Today's episode focuses on getting the most out of your New Year's Resolutions!Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Timestamps:0:45: Do you make resolutions?2:30: A process for new resolutions.4:00: Focused goal setting.6:10: Good crowds out great.7:10: Be aware of how setting resolutions makes you feel.8:30: Pitfalls around resolutions.12:05: Process vs. outcome.13:20: Setting goals for love, work, and play.15:20: The power of little numbers.19:15: Sticking with resolutions.21:30: Focusing on what you can control.23:30: Means and ends.27:15: Affective forecasting.29:45: Big picture ends and actionable means.33:15: Focusing on the present moment.36:00: Removing negative influences.The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.Connect with the show: Follow Forrest on YouTube Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest conclude their yearlong journey through the 12 strengths with a final episode dedicated to opening our hearts to all beings.If you would like to learn more about Dr. Hanson's new online program Neurodharma, follow this link! Use the code BEINGWELL for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:1:30: What does “widening the circle of us” mean?5:00: The evolution of prejudice.6:30: What are the benefits to us of widening the circle?12:30: How can we tell if we’re being discriminatory?18:30: What can we do to expand the circle of us?27:10: Key takeaways from the last year.37:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

In the second of our two episodes dedicated to Forgiveness, Dr. Hanson and Forrest explore the tender territory of forgiving yourself. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:0:45: Why do some people struggle to forgive themselves?2:30: Why it’s good to forgive yourself.4:00: Taking maximum reasonable responsibility.7:15: Feeling appropriate remorse.11:05: Making amends.15:20: Seeing the larger causes.17:15: The balance between taking full responsibility and seeing larger causes.20:40: Asking for forgiveness.22:05: Offering forgiveness to yourself.24:40: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore one of the most important, and challenging, ways we can give to other people: Forgiveness. If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:0:50: What are the two kinds of forgiveness?2:20: The challenges of forgiveness.7:10: The real goal of disentangled forgiveness.8:10: What needs to happen before we disentangle?11:10: Creating a coherent internal narrative.14:45: Using forgiveness as a balm to our wounds.15:30: Suggestions for disentangling.21:40: How can we know when it’s appropriate to extend a full pardon?26:45: Remembrance and responsibility.28:15: A story of full-pardon forgiveness.31:50: Taking a wide view.34:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Each of us gives in many small ways every day. Each of these gifts is valuable, and each is an opportunity to feel good. But it's often hard to experience them that way! Dr. Hanson and Forrest begin the final strength of Generosity by exploring how we can do just that.  If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:1:00: What is “everyday giving?”3:20: The evolution of generosity.9:25: What generosity gives to us.12:00: Feeling like a person of value.15:30: Blocks to giving.20:00: Compassion and equanimity.23:30: How to build equanimity.28:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

How would your behavior change if you framed your actions as offerings to others? Dr. Hanson and Forrest bring the strength of Aspiration to a close by exploring how we can give what's truly in our heart.If you'd like to learn more about Dr. Hanson's online program The Foundations of Well Being, follow this link! Use the code BEINGWELL10 for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:0:25: What does it mean to make your offering?4:05: How does making your offering support aspiration generally?5:45: Two blocks to aspiration.8:45: How making your offering simplifies relationships.10:10: Finding fertile ground.13:45: Being wise around persistence.16:30: How can we find more fertile ground?23:10: Whole effort, whole heart.27:15: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore how we can "aspire without attachment;" dreaming big dreams and pursuing them with commitment, while also being at peace with whatever happens.If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:0:40: What does “aspiring without attachment” mean?2:45: Why is it a good thing to aspire without attachment?7:55: Process vs. outcome goals.10:35: Re-framing what “winning” looks like.15:00: Accepting the reality of negative outcomes.16:45: “Failure” as part of a process.18:45: The power of big goals.20:30: Relaxing the sense of self.28:15: Being carried by purpose31:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Hanson and Forrest explore how we can learn from and bring to life our childhood dreams - a key part of Aspiration.If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:1:15: Why is aspiration a key strength?3:30: Why are childhood dreams important?6:15: Viewing the world without assumptions.10:15: Aspiring toward ends rather than means.14:15: Being conscious of the impact of other people.20:20: How the “dreaded experience” stops us from aspiring.24:00: Love, work, and play.29:15: Including talents and values in your life.34:20: Ikigai37:45: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we’re beginning a new strength, Aspiration, with a conversation between Dr. Hanson and Dr. Dan Siegel. During this episode, Dr. Siegel will explain how you can use “mindsight" to tap into the dreams you had as a child, and honor those aspirations as an adult. This interview is also a part of the Foundations of Well-Being online program. If you'd like to learn more about the Foundations of Well Being: https://thefoundationsofwellbeing.com/affiliate/38370Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:1:15: Interview begins4:00: Why has it been important to you, personally, to develop inner strengths?8:25: How has your life experience contributed to your view of Aspiration?14:55: How can you use Mindsight to tune back in to your childhood dreams?21:20: Reclaiming the dreams of your youth.29:45: What are some of the internal blocks people bump into?38:30: Supporting the thriving of others.46:15: How can we support the aspirations of younger people?56:30: What advice would you give your younger self? Learn more about your ad choices. Visit megaphone.fm/adchoices

At even the best of times, our relationships require a natural process of correction – let’s call it repair – to clear up little misunderstandings and ease points of friction. Doing that skillfully is the focus of today's episode.If you'd like to start making real, positive changes to your brain and your life, but you don't have a lot of extra time, then you may want to check out Rick Hanson's new program: Just One Minute. Use the code BEINGWELL at checkout for 10% off the purchase price.Sponsor Message: We're now on Patreon! If you'd like to support the podcast, follow this link.Connect with the show: Visit us on the web Follow us on Instagram Follow Rick on Facebook Follow Forrest on Facebook Subscribe on iTunes The material in this podcast comes in large part from our book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. If you like the podcast, you'll love the book!Timestamps:1:15: What are the common things that require repair?3:25: The problem of resisting repair.9:00: Checking our attributions and understandings.15:30: Negotiating relevant values.17:40: Know that your needs matter.20:50: Expressing your needs clearly.22:15: Scaling your relationships.23:40: Repair as an expression of caring.25:45: Leading with the good.27:00: Recap Learn more about your ad choices. Visit megaphone.fm/adchoices