Is the 10,000-hour rule a myth? We’ve all heard that it takes 10,000 hours to master a craft, but the truth is that not all hours are created equal. In this episode, we dive into the science of peak performance and the current "Gold Standard" of learning: Deliberate Practice.

Based on the research of Dr. K. Anders Ericsson, we break down why simply "putting in more time" isn't enough and how you can greatly enhance your learning curve to improve in your field.

In this episode, we discuss:
▶️ Purposeful vs. Deliberate Practice: Why your current routine might be plateauing and how to fix it.
▶️ The PERMA+ Model: How mastery and achievement fuel long-term happiness and positive psychology.
▶️ Case Studies in Excellence: From the undercover bravery of journalist Nellie Bly to the joy Indiana found in playing the Sugar Plum Fairy in the Nutcracker
▶️ Actionable Steps: How to apply the principles of deliberate practice to your daily life immediately.

Timestamps: 
00:00 Deliberate Practice: The Basics
02:50 The 10,000-Hour Rule: Separating Fact from Myth
06:30 Why is Deliberate Practice So Difficult?
09:19 Tips to Apply Deliberate Practice in Daily Life
18:45 Mastery, Positive Psychology, and the PERMA+ Model
29:42 Podcast Updates 

Up next: 
- Our series on positive psychology: https://www.youtube.com/playlist?list=PLPJBR0a3Yz6u9jXWk1uknsVSq-XVGMMXI
- Mastery prior episode on breaking through sticking points: https://youtu.be/sXwhvqoeWxk
- On perfectionism: YouTube version: https://youtu.be/vNB2x1ULLec or the podcast version here https://www.buzzsprout.com/2318937/episodes/16439411
- On grit and optimism: https://youtu.be/puZoiXL_NIQ or podcast version here: https://www.buzzsprout.com/2318937/episodes/18565769

Resources mentioned 📖 
- Deliberate practice: https://pubmed.ncbi.nlm.nih.gov/18778378/
- Case study with the dancer Indiana: https://www.youtube.com/watch?v=fa-I7iUErK0
- Article on Perma and savoring achievements: https://www.thepositivepsychologypeople.com/perma-a-is-for-accomplishmentachievement/ 
- The good life podcast interview with K. Anders Ericsson, PhD - https://www.goodlifeproject.com/podcast/anders-ericsson/

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What if you could disappear into your tasks and emerge happier, more productive, and less stressed? That "magical" feeling - one you have likely experienced from time to time - is called Flow. And it’s more than just a catchy term thrown around these days; it’s a scientifically backed state of peak performance.

In this video, we dive into the groundbreaking research of Mihaly Csikszentmihalyi and Jeanne Nakamura to uncover why "losing yourself" in a task is one of the 9 key tools for creating a meaningful life. 
(This is part 5 of our series on positive psychology which goes into all 9 of these tools - and you can find more about these tools in the episodes directly before and after this one!) 

In this video, you’ll learn:

• The 3 criteria and 6 characteristics that define a true Flow State.
• Why engagement increases life satisfaction
• Practical strategies to trigger immersion in your daily routine.

Timestamp Chapters:
00:00 Intro & Example of Flow
04:20 The 3 Criteria & 6 Characteristics of Flow
10:56 The Historical Lens
13:27 What qualifies as Flow? (Common Questions) 
16:52 The Happiness Connection: Why Flow feels so good 
24:09 Actionable Steps: How to create more Flow today

Resources mentioned: 📖 
- Textbook: https://academic.oup.com/edited-volume/28153
- Flow: The Psychology of Optimal Experience by by Mihaly Csikszentmihalyi

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How do exercise, sleep, and nutrition actually impact our mood and mental health?

You have likely felt the difference between weeks when you are caring for your body versus weeks when those habits fall away. Sometimes, we need to consciously recognize how much better we feel - physically and emotionally - before those healthy habits finally stick.

In Part 4 of our Positive Psychology series, we are covering the "Plus" in the PERMA+ model. We’re diving into the science of what happens inside the body and how physical health acts as a pillar for mental well-being.

In this episode, we cover:

• Can there be such a thing as "constructive" stress?
• Why does gut health matter so much for mood?
• Practical tips for managing your circadian rhythm.

🔗 Resources Mentioned:
• Caffeine video: https://youtu.be/3FKknOHI_-Q
• Arthur C. Brooks doing happiness FAQ on WIRED https://www.youtube.com/watch?v=vTmixSgeOI0
• Nutritional Psychiatry: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
• Research article on mood and sleep: https://pmc.ncbi.nlm.nih.gov/articles/PMC4318605/
• Hydration research: https://pmc.ncbi.nlm.nih.gov/articles/PMC3984246/
• https://lonestarneurology.net/others/how-sugar-spikes-and-crashes-influence-brain-chemistry/
• https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
My book Fit Intuition: https://www.amazon.com/Fit-Intuition-Listen-Never-Again/dp/1735920509#averageCustomerReviewsAnchor

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Ever feel like you have the talent, but you just can't seem to finish what you start?

In this episode, we’re looking at why we "hit the wall" and quit when things get difficult. It’s a dive into the science of Grit, Resilience, and Hope - tools that many believe we are born with, but research proves we can actually build.

Using the foundational work of Martin Seligman, Carol Dweck, and Angela Duckworth, we explore the shift from "Learned Helplessness" to "Learned Optimism." This is Part 3 of our series on Happiness and Positive Psychology, focusing on the psychological mechanics of achieving your goals and staying the course.

What we cover in this deep dive:

• How to identify your "Explanatory Style" (The story you tell yourself about failure).
• The difference between a Growth Mindset and a Fixed Mindset.
• Why "Hope" isn't just a feeling, but a cognitive skill you can train
• Some takeaways from the book Grit 

Resources: 📖 

• Grit: The Power of Passion and Perseverance: https://angeladuckworth.com/grit-book/
• Growth mindset article: https://stanfordmag.org/contents/why-mindset-matters
• Rainbows in the mind (Hope theory) https://psycnet.apa.org/record/2003-01827-001
• Good to Great article excerpt: https://www.jimcollins.com/concepts/Stockdale-Concept.html and Optimism and long term outcomes for POW after returning home: https://psycnet.apa.org/buy/2014-37465-001

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Why do we recover from heartbreaks, job losses, and injuries faster than we could ever imagine?

For example, if you were fired today or left at the altar, how long would you be miserable? You probably guess "months or years." But the science suggests this is not necessarily the case. 

We often underestimate our ability to heal because we don't realize we have a Psychological Immune System. Just like your body fights infection with a physical immune system, your brain has a built-in mechanism to metabolize grief, reject despair, and return you to baseline happiness much faster than you predict.

But unlike your physical immune system, you have to know how to trigger it for it to work most effectively.

In this episode, we are looking under the hood of the Psychological Immune System. We explore not just what it is, but how to actively strengthen it so you can fear failure and setbacks less.

We also cover: 

• The Components: The mix of conscious actions (soothing) and unconscious edits (memory) that heal us.
• The "Rose-Tinted" Effect: How our memory edits the past to protect our future.
• Irreversibility: Why burning your boats might actually make you happier than keeping your options open. 
• Synthetic Happiness vs. Natural Happiness: Is one really better than the other?  
• Cognitive reframes: including CBT and The Work of Byron Katie 
• And the many psychological factors as play such as locus of control and impact bias  

Prior episodes mentioned: 
On Reversible and Irreversible Decisions and Commitment: https://www.buzzsprout.com/2318937/episodes/18391487
Part 1 in Happiness Series: https://www.buzzsprout.com/2318937/episodes/18486848

Resources 📖 
-        Stumbling on Happiness by Dan Gilbert (the book referenced) and here is his TED talk https://www.ted.com/talks/dan_gilbert_the_surprising_science_of_happiness
-The Work by Byron Katie https://thework.com/2017/10/four-liberating-questions/
-Article mentioned: https://www.psychologytoday.com/us/blog/dating-and-mating/202004/don-t-underestimate-your-psychological-immune-system
-https://psycnet.apa.org/record/2005-09663-004
-https://thebtrc.com/understanding-the-psychological-immune-system-and-its-role-in-trauma-recovery/
-On moving from negative to neutral and how we can implement the immune system to take more risks: https://www.theguardian.com/lifeandstyle/2023/aug/14/the-psychological-immune-system-four-ways-to-bolster-yours-and-have-a-happier-calmer-life
- On Defense Mechanisms: https://www.psychologytoday.com/us/basics/defense-mechanisms

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We spend our whole lives chasing happiness, but we rarely stop to ask: Are we chasing the right things? Or more importantly - do we even have control over how happy we are?

Research suggests that while a portion of our happiness is genetic, a significant amount is firmly within our control - if we know which levers to pull. 

In this episode, we dive into the science of building a happier life. We look at why our brains are notoriously bad at predicting the future (affective forecasting) and how to stop stumbling into happiness and start designing it.

In this episode, we cover:

• The 50% Rule: Is happiness genetic, or is it a choice?
• The Prediction Trap: Why we are bad at guessing what will make us happy (Affective Forecasting).
• Hedonic vs. Eudaimonic: The difference between "feeling good" and "deeper meaning"
• The PERMA+ Model: The scientific "ingredients" list for a good life.
• Surrogation: A strategy for making better major life decisions.
• The Toolkit: How to use Positive Psychology to move the needle on your satisfaction (as the first part of an upcoming series) 

Reference: The "Happiness Pie Chart" discussed in this episode is based on the work of Sonja Lyubomirsky, Ken Sheldon, and David Schkade

Other resources mentioned: 📕 

• Stumbling on Happiness by Daniel Gilbert 
• Character strengths: https://www.viacharacter.org/
• Affective forecasting by Timothy Wilson and Daniel Gilbert
• Does more money make us happier? NOTE upon looking at this closer, I saw they went into some additional nuances not covered in the video - worth a read if you are curious https://penntoday.upenn.edu/news/does-more-money-correlate-greater-happiness-Penn-Princeton-research
• On the long-running happiness study: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
• Some more on Perma: https://ppc.sas.upenn.edu/learn-more/perma-theory-well-being-and-perma-workshops
• Some more basics on positive psychology: as referenced from Peterson 2008 https://www.psychologytoday.com/us/blog/the-good-life/200805/what-is-positive-psychology-and-what-is-it-not and  https://positivepsychology.com/what-is-positive-psychology-definition/
• My positive psychology professor from university: https://www.drryanduffy.com/ 

Timestamps: 
00:00 Intro: Stumbling on happiness 
02:28 How is happiness actually defined? 
04:17 How controllable is happiness? 
07:24 Affective Forecasting: Your mind lies to you 
09:16 PERMA+: The ingredients of the good life 
15:35 "Surrogation": A tool for better decision making 
18:21 The field of Positive Psychology & Footnotes

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In Part 2 of our deep dive into the decision to be a parent in the modern world, we move from the statistics to the emotional reality. We explore the fear of regret, the definition of legacy, and how to navigate intense societal pressure.

Whether you are currently weighing this choice or have already made it, I hope this episode offers you clarity and compassion.

In this episode, we cover:

The Fear of Regret: How to make the right decision for you by looking through the lens of existential philosophy.

Societal Pressure: How expectations vary wildly depending on where you live and your cultural background.

Redefining Legacy: Looking to historical mentors and role models without children, such as Barbara McClintock, Jane Austen, and Edna Ferber.

Action Steps: Practical resources and compassion for navigating the big emotions surrounding this topic.

This is a follow up to part 1 which is here: https://www.buzzsprout.com/2318937/episodes/18450026

Timestamps: 
00:00 Intro to Part 2 
00:25 The Fear of Regret regarding children (Choosing Your Path) 
07:02 Legacy: What Do We Leave Behind? 
08:21 Interview: Navigating Social Pressure 
27:17 Action Steps, Resources, & Final Reflections

📚 Resources Mentioned:
The Baby Decision by Merle Bombardieri
Motherhood: Is It For Me? by Denise L. Carlini and Ann Davidman
Hunt, Gather, Parent by Michaeleen Doucleff
For more from our guest Madeleine: https://madeleinecrown.wordpress.com
Dr. Ana on regretful parents: https://www.youtube.com/watch?v=SuCNNBaacr4
School of life with reference to existentialist philosopher Søren Kierkegaar
https://www.youtube.com/watch?v=f8RPUJhULLE
https://podcasts.apple.com/us/podcast/as-a-woman/id1449553339?i=1000738312848
Vox article on how millennials learned to dread motherhood:  https://www.vox.com/features/23979357/millennials-motherhood-dread-parenting-birthrate-women-policy
The kids or childfree podcast: https://www.kidsorchildfree.com/podcast

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In this video, we explore why millennials are not having kids, looking at the declining birth rate through the lens of history, economics, and sociology.

We go beyond the usual headlines about money to discuss intensive parenting, modern developments, demographic transitions, environmental concerns, and the real cost of raising a family in the modern world.

Throughout this journey, we ask the central question: Are millennials overcomplicating this decision, or is the world actually more complicated now?

In this deep dive, we cover:
* The "Opt-In" Generation: How women's rights and optionality flipped the script from "when" to "if."
* The Burnout Factor: How "Intensive Parenting" and modern complexity have replaced physical labor with mental exhaustion.
* The Hard Questions: Such as navigating the biological clock and the "selfish" stigma

Link to part 2 here: https://www.buzzsprout.com/2318937/episodes/18450034

The Economic Reality: Why the "village" disappeared and the true cost of raising a child in 2025.
00:00 Intro 
00:52 Are We Overcomplicating It? 
02:11 Women's Rights & The Shift 
03:14 The First Generation to "Opt In" 
03:42 Climate Change & Uncertainty 
04:23 Maternal Healthcare 
04:52 Opportunity Cost & Optionality 
05:51 Intensive Parenting & Time Demands 
07:23 Where is the Village? (Isolation) 
07:46 Modern Complexity & Mental Overwhelm 
09:44 Longevity & Irreversibility 
11:07 Weighing the Pros & Cons of Parenthood (My Experience) 
13:07 Finding Community & Steps After the Choice 
15:30 Is it Selfish to Not Have Kids? 
18:27 The Question of Family Size 
19:15 Birthrates: A Historical View 
21:13 The Impact on Men 
22:07 The Economics of Parenthood 
26:37 The Biological Clock & Feeling "Ready

Resources or further reading: 
Time parenting: https://www.pewresearch.org/short-reads/2018/11/29/more-than-one-in-ten-u-s-parents-are-also-caring-for-an-adult/
Birth rates in the 1900s: https://ourworldindata.org/baby-boom-seven-charts
Demographic transition: 
https://ourworldindata.org/demographic-transition
On fertility after 35: https://www.bbc.com/future/article/20240313-the-fertility-myth-most-advice-says-womens-fertility-declines-after-35-the-truth-is-more-complicated
Birthrates rising for ages 40-44: https://www.cdc.gov/nchs/products/databriefs/db535.htm
Many women still do not have control over this choice: https://news.un.org/en/story/2025/11/1166257
On the cost of childcare: https://www.epi.org/press/updated-resource-calculates-the-cost-of-child-care-in-every-state-child-care-is-more-expensive-than-public-college-tuition-in-38-states-and-washington-d-c/

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Do you feel stuck between the desire for flexibility while also craving for structure? 

In a world of infinite options, "keeping your doors open" feels like the smart move. But often, it leads to a specific kind of misery: the anxiety of feeling untethered and lost in a sea of possibilities. So how do we commit to what matters to us? 

We cover:

• The "Haircut vs. Tattoo" Rule: Why we treat reversible decisions like permanent ones (feat. James Clear).
• The 37% Rule: The mathematical solution to "When should I stop looking?"
• The "Intentional Renter": Why commitment doesn't always mean buying a house or settling down.
• The Ulysses Pact: How to use constraints to find focus.
• The Psychology of "The Fig Tree": What Sylvia Plath teaches us about the fear of missing out.

 
Timestamps: 
00:00 The push and pull between optionality and structure 
01:30 Why this matters 
02:21 Optimal arousal theory 
03:55 Reversible vs irreversible decisions 
05:51 Personality traits & personal characteristics 
08:28 Maximizers and satisficers 
10:59 Psychological immune system 
12:13 This is not about commitment phobia 
14:05 Being tied to the mast and forced to commit 
16:32 Committing for chunks of time or contracts with yourself 
18:35 Fear setting by Tim Ferriss
19:47 On the wonder of optionality 
22:24 Paying the opportunity cost 
23:33 Mindset and grit 
26:16 When to commit, optimal stopping point, and the magic of 37%
28:25 Fear based or strategic optionality?
30:10 What next? 

Mentioned in this episode and further reading / watching:  
On optimal arousal theory: https://www.ebsco.com/research-starters/anatomy-and-physiology/optimal-arousal-theory
James Clear's quote: https://jamesclear.com/quotes/i-think-about-decisions-in-three-ways-hats-haircuts-and-tattoos
Maximizers and satisficers: https://pubmed.ncbi.nlm.nih.gov/12416921/ 
Psychological immune system: https://www.apa.org/monitor/oct01/strength
Ramit on renting 
The Three Year Rule by Matt D'Avella: https://www.youtube.com/watch?v=9HF2AjcXurA
Fear setting by Tim Ferriss: https://tim.blog/2017/05/15/fear-setting/
Optimal stopping point 37% rule: https://www.youtube.com/watch?v=yFVXsjVdvmY
Mastery video: https://www.youtube.com/watch?v=sXwhvqoeWxk 
If you are stuck in planning and day dreaming: https://www.youtube.com/watch?v=Gy_bO-xC6dc
On choosing a vocation: https://www.youtube.com/watch?v=gpzt2ECS2b0

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Branding is difficult because you are trying to turn a complex, 3D human or experience into a flat, 2D logo. In this episode we cover the psychology of branding and how to simplify your message without losing your authenticity.

In this episode, we cover:

00:00 The Thesis: "3D Humans" vs. "2D Brands"
01:20 Personal story and rebranding the podcast 
02:00 How Nike does this well 
03:27 Keeping authenticity despite simplification 
05:49 Person vs. Persona: Drawing the line
07:21 Sticky" Branding: Amplifying your core essence
08:58 Working with a branding expert for our re-brand  
10:44 Defining branding - is it just a logo or much more? - Case study with Apple 
12:42 On coming up with names for brands 
13:53 The Mystery Gap: What to show vs. what to hide
15:23 Existence Precedes Essence: How Jean-Paul Sartre’s philosophy explains modern personal branding.
17:25 How to identify what makes you unique in a saturated market 
21:31 How to apply this as a consumer 
22:46 Reviewing all touch points for your brand while considering your ideal customer or consumer 
25:30 On our continued rebrand and if you are thinking about rebranding 
26:40 Conclusion: Marrying the 2D & 3D Self

Resources mentioned in this episode:
Cal Newport's article in "The New Yorker" https://www.newyorker.com/culture/cultural-comment/tiktok-and-the-fall-of-the-social-media-giants
His podcast Deep Questions here goes into this idea further: https://podcasts.apple.com/us/podcast/deep-questions-with-cal-newport/id1515786216?i=1000732634023
The branding expert we worked with Patrick Pearce: https://www.linkedin.com/in/mtlpatrickpearce/
Marty Neumeier defing branding on The Futur
https://www.youtube.com/watch?v=sO4te2QNsHY
Colin Gray's episode on the brand becoming the name and not the other way around: https://www.youtube.com/watch?v=ja3HfB2f7fY 
Branding and philosophy / existentialism: https://www.brainzooming.com/blog/brand-marketing-and-existentialism-by-randall-rozin

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