In this special episode, Eric coaches a listener named Tommy on the most effective strategies to overcome anxiety and build positive habits. Tommy struggles with low-level anxiety, self-doubt, and difficulty acting on healthy intentions. He knows exercise and social connection help his anxiety, but often defaults to avoidance and self-criticism instead. Eric introduces his SPAR framework: Specificity, Prompt, Alignment, and Resilience, to help Tommy create actionable plans and overcome mental hurdles. They also explore self-compassion as a tool for breaking the cycle of guilt and inaction, emphasizing that lasting change requires both structure and kindness toward oneself.

Exciting News!!! My new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available!

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠⁠

If you enjoyed this special episode, check out these other episodes:

How a Little Becomes a Lot: A Real Coaching Session on Small Changes That Stick

How to Create Elastic Habits that Adapt to Your Day with Stephen Guise

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.

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In this episode, Marisa Renee Lee discusses how to live with uncertainty and find hope in the midst of chronic illness. Marissa shares her personal journey through long Covid, family loss, and prolonged uncertainty, exploring themes of hope, emotional endurance, and identity versus essence. She discusses moving from denial to acceptance, managing chronic pain, and the importance of community support. Drawing on her own experiences and her mother's illness, Marissa offers practical wisdom on asking for help, staying grounded in core values, and choosing love as a guiding principle through life's hardest seasons.

Exciting News!! My new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life, is now available!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠

If you enjoyed this conversation with Marisa Renee Lee, check out these other episodes:

How to Find Joy and Healing While Living with Chronic Illness with Meghan O’Rourke

Living with Chronic Illness with Toni Bernhard

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.

Rocket Money Let Rocket Money help you reach your financial goals faster. Join at rocketmoney.com/feed.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

Hello Fresh – Get 10 free meals + a FREE Zwilling Knife (a $144.99 value) on your third box. Offer valid while supplies last.

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Jefferson Fisher discusses how to have better conversations by learning to argue less and listen more. Jefferson emphasizes that winning arguments is counterproductive, as it damages relationships and breeds contempt. Instead, he advocates for approaching conversations with curiosity and a goal of mutual understanding. Key strategies include proper timing, emotional self-awareness, creating conversational “frames” to set clear expectations, and avoiding over-explanation. Fisher also highlights the importance of acknowledging your emotional state and traveling light by addressing lingering issues calmly rather than carrying unnecessary emotional baggage.

If you’ve ever felt stuck, overwhelmed, or frustrated by your inability to follow through, this episode offers a grounded, actionable path forward, one small step at a time.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠

If you enjoyed this conversation with Jefferson Fisher, check out these other episodes:

How We Can Improve Communication in Polarized Times with Charles Duhigg

How to Unlock the Power of Deeper Connections with David Brooks

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:

Rocket Money Let Rocket Money help you reach your financial goals faster. Join at rocketmoney.com/feed.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

Hello Fresh – Get 10 free meals + a FREE Zwilling Knife (a $144.99 value) on your third box. Offer valid while supplies last.

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

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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special solo episode, Eric Zimmer shares five powerful insights from his book How a Little Becomes a Lot. Rather than offering quick fixes or surface-level advice, Eric explores the deeper mechanics of real, lasting change. He unpacks why small, consistent actions outperform bursts of motivation… how to shift from self-judgment to skill-building… and why the stories we tell ourselves shape everything from our habits to our happiness. You’ll also learn a practical, compassionate approach to working with your inner critic, not by silencing it, but by understanding it.

If you’ve ever felt stuck, overwhelmed, or frustrated by your inability to follow through, this episode offers a grounded, actionable path forward, one small step at a time.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠

If you enjoyed this conversation with Eric Zimmer, check out these other episodes:

Why Willpower Isn’t Enough: The Tiny Habits Method Explained with Dr. BJ Fogg

How to Make Lasting Changes with John Norcross

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:

Rocket Money Let Rocket Money help you reach your financial goals faster. Join at rocketmoney.com/feed.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

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

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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Dorie Clark explains her long-game playbook about persistence, patience, and purpose in a fast-paced world. She explores the challenges of prioritizing long-term goals over daily distractions, the cultural obsession with busyness, and strategies for sustained motivation. Dorie also shares things that include saying no to good opportunities, embracing failure as a delay rather than a dead end, and breaking big goals into manageable steps.

Exciting News!! My new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life, is now available!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠

If you enjoyed this conversation with Dorie Clark, check out these other episodes:

The Search for Meaningful Work with Bruce Feiler

Purposeful Living: Strategies to Align Your Values and Actions with Victor Strecher

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:

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

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.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special episode, Eric Zimmer is interviewed by Sahil Bloom, as they discuss Eric’s new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life. Their conversation explores how small, consistent actions, not dramatic moments, lead to lasting transformation. Eric shares personal stories of addiction and recovery, discusses the complexity of motivation, and introduces practical frameworks like the SPAR method. They emphasize self-compassion, resilience, and the importance of aligning actions with values, while critiquing the pressure to be extraordinary. The episode offers actionable strategies and thoughtful insights for building positive habits and embracing change with kindness.

Exciting News!!!  My new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life, is out now!

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠

If you enjoyed this conversation with Eric Zimmer and Sahil Bloom, check out these other episodes:

Redefining Wealth: The Truth About Money & Happiness with Sahil Bloom

Why Willpower Isn’t Enough: The Tiny Habits Method Explained with Dr. BJ Fogg

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:

⁠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

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.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

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.

Alma is on a mission to simplify access to high-quality, affordable mental health care. Visit helloalma.com to learn more!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special episode, Eric coaches a listener named Birgit as she rebuilds her daily routine after a long-term illness and her children leaving home. Together, they explore practical strategies for habit formation, focusing on starting with a consistent healthy habits. Using frameworks like SPAR and RENEW, they discuss breaking habits into small steps, planning ahead, and responding compassionately to setbacks. The conversation highlights the importance of structure, self-kindness, and progress over perfection, offering listeners actionable advice for building sustainable routines during life transitions.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠

If you enjoyed this episode, check out these other episodes:

Why Willpower Isn’t Enough: The Tiny Habits Method Explained with Dr. BJ Fogg

How to Create Elastic Habits that Adapt to Your Day with Stephen Guise

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:

⁠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.

⁠Pebl⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠hipebl.ai⁠

⁠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.

⁠Alma⁠ is on a mission to simplify access to high-quality, affordable mental health care. Visit ⁠helloalma.com⁠ to learn more!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex Hutchinson discusses moving from comfort zones to adventure zones and the journey of personal exploration. He delves into the human nature of exploration and fulfillment. Alex also explains how to find the balance between contentment and the drive to seek new experiences, the psychological benefits of embracing challenge, and the explore-exploit dilemma. He shares insights from his book “The Explorer’s Gene,” offering practical rules for meaningful exploration and emphasizing the importance of risk, effort, and play in leading a fulfilling life. The conversation encourages listeners to actively pursue novelty and growth, regardless of age or circumstance.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠

If you enjoyed this conversation with Alex Hutchinson, check out these other episodes:

Navigating Life’s Disruptions: Insights on Adapting and Thriving with James Patterson

How To Cultivate Excellence in a Chaotic World with Brad Stulberg

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:

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.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

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.

Alma is on a mission to simplify access to high-quality, affordable mental health care. Visit helloalma.com to learn more!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Laura McKowen discusses embracing emotional sobriety and small choices for big healing from heartbreak and anxiety. Laura talks about her 11-year sobriety journey and her personal journal of navigating heartbreak. She delves into the daily choices that foster healing and emotional well-being. Laura also shares insights on the non-linear nature of recovery, the importance of small, consistent practices, and the role of relationships and self-compassion in emotional sobriety. Together, they explore how healing is an ongoing process, shaped by vulnerability, connection, and the willingness to embrace both pain and growth.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠

If you enjoyed this conversation with Laura McKowen, check out these other episodes:

Why Community and Courage Matter More Than Ever with Laura McKowen

A Journey to Self-Discovery and Sobriety with Matthew Quick

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:

⁠Pebl⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠hipebl.ai⁠

⁠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.

⁠Alma⁠ is on a mission to simplify access to high-quality, affordable mental health care. Visit ⁠helloalma.com⁠ to learn more!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, James Patterson discusses navigating life’s disruptions and shares insights on adapting and thriving in life.. He also discusses managing negative thoughts and balancing ambition with contentment. James shares insights from his writing career, co-authoring experiences, and personal life, including parenting and the importance of prioritizing family, health, friends, and spirit. The conversation blends practical advice, engaging stories, and reflections on adapting to change, offering listeners inspiration and tools for navigating both personal and professional challenges.

Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways:

For full show notes:⁠⁠ ⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠

If you enjoyed this conversation with James Patterson, check out these other episodes:

How to Find Real Life in Stories with George Saunders

Life Transitions with Bruce Feiler

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:

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

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.

Alma is on a mission to simplify access to high-quality, affordable mental health care. Visit helloalma.com to learn more!

Learn more about your ad choices. Visit megaphone.fm/adchoices