The Wise Effort Show

Do little annoyances keep piling up until you feel overwhelmed and reactive? In this episode, Diana Hill explores why annoyance isn’t just about what’s happening—it’s shaped by your capacity (stress, heat, hunger, sleep) and the story you tell about the incident. Diana shares how noticing her own story with an airline agent, Wade, helped her soften, connect, and respond differently—ultimately increasing her ability to be with what is. Listen and learn: Suggested Next Episode: You can also enjoy Diana's related Bonus Meditation: Annoyance 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.

Diana guides a meditation practice focused on increasing capacity to be with silence and open awareness. The practice emphasizes noticing the mind’s urge to comment or problem-solve, then letting go, leaning back, and relaxing into the silence and space around noise—like a “permanent layover” with nowhere to go and nothing to do—while adding warmth and kindness. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 197 Secret Sangha: Annoyance. 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.

Enjoy this Secret Sangha talk where Dr. Diana Hill describes recovery as a non-linear, stop-and-start process. She emphasizes psychological flexibility as a key predictor of doing well after major life events: knowing what matters most in the moment, using your skills, and taking feedback about what isn’t working. She highlights additional supports like social connection, positive emotion amid difficulty, and meaning-making. Diana shares her own recovery story and offers core practices. Listen and learn: Suggested Next Episode: You can also enjoy Diana's related Bonus Meditation: Recovery 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.

Diana guides walking meditation as a core recovery practice, comparing each step to a trusting fall and a snail’s glide. The practice invites letting go of self-focused stories, embodying chosen values through how one walks, and widening awareness to include others. Then you return to seated meditation to practice compassion by holding one difficult person, self-issue, or global concern with wishes for relief. Diana closes with a poem about recovery as lacing up worn running shoes and trusting the open road. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 195 Secret Sangha: Recovery. 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.

Welcome to another Secret Sangha episode of The Wise Effort Show. The group’s word this week is “growth,” chosen after Diana's 13-year-old son described feeling more comfortable in his skin, knowing what to prioritize, when to follow the script versus improvise, and when not to be the star. Dr. Diana Hill explores psychological models of development, including Erikson’s stages and Keegan’s model from the Harvard Adult Development study, emphasizing that many reach self-authoring while the work here points toward self-transformation and interconnection. She offers a non-hierarchical, circular growth model focused on becoming more authentic, in harmony, flexible, and focused. Growth is framed as being cracked open, getting lost, practicing radical acceptance, and stretching into connection, alongside teachings on bodhichitta and “don’t look down” as radical friendship that recognizes basic goodness. Listen and learn: Suggested Next Episode: You can also enjoy Diana's related Bonus Meditation: Growth 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.

Dr. Diana Hill guides a non-dual, open-awareness meditation beginning with listening to a bell, landing in the body through sound, contact with the ground, and breath (“Breathing in, I’m alive; breathing out, I’m here”). Participants visualize their life as a timeline stretching left into the past—through birth, ancestors, and even a star’s “cracking open”—and right into the future through their continuing influence. They are invited to meet a younger self from a moment of growth, bring that self to sit on the left, and then welcome an older, more authentic, flexible, focused, and harmonious self to sit on the right, offering stability while feeling “lost” in the unknown. The practice emphasizes presence, radical acceptance, and saying “I don’t know,” followed by a Shel Silverstein reading on “growing down,” and closes with the three refuges: being, becoming, and belonging. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 193 Secret Sangha: Growth. 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.

Do you keep trying to make big changes, only to burn out or get stuck at the choice point? In this episode of The Wise Effort Show, Dr. Diana Hill talks with Eric Zimmer, host of The One You Feed and author of How a Little Becomes a Lot, about why lasting transformation happens through small, consistent actions—shaped by clear values, a “middle way” mindset, supportive structure, and compassionate self-talk. Drawing from Eric’s recovery from heroin addiction, Diana’s pushup challenge, and everyday examples like food choices and pain language, they explore how to navigate motivation, self-doubt, autopilot, and other traps, and why meaningful change requires both inner skills and connection with others. Listen and learn: Share this episode with someone who needs a steadier, more sustainable approach to change. 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.

Do you shut down, look away, or push yourself harder when you’re faced with suffering—your own or someone else’s? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill continues the month-long series on the “four immeasurables” by exploring compassion as both sensitivity to suffering and a commitment to alleviate it. Using examples from neuroscience, the Milgram experiments, and personal stories, she unpacks common blocks to compassionate action—like overwhelm, avoidance of difficult feelings, the “just world” bias, deferring to outer authority, and diffusion of responsibility. Diana offers a grounding-based compassion practice to help you stay present, connect with your values and inner authority, take responsibility with care, and build wise action from small moments to bigger conversations, including civil discourse with people you don’t understand. Listen and learn: Share this episode with someone who wants to meet suffering with steadiness and courage. Listen to the Meditation: Compassion. 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.

Dr. Diana Hill guides a Compassion Practice beginning with soothing rhythm breathing, slowing the breath to match one’s nervous system while breathing in clarity and breathing out tension. She then leads a grounding visualization, rooting the body into the earth and calling to mind compassionate teachers, people, or animals, distilling their wise, loving essence into light that illuminates the body and evokes a warm face, strong back, and open heart. From this “Bodhisattva” compassionate self, the listener offers care to their own current struggle, then brings in a person they find difficult and holds both perspectives with understanding. The practice expands to include the suffering of the wider community and world, offering intentions for unity, freedom from suffering, and peace, followed by silent sitting. Listen to the Diana's Secret Sangha talk on Compassion 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.

Do you feel thrown off balance by praise, blame, fear, or stressful news when life hits hard? In this Secret Sangha episode of The Wise Effort Show, Dr. Diana Hill continues the four-week “four immeasurables” series by focusing on equanimity—steady love—as the prior condition of balance from which pleasant and unpleasant experiences arise. She explores how the “eight worldly winds” can destabilize us, how the near enemies of equanimity show up as indifference, control, adding on stories, or acting out, and shares personal examples from her own life. Diana offers practical ways to return to steadiness through essential self-care, stillness and silence, flexible attention to what stabilizes you, remembering “enoughness,” and being the calm you seek. Listen and learn: Share this episode with someone who could use steadier love this week. Suggested Next Episode: You can also enjoy Diana's related Bonus Meditation: Equanimity 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: Wise Effort Retreat in Costa Rica Join me for a real transformative experience on retreat at Blue Spirit in Costa Rica. Only a few spaces are left. Reserve your spot today! Diana's Retreat in Costa Rica

This breathwork and guided meditation session, led by Dr. Diana Hill, is part of the Diana's weekly Sangha community. This meditation guides a mindfulness practice beginning with “butterfly breath" and then invites listeners to rest attention on calming sounds arising from silence, adopt a stable and open posture of equanimity, and notice the natural steadiness of breathing. Listeners are asked to inquire inwardly what part of themselves needs tending to, meet sensations or emotions with steady love, and ask what that part wants them to know, responding with “I hear you, I see you.” The practice emphasizes being the spacious “prior condition” that holds sounds, feelings, worries, and others’ pain with presence, and offers three anchors to return to when off balance: breath, body/posture, and heart. Suggested Next Episode: You can also enjoy Diana's related talk--Episode 188 Secret Sangha: Equanimity. 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 doing “all the right things” and still feeling like happiness keeps slipping through your fingers? In this episode, Dr. Diana Hill talks with Yale psychology professor and The Happiness Lab host Dr. Laurie Santos about the biggest mind traps that block joy—and the small, research-backed shifts that help you feel better in real life. Together, Diana and Laurie unpack why mind-wandering, hedonic adaptation (getting used to the good), and comparison quietly drain wellbeing—and how practices like mindfulness/savoring, treating negative emotions as helpful signals, radical acceptance, and “time affluence” can bring you back to what matters most. Key takeaways you’ll learn in this episode: flourishing Press play, then share this episode with a high-achiever friend (or anyone feeling stuck in the comparison spiral) who could use a science-backed reset on what actually creates joy. 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 showYouTubeInstagram

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