The Wise Effort Show

According to Rick Hanson, there are things we can do every day to make our romantic relationships better. Whether you are looking for a new relationship or have been in one for decades, relationships take wise effort. In this episode, Dr. Rick Hanson shares about the early days with his wife, what worked to get them started and what keeps them going. There are things you can do that are authentic, practical and evidence-based to improve your romantic relationships. Listen in to learn strategies you can use today!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

For Members:

• Listen to bonus audio with Rick and Diana discussing "Should I stay, or should I go?"

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

Paradoxes are everywhere and natural and part of living a nuanced life. Often we limit ourselves by trying to fix paradoxes with Either/Or thinking. With Both/And Thinking we can move beyond duality into innovative, creative, and integrative solutions by reframing our questions and rethinking outcomes. In this episode, Dr. Diana Hill and Dr. Marianne Lewis explore paradoxes in our relationships, organizations, health behaviors, and careers. Learn how your conflicts and tensions hold opportunities for growth and flexibility. It's how we approach them that matters.

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

This is a Bonus episode that accompanies Episode #54 Feed Your Inner Demons with Lama Tsultrim Allione. I suggest you listen to episode #54 first before listening to the bonus meditation.

In this Bonus episode, you'll do a Meditation In Feeding Your Inner Demons guided by Lama Tsultrim Allione.

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

We all have inner “demons” that we wish we could get rid of such as jealousy, anger, anxiety, addictions, and feelings of not being good enough. What would happen if instead of fighting your demons you asked them what they really need? How can you transform your inner demons into allies? In this out-of-the-box episode, Lama Tulstrim Allione describes the meditation practice of Feeding Your Demons that she adapted 11th-century Tibetan teachings and Dr. Diana Hill bridges the practice with Acceptance and Commitment Therapy (ACT) processes of being present, acceptance, perspective taking, and self-as-context.

Stay tuned for the bonus episode where Lama Tsultrim Allione will lead you through the full practice!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

The Harvard Study of Adult Development is the longest scientific study of happiness and health that's ever been conducted. The results? Strong relationships make you feel better and live longer. Dr. Diana Hill sits down with psychiatrist and Zen priest Dr. Robert Waldinger to discuss his research findings and strategies you can use to make your friendships, partnerships, work relationships, and even casual ties more meaningful.

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

According to neuropharmacology professor Dr. David Nutt, you must think before you drink. In this fascinating interview, Dr. Nutt takes a science-based look at drinking to unpack what happens in your brain and body when you drink and why you should reconsider your alcohol use. Learn the impact of alcohol on your neurotransmitters, microbiome, and hormones, the best way to drink if you choose to, and the future of alcohol research.

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

According to Dr. Stephen Porges, Polyvagal theory is about the science of safety and the biology of trust. Your physiology impacts your behavior more than you think and when you feel safe, you are better able to connect with others, be bold, and be free to be yourself. In this episode, Dr. Porges and Diana Hill explore everything from how the pandemic re-tuned our nervous systems, to the intersection of ACT and polyvagal theory, chanting, rituals, and religion, and why you should rethink your botox!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

For Members:

• Listen to Diana's meditation on safeness and connection

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

We think a lot about changing our eating habits, drinking habits and exercise habits. But what about our mental habits? If you are stuck in habits of self-criticism, avoidance, worrying, or resisting what is, you won’t get very far on your New Year’s goals. In this episode, Dr. Diana Hill takes a fresh perspective on habit change by exploring 5 science-backed mental habits that will make your life better. Listen in for strategies you can apply to your life right now!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

For Members:

• Get additional research links on Self-Compassion, Worry and Interoceptive Awareness
• Bonus episode with Diana and Dr. Jud on habits in the new year

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

This episode is an extra special one! One of Diana’s best friends, Dr. Alexis Karris Bachik joins her to reflect on the New Year. Together they explore what values they lived out in 2022, their health routines, difficulties with letting go, and the behind-the-scenes of their friendship, book writing, and more!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

For Members:

• Listen to the extra questions and answers from Diana and Alexis

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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

We are all swimming in a sea of stress. In this episode, world expert on aging and stress Dr. Elissa Epel discussed the impact of stress on our telomeres, mitochondria, and cell aging and evidence-based strategies to stress better. We explore 7 practices to build stress resilience including the benefits of Wim Hof breathing, cold exposure, retreats, and mindset. You can’t eliminate stress, but you can stress better. Listen in to learn how!

Get enhanced show notes for this episode

• >>>Join Diana live October 26 for a free Sangha talk and meditation<<<
• Join the Wise Effort Community to access the live Sangha event and previous recordings.
• Get your ticket (in-person and streaming) to Diana’s Tell the Truth Salon Series, a live gathering in Santa Barbara, California.
• Sign up for Diana's newsletter
• Order Diana's book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.

• See Diana at an upcoming event

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Follow Diana on Psychology Today, Insight Timer, YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.
• Sign up for the free Wise Effort Newsletter.

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