Affect Regulation Training is a comprehensive guide for practitioners, integrating strategies from cognitive behavior therapy, mindfulness-based interventions, emotion-focused therapy, and dialectical behavioral therapy. It aims to enhance emotion regulation skills, which are crucial for addressing various psychological disorders. The effectiveness of this training has been demonstrated in several high-quality studies.
In 'The Courage to Teach,' Parker J. Palmer argues that good teaching cannot be reduced to technique but is rooted in the identity and integrity of the teacher. The book emphasizes the need for teachers to be authentically present in the classroom, connected with their students and the subject matter. Palmer discusses the flaws of objectivism, the importance of community-centered learning, and the necessity of addressing the inner life of teachers in educational reform. He advocates for a relational understanding of knowledge and highlights the importance of vulnerability and connectedness in teaching and learning.
In this book, Dr. Brené Brown dispels the cultural myth that vulnerability is weakness and reveals it as our most accurate measure of courage. She explores how vulnerability is the birthplace of joy, belonging, creativity, authenticity, and love. Brown discusses the importance of wholehearted living, shame resilience, and the dangers of numbing vulnerability. She provides insights on how to cultivate characteristics like authenticity, self-compassion, and gratitude, and how to engage with the world from a vulnerable place to deepen connections and enrich personal growth.
In this book, Carol S. Dweck introduces the concept of two mindsets: the fixed mindset and the growth mindset. People with a fixed mindset believe their abilities are static, while those with a growth mindset believe their abilities can be developed through effort and learning. Dweck shows how these mindsets influence success in school, work, sports, and personal relationships. She also discusses how to adopt a deeper, truer growth mindset, and how this can transform individual and organizational cultures. The book emphasizes the importance of perseverance, learning from failures, and embracing challenges as key components of the growth mindset[1][2][5].
In 'Four Thousand Weeks', Oliver Burkeman offers a contrarian approach to time management by focusing on the finite nature of human life. Assuming an average lifespan of 80 years, the book calculates that we have approximately 4,000 weeks to live. Burkeman argues against the modern fixation on productivity and efficiency, instead advocating for embracing the limits of time and prioritizing what truly matters. The book draws on insights from ancient and contemporary philosophers, psychologists, and spiritual teachers to help readers construct a more meaningful life by accepting and working within the constraints of time. It addresses issues such as the efficiency trap, the pitfalls of convenience culture, and the importance of living in the present while acknowledging the unpredictability of the future[3][4][5].
This book provides 366 meditations on Stoic wisdom, featuring new translations of passages from Epictetus, Marcus Aurelius, Seneca, and other Stoic philosophers. Each day, readers are presented with a Stoic lesson explained in modern language, along with advice on how to apply these lessons in everyday life. The book is organized temporally and thematically across the twelve months of the year, making it a daily resource for practicing Stoicism[4][5][6].
This book, based on Tillich's Terry Foundation lectures at Yale University, discusses the concept of courage in various philosophical and theological contexts. It presents courage as the strength to affirm one's own life in spite of its inevitable end and the lack of purpose. Tillich analyzes courage in relation to fortitude, wisdom, self-affirmation, and existence itself, drawing on thinkers such as Plato, Aquinas, the Stoics, Spinoza, and Nietzsche. The book is a sophisticated discussion of human ontology, anthropology, and theology, introducing these concepts to a lay readership.
Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].
The book is divided into two parts. The first part recounts Frankl's harrowing experiences as a prisoner in Nazi concentration camps, including Auschwitz, between 1942 and 1945. He describes the inhumane conditions and the psychological and emotional struggles of the prisoners. The second part introduces Frankl's theory of logotherapy, which posits that the primary human drive is the search for meaning, rather than pleasure. Frankl argues that meaning can be found through three main avenues: work (doing something significant), love (caring for another), and suffering (finding meaning in one's own suffering). The book emphasizes the importance of finding purpose and meaning in life, even in the most adverse conditions, as a key factor in survival and personal growth.
In 'The Willpower Instinct,' Kelly McGonigal explains the science behind self-control and provides practical strategies to enhance willpower. The book is based on her 10-week course at Stanford University and covers topics such as the physiology of self-control, the role of stress and dopamine, and techniques like meditation and breathing exercises to improve willpower. McGonigal breaks down willpower into three categories: 'I will' (doing things that improve your life), 'I won’t' (avoiding things that undermine your health and happiness), and 'I want' (focusing on long-term goals). The book offers experiments and challenges to help readers apply the theories in their daily lives and improve their overall health, happiness, and productivity.
In 'Radical Compassion,' Tara Brach offers a heartfelt and deeply practical approach to healing and freedom. The book introduces the RAIN meditation practice—Recognize, Allow, Investigate, Nurture—which helps loosen the grip of difficult emotions and limiting beliefs. Brach uses memorable stories and self-reflective questions to support insight and understanding, addressing topics such as shame, fear, negative self-beliefs, and the importance of forgiveness and compassion. The book is grounded in both modern brain science and ancient wisdom, providing accessible practices to awaken courage, love, and deep wisdom within readers.
This book by Alan W. Watts provides a detailed introduction to Zen Buddhism, tracing its origins from Mahayana Buddhism and Taoism. Watts explains the basic principles and practices of Zen, such as direct experience, 'no-mind', and the importance of the present moment. The book also delves into the application of Zen in various arts like haiku, calligraphy, and archery, highlighting how Zen permeates different aspects of life. It contrasts Eastern thought with Western philosophy, emphasizing spontaneity, non-graspingness, and calmness of mind. The author's approach is respectful and informative, making it a strong introduction to Zen for Western readers.
In 'Happy: Why More or Less Everything is Absolutely Fine,' Derren Brown delves into the concept of happiness from various angles, drawing on influences from Stoicism, philosophy, literature, and modern psychology. The book is divided into three sections: 'Beginnings,' which discusses the stories we tell ourselves and the problems with self-help; 'Solutions,' which explores living a considered life, dealing with emotions, and regaining control over our narratives; and 'Happy Endings,' which addresses the fear of death and how to live in the present. Brown argues that true happiness is not found in material goods or external events but in accepting the indifference of the universe and finding contentment in the present moment[2][4][5].
In this book, Charles Duhigg explores the science of habit formation and change. He explains the 'habit loop' consisting of a cue, a routine, and a reward, and how understanding this loop can help in changing bad habits or forming good ones. The book includes numerous examples from various fields, such as how Procter & Gamble successfully marketed Febreze, how Alcoa transformed its business by focusing on safety, and how individuals like Olympic swimmer Michael Phelps and civil-rights hero Martin Luther King, Jr. benefited from specific habits. Duhigg argues that by harnessing this science, individuals and organizations can transform their lives and businesses[2][4][5].
In 'The Moral Animal', Robert Wright delves into the world of evolutionary psychology to explain human behavior, emotions, and moral conduct. The book uses Charles Darwin's life and personal conduct in Victorian England as a case study to illustrate how evolutionary forces shape human behavior. Wright discusses topics such as jealousy, altruism, and social class, arguing that many of our actions are driven by subconscious genetic strategies aimed at survival and the propagation of our genes. The book also explores the paradox of how moral and responsible actions can emerge from a strictly Darwinian interpretation of human behavior, suggesting that understanding our evolutionary past can help us override our primitive programming and develop a more common moral outlook[1][2][4].
In 'The War of Art', Steven Pressfield identifies the internal force of 'Resistance' that hinders creative endeavors. The book is divided into three sections: 'Resistance: Defining the Enemy', 'Combating Resistance: Turning Pro', and a final section that discusses the role of the muses and the battle between the Self and the Ego. Pressfield provides practical advice on recognizing and overcoming resistance, emphasizing the importance of professionalism, discipline, and continuous work in achieving creative success.
We can all struggle with procrastination. Putting stuff off not only makes us feel bad but it can set us back in our careers and lives. So what do we do about it? Dr Tim Pychyl is as one of the world’s leading experts in procrastination. He has written two books about how and why we procrastinate, as well as many scientific papers. In this episode of Deep Dive I talk to Tim about what exactly procrastination is, how to nudge ourselves into better habits, and spirituality and flow. Tim is such a brilliant and knowledgable researcher and this conversation gave me fascinating look into the the psychology of procrastination.
0:00 Intro
1:58 Procrastination vs. delay
9:43 Why can procrastination feel good?
13:41 Getting started
21:10 Goals, discipline, motivation
33:54 How can we achieve effortlessness?
38:02 Spirituality and flow
45:00 How do we nudge ourselves into habits?
56:44 Procrastination as an emotional problem
1:07:28 Why tips and tricks don’t always work
1:13:15 Reading philosophy
1:15:14 Being a father
🔗 CONNECT WITH TIM
🐦 Twitter
💻 Website
📕 Solving The Procrastination Puzzle
📙 Procrastination, Health and Wellbeing
🔗 CONNECT WITH ALI
💌 Sign up to my weekly email newsletter
🎥 YouTube Channel
💻 Website
📸 Instagram
🐦 Twitter
👥 Linkedin
💙 The Friendzone Discord
📚Check out my New York Times Bestselling book Feel-Good Productivity!
Amazon
Website
📚 RESOURCES MENTIONED
The War of Art by Steven Pressfield - https://geni.us/H7z29S
The Moral Animal by Robert Wright - https://geni.us/fwolPQ
Atomic Habits by James Clear - https://geni.us/lsrei
The Art of Procrastination by John Perry - https://geni.us/RbB8ZP
The Power of Habit by Charles Duhigg - https://geni.us/h3XN0s6
The Power of Vulnerability by Berne Brown - https://geni.us/b19T
The Willpower Instinct by Kelly McGonigal - https://geni.us/L8oK5
The Courage to Teach by Parker Palmer - https://geni.us/7Aa9a5
A Guide to the Good Life by William Irvine - https://geni.us/A7bExOK
Happy by Derren Brown - https://geni.us/GHHI
The Daily Stoic by Ryan Holiday and Stephen Hanselman - https://geni.us/alvI2o
Four Thousand Weeks by Oliver Burkeman - https://geni.us/oZwL
The Way of Zen by Alan Watts - https://geni.us/rqlvW6
Radical Compassion by Tara Brach - https://geni.us/zypL
Affect Regulation Training by Matthias Berking - https://geni.us/UlSk9z
The Courage to Be by Paul Tillich - https://geni.us/cf0JR
Man’s Search for Meaning by Victor E Frankl - https://geni.us/nFjoNo
Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/
Sponsored by Shortform
This episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.
Leave a review
If you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏
Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistor
Check out the episode on the Deep Dive YouTube Channel.
See privacy policy at https://transistor.fm/privacy