Being Well with Forrest Hanson and Dr. Rick Hanson

• How to Get Your Life Together: The 90/10 Rule

  There’s never been more information out there about psychology, self-improvement, and mental health, making it easy to get lost in the details and lose sight of what matters. In this special episode, Forrest and Dr. Rick apply the 90/10 rule to psychology and self-help: what are the small handful of things that tend to make the biggest difference for people? You’ll learn why most self-help advice should probably be ignored, how to simplify your approach to happiness and personal growth, and what actually moves the needle when it comes to feeling better, getting unstuck, and building a fulfilling life. You can watch this episode on YouTube. Rumination Course: Rick’s 5-week online course Breaking Out of Rumination starts on March 29th. Rumination is a big pain point for many people, and this course will help you learn how to break repetitive patterns of thought. Learn more at RickHanson.com/ruminating, and use coupon code BeingWell25 to receive a 25% discount. Key Topics: 0:00: Introduction 2:00: Putting the big rocks in first 8:40: Root factors of well-being 15:15: Satisfaction, and what helps us rest easy 26:05: Avoidance, and responding to our own objections 32:35: Finding what matters to you, spirituality, and creative expression 36:25: Small, consistent action 39:50: Relationships and the power of repair 43:00: Stress, self-regulation, and creating space around your thoughts 48:55: Identifying your broken link, and the role of integrity 53:30: Allostatic load, and acknowledging when you’ve done your best 1:00:00: Being on your own side, pursuit mindset, and benefiting others 1:03:40: Self-concept, and joining the defense 1:06:00: Bottom up regulation, and taking one thing at a time 1:10:35: Recap I am now writing on Substack, check out my work there.  Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors Field of Greens from Brickhouse Nutrition is a superfood powder packed with vitamins, minerals, fiber, and antioxidants. Use the code BEINGWELL at fieldofgreens.com for 20% off your first order. Head to acorns.com/beingwell or download the Acorns app to start saving and investing for your future Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need. Head to zocdoc.com/being and download the Zocdoc app for FREE. Use promo code hanson at the link below to get an exclusive 60% off an annual plan at incogni.com/hanson. Sign up for a one-dollar-per-month trial period at shopify.com/beingwell.  Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/  Go to ZOE.com and find out what ZOE Membership could do for you. Use code WELL10 to get 10% off membership. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

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• Improving Focus and Fixing Your Attention Span

  Dr. Rick and Forrest explore how we can improve focus and fix our attention spans in a world that is constantly trying to distract us. They discuss common reasons it’s hard to focus and three key interventions that can help most people. Rick teaches approaches from mindfulness practice, and Forrest explains how we can improve focus motivation and distress tolerance. Topics include ADHD, the role of dopamine, expanding the “Goldilocks Zone,” the practice of doing hard things, and how we can become less reliant on willpower. You can watch this episode on YouTube. Key Topics: 0:00: Introduction 5:25: Three key areas where we seek focus 9:10: Self-belief and inner turmoil 14:10: Three factors for sustaining focus 20:50: The goldilocks zone, physical health, and emotional preoccupation 24:40: Difficulties with meditation and mindfulness 32:40: Willpower vs. motivation 40:20: Quieting the mind 41:25: Decreasing the reward value of our distractions 48:35: Being present with others 54:05: ‘Going wide’, self-compassion, and other tactics for completing tasks 1:02:10: Choice and rumination 1:06:15: Recap I am now writing on Substack, check out my work there.  Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors Field of Greens from Brickhouse Nutrition is a superfood powder packed with vitamins, minerals, fiber, and antioxidants. Use the code BEINGWELL at fieldofgreens.com for 20% off your first order. Head to acorns.com/beingwell or download the Acorns app to start saving and investing for your future Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need. Head to zocdoc.com/being and download the Zocdoc app for FREE. Use promo code hanson at the link below to get an exclusive 60% off an annual plan at incogni.com/hanson. Sign up for a one-dollar-per-month trial period at shopify.com/beingwell.  Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/  Transform your health with the ZOE Science & Nutrition podcast. Find it wherever you listen to podcasts. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

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  1:19:51
• Protecting Yourself from Narcissistic People with Dr. Ramani Durvasula

  Dr. Ramani Durvasula, one of the world’s leading experts on narcissism and narcissistic abuse, joins Forrest to help us learn how to understand, identify, and recover from relationships with narcissistic people. They start by discussing the traits associated with narcissism, the spectrum of narcissistic behaviors, and Dr. Ramani’s critiques of the NPD diagnosis. They then talk about different kinds of narcissism and why narcissists can be difficult to identify before moving on to the issues with narcissism in relationships. Dr. Ramani explains the general pattern narcissism follows, what narcissistic abuse looks like in practice, and what we can do to become more "narcissist resistant.” About our Guest: Dr. Ramani is a clinical psychologist, professor emeritus at California State University, Los Angeles, and the author of a number of books including her most recent It’s Not You: Identifying and Healing from Narcissistic People. Her work has been featured on The Today Show, CNN, and The New York Times. She also offers an online program for survivors of narcissistic abuse.  You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:30: Defining the variety of narcissistic personality styles 9:40: Narcissism as a tactic for external validation 13:00: Narcissistic supplies, personality style, and diagnosable conditions 24:45: The appeal of narcissistic traits, and their effect on specific relationships 33:25: Getting stuck in a relationship with a narcissist, and devaluation 42:45: Manipulation, gaslighting, and discerning what’s real 52:35: Becoming narcissist resistant 1:00:45: Nervous system responses 1:03:25: Covert narcissism and seeing your own traits 1:06:45: Recap I am now writing on Substack, check out my work there.  Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors Field of Greens from Brickhouse Nutrition is a superfood powder packed with vitamins, minerals, fiber, and antioxidants. Use the code BEINGWELL at fieldofgreens.com for 20% off your first order. Head to acorns.com/beingwell or download the Acorns app to start saving and investing for your future Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need. Head to zocdoc.com/being and download the Zocdoc app for FREE. Use promo code hanson at the link below to get an exclusive 60% off an annual plan at incogni.com/hanson. Sign up for a one-dollar-per-month trial period at shopify.com/beingwell.  Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/  Transform your health with the ZOE Science & Nutrition podcast. Find it wherever you listen to podcasts. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

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  1:22:34
• What to Do When Your Worst Fears Come True: Mailbag

  Dr. Rick and Forrest open up the mailbag and answer questions from listeners, many of which focused on anxiety experiences. They start by discussing “dreaded experiences,” and how we can respond when our worst fears come true. Rick then shares how we can respond effectively to feedback, before answering a short question about taking in the good. Forrest and Rick then answer three questions related to different kinds of anxiety: social anxiety, managing different levels of concern in a relationship, and anxiety brought on by slowing down.  You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:00: How do you handle situations where you really fear something, and then it actually happens? 10:45: How can I become more receptive to feedback, and respond with less defensiveness? 19:00: How long do I need to “take in the good” for? 22:55: How can I work with my anxious parts when navigating social anxiety? 29:20: How can I support a partner who experiences a lot of anxiety? 40:40: Why am I struggling so hard with mindfulness meditation? 48:00: Recap I am now writing on Substack, check out my work there.  Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors Field of Greens from Brickhouse Nutrition is a superfood powder packed with vitamins, minerals, fiber, and antioxidants. Use the code BEINGWELL at fieldofgreens.com for 20% off your first order. Head to acorns.com/beingwell or download the Acorns app to start saving and investing for your future Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need. Head to zocdoc.com/being and download the Zocdoc app for FREE. Use promo code hanson at the link below to get an exclusive 60% off an annual plan at incogni.com/hanson. Sign up for a one-dollar-per-month trial period at shopify.com/beingwell.  Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/  Transform your health with the ZOE Science & Nutrition podcast. Find it wherever you listen to podcasts. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

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  1:01:16
• Learning to Trust Yourself: How to Stop Self-Abandonment

  In this special episode, Dr. Rick and Forrest explore how we can become more self-reliant, and learn to trust ourselves. This helps us be resilient in the face of life’s challenges, and it’s a key resource for people who tend to abandon their wants and needs. They start by discussing why some people struggle with self-trust, the difference between inside-out and outside-in safety, and changing the model we have of ourselves. Forrest introduces a framework for developing self-trust based on self-efficacy, flexibility, self-advocacy, and accurate appraisal, and Rick applies this to how we can build self-worth and feel strong and capable.  You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:10: Why some people have an easier time trusting themselves than others 4:30: An outside-in vs, inside-out sense of safety, and feeling reliable 9:50: Welcoming positive feedback, and psychological flexibility 14:10: Sticking up for yourself 19:55: Stabilizing yourself when feeling helpless 25:00: Evaluating internal stories, and living moment to moment 30:15: Feeling like someone who matters, and feeling seen by others 35:00: Three aspects of self-regulation, and self-appraisal 41:35: Object relations, and focusing attention on your inner world 48:55: Seeing yourself as the creator of your world, and authenticity 55:15: Recap I am now writing on Substack, check out my work there.  Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors Head to acorns.com/beingwell or download the Acorns app to start saving and investing for your future Zocdoc helps you find expert doctors and medical professionals that specialize in the care you need. Head to zocdoc.com/being and download the Zocdoc app for FREE. Use promo code hanson at the link below to get an exclusive 60% off an annual plan at incogni.com/hanson. Sign up for a one-dollar-per-month trial period at shopify.com/beingwell.  Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/  Transform your health with the ZOE Science & Nutrition podcast. Find it wherever you listen to podcasts. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

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