On this episode of the Wise Effort Show, Dr. Diana Hill discusses with biomechanist and best-selling author Katy Bowman about how to design a personalized movement plan that aligns with one’s values and bodily needs. They delve into the concept of 'nutritious movement,' exploring movement calories, macro and micronutrients, while highlighting the importance of integrating movement into different life domains.

Listen and Learn how to:

• Reframe Daily Activities as Nutritious Movement
• Address Movement Challenges in Daily Life
• Adapt to Life's Different Stages
• Find Joy in Physical Activities and Use Katy’s Tips for Incorporating Movement

Listen now to hear Katy provide practical advice on creating varied and enriching movement habits, addressing back pain, and maintaining dynamic movement throughout life.

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

Rethink Your Position and Move Nutritiously With Katy Bowman (Live From Costa Rica!)

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters

Creativity makes us feel alive, open, and expansive. It’s also one of the most essential skills you can have when solving complex problems and adapting to changing times. Yet we live in a world where creativity is undervalued, and we block ourselves from being creative by playing small or quitting when things get uncomfortable. In this skill-building episode, clinical psychologist and creativity seeker Dr. Diana Hill will walk you through 6 evidence-based and time-tested steps to boosting your creativity today!

Listen and learn:

• Contexts that will support your creativity
• The Neuroscience of Creativity
• Why you need to let it be bad before it can become good
• The value of mind wandering
• The importance of creating with others
• How to refine your creativity
• Letting it all go

Get enhanced show notes for this episode

***Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

***Reserve your spot in Diana's Costa Rica retreat in 2025!

***See Diana at an upcoming event

***Subscribe 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.

***Leave feedback for the show

***Thank you to the team, Craig and Ashley Hiatt, and to Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.

Are you yearning to express something, create something, or tell a story? The creative process isn’t easy and it involves entertaining a lot of bad ideas before you get to great ones. In this episode, Dr. Diana Hill sits down with Sarah Hamblin, a writer and director for The Daily Show. They explore her journey to creative innovative sketches that both are sensitive and make an impact.

Listen and learn:

• How to get past ego and get your ideas out there
• The creative process, and what blocks us from expressing ourselves fully
• The power of body language, working with others, psychological safety and feedback in creating something great
• The neuroscience of creativity
• What really happens in The Daily Show writer’s room

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.

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 returns
• How to diversify your energy diet
• The benefits of productive procrastination
• The importance of having more fun in your daily life

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.

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.

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell &...

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 review
• The benefits of making selfishness a value
• The art of asking for help
• What it looks like to live a 5-star life

Can Michael turn his life from his feared 2-star review to his fearless 5-star one? Listen to find out!

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.

Ever wonder what a mantra is and how to use one? In this skill-building episode, Dr. Diana Hill shares the emerging science behind mantras, offers some simple ones to try, and shows you how to design your own.

Listen and learn:

• The impact of mantra on your brain
• Simple secular mantras you can try out right away
• How to set up a formal and informal mantra practice

Listen to this episode with Diana Hill to use mantras to benefit your mind and body today.

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.

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 Spectrum
• How we borrow each other’s nervous systems
• Why sometimes it’s better to speak in sentences, not essays
• The difference between leaning “red,” “blue,” or “green” when it comes to relating with others
• How our nervous system is shaped by our environment, history, and context

Join 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.

Get enhanced show notes for this episode

• Want to become more psychologically flexible? Take Diana's on-demand course, "Foundations of ACT."

• Reserve your spot in Diana's Costa Rica retreat in 2025!
• See Diana at an upcoming event

• Subscribe 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.
• Leave feedback for the show

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

We can put our energy where it matters most and savor the good along the way.