There are times in our lives when we recognize that something’s got to change. Today Dr. Hanson and Forrest explore a big question: What goes into making who we are, and how can we give ourselves the freedom to grow and change over time? Life After COVID Summit: Join Dr. Rick Hanson, Forrest Hanson, and a roster of world-class experts during this FREE three-day online event to explore our life after COVID. Click here to learn more about the Summit and register now. Key Topics: 2:00: What does “s...
Feb 08, 2021•1 hr 20 min•Ep 139•Transcript available on Metacast Tara Brach joins Rick and Forrest to explore how we can find more compassion and acceptance while maintaining our motivation to change ourselves, and our world, in positive ways. About Our Guest: Tara is the founder and guiding teacher of the Insight Meditation Community of Washington, D.C., and has a doctorate in clinical psychology. She is the author of three books: Radical Acceptance, True Refuge, and most recently Radical Compassion, and leads one of the largest mental-health and Buddhism-fo...
Feb 01, 2021•56 min•Ep 138•Transcript available on Metacast With so much challenging stuff going on in the world around us these days, it's natural to ask a simple question: how much control do we have over how happy we are? On this episode of "10 Good Minutes," Forrest explores the research behind happiness, reveals the most important factors, and gives some practical advice for maximizing sustainable well-being. If you'd like to watch this episode rather than listen to it, Forrest has a new YouTube channel! Subscribe to the channel, and watch the video...
Jan 29, 2021•20 min•Ep 138•Transcript available on Metacast When we’re presented with challenging circumstances it’s natural for us to cope with them through a wide variety of behaviors. Today Dr. Hanson and Forrest explore one of the most common coping mechanisms: dissociation. This includes what it is, the function it serves, the experiences that can lead to dissociation, and what we can do about it. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:00: What is dissociation? 9:35: “Fragmentatio...
Jan 25, 2021•1 hr•Ep 137•Transcript available on Metacast On this timely episode, Dr. Bruce Perry joins the podcast to explore how we can limit the long-term impact of stressful events, and heal from past traumatic experiences. About Our Guest: Dr. Bruce Perry is one of the world’s leading experts on childhood trauma, and his clinical research and practice focuses on examining the long-term effects of trauma in children, adolescents, and adults. He is the Senior Fellow of The ChildTrauma Academy, and the author, with Maia Szalavitz, of The Boy Who Was ...
Jan 18, 2021•53 min•Ep 136•Transcript available on Metacast We’re somehow both more efficient than ever before, and, at the same time, busier than ever before. All of the many ways that we’ve found to optimize our performance has led to much more "doing," and not nearly as much "being." Today Rick and Forrest explore how we can get more in touch with being, and how by focusing more on "being" we might even be able to "do" more than ever before. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Ideas: 1:10:...
Jan 11, 2021•46 min•Ep 135•Transcript available on Metacast What allows people to push on even during the darkest times? And how can we use that answer to influence our behavior, or the behavior of other people? Today Rick and Forrest are joined by Dr. Tali Sharot to explore the optimism bias, how optimism can exist alongside negativity, and how we can influence others more effectively. About our Guest: Dr. Sharot is a Professor of Cognitive Neuroscience at University College London, and the director of the Affective Brain Lab. She’s also the author of a...
Jan 04, 2021•50 min•Ep 133•Transcript available on Metacast What do you want to achieve in 2021? In this short episode, Dr. Rick Hanson walks you through a guided practice focused on helping you achieve your goals. From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Support the Podcast: We're on Patreon! If you'd like to...
Jan 01, 2021•18 min•Ep 134•Transcript available on Metacast We all have something we want to do "someday," but for most of us "someday" just never seems to come around. Here's how to make 2021 the year you finally put all the pieces together, and achieve the goals you've set for yourself. Key Topics: 4:00: What leads to change that lasts? 5:40: Do you really WANT to change? 9:00: How to change your self-concept. 14:00: “Don’t let the perfect be the enemy of the good.” 16:00: Small changes that lead to big ones. 20:00: Appreciating the finite nature of li...
Dec 28, 2020•54 min•Ep 132•Transcript available on Metacast We all have things that frighten us. But some fears can become so core to who we are that we start to organize our lives around not having to experience them. In this not-to-be-missed episode, Dr. Hanson and Forrest explore how we can identify and face our "dreaded experiences," which exert a quiet power over our lives. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:40: What is a “dreaded experience?” 6:40: The three step process of a...
Dec 21, 2020•56 min•Ep 131•Transcript available on Metacast Why does talking to a therapist have such a huge impact on people's lives? On the first edition of "10 Good Minutes," Forrest Hanson dives into the research behind the key factor in any therapeutic relationship. If you enjoy this episode, you'll love our Patreon account! Studies: Psychotherapy is as effective for the treatment of depression as medication. Cognitive Behavioral Therapy is particularly effective when it comes to treating depression and anxiety disorders. Only a few of the studies d...
Dec 18, 2020•14 min•Ep 130•Transcript available on Metacast Does power corrupt? Where does compassion come from? And do positive or negative emotions serve as the basis for our true nature? Today we're exploring these questions with Dr. Dacher Keltner, a world-class expert on emotion, power, and morality. About Our Guest: Dr. Keltner is a professor of psychology at the University of California, Berkeley, where he directs the Berkeley Social Interaction Lab. He’s also the founder and co-director of the Greater Good Science Center. Dr. Keltner is also the ...
Dec 14, 2020•57 min•Ep 129•Transcript available on Metacast It’s been a long, strange, challenging year. As we get toward the end of it, and look forward to 2021, it feels appropriate to start by taking a look back and seeing what, if anything, we can learn from the year that’s gone by. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:30: The importance of internal resources. 4:15: "It can happen to us too." 6:00: Putting more effort into what’s local. 8:30: Interdependence and interconnection. ...
Dec 07, 2020•52 min•Ep 127•Transcript available on Metacast We're all subject to forms of bias and prejudice. On this episode, Forrest and Rick are joined by Dr. Jack Glaser, an expert on intergroup bias and racial prejudice, to explore what we can do to overcome our innate tendencies. About the Guest: Dr. Jack Glaser is a Professor at the Goldman School of Public Policy at UC Berkeley. He studies intergroup biases and the unconscious operation of stereotypes and prejudice, and is particularly interested in racial profiling. Jack is also the author of Su...
Nov 30, 2020•1 hr 9 min•Ep 126•Transcript available on Metacast On today's short episode, Dr. Rick Hanson leads a guided meditation aimed at experiencing gratitude and finding the small pleasures in life. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Connect with the show: Subscribe on iTunes Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Forrest's Website Sponsors: From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long...
Nov 27, 2020•18 min•Ep 128•Transcript available on Metacast The holidays are coming up, and for many people they’re likely to be very different this year from usual. Experiencing sadness or disappointment around the holidays is normal even among the best circumstances, and we're far from those. On this episode, Dr. Hanson and Forrest explore how to work with this year's natural feelings of sadness and disappointment. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 4:50: A therapy session focused ...
Nov 23, 2020•54 min•Ep 125•Transcript available on Metacast Learning is the single most important skill: if you know how to learn, you can get good at anything else. Today we're joined by Josh Kaufman, author of The Personal MBA, to explore the 20 hour rule, the problems with 10,000 hours, cognitive biases, and how you can learn anything more quickly. About our Guest: Josh is the author of three bestselling books: The Personal MBA, The First 20 Hours, and How to Fight a Hydra. The Personal MBA is a #1 international bestseller, and he's also responsible f...
Nov 16, 2020•53 min•Ep 124•Transcript available on Metacast If you live in the United States – and probably for many people who don’t – it’s been a bit of a stressful week. Today Dr. Hanson and Forrest talk about relaxing anxiety, weathering the storm, and taking in the year as a whole. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 1:30: Where do we want to allocate our attention? 5:00: Rational, appropriate stress and anxiety. 8:00: The cost of ‘negative’ emotions. 12:30: Practices of calming ...
Nov 09, 2020•51 min•Ep 123•Transcript available on Metacast In the second part of our 10 most essential lessons for a great life, we explore accepting difference, open heartedness, healthy skepticism, embracing life, and impermanence. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 2:30: Different people are different. 10:00: Open your heart. 13:45: Open heartedness as a ‘field.’ 19:20: Cultivate a stance of healthy skepticism. 27:00: Honor the gift of your life. 33:00: All things end. 37:00: The...
Nov 02, 2020•50 min•Ep 122•Transcript available on Metacast What are the most essential lessons we've ever learned? Today we're exploring the first half of our 10 most important practices, skills, techniques, and reflections for the long road of life. Today we cover getting on your own side, the impact of childhood, widening your view, slowing down, and taking in the good. A quick summary of Rick's approach to taking in the good. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 1:30: Introduction:...
Oct 26, 2020•46 min•Ep 121•Transcript available on Metacast About the Episode: Studies show that Americans feel less connected and more divided than ever before. Celeste Headlee, an award winning journalist, joins us to explore how we can navigate the many hard conversations that are happening these days. About our Guest: In her 20-year career in public radio, Celeste appeared on NPR, PRI, CNN, and the BBC. She has been the Executive Producer of On Second Thought for Georgia Public Broadcasting, and anchored shows including Tell Me More, Talk of the Nati...
Oct 19, 2020•1 hr•Ep 120•Transcript available on Metacast It’s one thing to use some of the tools that we talk about on this podcast when things feel stable and are going “good enough.” It’s another to apply them when the world feels threatening. Today we’re learning how to have more 'equanimity,' which is what allows us to maintain our composure, presence of mind, and perhaps even wellbeing under challenging circumstances. Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Key Topics: 1:30: How do we define ...
Oct 12, 2020•47 min•Ep 119•Transcript available on Metacast How can we be more productive, and improve our ability to focus on the things we really care about, without it becoming a source of stress? Chris Bailey, who TED described as "possibly the most productive person you could ever meet," joins us to explore how to get your brain to focus. About our Guest: Chris is the bestselling author of Hyperfocus and The Productivity Project, and his website A Life of Productivity has a small army of devoted readers. Chris' wonderful TED talk, How to Get Your Br...
Oct 05, 2020•59 min•Ep 118•Transcript available on Metacast How have children experienced this year's challenges, and how can we get better at talking with them about race and racism? Today we’re focusing on trauma, resilience, and effective coping, and particularly on the unique challenges experienced by young people and their parents. About our Guest: Dr. Allison Briscoe-Smith is a child clinical psychologist who specializes in trauma and issues of race. She is a senior fellow of Berkeley’s Greater Good Science Center, and is both a professor and the D...
Sep 28, 2020•58 min•Ep 117•Transcript available on Metacast How can we maintain contentment, calm, or inner peace, while still aiming high, pursuing good goals, and experiencing natural frustration and anger? And is contentment even a good goal when there's so much injustice out in the world? Rick's Course: If you'd like to learn how to change your brain for the better, check out Rick's Positive Neuroplasticity Training. It's a six-week online course that will teach you how to beat your brain's negativity bias, and have more confidence, compassion, and i...
Sep 21, 2020•50 min•Ep 116•Transcript available on Metacast How can we find happiness even when times are challenging? Dr. Tal Ben-Shahar joins us to explore authentic happiness, accepting difficult emotions, and giving yourself permission to be human. About our Guest: Dr. Tal Ben-Shahar is the bestselling author of six books, founder of the Happiness Studies Academy, and former professor of two of the largest courses in Harvard’s history. Learn more about his Certificate in Happiness Studies program here. Use the code HAPPY for a 10% discount. Support t...
Sep 14, 2020•53 min•Ep 115•Transcript available on Metacast Today, we're exploring the single most important skill we will ever teach on this podcast: How to change the brain in lasting ways. The dirty secret of the personal growth industry, and self-help and psychology more broadly, is that most of what we learn doesn't stick. So, what can we do to achieve the ‘holy grail’ of personal growth – lasting change in our hearts, minds, and behaviors? Rick's Course: If you'd like to learn more about how to change your brain for the better, check out Rick's Pos...
Sep 07, 2020•58 min•Ep 114•Transcript available on Metacast What are the consequences of growing up inside an abusive family, and what can we do as adults to heal old wounds? Today we're joined by Pete Walker, a practicing therapist and expert in Complex PTSD. About Our Guest: Pete is a licensed psychotherapist practicing in the San Francisco Bay Area, who specializes in helping adults who were traumatized in childhood. He’s the author of three books, including Complex PTSD : From Surviving To Thriving. It’s a practical, user-friendly self-help guide to ...
Aug 31, 2020•56 min•Ep 113•Transcript available on Metacast What makes for a great team – whether personal or professional – and how can organizations and individuals create a more psychologically healthy environment? Many of us have been fortunate enough to be on a really great team…and most all of us have probably been on a bad one. So, what makes for a great team – whether personal or professional – and is it as simple as just being good at your job, or is there more to it than that? It turns out one of the key factors is called psychological safety, ...
Aug 24, 2020•47 min•Ep 112•Transcript available on Metacast Sharon Salzberg, one of the most prominent teachers of mindfulness in the West, joins us to discuss how we can create real change in our hearts, minds, and lives. About our Guest: Sharon Salzberg is a central figure in the field of meditation, a world-renowned teacher and NY Times bestselling author. Her 11th book, Real Change: Mindfulness to Heal Ourselves and the World, comes out September 1st. She's also the host of the fantastic Metta Hour podcast. New Sponsor: Join over a million people usi...
Aug 17, 2020•50 min•Ep 111•Transcript available on Metacast 
