Over a long enough time line, the vast majority of us will experience a lapse in discipline that will cause us to fail to live up to our standards for ourselves. While this is already sufficiently aversive, we typically make matters worse by denying ourselves the pleasure inherent in the lapse -- which is often the only consolation of the problematic behavior. So if you're going to cheat, indulge. At least allow yourself to enjoy the fleeting experience. And if you can't bring yourself to do so,...
Nov 12, 2021•3 min•Ep. 65
High-stakes situations can be nerve-wracking. Among other things, this is due to the fact that the outcome is still uncertain. Under such circumstances, people are subject to tensing up and succumbing to fear -- both of which are generally ineffective mind states. To defend against this, cultivate the belief that you've already won and your opponent just hasn't realized it yet. This will allow you to act coolly and confidently -- which will increase your chances of success.
Nov 10, 2021•2 min•Ep. 64
Though I speak with many successful and accomplished people, I often hear from them that they were happiest back when they were hungry and striving. This is a dirty little secret about people: they're generally more satisfied climbing a mountain than perched on its summit. This is the "gift of becoming" -- and it's the quickest route to increasing your happiness and satisfaction.
Nov 08, 2021•2 min•Ep. 63
Trying to change the weather is an exhausting, expensive, and ultimately futile endeavor. Rather than attempting to alter circumstances at that scale to suit your ends, focus on becoming a more skillful sailor. A skillful sailor can use most prevailing conditions to achieve his goals by responding with flexibility and mastery. In this episode, I discuss tendencies to internalize and externalize in the context of this metaphor.
Nov 06, 2021•3 min•Ep. 62
Many of the issues folks struggle with today have their origins in the distant past in their families of origin. At that time, children unconsciously adopted coping strategies and defense mechanisms in order to face their circumstances, most of which were outside of their control. Their suffering was generally not their fault. However, now that these same folks are grown up, it is their responsibility to address. Why? Because they are the only ones with the ability to respond to the wounding....
Nov 04, 2021•3 min•Ep. 61
The aperture through which we view a problem is very important. If it's too large, we are subject to becoming overwhelmed, which frustrates constructive action. Rather than attempt to plan out all of the steps to a goal that can take months or years to achieve, focus on the making the next right move. What can you do today to move the ball further down the field? By limiting yourself to what is immediately available, you will be more likely to take action, which will accelerate progress toward y...
Nov 02, 2021•3 min•Ep. 60
The critical inner voice is a phenomenon that most of us experience from time to time; however, it can be incessantly cruel in the case of depressives. The critical inner voice is generally understood to be an introject of a parent's perceived negative attitudes toward the child. With this in mind, the first step toward mitigating the effect of this voice is to make it ego-alien , to consider it as something that's in you, but not of you.
Oct 31, 2021•3 min•Ep. 59
Many of the folks I speak to are dissatisfied, despite having a job, a relationship, and a decent standard of living. Most often, the source of this dissatisfaction is the gnawing suspicion that they could do better. That said, many worry about letting go of a decent option, because they simultaneously fear that they won't. In this episode, I discuss my mantra for resisting the urge to settle: if you can do it once, you can do it twice.
Oct 29, 2021•2 min•Ep. 58
The Buddha once commented that one of the characteristics of reality is that it is inherently unsatisfactory. Life can be infuriating, heartbreaking, and disappointing. However, focusing on these issues is not a testament to your discernment, intelligence, or creativity. This is because finding problems is easy. To distinguish yourself socially and professionally, make a commitment to look for solutions . Not only will this provide a path forward, but it will help you to distinguish yourself as ...
Oct 27, 2021•2 min•Ep. 57
In the Bhagavad Gita , the god Krishna tells the warrior Arjuna that "we have a right to our labor, but not to the fruits of our labor." This can be a bitter pill to swallow. We would like to believe that we live in a universe that rewards effort, and that sufficient sacrifice will guarantee the result we desire. However, that's not the universe we live in. On the other side of this delusion lies a true capacity for process orientation and deliverance from outcome dependency.
Oct 25, 2021•3 min•Ep. 56
As a therapist, I occasionally hear people balk at the cost of therapy. However, the alternative can be significantly more expensive. On average, Americans wait ten years to contact a therapist about an emotional or psychological problem. This is an extraordinarily long time to potentially suffer unnecessarily. How much would you pay to make your problem disappear? That value is actually your budget for solving the problem.
Oct 23, 2021•3 min•Ep. 55
"Why am I here? And what should I do with my life? What's the point of all of this?" These existential questions lie at the heart of the human experience. While I can't offer definitive answers, in this podcast I offer one possible way to approach the meaning of life, namely: life is like Disneyland. The point of Disneyland is to experience Disneyland. Likewise, the point of life is to experience life. There is no "right" or "wrong" way to do it. You get your day in the park, and then you go hom...
Oct 21, 2021•3 min•Ep. 54
Why is that some people seem to have all the luck while others perpetually come up short? While many factors determine success, there are also some underlying principles that predictably influence its attainment. In this episode, I discuss the three keys to getting what you want in life. First: you have to know what you want. Second: you have to be willing to wait. And third: you need to be able to act without hesitation. If you can do all three, you will be well on your way.
Oct 19, 2021•3 min•Ep. 53
We are all subject to thoughts that show up uninvited and that predictably lead to unpreferred emotional states. Serial 7's is an efficient and effective technique capable of disrupting these thoughts before they're able to trigger the corresponding emotion. In this episode, I'll model the use of this technique and discuss the cognitive principles that underlie its effectiveness.
Oct 17, 2021•3 min•Ep. 52
Effective boundary setting is an essential relationship skill. This is because boundaries teach people how to love and respect you. In this episode, I will discuss the three keys to setting effective boundaries with others. First: you need to clearly define the target behavior. Second: you need to set an actionable time line. And third: you need to identify explicit consequences within your domain of control that you're willing to execute. Let's see how this works.
Oct 15, 2021•4 min•Ep. 51
When most of us do something we shouldn't have -- or when we didn't do something we should have -- we generally feel guilty. However, in most cases, guilt is ineffective expiation. That is, we let ourselves off the hook because we beat ourselves up. The issue is that this doesn't prevent the bad behavior from recurring in the future. In this episode, I'll speak briefly on the emotion that -- if sufficiently cultivated -- can lead us in the direction of actual and sustainable behavioral change: c...
Oct 13, 2021•4 min•Ep. 50
Other people are frustrating. However, it's often the case that our frustration stems from their unwillingness or inability to live up to our own unconsciously projected values. What if other people never live up to the potential we see in them? As we relinquish the hope that others will be anything other than who they are, we may be able to move in the direction of authentic relating based on acceptance and respect -- or move on from those who will never change.
Oct 12, 2021•3 min•Ep. 49
You've probably heard the saying, "winners never quit, and quitters never win." In point of fact, nothing could be further from the truth. Winners almost always quit: they quit everything else except the game they're trying to win. This is because failing to do so makes players uncompetitive at the highest stages of performance -- where they inevitably compete against the players who are willing to do so.
Oct 09, 2021•2 min•Ep. 48
In high school physics class, we were taught to solve problems under unrealistic, ideal conditions by ignoring complexifying forces, like friction and air resistance. Unfortunately, the real world isn't so simple. When we fail to factor resistance into our plans then we generally become frustrated when they inevitably arise, and we misallocate our time and energy. In this episode, I discuss the virtues of incorporating resistance into your calculations.
Oct 07, 2021•3 min•Ep. 47
If you've experienced grief, then you know how excruciating a feeling it can be. This begs the question: why is grief so painful? Why does it last as long as it does? If there's a lesson here, can't it be learned faster and with less suffering? I've wrestled with these very questions as I passed through grief at various times in my life. In this episode, I speak about what answers I've found. Grief must be as painful as it is in order to force people to stop, so that they can intentionally re-st...
Oct 05, 2021•4 min•Ep. 46
Within every emotion is a behavioral impulse urging us to a specific action. However wise our emotions might be, it's also the case that it's certainly not always prudent to relent to every impulse they offer for our consideration. So how do we know when to "listen" to our feelings? The answer demands we pay attention to our degree of mastery within a specific domain. As a rule of thumb, the more masterful we are within that domain, the more effective uncritically relenting to your emotional imp...
Oct 03, 2021•4 min•Ep. 45
"Persona 5" is one of the best RPGs of all time. In addition to the normal stats you'd find in a game of this genre, in "Persona 5" your character also possess social stats: measures of his level of mastery within the real world of social relationships. Throughout the game, the protagonist encounters social stat gatekeeping, in which certain jobs, relationships, and opportunities are withheld from him, if his relevant social stat isn't high enough. In this episode, I'll speak a little on how thi...
Oct 01, 2021•5 min•Ep. 44
If you're a young person and you talk with folks of an older generation, it's only a matter of time before one them tells you that your early 20s are "the best years of your life." Believing this to be true can create a lot of pressure in young folks to live life to the fullest before an inevitable decline into the various miseries of adulthood proper. But is this really the case? In today's episode, I'll be debunking the romanticization of this period of one's life, and suggesting why some peop...
Sep 29, 2021•3 min•Ep. 43
When I was back at my theatre conservatory, the entire first year of acting class was devoted to a single exercise: the game of please-no. I've since come to understand that this game is the fundamental game of human interaction. In this episode, I will briefly describe how the game is played and what the game has to teach us about the nature of human relationships. The more masterful you become at this game, the more life begins to open up and share its riches with you.
Sep 27, 2021•4 min•Ep. 42
In the moment before deciding to relapse into a bad habit, most people generally endorse some variant of the belief that "this time it will be different." No it won't. You've been down that road before -- hundreds, if not thousands, of times -- and you know where it takes you. That's because roads only go where they go . It's impossible for a fixed pathway to vary with respect to its destination. Pushing back against this irrational belief will significantly improve your chances of lasting behav...
Sep 25, 2021•3 min•Ep. 41
Behind every feeling is a thought. And the thought that is primarily responsible for the feeling of anxiety generally begins with the words: what if? What if I lose my job? What if I get sick? What if she says 'no'? In this episode, I will discuss the most effective rebuttal to these anxiety-provoking thoughts: a replacement cognition that begins with the words so what? So what if the feared thing happens? I will either find a way or make a way. I'll model how to do this with several concrete ex...
Sep 24, 2021•2 min•Ep. 40
Bad things happen. Rather than abide in meaningless and malevolent universe, people create stories to make sense of what happened to them. However, these stories can either maintain a person in a traumatic posture or facilitate healing and resilience. Victim narratives -- in which the self is the object of another's action -- keep people stuck in the past. Hero narratives -- in which the self is the subject of its own action -- help people move forward.
Sep 21, 2021•3 min•Ep. 39
"Theory of mind" is a clunky term from psychology that basically means that we unconsciously (and inevitably) project the content and structure of our own consciousness into the minds of others. This is because assuming others are like us facilitates cooperation is essential to the survival of a social organism like man. However, this also means that whether we're surrounded by enemies or potential allies is largely a function of our own mind. I'll discuss more in this episode.
Sep 19, 2021•5 min•Ep. 38
While we live in a world of abundance, it is also the fact that the universe lives closed. This means that the default answer to any request is "no." This must obviously be the case, as a default answer of "yes" would imply a perfect world where all needs are satisfied and no action is necessary. That said, we can also become increasingly competent in mastering the strategies and technologies of action required to change an initial "no" into a subsequent "yes."
Sep 17, 2021•3 min•Ep. 37
Other people represent both an opportunity to be seized and a problem to be solved. While most of us understand that we need other people for the fulfilment of our ends (opportunity), we also come to realize that other people are also in the perfectly inopportune position to frustrate those ends (problem). Most will consider our needs with indifference, criticism, or even cruelty. However, acceptance of the darkness and failings of both others and ourselves can help to improve your relationships...
Sep 15, 2021•4 min•Ep. 36
