Most of us ruminate. We get caught in a loop of thoughts that replay over and over again. It’s as if our brain is stuck in a place we don’t want to be, yet we can’t break free. Over time, those repetitive thoughts can become the lens through which we see ourselves, other people, and the world—and that lens is often shaped more by fear than reality. Donna Jackson Nakazawa can help us break the cycle. An award-winning science journalist, Donna is the author of Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist. She spent years talking with researchers and clinicians to understand why we ruminate—and, more importantly, how we can shift from negative rumination toward creativity, curiosity, and growth. Donna shares practical tools I’m already putting into practice. This is a book I’ll return to again and again. Episode Links Are You Processing Your Emotions or Just Ruminating How to Escape a Thought Spiral Understanding Why We Get Lost in Thought Spiraling The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

Most of what we hear about the middle part of our lives is untrue. It’s focused on the myth of the midlife crisis rather than the realities of these years. This can create a sense of dread for a period of time with tremendous upside. Margie Lachman has spent her career studying midlife. She's author of the book, Primetime: A New Vision for Midlife, Professor of Psychology at Brandeis University, and an expert in adult development and aging. Margie also directs the Brandeis University's Lifespan Lab. This is a conversation about the complexities of midlife. In it Margie shares how to navigate them successfully. Episode Links The ‘Midlife Crisis’ is Overblown – It’s Actually an Opportunity Why Midlife Might Actually Be Awesome 5 Ways to Shape Your Health and Happiness in Midlife The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

There are times in our lives where we feel stuck, be it personally or professionally. It might be in our career. It might in a relationship. We’re smart, so we try to think our way out of it. But when we’re really stuck, thinking can turn into ruminating. And the more we think, the more we stay stuck. That’s when the labeling kicks in. The voice in our head labels us lazy, or crazy, or just plain unmotivated. Today’s guest, Britt Frank, is a licensed specialist clinical social worker (LSCSW). She’s written the book, The Science of Stuck: Breaking Through Inertia to Find your Path Forward. Britt’s the perfect person to teach us how thinking our way forward may not be the right tool for the job. In this interview, she explains how we get stuck and steps we can take to move through it. Episode Links How Long Does It Actually Take to Break a Bad Habit? Six Things Successful People Always Do in a Conversation Do Hard Things by Steve Magness The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

No one wants to feel like a sucker. In fact, the very thought of being one – of playing the fool – shapes our behavior in powerful ways. But what if our fear causes us to make choices that aren’t good for us? Or worse, what if people weaponize our fear in order to dominate or disempower us? Tess Wilkinson-Ryan has written a stunning book on the topic called, Fool Proof: How Fear of Playing the Sucker Shapes Our Selves and the Social Order and What We Can Do about It. A psychologist and law professor, Tess helps us understand what this fear is, why we have it, and how it plays out in law, politics, and everyday life. She also shares how to overcome it and make the decisions that are aligned with our goals. It’s a book you’ll keep thinking about long after you’ve read it. Episode Links Breach is for Suckers Transferring Trust: Reciprocity of Norms and Assignment of Contract Moral Judgment and Moral Heuristics in Breach of Contract Njinga of Angola: Africa’s Warrior Queen by Linda Heywood The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

Runners have pacers to help them manage their energy throughout a race. They couple that with a training program that balances extreme and moderate effort with rest. Research shows that this balanced approach ensures a stronger performance. Like professional athletes, we, too, seek high performance. But we may not realize that, like runners, we need to manage the pace of our lives. That’s where science journalist Elizabeth Svoboda comes in. Curious about the way athletes build rest into their workouts, she wondered if their recovery plans could help the rest of us. This research informs her book, The Art of Pacing: A Guide to Balancing Short-Term Demands with Long-Term Thriving. In it, she shares a range of effective tips that include personal storytelling, modulation, and much more. Related Links How to Find Inner Resolve in Times of Upheaval An Athletic Coach for the Mind? Interview with Malissa Clark The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

There’s a lot to be said for the excitement we feel when we first set a goal for ourselves. The sense of exhilaration can give us the momentum we need to get started. But when the exhilaration wears off – and it usually does – we’re faced with a choice. Will we revert to old habits or develop new ones? These moments are what Jonathan Rhodes calls choice points, and the decisions we make can really add up. Ultimately, how we manage ourselves in these moments can be the difference between the life we have and the life we want. That’s why I wanted to interview Jonathan Rhodes, author of the book, The Choice Point: The Scientifically Proven Method to Push Past Mental Walls and Achieve Your Goals. His Functional Imagery Training provides a concrete roadmap to help us stay the course. Episode Links Tokyo 2020: Simone Biles’ Withdrawal is a Sign of Resilience and Strength How to Overcome Self-Limiting Beliefs The Good Life: Lessons from the World’s Longest Scientific Study of Happiness by Robert Waldinger and Marc Schulz The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

We think we need complete freedom to achieve our goals. But maybe freedom is the problem. What if, instead, constraints are what we really need? That’s the question David Epstein was curious about. David Epstein is author of the bestselling books, Range and The Sports Gene. In his latest book, Inside the Box: How Constraints Make Us Better, he combs through the research and tracks down the stories of just how powerful constraints can be. David shares these lessons with us in his book. He also shares how he applied these lessons to the process of writing this book. In a world of overwhelm, David’s book is a comforting oasis and a powerful guide. Related Links Five Rules for Getting out of Your Own Way Why Your Best Ideas Aren’t Original Interview with Gloria Mark on Focus and Attention The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

We live in a world of markets. The ones we can easily see, like grocery stores or restaurants. And the ones that are less obvious, like college admission, waitlists, even your schedule. Yet these less obvious markets play an important role in our lives. That’s why I wanted to speak with University of Pennsylvania economist, Judd Kessler, author of the book, Lucky by Design: The Hidden Economics You Need to Get What You Want. He not only helps us recognize these hidden markets, but he also arms us with the knowledge we need to succeed in them. This is a book that will help you see the world with fresh eyes. You’ll not only understand how these less obvious markets work, but you’ll gain tips on more effectively designing your own. Related Links Is There a More Fair Way to Sell World Cup Tickets? The Hidden Economy Deciding Who Gets into Your Favorite Concert, Restaurant, and Theme Park ‘AI Killed the Cover Letter.’ This Wharton Economist Says the Hiring Ritual’s Days Are Numbered The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.

It would be great if we could gain success overnight. In a matter of hours, we’d be happier, smarter, maybe even wealthier. But when we step back and assess how much time success actually takes, we can feel overwhelmed. Those are the feelings Eric Zimmer certainly had. Faced with his own challenges, he knew he needed to change. And, over time, his curiosity about what change actually requires led him to the field of behavioral science. The lessons Eric’s learned from his research – and his own life experience – are what he writes about in his masterful book, How a Little Become a Lot: The Art of Small Changes for a More Meaningful Life. And there are insightful nuggets and how-tos in every chapter. Related Links Wendy Wood on the Science of Habits The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe

When life gets hard, humor can feel like a luxury. Like an indulgence we don’t deserve or have time for. But science tells a different story. Researchers have learned that humor can help with healing and grief, and it can improve our social connections. And innovators often call out the role fun plays in getting curious and acting on their ideas. One of these innovators is Chris Duffy, a stand-up comedian, TV writer, and host of TED’s hit podcast, How to Be a Better Human. Chris sees humor as a powerful life practice, an argument that lies at the heart of his book, Humor Me: How Laughing More Can Make You Present, Creative, Connected, and Happy. In this conversation we talk about how to build our humor muscle, what to avoid when going for a laugh, and why humor is really about the other person. Chris has written a book that is fun to read and fun to talk about. Talking to Chris, I can already feel my humor muscle getting stronger. Related Links How to Be a Better Human podcast with Chris Duffy Chris Duffy on Substack How to Find Laughter Anywhere, Chris Duffy’s TED Talk The Team Learn more about host, Gayle Allen, and producer, Rob Mancabelli, here. Support the Podcast If you like the show, please rate and review it on iTunes or wherever you subscribe, and tell a friend or family member about the show. Subscribe Click here and then scroll down to see a sample of sites where you can subscribe.