Wise Effort

Sometimes, more isn’t more when putting your energy toward your values. If you are a high achiever or like to put your all into things, you must become more skillful and strategic about using your effort. In this skill-building episode, Diana Hill offers three simple but impactful tips to rebuild your energy to keep doing what you love without burning out.You learn:The significance of noticing the point of diminishing returnsHow to diversify your energy dietThe benefits of productive procrastinationThe importance of having more fun in your daily lifeRelated ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

Are you engaging in meaningful work that benefits you and has a positive impact on the world around you? Brendan Kiernan of Helo.tv is a visionary in the media industry transitioning towards purposeful, positive-impact projects. Exploring the intersections of psychology, AI, and climate change, this episode delves into Kiernan’s journey from a conventional CEO to a climate change innovator with the Museum of Tomorrow. Through their insightful dialogue, Dr. Hill and Kiernan explore the essence of meaningful work, the challenges of aligning personal values with professional endeavors, and the transformative potential of envisioning a hopeful future for our planet.The importance of aligning professional projects with personal values and the planet’s well-being. How the Museum of Tomorrow uses AI to help individuals imagine and strive for a post-climate crisis world. Strategies to overcome obstacles when pivoting towards more values-aligned work, emphasizing psychological flexibility and the willingness to embrace discomfort. The role of envisioning a positive future motivates climate action and how collective visioning can lead to a more connected and sustainable world.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

Michael Herold is a confidence coach, public speaker, and ACT specialist. He also has a neuromuscular condition that may necessitate him leaving his beloved life in Vienna soon. In this real play, Dr. Diana Hill and Michael explore what it would look like to live life on his own terms.Listen and learn:Why it’s helpful to write your own nightmare reviewThe benefits of making selfishness a valueThe art of asking for helpWhat it looks like to live a 5-star lifeCan Michael turn his life from his feared 2-star review to his fearless 5-star one? Listen to find out! Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

Dr. Diana Hill, expert in using mantras, discusses the impact of mantras on the brain and offers simple secular mantras to try. She also shares how to set up a formal and informal mantra practice. The podcast explores the healing power and science of mantras, personalized mantras for inner peace, impact of mantras for gratitude and calmness, and the healing power of mantras for mindfulness.

What does it mean to interact in a secure way from a centered, wise space? According to Dr. Ann Kelley, co-author of Secure Relating and co-host of the popular podcast Therapist Uncensored, we all move in and out of secure and insecure patterns in our relationships. Ann’s modern take on attachment theory moves us from rigid categories into a more dynamic, evolving, and systemic look at our relational patterns.Listen and learn:What is the Modern Attachment Regulation SpectrumHow we borrow each other’s nervous systemsWhy sometimes it’s better to speak in sentences, not essaysThe difference between leaning “red,” “blue,” or “green” when it comes to relating with othersHow our nervous system is shaped by our environment, history, and contextJoin us in this episode to discover the key to secure relating: identifying your nervous system’s protective emotional reactions so you can find your way back to connection.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

In this real play, Dr. Diana Hill is joined by workshop participant Jennie Nash live from a Blue Spirit Costa Rica retreat. Together, they navigate Jennie Nash’s feelings of being trapped by her own success amidst celebrating significant personal milestones and leading a successful business that trains and certifies book coaches. Through exploring wise effort, values, and the balance of effort in life and work, Jennie discovers the subtle nuances between meaningful engagement and burnout while unearthing the importance of self-commitment, authenticity, and valuing herself.You will learn: The intricacies of feeling ‘trapped’ by one’s own success and how to explore these feelings through wise effort.How to identify and align with your core values, even amidst burnout, and use these values to guide your life and work. Strategies for balancing high-effort, value-aligned work with necessary self-care and personal development to prevent burnout.Listen to this episode for a compelling narrative on finding equilibrium within success and reaffirming one’s values through self-reflection.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

According to Dr. Emily Weinstein, head of Harvard’s Center for Digital Thriving, we are going about it wrong regarding kids and screens. We must stop demonizing technology and take a more critical and optimistic look at its benefits and harms. In this episode, you’ll explore:Misconceptions parents and caregivers have about teens and screensWhy the teenage brain is especially vulnerable to the harmful aspects of social mediaHow to start conversations with your kids about values and techHow to develop healthier tech habitsWhy let your kid critique you for once!We need both critical, thoughtful attention to the harms and benefits of technology and be optimistic that there are evidence-based strategies that can help us thrive in a digital world.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

We often hear that we need to learn to tolerate uncertainty and be comfortable with our feelings. However, it's not always easy to do so. Dr. Diana Hill shares psychology research, personal experiences, and practical strategies that can help you confront and work with difficult emotions.In this episode, Dr. Hill covers the following topics:Two things that can worsen difficult feelingsDistress tolerance skillsThe negative consequences of venting your angerAn ACT-based practice that can help you get comfortable with being uncomfortableListen to Dr. Diana Hill's thoughts and tips to help you with difficult feelings.Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

According to Ofosu Jones-Quartey, everyone is deserving of their own love and compassion, because in this moment, you are enough. Inner work is the way we begin to change the world for the better. In this episode, Ofosu Jones-Quartey, Born I, explores the intersection of hip hop, mindfulness, compassion, and human vulnerability. You’ll explore:The power behind the mantra and koan “You are enough”Healing the pain that you didn’t take care ofSelf-compassion as a pathway to belongingSongs by Born I including: In This Moment, Om Madne Padne Om, Avalo and more!Give yourself the gift of slowing down to listen to his deep teachings and music!Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming event Connecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025

Confidence is defined as the feeling or belief that you can rely on someone or something; firm trust. When we're in an uncomfortable conversation with another person, speaking up requires some inner confidence. In this episode, Diana engages in a real play with Jane Chapman, chef and founder of Communal Table, about developing the inner confidence to speak up in groups and live out your values even when it’s uncomfortable. Diana leads Jane in an embodied compassion exercise you can try for yourself!You’ll explore:What blocks us from developing confidence in ourselves?The importance of a challenge mindset over a threat mindsetHow to create an inner army of compassion that will support you in stepping into difficult conversationsListen to this real play to hear a living example of wise effort and learn some simple things you can do to develop more confidence today!Related ResourcesGet enhanced show notes for this episodePre-order my upcoming book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special pre-order bonus gifts.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Diana's Upcoming EventsI want to see you in person and online at one of my upcoming events.Diana's Upcoming Events Fall 2025