Dr. Jade Wu, a sleep psychologist with a PhD, dives deep into the fascinating world of sleep health. She debunks common myths, including the misconception that uninterrupted sleep is crucial for rest. Jade discusses nightmares, revealing how stress and trauma connect to them, and introduces imagery rehearsal therapy as a way to reshape these experiences. She also explores intergenerational sleep trauma and highlights the systemic disparities in sleep health among marginalized communities, advocating for a more inclusive approach to understanding sleep.

In this episode of Minds & Mics, I talk with author Nir Eyal about the relationship between technology use and wellbeing among children, parenting in the age of social media, and the virtues of getting out of your kids’ way.Show NotesHere are some of the highlights from our conversation:Common misconceptions about kids and technology useWhy screen time is a pointless metricWhat’s really behind increased rates of suicide and depression among kids?The mental health benefits of technologyRoot vs proximate cause of technology overusePsychological nutrientsDeci and Ryan’s self-determination theoryThe importance of free playThe Gardener and the Carpenter by Alison GropnikVariable reinforcementPlay Anything by Ian BogostMindset by Carol DweckWhy consistent family meals are so importantImplementation intentions and timeboxingYou can learn more about Nir and his work here:NirAndFar (Wesbite)Indistractable: How to Control Your attention and Choose Your Life (Book)Get New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.

In this episode of Minds & Mics, I talk with psychologist and author Pia Callesen about overthinking and the metacognitive approach to emotional struggles like anxiety and depression.Show NotesHere are some of the highlights from our conversation:What is overthinking, exactly?Types of overthinkingThe 2 reasons why we overthinkThe difference between anxious and depressive overthinkingOverthinking as a universal mechanism for emotional sufferingScheduled overthinkingMetacognitive Therapy vs traditional Cognitive Behavioral Therapy (CBT)Metacognitive Therapy vs Acceptance and Commitment Therapy (ACT)The busy train station metaphorThe windowpane experimentThe problem with coping skillsHow will psychotherapy be different in 50 years?You can learn more about Pia and her work here:Pia’s websitePia’s book: Live More Think Less: Overcoming Depression and Sadness with Metacognitive TherapyPia’s article on overthinking in Psyche: How to Stop OverthinkingGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released

In this episode of Minds & Mics, I talk with my friend Rosie Sherry about how she made the news for being a "reckless" parent, her distinctive approach to unschooling her kids, authenticity and vulnerability on social media, and what it means to practice self-care as a full-time community builder and mother of five.Show NotesHere are some of the highlights from our conversation:UnschoolingThe struggle to treat each child as they needHow Rosie thinks about self-careDealing with self-care guilt, especially as a momBarriers to women and mom breaking into the world of IndieHackingHow to encourage communities to be more vulnerableSurprising things Rosie as a creator struggles withEncouraging authenticity over cleverness on social mediaRosie’s advice to follow visions and missions, not peopleYou can learn more about Rosie and her work here:RosielandRosie on TwitterGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released

In this episode of Minds & Mics, I talk with Jay Clouse, the creator and host of one of my favorite podcasts, Creative Elements. Jay and I get into the details of creative overwhelm and burnout and how Jay manages it.Show NotesHere are some of the highlights from our conversation:What does overwhelm actually look like for Jay?Hard works as a response to feeling overwhelmedRespect for deadlines as a core part of Jay’s identityJay’s approach to “de-scoping” his schedule and task list to combat overwhelmUnderestimating the maintenance cost of evergreen productsThe investment banker and the fishermanHow does Jay think about work-life balance and what enough looks like?Why it’s so hard to say no and let go?Cultural pressure to keep doing more and never let goHow Jay thinks about self-care and what it looks like when the “red light” is flashing.What it looks like to really show up emotionally for important people in his life.Has being a podcaster and community builder made Jay a better listener in his personal life?Jays biggest insecurity as a creatorYou can learn more about Jay and his work here:JayClouse.com (website)Creative Elements (podcast)Podcast Like the Pros (course)Upside (podcast)Get New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released

Oliver Burkeman joins me to talk about the problem with the narrow concept of time management and how we mere mortals ought to think about managing our time instead.Show NotesTime management for 4-year-oldsThe narrow vs broad meaning of time managementThe importance trap and the temptation to “clear the decks”Anti-skills, negative capability, and the superpower that is emotional toleranceThe Antidote: Happiness for People Who Can’t Stand Positive ThinkingElizabeth Gilbert’s Big MagicThe relationship between expectations and controlDavid Kane’s RaptitudeWeirdly modern conceptions of timeMeditation teacher Joseph GoldsteinAre all expectations unhealthy?Zen and the Art of Motorcycle MaintenanceThe case for wasting time and atelic activitiesOliver’s to-do list recommendationsCal Newport’s Deep WorkJames Hollis’ Finding Meaning in the Second Half of LifeSusan Jeffers' Feel the Fear and Do It Anyway and Embracing UncertaintyWhat’s wrong with the self-help genre?The wounded healerJesse Singal and cranky self-helpDavid Brook’s The Second MountainMarilynne Robinson“Will this choice enlarge me or diminish me?”Douglas Harding’s On Having No HeadSeneca’s On the Shortness of LifeMary Oliver: “Tell me, what is it you plan to do with your one wild and precious life?”Learn more about Oliver and his work here:Oliver’s book: Four Thousand Weeks: Time Management for MortalsOliver’s website and (excellent) weekly newsletter: OliverBurkeman.comGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.

Emma McAdam is a licensed marriage and family therapist as well as the host of the popular YouTube channel, Therapy in a Nutshell. In today's episode, Emma and I talk about emotional processing and the most important ideas and skills we can learn to manage painful feelings in a healthy and productive way.Show NotesWhat is emotional processing?Why is emotional processing important?Wilderness therapyWhy is it so hard to talk about our feelings?Primary vs secondary emotionsBasic emotional processing skillsFeeling emotions in our bodiesEmotional check-insIntellectualizing emotionsAcceptance and Commitment Therapy (ACT)The importance of willingnessBig Magic and the Fear Monster by Liz GilbertValues-based decision-makingThe meaning of emotionsEmotional confusionLearn more about Emma and her work here:Therapy in a Nutshell (YouTube)WebsiteGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.

Dr. Christian Jarrett joins me on the show to discuss the science of personality change and to what extent we can deliberately modify our own personality.Show NotesWhat is personality, exactly?The Big 5 Theory of Personality What makes a personality theory valid?How writing a book changed how Christian sees personalityWhat are the mechanisms of significant personality shifts?Personality adaptabilityNeuroticismAre certain personality traits good or bad? Healthy or pathological?The most underrated principle for effective personality changeAre we really the average of the five people we spend the most time around?The Michelangelo EffectOrder effects in personality change: Inside out or outside in?Learn more about Christian and his work here:PsychologyWriter.org.uk (Personal Website)TwitterPsyche MagazineGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.

In this episode of Minds & Mics, I talk with Martin Reed, a health coach who specializes in helping clients with insomnia and sleep issues. Show NotesHere are some of the highlights from our conversation:Martin’s own struggles with insomnia and how they led him to become an insomnia educator and coachCoaching vs therapy for insomnia and sleep issuesThe dangers of insomnia “communities”Similarities in what causes insomniaWhat makes a case of insomnia “extreme”?Sleep traumaThe one thing Martin wishes people would do for better sleep healthMisguided cultural messages around sleepThe future of sleep healthSomething Martin’s changed his mind about recently about sleep and insomniaHow Martin deals with occasional bouts of poor sleepYou can learn more about Martin and his work here:InsomniaCoach.com (Website)Martin on YouTubeMartin on TwitterGet New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.

In this episode of Minds and Mics, I talk with Melody Wilding, a leadership and executive coach who specializes in helping sensitive high-achievers who are tired of getting in their own way, including struggling with imposter syndrome.Show NotesHere are some of the highlights from our conversation:Sensitive striversThe big 5 personality traitsDr. Elaine Aron and the highly sensitive personIs “fake it ‘till you make it” good advice?Imposter syndromeHow can parents help their kids avoid developing imposter syndrome?How can you get better and genuinely accepting praise and compliments?How do I know if imposter syndrome is something I can work through on my own or if it’s something I should get professional help for?How does company culture influence imposter syndrome?How can we build resilience against imposter syndrome?Is it a good idea to follow your intuition and your trust your gut?Is it better to focus on changing your beliefs or your actions?Should we simply accept negative thoughts and painful feelings or try to examine them?You can learn more about Melody and her work here:MelodyWilding.com (website)Trust Yourself (book)Get New Episodes FirstLearn more about the Minds & Mics podcast here, including how to subscribe and get all my newest episodes as soon as they’re released.