Wise Effort and Dirty Little Secrets With Emma Waddington and Chris McCurry

How can we practice the power of the pause? In this week's episode of the Wise Effort Show, Dr. Diana Hill sits down with meditation and yoga teacher Jillian Pransky to explore this profound concept. They dive into the bardo, a transitional state perfect for reflection, and share practical steps from Jillian's LAR LAR method (Land, Arrive, Relax, Listen, Attend, Respond, Repeat) designed to help you cultivate a calmer and more intentional life. Jillian also highlights ways to infuse these practices into your daily routine for a smoother transition into the new year. You'll also get a preview of Diana's new weekly saga Dharma talks and meditations. Join them in learning to pause, reflect, and enter 2026 with wise effort.Listen and learn:An in-depth look at Jillian Pransky's LAR LAR method and how it can transform your lifeThe importance of grounding and breath in calming the nervous systemHow to create space for your emotions and respond more wiselyRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;<a href="https://bellandbranch.com/" rel="noopener...

How can you live a compassion-focused life while navigating high-performance environments? In this episode of the Wise Effort Show, Dr. Diana Hill hosts Dr. Dennis Tirch, founder of the Center for Compassion Focused Therapy. They discuss integrating Acceptance and Commitment Therapy (ACT) and Compassion Focused Therapy (CFT) for actionable wisdom and flourishing. Dr. Tirch shares insights from his experience working with high-level clients in finance and leadership roles, accentuating the importance of compassion and mindfulness.Listen and learn:Compassion in LeadershipEmbodied Wisdom and CompassionThe Power of Concentration PracticesEffortless Action and FlowRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;Bell &amp; Branch&nbsp;for your beautiful music.Mentioned in this episode:Wise Effort Retreat in Costa Rica 2026Join Diana at Blue Spirit in Costa Rica to focus your energy on what matters most to you.Diana's Retreat in Costa Rica

This episode will help you find inner peace through the practice of generosity. Dr. Diana Hill explores the concept of generosity, from personal stories to Buddhist teachings to modern science, revealing how giving freely can transform your mental and physical health. Diana highlights methods to cultivate generosity, empathy, gratitude, and awe, which can enhance your relationships and overall well-being. Tune in to learn practical tips on how to integrate these practices into your daily life and experience the flow of giving and receiving.Listen and learn:The three levels of generosity in Buddhism and their health benefitsScientific insights on how generosity influences attractiveness and social dynamicsPersonal experiences on the power of givingPractical tips to cultivate gratitude, empathy, and awe in daily lifeSuggested Next Episode:Episode 98: Savoring The Good: A Short Meditation With Dr. Diana HillRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;Bell &amp; Branch&nbsp;for your beautiful...

Gabby Reece is a force—in sport, in leadership, and in how we love and parent. In this episode of&nbsp;The Wise Effort Show, she shares the formulas she’s dialed in over the years, the non-negotiable that keep her steady, and the radical flexibility that lets her ask, “Is it true?” and adjust with grace.Listen and learn:Formulas to keep a long-term relationship alive (including “shining eyes”)What it means to be “ruthlessly selfish”Gabby’s definition of excellence and strengthHow Gabby parents three young-adult womenWhy she sits in the paradox of giving well and being “selfish” for well-beingSuggested Next Episode:Episode 165:&nbsp;Breadwinners, Working Women, And Power In The Household With Melissa HogenboomRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;Bell &amp; Branch&nbsp;for your beautiful music.Mentioned in this...

Are you struggling to find inspiration and express your creative self? In this special episode of The Wise Effort Show, Dr. Diana Hill shares a vulnerable and insightful conversation from the bonus episode of the Emerging Form podcast. Delving into the nuances of creativity and recovery, Diana discusses her journey with poetry, metaphor, and wise effort. She reveals how personal imperfection and vulnerability can become powerful tools for growth and connection. Learn how to harness your creative energy and face challenges with courage and resilience.&nbsp;In This Episode, We Explore:The role of vulnerability in creativity and recoveryThe effectiveness of using metaphors in psychological interventionsInsights on maintaining wise effort amidst personal strugglesPractical tips for integrating creativity into your healing journeySuggested Next Episode:Episode 157:&nbsp;The Medicine Of Surrender, Poetry, And Metaphor With Rosemerry Wahtola TrommerRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;<a...

Are your thoughts holding you back from doing wise effort? In this episode of The Wise Effort Show, Dr. Diana Hill shares how our thoughts can both facilitate and hinder our efforts. Drawing from ACT (Acceptance and Commitment Therapy), contemplative science, and her insights from going on a surf trip with her 16-year-old son and three of his buddies, Dr. Hill provides practical strategies for working with your mind so you can run your life, not let your thoughts control it. Learn about the three Cs of cognitive inflexibility—confirmation, coherence, and compliance effects—and discover how shifting perspectives and breaking mental rules can lead to greater cognitive flexibility. This episode is full of insights to help you step back from your busy thoughts and focus on what truly matters.In This Episode, We Explore:Her Insights from a Surfing TripCognitive Flexibility: The Three CsBreaking the RulesPractical Tips for Cognitive FlexibilitySuggested Next Episode:Episode 171:&nbsp;Openness Is The New Mindfulness With Jonathan SchoolerRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;<a...

Do you find yourself trapped in the cycle of chasing things that ultimately make you unhappy? Dr. Diana Hill, a clinical psychologist, explores how non-attachment can help you redirect your energy towards more fulfilling pursuits rather than harmful ones. Through personal anecdotes and insights from Buddhism and clinical psychology, Dr. Hill discusses the nature of experiential attachment and offers practical steps to break free from this cycle. Learn how to become disenchanted with harmful cravings, identify your true yearnings, and align your actions with your core values for a more satisfying life. In This Episode, We Explore:Experiential AttachmentThe Cycle of Craving and NeurosciencePainful Truths About AttachmentThree Levers to Overcome AttachmentSuggested Next Episode:Episode 106: What Do We Really Yearn For With PBT And ACT Founders Steven Hayes And Joseph CiarrochiRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;Bell &amp; Branch&nbsp;for your beautiful music.Mentioned in this...

How can we cultivate more openness in our lives? In this episode, Dr. Diana Hill explores this question with cognitive psychologist Dr. Jonathan Schooler on The Wise Effort Show. They delve into the essential role of openness, mind wandering, and curiosity in enhancing creativity, well-being, and empathy. Dr. Schooler shares his insights on the distinctions between openness and mindfulness, the science behind mind wandering, and his theory of consciousness. Learn practical strategies for fostering an open mindset and its profound impact on personal growth and societal change. Don’t miss Dr. Schooler's innovative approaches to nurturing curiosity and his thoughts on the potential of AI in expanding human understanding.In This Episode, We Explore:Openness vs. MindfulnessCultivating Curiosity and OpennessThe Creative Power of Mind WanderingThe Role of Resonance in CommunicationThe Impact of AI on Human CuriositySuggested Next Episode:Episode 134:&nbsp;Unconditional Love, Clinging, And The Science Of Letting Go With Dr. Joe CiarrochiRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team,...

What is Wise Effort? In this episode, Dr. Diana Hill is interviewed by Dr. Carl Erik Fisher about her new book Wise Effort: How to Focus Your Genius Energy on What Matters Most. They explore how wise effort can help navigate life’s demands. Discover the balance between striving and letting go, and learn actionable methods to apply wise effort in your daily life across various domains, including health, relationships, and work.&nbsp;In This Episode, We Explore:Diana’s personal journey with addictionWhat is Wise EffortUnderstanding Genius and Energy FlowIdentifying and Channeling Your GeniusSuggested Next Episode:Episode 158: Urges, Addictions, And Choice With Carl Erik FisherRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;Diana’s website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of&nbsp;Bell &amp; Branch&nbsp;for your beautiful music.

Struggling with the connection between your sleep, nutrition, and stress levels? In this episode, Dr. Diana Hill sits down with Shawn Stevenson, the dynamic host of The Model Health Show. Shawn dives into his personal journey from a debilitating health crisis to becoming a leading voice in holistic health. They discuss the importance of a solid sleep routine, the impact of essential nutrients on sleep quality, and the life-changing benefits of family meals. Discover actionable steps to create your own sleep sanctuary, the power of nutrient-dense foods, and why community is crucial for holistic health. Don’t miss this deep dive into living a more vibrant and healthier life.In This Episode, We Explore:How a consistent sleep schedule can transform your healthWhy key nutrients like Vitamin C, Omega-3s, and Magnesium are vital for better sleepThe surprising benefits of family meals on physical and emotional well-beingInsights into the future of personalized and circadian medicineSuggested Next Episode:Episode 69:&nbsp;What To Eat To Build A Healthier Brain And What You Can Do To Help Improve Nutrition In Your Community With Kimberley WilsonRelated ResourcesGet enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special 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&nbsp;Apple Podcasts and&nbsp;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&nbsp;YouTube,&nbsp;Instagram,&nbsp;LinkedIn,&nbsp;Facebook, and&nbsp;<a...