Wise Effort

What does it mean to interact in a secure way from a centered, wise space? According to Dr. Ann Kelley, co-author of Secure Relating and co-host of the popular podcast Therapist Uncensored, we all move in and out of secure and insecure patterns in our relationships. Ann’s modern take on attachment theory moves us from rigid categories into a more dynamic, evolving, and systemic look at our relational patterns. Listen and learn: Modern Attachment Regulation Spectrum Join us in this episode to discover the key to secure relating: identifying your nervous system’s protective emotional reactions so you can find your way back to connection. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

In this real play, Dr. Diana Hill is joined by workshop participant Jennie Nash live from a Blue Spirit Costa Rica retreat. Together, they navigate Jennie Nash’s feelings of being trapped by her own success amidst celebrating significant personal milestones and leading a successful business that trains and certifies book coaches. Through exploring wise effort, values, and the balance of effort in life and work, Jennie discovers the subtle nuances between meaningful engagement and burnout while unearthing the importance of self-commitment, authenticity, and valuing herself. You will learn: Listen to this episode for a compelling narrative on finding equilibrium within success and reaffirming one’s values through self-reflection. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and...

According to Dr. Emily Weinstein, head of Harvard’s Center for Digital Thriving, we are going about it wrong regarding kids and screens. We must stop demonizing technology and take a more critical and optimistic look at its benefits and harms. In this episode, you’ll explore: We need both critical, thoughtful attention to the harms and benefits of technology and be optimistic that there are evidence-based strategies that can help us thrive in a digital world. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

We often hear that we need to learn to tolerate uncertainty and be comfortable with our feelings. However, it's not always easy to do so. Dr. Diana Hill shares psychology research, personal experiences, and practical strategies that can help you confront and work with difficult emotions. In this episode, Dr. Hill covers the following topics: Listen to Dr. Diana Hill's thoughts and tips to help you with difficult feelings. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

According to Ofosu Jones-Quartey, everyone is deserving of their own love and compassion, because in this moment, you are enough. Inner work is the way we begin to change the world for the better. In this episode, Ofosu Jones-Quartey, Born I, explores the intersection of hip hop, mindfulness, compassion, and human vulnerability. You’ll explore: Give yourself the gift of slowing down to listen to his deep teachings and music! Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

Confidence is defined as the feeling or belief that you can rely on someone or something; firm trust. When we're in an uncomfortable conversation with another person, speaking up requires some inner confidence. In this episode, Diana engages in a real play with Jane Chapman, chef and founder of Communal Table, about developing the inner confidence to speak up in groups and live out your values even when it’s uncomfortable. Diana leads Jane in an embodied compassion exercise you can try for yourself! You’ll explore: Listen to this real play to hear a living example of wise effort and learn some simple things you can do to develop more confidence today! Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

How do we help our teenagers thrive? World-renown ACT expert Louise Hayes, discusses how parents, caregivers and educators can help teens discover their values, navigate friendships, take healthy risks and manage technology. Dr. Hayes applies her DNA-V model from Acceptance and Commitment Therapy as a guide we can use in supporting teens navigate their own path to adulthood. Dr. Louise Hayes shares ideas about: Listen to this wisdom episode to learn how to be present for your teen, while also collaborating with them to support them in discovering their own values. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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: Listen to this skill-building, wise practice episode to learn how to approach your time differently. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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: Listen to hear how these yearnings can get misdirected and how to harness them to “feel better,” live better, and connect. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. “I think I got more out of that one session than in years of therapy.” -Jenny Schatzle Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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: You want to enjoy your life, but also be of service to our greater global community. Join us to get started. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. 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. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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 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! Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

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. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

Mary Pipher revolutionized our understanding of adolescent girls with her best-selling book Reviving Ophelia. Since then, Mary has been writing about the skills women need to thrive across their lifespans. Drawing from her own experiences and her extensive work, including 'Letters to a Young Therapist' and 'Women Rowing North,' Pipher discusses the impact of cultural contexts on individuals, the necessity of self-discovery, and how to find rest amidst a midlife meltdown. She also encourages friendship, intention, and gratitude to cultivate happiness, illustrating that it's never too late to develop these life-coping skills. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

Family estrangement is more common than you may think. Most of us don’t talk about our family conflict because we feel shame, stigma, and dread the over-simplistic and judgmental advice, “Why don’t you just forgive them and move on?” Yet, research shows that over ¼ of Americans are estranged from their family members. When estranged, it can feel like an open wound that never heals. In this episode, therapist and trauma specialist Giulia Preziuso shares her story of being estranged from her mother for over a decade and the steps she took to find self-compassion, boundaries, and, eventually, true forgiveness. Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.

Solitude is part of wellbeing. Alone time allows you to ponder good questions, explore creativity, and consider what it means to be a good human. In this episode, Stephen Batchelor, a former Buddhist monk, shares the art of solitude, what it means to be a secular Buddhist, the value of going against the stream, how to live an ethical life, and the intersection between Buddha and Socrates. Find some time to be alone with yourself and take a listen! Related Resources Get enhanced show notes for this episode Subscribe to my free Wise Effort newsletter. Become a Wise Effort member to support the show. Want to learn more about ACT? Take Diana's on-demand course, "Foundations of ACT" Diana's Events Reserve your spot in Diana's Costa Rica retreat in 2025! See Diana at an upcoming event Connecting With Diana Thank you for listening to Wise Effort! Subscribe to the podcast for free on Apple Podcasts, Spotify, Google Podcasts. Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website. Leave feedback for the show Thank you to the team Craig, Ashley Hiatt, and Yoko Nguyen. Thank you to Benjamin Gould of Bell & Branch for your beautiful music. We can put our energy where it matters most and savor the good along the way.