The Wise Effort Show

Do you keep getting stuck in the same fights or feeling rejected in your relationship? In this episode of The Wise Effort Show, Dr. Diana Hill shares an evidence-based talk on the science of “wise and fierce” relationships, then follows with a conversation with athlete and entrepreneur Gabby Reece about what helps partnerships last. Diana draws on relationship research and her clinical experience to explain why conflict isn’t the main problem—repair is—and on what predicts relationship satisfaction: commitment, appreciation, responsiveness, and sexual satisfaction. She also discusses research on sexual frequency and how motivation matters more than frequency (“getting it on” vs. “getting it over with”). Diana offers a practical exercise to help listeners “put down the broom” of rigid stories: write your story about your partner and their story about you, identify the “negative truth,” then (1) create disconfirming evidence by noticing what contradicts your story about them, and (2) do something that proves their story about you wrong. In the conversation, Gabby describes how respect, emotional honesty, daily connection rituals, and sustaining momentum—along with supporting each partner’s individual passions—strengthen her decades-long marriage to Laird, and they discuss reframing intimacy bids and avoiding complacency. Listen and share this episode with someone you want to strengthen a relationship with. Listen and learn: Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.

Are you seeking more empathy, less fear, and stronger connections in a divided world? In this episode of The Wise Effort Show, Dr. Diana Hill discusses the power of the four immeasurables—loving kindness, compassion, joy, and equanimity. Dr. Hill explains how these qualities can positively affect your brain, body, and relationships, and offers practical exercises and insights to cultivate them. Join us to learn inspiring techniques to bring more kindness into your life and to those around you. Listen and learn: Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music. Mentioned in

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation walks you through breathwork techniques and mindful presence to foster kindness within yourself and extend it to others. Diana shares techniques to anchor yourself in the present moment and invites you to connect with your 'invisible helpers' for support and kindness. Join this guided meditation to replenish your mind, body, and spirit. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 182 Secret Sangha: Kind Love. Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation walks you through breathwork techniques and a deep meditation to cultivate a spacious, free mind, heart, and self while understanding the many contexts that impact our lives. Listen as Diana guides you on this journey towards total and complete freedom. Share this episode with someone who could benefit from a moment of peace and freedom. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 181 Secret Sangha: Context. Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Are you aware of how your environment and context influence your thoughts, feelings, and behaviors? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill delves into the role of context and how it affects our inner experiences, which is a major concept of contextual behavioral science. Dr. Hill explains how our biology, social-cultural context, and environment shape our daily lives, and she encourages us to adopt a contemplative approach centered on love to transform these influences and helps us develop our psychological flexibility. Join us to understand the interdependence of context and individual experience and learn how love can serve as a healing context for all. Listen and learn: Suggested Next Episode: You can also enjoy Diana's related meditation--Episode 181 Bonus Meditation: Context. Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

How can we use our imagination to transform individually and our collective consciousness? Clinical psychologist Dr. Diana Hill explores this question with Dr. Cassandra Vieten on The Wise Effort Show. Dr. Vieten, a clinical professor and director of research at multiple institutions, shares her extensive research on the subject, emphasizing the profound impact transformative spiritual experiences can have on changing our worldview and behaviors. Listeners will learn about the conditions that support transformation, the importance of imagination in altering future outcomes, and practical approaches to fostering a shift in consciousness. Vieten's compelling personal anecdotes and scientific insights provide a roadmap for understanding and achieving deep, lasting change. Listen and learn: Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebook

This guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation uses the bell to bring your' attention to the present moment, encouraging flexibility in focusing on various aspects of your external and internal worlds. It emphasizes your ability to shift attention to sensory experiences, feelings, thoughts, perspectives, purpose, and actions. The meditation advocates for self-acceptance and openness, referencing Pema Chödrön's teachings on befriending oneself as the foundation of meditation practice. The session closes with three bows to acknowledge true nature, teachers, and the community. You can also enjoy Diana's related talk on by listening to Episode 179 Secret Sangha: Flexibility.

Are you feeling stuck in a problem—believing every scary thought, trying to “fix” your feelings, or spiraling into overthinking instead of moving forward? In this Secret Sangha episode (a new series from Diana’s live community that she hosts weekly in Santa Barbara), Diana shows you how to build psychological flexibility so you can stay open, aware, and engaged—even when things are hard—and take small actions toward what matters most. Listen and learn: psychological flexibilityfixingflooding Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

How can we practice the power of the pause? In this week's episode of the Wise Effort Show, Dr. Diana Hill sits down with meditation and yoga teacher Jillian Pransky to explore this profound concept. They dive into the bardo, a transitional state perfect for reflection, and share practical steps from Jillian's LAR LAR method (Land, Arrive, Relax, Listen, Attend, Respond, Repeat) designed to help you cultivate a calmer and more intentional life. Jillian also highlights ways to infuse these practices into your daily routine for a smoother transition into the new year. You'll also get a preview of Diana's new weekly saga Dharma talks and meditations. Join them in learning to pause, reflect, and enter 2026 with wise effort. Listen and learn: Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

How can you live a compassion-focused life while navigating high-performance environments? In this episode of the Wise Effort Show, Dr. Diana Hill hosts Dr. Dennis Tirch, founder of the Center for Compassion Focused Therapy. They discuss integrating Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) for actionable wisdom and flourishing. Dr. Tirch shares insights from his experience working with high-level clients in finance and leadership roles, accentuating the importance of compassion and mindfulness. Listen and learn: Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

This episode will help you find inner peace through the practice of generosity. Dr. Diana Hill explores the concept of generosity, from personal stories to Buddhist teachings to modern science, revealing how giving freely can transform your mental and physical health. Diana highlights methods to cultivate generosity, empathy, gratitude, and awe, which can enhance your relationships and overall well-being. Tune in to learn practical tips on how to integrate these practices into your daily life and experience the flow of giving and receiving. Listen and learn: Suggested Next Episode: Episode 98: Savoring The Good: A Short Meditation With Dr. Diana Hill Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful...

Are you curious about what it takes to pursue excellence and how to practice ruthless selfishness in your life? In this episode of The Wise Effort Show, Dr. Diana Hill sits down with Gabby Reece to discuss these concepts. Learn about Gabby's personal formulas for achieving excellence in various aspects of life, from parenting and relationships to health and business. Get insights into the importance of strength and service, balancing structure and adaptability, and questioning your own thoughts. Listen and be inspired to think about your own formula for excellence and what it means to be ruthlessly selfish in a fulfilling way. Enjoy this rich conversation filled with wisdom and practical takeaways from Gabby Reece. Listen and learn: Suggested Next Episode: Episode 165: Breadwinners, Working Women, And Power In The Household With Melissa Hogenboom Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebook

Are you struggling to find inspiration and express your creative self? In this special episode of The Wise Effort Show, Dr. Diana Hill shares a vulnerable and insightful conversation from the bonus episode of the Emerging Form podcast. Delving into the nuances of creativity and recovery, Diana discusses her journey with poetry, metaphor, and wise effort. She reveals how personal imperfection and vulnerability can become powerful tools for growth and connection. Learn how to harness your creative energy and face challenges with courage and resilience. In This Episode, We Explore: Suggested Next Episode: Episode 157: The Medicine Of Surrender, Poetry, And Metaphor With Rosemerry Wahtola Trommer Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

Are your thoughts holding you back from doing wise effort? In this episode of The Wise Effort Show, Dr. Diana Hill shares how our thoughts can both facilitate and hinder our efforts. Drawing from ACT (Acceptance and Commitment Therapy), contemplative science, and her insights from going on a surf trip with her 16-year-old son and three of his buddies, Dr. Hill provides practical strategies for working with your mind so you can run your life, not let your thoughts control it. Learn about the three Cs of cognitive inflexibility—confirmation, coherence, and compliance effects—and discover how shifting perspectives and breaking mental rules can lead to greater cognitive flexibility. This episode is full of insights to help you step back from your busy thoughts and focus on what truly matters. In This Episode, We Explore: Suggested Next Episode: Episode 171: Openness Is The New Mindfulness With Jonathan Schooler Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

Do you find yourself trapped in the cycle of chasing things that ultimately make you unhappy? Dr. Diana Hill, a clinical psychologist, explores how non-attachment can help you redirect your energy towards more fulfilling pursuits rather than harmful ones. Through personal anecdotes and insights from Buddhism and clinical psychology, Dr. Hill discusses the nature of experiential attachment and offers practical steps to break free from this cycle. Learn how to become disenchanted with harmful cravings, identify your true yearnings, and align your actions with your core values for a more satisfying life. In This Episode, We Explore: Suggested Next Episode: Episode 106: What Do We Really Yearn For With PBT And ACT Founders Steven Hayes And Joseph Ciarrochi Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful...

How can we cultivate more openness in our lives? In this episode, Dr. Diana Hill explores this question with cognitive psychologist Dr. Jonathan Schooler on The Wise Effort Show. They delve into the essential role of openness, mind wandering, and curiosity in enhancing creativity, well-being, and empathy. Dr. Schooler shares his insights on the distinctions between openness and mindfulness, the science behind mind wandering, and his theory of consciousness. Learn practical strategies for fostering an open mindset and its profound impact on personal growth and societal change. Don’t miss Dr. Schooler's innovative approaches to nurturing curiosity and his thoughts on the potential of AI in expanding human understanding. In This Episode, We Explore: Suggested Next Episode: Episode 134: Unconditional Love, Clinging, And The Science Of Letting Go With Dr. Joe Ciarrochi Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s...

What is Wise Effort? In this episode, Dr. Diana Hill is interviewed by Dr. Carl Erik Fisher about her new book Wise Effort: How to Focus Your Genius Energy on What Matters Most. They explore how wise effort can help navigate life’s demands. Discover the balance between striving and letting go, and learn actionable methods to apply wise effort in your daily life across various domains, including health, relationships, and work. In This Episode, We Explore: Suggested Next Episode: Episode 158: Urges, Addictions, And Choice With Carl Erik Fisher Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music. Mentioned in this episode: Join me in Costa Rica in April for a Wise...

Struggling with the connection between your sleep, nutrition, and stress levels? In this episode, Dr. Diana Hill sits down with Shawn Stevenson, the dynamic host of The Model Health Show. Shawn dives into his personal journey from a debilitating health crisis to becoming a leading voice in holistic health. They discuss the importance of a solid sleep routine, the impact of essential nutrients on sleep quality, and the life-changing benefits of family meals. Discover actionable steps to create your own sleep sanctuary, the power of nutrient-dense foods, and why community is crucial for holistic health. Don’t miss this deep dive into living a more vibrant and healthier life. In This Episode, We Explore: Suggested Next Episode: Episode 69: What To Eat To Build A Healthier Brain And What You Can Do To Help Improve Nutrition In Your Community With Kimberley Wilson Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedIn

How can you regulate your nervous system? Feel less stressed and get back into your body. In this episode, the founder of the Yoga Tune Up Method and author of Body by Breath. She's a renowned fascia expert, a movement educator, and she's the co-founder of Tune Up Fitness Worldwide. And in this episode, we are gonna walk through some key things that you need to know about your body. You need to know about your diaphragm. You need to know about your fascia and you need to know how to regulate your nervous system, how to decrease your stress response from the bottom up. In This Episode, We Explore: Suggested Next Episode: Episode 121: Designing Your Perfect Movement Plan With Katy Bowman Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebookDiana’s website Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

According to Courtney Smith, fear can send us “below the line” in relationships. When you act from fear, you end up scrambling for security, control, and safety–often at the expense of wholeness. In this conversation, Dr. Diana Hill and Courtney Smith, author of Choosing Wholeness Over Goodness, explore ways to shift into more authentic relating. They explore how to stay grounded while connecting, how to notice when we are caught in a story, and how to become growth-oriented co-creators. Along the way, Diana and Courtney demo some of these skills in their relationship, in real time. This is a fun one, especially if you are craving deeper relationships–ones that meet you at the soul level. In This Episode, We Explore: Suggested Next Episode: Episode 114: How To Build Secure Relationships In An Insecure World With Dr. Ann Kelley Related Resources Get enhanced show notes for this episode Wise Effort: How to Focus Your Genius Energy on What Matters MostTake Diana's "Foundations of ACT" course. Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With Diana Apple PodcastsSpotifyAppleSign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the showYouTubeInstagramLinkedInFacebook