Being Well With Dr. Rick Hanson

We are so busy these days that it’s great to have just one thing to focus on: a simple theme each week to reflect on and be inspired by. On this short episode, Dr. Daniel Goleman and Michele Nevarez share the most important thing they do, each day, for their own happiness. Sign-up for Just One Thing from Dr. Rick Hanson here, and receive more simple practices for greater well-being. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we’re exploring one of the most important topics when it comes to our personal happiness, achievement, and general social functioning: Emotional Intelligence. And we have the absolute pleasure of speaking with one of the most influential people in that very important field. Today we’re joined by two special guests: Dr. Daniel Goleman and Michele Nevarez. You can put Dr. Goleman's expertise into practice with one of his flexible online courses. Want to become more emotionally intelligent? Learn more about getting coached here! Are you interested in becoming certified as an emotional intelligence coach? Follow the link here to learn more about Dr. Goleman's certification program! Timestamps: 01:07: What is the definition of “emotional intelligence,” and how is it different from IQ? 05:55: What are the key things that people can do to develop EQ in general? 10:31: A practice a day for greater EQ. 12:15: Why do you think it so effectivefor personal development to practice warm-heartedness? 14:19: How can we

We all have tendencies in our relationships, and particularly our important ones. Some of these are good, while others can be destructive. And sometimes we might find ourselves in cycles where the trajectory of all our important relationships tends to look the same. Today we’re continuing our series on “Who Am I” by taking a look at where those tendencies come from, and how we can work inside ourselves to relate to them and others more effectively. Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Timestamps: 01:48: Do we have repetitive patterns in our relationships? 10:12: Social learning and object relations. 21:16: What can we do to be more aware of those damaging patterns? 24:18: Once we’ve recognized those damaging patterns, how do we change? Learn more about your ad choices. Visit megaphone.fm/adchoices

In the second part of their conversation with Dr. Kristin Neff, Forrest and Dr. Hanson speak with her about how we can be compassionate under challenging circumstances. Particularly, how can we bring strength to compassion without tipping into anger? Learn more about Dr. Neff's Mindful Self-Compassion program here. Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Timestamps: 01:52: Can we have too much mindfulness? And what do we need in addition to mindfulness to support self-compassion? 06:30: Is there a gender bias in the material on self-compassion? How do people of different genders respond to it differently? 12:22: How can a person be both forceful and compassionate? 16:31: So if you had the opportunity to go back and talk to yourself as a child or young adult, what is something that you would want to say to that person? Learn more about your ad choices. Visit megaphone.fm/adchoices

We all have a negative voice that lives inside our heads, and it’s very challenging to perform at our best when we’re not kind and supportive of ourselves. Dr. Hanson and I began our book Resilient with a chapter dedicated to compassion, and particularly self-compassion. It’s the fundamental building block on which our personal growth rests. On this episode, Dr. Hanson and I are joined by one of the world’s leading experts on self-compassion, Dr. Kristin Neff. Dr. Neff is the Associate Professor of Human Development and Culture in the Educational Psychology Department at the University of Texas at Austin, and she was the first to operationally define and measure the construct over a decade ago. In addition to her pioneering research into self-compassion, she’s developed a program to teach self-compassion skills in daily life, co-created with her colleague Dr. Chris Germer. In the first part of our conversation, we explore the nature of self-compassion, including why it's such an essential skill for personal g

Forrest and Dr. Hanson answer two questions from listeners related to our important relationships. In the first part, they explore how can we raise resilient children. In the second, they focus on challenging workplace relationships. If you’d like to submit a question to be answered during a future mailbag, use the form on this page. Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Timestamps: 00:40: What can we do to raise resilient children? 18:38: How can we deal with aggressive colleges in the workplace? Learn more about your ad choices. Visit megaphone.fm/adchoices

Intuition and personal insight can be powerful tools for determining our individual paths toward well being. But sometimes it's nice to refer to some good, old fashioned empirical evidence, and check in with what the research has to say about a given question! On this episode Dr. Hanson and Forrest are joined by Jason Marsh, the founding editor-in-chief of Greater Good Magazine, published by the Greater Good Science Center. Together they explore key, research-based insights into living a meaningful life. If you would like to receive the GGSC's newsletter, you can sign-up for it here! Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Timestamps: 03:37: What do you mean by "Greater Good"? 05:42: The top 5 take-aways from the research on well-being and resilience. 12:53: Where do self-help trends come from? 15:39: Is there a body of research that you see emerging right now that you think could be the next big thing? 17:50:

Dr. Hanson and Forrest continue their series on “Who Am I” by exploring narcissism and narcissistic personality disorder. Specifically, how can we take in the healthy narcissistic supplies we need to become confident, effective individuals without falling prey to unhealthy narcissistic tendencies? Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Timestamps: 01:22: How would you, as a clinician, describe the spectrum of narcissism? 04:03: What’s narcissism at the 1%, 5% or even 10% mark? 07:36: How is narcissism distinct from just being confident? 12:47: Where does narcissism come from? 27:48: How can we take in healthy narcissistic supplies without becoming narcissists? 31:32: Should people with 10% narcissism still take in narcissistic supplies? Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest answer questions from listeners that explore how we can release our attachment to different experiences, and learn to let go. If you'd like to submit a question, use the form on this page! Timestamps: 1:25: Dealing with a hoarding addiction. 15:23: The difference between chemical and natural states of mind. 24:11: Should we bring pharmaceuticals into our mindfulness practice? Learn more about your ad choices. Visit megaphone.fm/adchoices

Author and mindfulness teacher Oren Jay Sofer shares the one thing he does each day for his own well-being. Get more Just One Things from Dr. Rick Hanson here. Learn more about your ad choices. Visit megaphone.fm/adchoices

So much of our happiness and well-being comes back to how effectively we’re able to communicate with others – particularly in our important relationships. But how often are we our best selves? Are we able to hear others and speak our mind in a clear and kind way, without either becoming defensive or being excessively punishing and prosecutorial? To help us learn how to do just that, Forrest and Dr. Hanson are joined today by Oren Jay Sofer, the author of Say What You Mean: A Mindful Approach to Nonviolent Communication. Learn more about Say What You Mean here Oren's website Timestamps: 1:38: What is Nonviolent Communication? 5:12: The true nature of Nonviolent Communication. 9:25: How this style of communication changes us. 15:08: Why should we communicate this way when other people don't? 20:26: How can we make demands of other people nonviolently? 32:13: If others don't communicate with us in good faith, should we still be nonviolent? 37:32: Lessons for your younger self. Learn more about your ad choices.

During today's special mailbag episode, Dr. Hanson and Forrest answer questions from listeners related to things that can hijack our attention, specifically hysterical and violent forms of media. If you'd like to submit a question, use the form on this page! Royal Society Open Science Study Statement from the Society for Media Psychology and Technology of the American Psychological Association Consortium of Scholars Open Letter PNAS Metaanalysis Timestamps: 2:00: "I feel like our culture bombards us with hysteria. What can we do to stop it from influencing us?" 12:50: "Do violent video games, or other forms of media, cause children to become violent?" 24:45: "How much exposure to intense media would you allow your child?" Learn more about your ad choices. Visit megaphone.fm/adchoices

In part two of their conversation with Dr. Christine Carter, Dr. Hanson and Forrest explore the "Sweet Spot," that place of effortless effectiveness where we can be both productive and relaxed. Our relationships with other people are one of the major influences that can pull us out of that sweet spot, so they are once again a major focus during this episode. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 0:25: What is the "sweet spot?" 3:30: What pulls us out of the sweet spot? 6:10: How can our important relationships pull us out of the sweet spot? 8:00: How can we know when we've stuck around in a relationship too long, or, on the other hand, when we're leaving too quickly? 10:00: What are things we can influence others on? And what things are unchangeable in our relationship? 14:35: How we can stand up for ourselves. 16:40: How fulfilling our duties fits into the sweet spot. 19:30: How we can find the sweet spot. 21:30: What would you say to your

Christine Carter shares the most important thing she does each day for her own well-being: finding the time to meditate and accept herself as she is. Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Parenting and forming strong intimate relationships can be challenging under the best of circumstances, and life is rarely perfect. In this episode Dr. Hanson and Forrest speak with Dr. Christine Carter, author of Raising Happiness and The Sweet Spot, about how we can form strong intimate relationships with our children, parents, and partners. This is the first part of two with Dr. Carter, the second episode in this series will be coming later this week. We're now on Patreon! If you'd like to support the podcast, follow this link. If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price. Sponsors: Reset and rebalance with Recess, a sparkling water infused with hemp extract and adaptogens. Take 15% off your first order by using code BEINGWELL at checkout. Join over a million people using BetterHelp, the worl

There's a lot of advice out there, so sometimes it's nice to have one simple thing to focus on. As we continue to speak with an incredible group of experts, we're going to ask them for their Just One Thing: the most important thing they do inside their own mind, each day, for their own well-being. We're beginning the series with Dave Asprey, founder of Bulletproof. Sign up for Dr. Rick Hanson's free Just One Thing Newsletter here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Dave Asprey is the founder and CEO of Bulletproof, a bestselling author, and an award winning podcaster. Today Forrest and Dr. Hanson talk with Dave about the power of biohacking, what truly motivates people to perform at the highest level, and the relationship between peak performance and well-being. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 1:25: Why did you want to perform these experiments on yourself? 2:35: How can you spend so much money on optimizing your health? 5:30: The “scientific religion” and the progression of technology. 8:00: A “bio-hack” anyone can use. 10:20: How do we play at the cutting edge of health while avoiding snake oil? 15:30: Dave’s three most important pieces of advice. 19:55: Should we pursue performance or well-being? 23:00: Do you equate happiness to well-being? 25:00: The three big motivators. 27:40: Surprises from Game Changers. 31:00: Unlearning shame. 32:50: The relationship between body and mind. 36:15: Socia

Dr. Hanson and Forrest explore how compassion can serve as an antidote to shame with Dr. Chris Germer, a clinical psychologist and lecturer on psychiatry at Harvard Medical School. Chris is the co-founder of the Mindful Self-Compassion Program, and is a founding faculty member of the Institute for Meditation and Psychotherapy. Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:50: Non-duality 4:10: Dr. Germer’s first experience with self-compassion. 7:30: Can you be too mindful? 10:50: Defining self-compassion. 13:20: Mindfulness as a response to suffering. 17:00: Masculinity and self-compassion. 20:20: Becoming more receptive to your suffering. 24:30: How to apply self-compassion. 28:00: State to trait. 30:20: Self-compassion and shame. 34:30: How can compassion for shame reduce aggression? 37:10: What would you tell a younger version of yourself? 40:20: Recap If you'd like to start making real, positive changes to your brain and your life, but you do

Dr. Hanson and Forrest continue their series on "Who Am I" by exploring one of the fundamental human experiences: shame. Timestamps: 1:30: Defining shame. 4:10: Is there natural variation in how strongly people feel shame? 9:00: Sociopathy 10:00: Shame injuries and shaming experiences during childhood. 13:30: Developing susceptibility to shame. 18:20: Abuse and shame. 24:30: The complex layering of our emotions. 27:00: Working with and reducing shame. 34:00: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes  Learn more about your ad choices. Visit megaphone.fm/adchoices

Forrest and Dr. Hanson speak with many-time bestselling author, award-winning podcaster, and explorer of happiness, good habits, and human nature Gretchen Rubin. Together they talk about the importance of developing good habits, understanding your individual tendencies, and why one size rarely fits all. Purchase Gretchen's new book here: https://amzn.to/2C0uGex Timestamps: 2:10: Gretchen's start in self-help. 4:20: Key takeaways from The Happiness Project. 7:30: Radical transitions. 10:50: How to keep your resolutions. 12:25: The Four Tendencies 19:50: Can you change your temperament? 23:50: Why we have different tendencies. 26:05: Better Than Before 32:00: Can order be taken too far? 35:10: How can habits bring freedom? 40:35: Outer Order, Inner Calm 47:00: Recap Sign-up for Dr. Hanson's new monthly meditation program here. Use the code BEINGWELL for 10% off the purchase price: https://bit.ly/2NEnVU3 Connect with the show: Follow Forrest on YouTube Follow us on Instagram Follow Rick on Facebook Follow Fo