Psychologist Ethan Kross wants us to stop thinking about our emotions as either good or bad. Emotions carry valuable information, he says, and they are signals that can help us change our behavior. As an expert in the science of emotions, Ethan shares strategies we can use to reign in our negative emotions when they become more harmful than helpful. And he debunks a popular myth that the only healthy way to move past your negative emotions is to persistently engage with them. Sign up for Maya&rs...
Mar 03, 2025•33 min•Ep 89•Transcript available on Metacast It’s February – AKA the month when, research shows, we start slipping on our New Year’s resolutions. And so, I’m re-sharing one of my favorite science episodes to help us all get back on track. Behavioral scientist Katy Milkman is an expert on how we can bridge the important gap between who we are right now and who we want to be. She shares a set of concrete, evidence-based strategies - like the fresh start effect and temptation bundling - that can help you reach your goa...
Feb 24, 2025•34 min•Transcript available on Metacast Nothing says romance like a perfect playlist—except, maybe, a special network-wide episode about love songs. In this Valentine’s Day special, Broken Record hosts Justin Richmond and Leah Rose make their cases: is R&B the undisputed sound of love? Are sad songs more romantic? Can country win the day? Plus, the legendary songwriter Babyface talks about how young love shaped his most enduring ballads, Malcolm Gladwell breaks down the perfect break up song, and Ben Naddaff-Hafrey wri...
Feb 14, 2025•36 min•Transcript available on Metacast Trust is the glue that holds human connection together – but how do we earn it? Rachel Botsman, an expert on trust and human behavior, explores the subtle and powerful signals we send in relationships. Her new audiobook, How To Trust and Be Trusted , is full of insightful lessons, and today, we’re sharing one of our favorites: “How To Be a More Trustworthy Person.” Whether in work, friendships, or love, trust is everything – and Rachel’s wisdom will help you s...
Feb 10, 2025•33 min•Transcript available on Metacast Welcome back, Slight Changers! 2025 has already been quite the year. Whew. Because so many of us are feeling overwhelmed, we in the Slight Change family produced a compilation episode with wisdom from our past guests about how we can rethink our inner voice and the sometimes negative things it tells us. This episode tackles topics like rumination, stress, and self-compassion. We each found this episode to be a helpful resource on a personal level as we navigate hard times and we hope it helps yo...
Jan 27, 2025•35 min•Transcript available on Metacast Charles Duhigg is a journalist who is interested in what makes for a good conversation. He talks to Maya about some science-backed techniques we can try to improve our conversational skills, including the art of asking deep questions. To learn more, check out Charles' book, “ Supercommunicators: How to Unlock the Secret Language of Connection .” If you enjoyed this episode, you might like our episode with champion debater Bo Seo, " Let's Agree to Disagree More ." Connect with Maya on instagram @...
Dec 16, 2024•37 min•Ep 88•Transcript available on Metacast Writer Safiya Sinclair grew up on the north coast of Jamaica in a Rastafari family. Her father was the head of the household and he made Safiya and her siblings follow a strict interpretation of Rastafari, a religious and social movement. But as Safiya grew older, living under her father’s rules became suffocating. She talks to Maya about how she broke free from her father's influence and charted her own path. Connect with Maya on instagram @DrMayaShankar . See omnystudio.com/listener for privac...
Dec 09, 2024•32 min•Ep 87•Transcript available on Metacast We have a lot of misconceptions about young people and their developing brains, says psychologist David Yeager. It’s true that young people’s brains are underdeveloped, but that’s not the only factor behind their decision making. It’s also because they have different goals than adults. David argues that if we can better understand these goals, we can bridge the gap between young people and older people. For more on David, check out his latest book, " 10 to 25: the Science of Motivating Young Peo...
Dec 02, 2024•37 min•Ep 86•Transcript available on Metacast Kristin Neff is a psychologist and the author of "Self-Compassion: The Proven Power of Being Kind to Yourself." Her pioneering research busts cultural myths about self-compassion and shows it’s an effective motivational tool. In this episode from the archives, Kristin talks with Maya about how to get past the idea that caring for ourselves is selfish and offers simple practices for being kinder to ourselves. If you enjoyed this episode, we recommend this one from the archives: “ The Science of O...
Nov 25, 2024•40 min•Ep 85•Transcript available on Metacast For many years, writer Jennifer Romolini prided herself on her work ethic. She climbed to the top of every corporate ladder and worked 60 hours or more every week. But after an unexpected health crisis, Jennifer realized her ambition had turned toxic. Maya and Jennifer discuss the perils of aiming for a one-size-fits-all version of success and the benefits of redefining ambition for yourself. For more about Jennifer, check out her memoir, " Ambition Monster ." You can follow Maya @DrMayaShankar ...
Nov 18, 2024•35 min•Ep 84•Transcript available on Metacast Soon after giving birth, writer Sarah Ruhl developed a severe case of facial paralysis. The left side of her face drooped, she couldn’t blink or raise her eyebrows, and she could no longer smile. Sarah shares what it was like to lose her smile and how her relationship to her face, and with her loved ones, has changed over the years. You can follow Maya @DrMayaShankar on Instagram. See omnystudio.com/listener for privacy information....
Nov 11, 2024•29 min•Ep 83•Transcript available on Metacast A few years ago, Maya experienced a heartbreaking change in her personal life, while on her way to trying to become a mom. Two days after it happened, she felt the need to process it out loud, like so many of her guests have done on her show. In this episode, Maya asked her producer, Tyler, to interview her about her own “Slight Change of Plans.” You can follow Maya @DrMayaShankar on Instagram. See omnystudio.com/listener for privacy information....
Oct 30, 2024•38 min•Transcript available on Metacast Tommy Caldwell’s near-death experience unlocks a completely new state of mind that propels him to become a record-setting big wall climber. We'll be back with new episodes in your feed later this fall, but in the meantime, enjoy Maya's conversation with Tommy Caldwell, one of our favorite episodes from the archives. Connect with Maya on instagram @DrMayaShankar . See omnystudio.com/listener for privacy information....
Sep 30, 2024•39 min•Transcript available on Metacast Psychologist Jamil Zaki studies the science of human connection and he believes cynicism is holding us back. Cynicism isn't just harmful for our health, he says, it’s also misguided. He talks to Maya about a powerful, alternative mindset that can help: what he calls “hopeful skepticism.” For more on hopeful skepticism, check out Jamil Zaki’s book “ Hope for Cynics: The Surprising Science of Human Goodness .” See omnystudio.com/listener for privacy information....
Sep 04, 2024•37 min•Ep 82•Transcript available on Metacast Sometimes, even when things go precisely as you hoped they would, change hurts. Writer Kelly Corrigan talks to Maya about wrestling with the reality that her daughters' childhood was ending, and that her role as their parent had to transition, too. In this conversation from the archives, Maya and Kelly reckon with the question of what parents and children owe each other. For more on Kelly, check out her podcast, " Kelly Corrigan Wonders " and her PBS show, " Tell Me More ." See omnystudio.com/li...
Aug 26, 2024•46 min•Transcript available on Metacast U.S. track star Gabby Thomas recently won three gold medals at the Paris Olympics. To celebrate, we’re sharing Maya’s conversation with Gabby that took place shortly after the athlete’s Olympic debut in Tokyo. Gabby explains why her relationship with running isn’t as straightforward as you might think, and how competing interests have continually led her to question whether running is the path she wants to pursue. Connect with Maya on instagram @DrMayaShankar . See omnystudio.com/listener for pr...
Aug 19, 2024•35 min•Transcript available on Metacast Just a few days after Kelsie first talked with Maya for the podcast, Kelsie's husband, Chris, was rushed to the hospital after he didn’t wake up from a nap. He died a few days later, as a result of complications from ALS. Eight months later, Kelsie reached out to say she wanted to share what life has been like for her since then, as she handles a new phase of mourning—what she calls “quiet grief.” To hear more from Kelsey, check out her podcast, “ Sorry, I’m Sad .” If you want to hear more exper...
Aug 05, 2024•25 min•Ep 81•Transcript available on Metacast When Kelsie first met her co-worker Chris, she fell hard. They soon fell in love, got married, and had two kids. But then, Chris received a devastating diagnosis. In conversation with Maya, writer Kelsie Snow explores the complex grief of being both a wife and caregiver. Note: this is part one of two conversations with writer Kelsie Snow. It was recorded in September 2023. To hear more from Kelsey, check out her podcast, “ Sorry, I’m Sad .” Connect with Maya on instagram @DrMayaShankar . See omn...
Aug 05, 2024•28 min•Ep 80•Transcript available on Metacast A lot of chronic pain isn't actually caused by structural issues with the body, says psychotherapist Alan Gordon. Instead, it's often the brain misinterpreting safe bodily signals as dangerous. Alan joins Maya to explain a novel, research-backed approach to coping with chronic pain and guides her through an exercise to alleviate her persistent knee pain. To learn more about Alan's work, check out his book " The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain ." I...
Jul 29, 2024•33 min•Ep 79•Transcript available on Metacast Motherhood can be a time of profound internal upheaval, says clinical psychologist Molly Millwood. Molly offers an honest look at the transition into motherhood, drawing from scientific research, stories from her private practice, and her own experiences as a mother. She and Maya talk about how to navigate the grief, guilt, ambivalence, and other disorienting feelings that can often come up for new moms. For more on Molly, check out her book “ To Have and To Hold: Motherhood, Marriage, and the M...
Jul 22, 2024•33 min•Ep 78•Transcript available on Metacast Swimmer Yusra Mardini grew up in Syria and dreamed of one day representing her home country at the Olympics. But when the civil war in Syria intensified, she fled the country and had to put that dream on hold. After escaping to Europe, she faced an unexpected opportunity. Yusra tells Maya the harrowing story of how she made it to safety, and then to the Olympic stage. Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her on instagram @DrMayaShankar . See omnystudio.com/lis...
Jul 15, 2024•25 min•Ep 77•Transcript available on Metacast Brad Snyder was part of the U.S. Navy’s most elite bomb squad. In his role, he was rewarded for his intense independence. But after a bomb blast left him blind, he had to relearn how to depend on others. He talks with Maya about how embracing vulnerability helped him reach his dreams. Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her on instagram @DrMayaShankar . See omnystudio.com/listener for privacy information....
Jul 08, 2024•34 min•Ep 76•Transcript available on Metacast Swimmer Missy Franklin won four gold medals at her first Olympics. But as she trained for her second trip to the world stage, her mental health began to crumble. With so much to defend, the pool suddenly felt like a pressure cooker. She talks with Maya about coping with defeat and how she learned to value her identity outside of sports. To hear more from Missy, listen to her podcast with Katie Hoff, Unfiltered Waters . Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her ...
Jul 01, 2024•34 min•Ep 75•Transcript available on Metacast We recently shared a conversation between Maya and Brené on A Slight Change of Plans where they talked about Maya's appearance on Brené's podcast, Dare to Lead . Today we are sharing that conversation with you! In this episode of Dare to Lead, Brené and Maya discuss how unexpected changes can disrupt our paths, challenge our identities, and require us to build new ways of navigating the world. They delve into the science behind change and its impact on how we live, love, and lead. Check out Bren...
Jun 12, 2024•1 hr 13 min•Transcript available on Metacast Brené Brown is a bestselling author and social scientist known for her work on complex emotions like shame and vulnerability. She opens up to Maya about the evolution of some of her most important identities: big sister, recovering perfectionist, and reluctant public figure. She also shares how COVID affected her marriage, her struggles with social media, and how she's redefining ambition. If you liked this episode, check out Maya on Brene’s podcast Dare to Lead . See omnystudio.com/listener for...
Apr 29, 2024•31 min•Ep 74•Transcript available on Metacast In part two of Maya’s conversation with writer Suleika Jaouad, they talk about Suleika's epic road trip following her cancer treatments and her friendship with a man who spent half his life on death row. She also shares how she's choosing to live her life in light of a recent diagnosis that's left her in a more uncertain place than ever before. Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her on instagram @DrMayaShankar . See omnystudio.com/listener for privacy inform...
Apr 22, 2024•24 min•Ep 73•Transcript available on Metacast Suleika Jaouad was diagnosed with an aggressive form of leukemia when she was 22 years old. In this special two-part conversation, she talks with Maya about why she sees survival as a creative act, the problem with narratives that frame illness as a "hero’s journey," and the messy space that exists between illness and wellness. Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her on instagram @DrMayaShankar . See omnystudio.com/listener for privacy information....
Apr 22, 2024•44 min•Ep 72•Transcript available on Metacast Dr. Becky Kennedy is a clinical psychologist known for her popular parenting advice. She talks with Maya about how shifting to a mindset that children are “good inside” can improve parent-child relationships and make for long-lasting behavior change. Becky explains why her approach can help us navigate all kinds of relationships in our adult lives—with our co-workers, friends, and family members—thanks to simple practices like the "most generous interpretation." If you enjoyed this episode, you ...
Apr 15, 2024•39 min•Ep 71•Transcript available on Metacast Alison Gopnik is a developmental psychologist who studies childrens' brains. She talks with Maya about how kids' exploratory approach to problem-solving can show us how to better tap into our creative potential. Sign up for Maya's new newsletter here https://bit.ly/41lPqaZ and follow her on instagram @DrMayaShankar . See omnystudio.com/listener for privacy information....
Apr 08, 2024•36 min•Ep 70•Transcript available on Metacast 
