Many of us feel like we don’t have enough time, so we rush through life, feeling scattered and dissatisfied. On the flip side, we put off things that matter to us because we think we have all the time in the world to get to them. 

Dr. Diana Hill shares ideas about:

• What science shows about happiness and free time
• Why giving away time gives you more time
• Three cognitive biases getting in the way of you using your time wisely
• A simple skill to shift your perception of time and refocus it on the why, what, and how of your values

Listen to this skill-building, wise practice episode to learn how to approach your time differently. 

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

What do you really yearn for? According to Steven Hayes and Joseph Ciarrochi, humans have 6 core yearnings that guide our behavior towards or away from psychological flexibility. 

In this episode, you will explore:

• Our natural yearnings, how they shape our behaviors and psychological reflexes, and the insight required to align our actions with our core values. 
• The role of agency and the desire for purpose in our lives
• Our inherent desire to feel a broad spectrum of emotions, even those perceived as negative
• The importance of staying present and grounded as a foundation for taking purposive, value-driven steps in our lives.

Listen to hear how these yearnings can get misdirected and how to harness them to “feel better,” live better, and connect.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

Sometimes, the biggest barrier to living up to your values is you. In this real play, fitness instructor and CEO of Bond Fitness, Jenny Schatzle, shares her mission to change diet culture and help moms radically accept their bodies. Diana Hill uses ACT and compassion-focused interventions to help uncover and transform the hidden barriers to making Jenny's mission a reality.

In this episode, Dr. Diana Hill demonstrates.

• How to uncover client values
• The three common barriers to taking committed action toward your dreams
• A self-compassion visualization to uncover your wisest self
• How therapists can have a big impact on your clients in a short period of time

“I think I got more out of that one session than in years of therapy.” -Jenny Schatzle

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

Wise Effort is about putting your energy in places that matter and savoring the good of your life along the way. The Wise Effort show, hosted by Dr. Diana Hill, is for you if you are a high achiever, care about holistic health, believe in science, and are looking for more sustainable and impactful ways of living. 

In this episode, Dr. Diana Hill guides you to learn:

• What is Wise Effort and why it matters
• How this show is designed to fit your life
• Why Diana was a late adopter to self-compassion
• One skill to apply in your life right now that will help you grow wiser.

You want to enjoy your life, but also be of service to our greater global community. Join us to get started.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

How can you use neuroscience to break the habit of eating when you are not hungry? Dr. Jud Brewer shares a three-step method to rewire your brain and relationship with food in this episode. 

• Dr. Jud’s thoughts on GLP-1 agonists
• Dr. Jud leads Diana through his three-step model
• The “bigger better offer” than eating when not hungry
• The power of self-compassion for changing your eating habits

Listen to this episode to learn tips and strategies for breaking eating habits that do not serve your well-being and how self-compassion can help.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

Dr. Jenny Etneir is a mom, sports coach, and leading researcher in brain health, cognition, and exercise. In this science-packed, practical, and motivating episode, Dr. Etneir shares

• What youth sports coaches are doing wrong
• How exercise impacts our cognitive performance
• What to do if you don’t feel like you have enough time to exercise
• Cutting-edge research on exercise and Alzheimer’s prevention

Join us. Whether you're an exercise enthusiast or looking to infuse your routine with more activity, this episode will motivate you to get moving! 

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

Everyone knows that exercise is good for you, so why do only a quarter of Americans meet the CDC’s guidelines for physical activity? In this episode, Diana Hill and ACT researcher Jason Lillis tackle some of the most significant barriers to moving your body, including “there are no sidewalks,” “I don’t have enough time,” “I feel guilty for leaving my kids,” and “I just don’t like to!” Break through the psychological and environmental barriers to movement, and let’s get physical in 2024.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

In this special 100th-episode celebration, Diana offers her favorite and most effective tips to energize your health. Dump “junk food,” rest, and learn restorative practices that will heal your body at the cellular level. Break out of your exercise rut and learn to move more nutritiously. Stop counting calories and track this instead, and learn four things you can do to drink alcohol more consciously. With insights from experts such as Elissa Epel, Kimberly Wilson, Emily Sandoz, Pilar Gerasimo, Katy Bowman, Brother Phap Huu, David Nutt, and Judson Brewer, you will learn science-backed and practical ways to get healthy and find peace of mind along the way.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

How can we use what we learned in 2023 to navigate 2024 with greater fortitude and flexibility? In this episode, Diana shares 4 science-backed tips that will make your new year better, including how to stress better, reset your dopamine system, build healthier relationships, and take care of your health. Each of these facets is deeply examined with insights from experts such as Elissa Epel, Alexandra Crossewell, Rick Hanson, Brad Stulberg, Anna Lembke, and others. 

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica

Give yourself the gift of savoring this holiday season. Diana encourages you to stop running and savor the good in this short meditation. She guides you through savoring practices such as savoring the breath, gratitude, accomplishments, awe, and wisdom. The episode concludes with setting intentions for incorporating savoring into daily life.

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• 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.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

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

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST.

Diana's Retreat in Costa Rica