epidemic, the quiet power of community, and why so much of “personal growth” isn’t about becoming someone new—it’s about learning to work with who you already are.

Leave a comment below about what you’ve changed your mind about—and enjoy.

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Chapters

00:00 Intro: What we've changed our minds about

02:59 Religion

07:40 Where does belief change start?

17:08 Does Mark stand by his books?

18:06 Why change is so hard

30:27 Trauma doesn't determine destiny

37:52 Cautious optimism

Theme song: Icarus Lives by Periphery , used with permission from Periphery.

Lewis Howes is one of the most successful podcasters of all time—12 years, nearly 1,800 episodes, and countless interviews with world-class performers. But what’s even more interesting is how his definition of success has evolved over the years. In this conversation, Lewis opens up about shifting from a hyper-competitive, “be number one” mentality to a more collaborative, impact-driven approach.

We also dive into emotional regulation, the surprising ways our relationship with money affects our lives, and why most people either idolize or demonize wealth. Oh, and Lewis casually mentions he’s training to compete in the Olympics in his 40s. No big deal. This episode is packed with insights on what it really means to live a fulfilling, abundant life—without losing your mind in the process.

Get 10% off health services at Marek Health: https://marekhealth.com/idgaf

Lewis's new book, Make Money Easy: https://www.amazon.com/Make-Money-Easy-Financial-Freedom/dp/1401993931

Lewis's podcast, The School of Greatness: https://lewishowes.com/sogpodcast/

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Theme music: Icarus Lives by Periphery, used with permission from Periphery.

Resilience isn’t just about gritting your teeth and enduring pain—it’s about managing the stories you tell yourself. In this episode, I break down why most people get resilience wrong and how mastering the “second arrow” is the real key to bouncing back. We dive into post-traumatic growth, why caring about something bigger than yourself makes you stronger, and how focusing on what you can control changes everything.

We also talk about AI—how it’s not here to save or destroy humanity, but it is going to change everything. We look at how AI is already transforming creative and knowledge-based jobs, why you should be using it right now, and what you can do to stay ahead. Plus, we tackle the ultimate question: Can people change? That three-word question is lot more complex than it seems. Check it out.

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Chapters:

0:00 Mark feels the AGI—Drew does not

3:42 The Fck of the Week: Resilience

25:48 Brilliant or Bullsht: AI will doom/save us all

46:27 Q&A: Can people change?

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Theme song: Icarus Lives by Periphery, used with permission from Periphery.

You know that voice in your head that loves to tell you that you suck? Yeah, that one. The one that compares you to everyone on Instagram, tells you you’re a failure for eating cereal at 11 p.m., and insists you’ll never get your life together. Well, today, we’re calling in a professional to deal with that assh*le. Dr. Julie Smith is a clinical psychologist and viral mental health educator who’s built a massive following by actually making psychology make sense. In this episode, she breaks down how to quiet that inner critic, stop getting crushed by comparison, and reframe your self-loathing into something a little more useful—like self-respect.

We also dig into what it’s like to become internet famous when you’re an introvert, why emotions are not facts (even though they feel like they are), and how to stop letting social media, your parents, and your own bullsh*t beliefs define your worth. Whether you’re stuck in a shame spiral, wondering why life feels pointless, or just trying to figure out how to not hate yourself so much, this episode is for you.

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Dr. Julie’s new book, Open When: A Companion for Life's Twists & Turns: https://www.amazon.com/Open-When-Companion-Lifes-Twists-ebook/dp/B0D3CB1XX6

Dr. Julie’s first book, Why Has Nobody Told Me This Before?: https://www.amazon.com/Why-Nobody-Told-This-Before-ebook/dp/B0983L6T32

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Chapters:

0:00 Introduction'

01:21 Using social media to improve mental health?

04:50 How Dr. Julie stays sane

07:01 When Dr. Julie has to take her own advice

14:01 How to deal with comparing yourself to others too much

24:21 The human capacity for resilience

32:56 How to be less lonely

36:57 How to know if therapy is working

43:19 What about nihilism?

52:13 Where do most parents get it wrong?

56:46 What about when you hate yourself?

Theme Music: Icarus Lives by Periphery, used with permission from Periphery.

Fear of failure isn’t really about failure—it’s about what failure means to us. We’re not scared of messing up; we’re scared of being judged, embarrassed, or proving our worst insecurities right. But the people who actually succeed at anything are the ones willing to suck at it long enough to get good. Today, we break down why failure feels so terrifying, how social comparison messes with our heads, and why the loudest critics are usually the ones who’ve never done a damn thing themselves. Tune in for some practical tips on overcoming all of this.

We also dig into the science of why boredom can spark better ideas, why our addiction to content might be making us less creative, and whether we should all do a digital detox before our brains turn into overstimulated mush. Finally, we wrap things up with a simple but profound question: If life is just an endless series of trade-offs, what are the best problems to have? Because problems never go away—you just get to level up to better ones.

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The Creative Benefits of Boredom: https://hbr.org/2014/09/the-creative-benefits-of-boredom

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Theme song: Icarus Lives by Periphery , used with permission from Periphery.