Flourish FM: Recent Episodes
jonandnick
What does it take to flourish? We started Flourish FM to share cutting edge research from world experts on how to thrive, so you can take away big ideas and practical steps to enhance your life, the lives of others, and, ultimately, make the world a better place. Flourish FM is hosted by Dr. Jon Beale and Dr. Nick Holton, and in collaboration with the Human Flourishing Program at Harvard University, the Department of Education at the University of Oxford, and The Shipley School.
Dr. Anne-Laure Le Cunff is a neuroscientist, entrepreneur, and educator whose work explores the neuroscience of curiosity and what it shows us about how to live, learn, and flourish in an uncertain world. She is the founder of Ness Labs, whose weekly newsletter on mindful productivity and lifelong learning is read by more than 100,000 people.
Anne-Laure is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World (2025), which draws on ancestral philosophy and contemporary neuroscience to argue for replacing rigid linear goals with small, curiosity-driven experiments. Her writing and ideas have been featured in media outlets including Big Think, Forbes, Wired, and on leading podcasts on creativity, productivity, and well-being.
Anne-Laure is a UKRI-funded researcher at the Institute of Psychiatry, Psychology & Neuroscience at King’s College London, where she applies her research on the neuroscience of curiosity to ADHD, AI, mental health, and lifelong learning. She holds a PhD in Psychology & Neuroscience from King’s College London, and before her doctoral research she worked as an executive on Google’s digital health team.
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Anne-Laure Le Cunff links:
- Website
- Ness Labs
- Newsletter
- Book: Tiny Experiments: How to Live Freely in a Goal-Obsessed World (2025)
- Recent paper on flourishing: “Systematic Curiosity as an Integrative Tool for Human Flourishing: A Conceptual Review and Framework” (Integrative Psychological and Behavioral Science, 2024)
- X (Twitter)
- Substack
- YouTube
Episode timestamps:
01:10 Why Curiosity Matters02:32 Systematic Curiosity Defined04:42 Curiosity for Flourishing06:29 Shadow Side and Self Regulation09:21 Metacognition and Reflection12:07 Types of Curiosity Matrix14:35 Distraction and Context15:51 Sponsor Antifragile Academy17:23 Designing Tiny Experiments21:36 From Habits to Tiny Experiments Book23:19 Experimental Mindset Under Uncertainty25:22 Curiosity Profiles and Stress Tolerance28:31 What Makes Experiments Tiny31:02 Redefining Success as Alignment33:52 Finding Curiosity via Self Anthropology36:01 Retrospective Experiments and Reframing39:40 One Experiment to Try This Week40:45 Where to Find Anne Laure
About this episode:
Dr. Ethan Kross is one of the world's leading experts on emotion regulation. An award-winning professor in the University of Michigan's top-ranked Psychology Department and its Ross School of Business, he is the director of the Emotion and Self-Control Laboratory, where he studies how the conversations people have with themselves shape their health, performance, decisions, and relationships.
He is the two-time national bestselling author of Chatter: The Voice in Our Head, Why it Matters and How to Harness It (2021) and Shift: Managing Your Emotions – So They Don't Manage You (2025). Chatter became an international bestseller, translated into over 40 languages, and was chosen as one of the best new books of the year by the Washington Post, CNN, and USA Today. Shift was named a best book of the year by Publishers Weekly.
Ethan has participated in policy discussions at the White House, spoken at TED and SXSW, and consulted with some of the world's top executives and organisations. His research has been published in leading academic journals and has featured in major media outlets, including The New York Times, The Wall Street Journal, The New Yorker, and the BBC. He has been interviewed on CBS Evening News, Good Morning America, and NPR's Morning Edition.
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Links:
- Website
- X (Twitter)
- Books: Chatter: The Voice in Our Head, Why it Matters and How to Harness It (2021) and Shift: Managing Your Emotions – So They Don't Manage You (2025)
- Emotion & Self-Control Lab
00:00 Welcome and Guest Intro
03:51 Ethan Origin Story
07:40 Dad and Meditation Roots
10:34 What Are Emotions
14:27 Why Negative Emotions Matter
17:46 Chatter vs Shift
19:42 Three Step Regulation Framework
25:38 Sponsor Antifragile Academy
27:10 Emotion Gym Toolkit
28:43 Sensory Shifters Fast Wins
32:35 Attention and Strategic Avoidance
39:01 Perspective Shifters Reframing
41:56 Venting and Introspection Traps
47:21 Validation Without Suppression
About this episode:
Michael Easter is a journalist, professor, and bestselling author who writes about how modern environments shape human behavior, health, and performance. He’s best known for translating scientific research and immersive reporting into practical insights about living better in an age of abundance.
Michael is the author of two New York Times bestsellers: The Comfort Crisis (2021) and Scarcity Brain (2023). Comfort Crisis explores how modern life has become too easy and why seeking out purposeful discomfort can improve our mental and physical health. Scarcity Brain examines how evolved human instincts collide with today’s world of endless food, information, and stimulation, leading to overconsumption and addictive behaviors.
Michael’s work has appeared in over sixty countries and in media outlets including Men’s Health, Outside, New York, Scientific American, Esquire, and Vice. Through his writing and speaking, he focuses on how people can design their environments and habits to live healthier, more intentional lives in a world built for comfort and excess. His work has been adopted by NASA, special forces units, Fortune 500 companies, top pro teams, and millions of readers worldwide.
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Links:
- Website
- Book: The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self (2021)
- Book: Scarcity Brain: Fix Your Craving Mindset and Rewire Your Habits to Thrive with Enough (2023)
- Newsletter: Two Percent
02:35 Why Discomfort Matters
04:25 Stress Sweet Spot
07:42 First World Problems
12:37 Arctic Reset Story
17:19 Boredom as Signal
21:24 Unpleasant Emotions Help
24:47 Misogi Annual Challenge
28:12 Physical or Mental Misogi
28:41 Sushi Fear Breakthrough
29:41 Anti Fragile Academy Update
31:12 Chosen Stress And Proactivity
33:39 Beneficial Versus Harmful Stress
36:01 Finding The Sweet Spot
38:11 Daily 2 Percent Mindset
42:13 Movement Culture And Walking
43:32 Why Walk With Weight
48:31 Rucking Gear And Sex Differences
50:06 Designing Environments For Discipline
About this episode:
Karen Guggenheim is a pioneer in the global happiness movement, a leader in promoting the science behind well-being to an international audience, and a motivational speaker inspiring people about how to grow post trauma and rebuild a life focused on meaning, purpose, and happiness.
Kareni is author of Cultivating Happiness: Overcome Trauma and Positively Transform Your Life (2024), and has given a TED Talk entitled “The Bridge to Happiness.” She is the producer of the World Happiness Summit®, a leading well-being conference promoting the benefits of an evidence-based approach to increase happiness in all areas of life. She is also CEO of WOHASU®, the comprehensive wellbeing ecosystem named after the Summit which is inspiring a fast-growing movement sending a positive rippling effect around the world.
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LinkedIn @flourishfmpodcast
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Links:
- Website
- Book: Cultivating Happiness: Overcome Trauma and Positively Transform Your Life(2024)
- TED Talk: “The Bridge to Happiness” (2024)
- World Happiness Summit: listeners get a 20% discount to the 2026 Summit with the code “FLOURISH”
00:00 Meet Karen Guggenheim
00:59 Why Trauma and Happiness
02:39 Loss and Choosing Life
05:28 Meaning as a Shield
09:09 From Accidental to Intentional
12:12 Relationships and Legacy
16:07 World Happiness Summit Origins
20:59 WOHASU Discount Details
21:48 Defining Post Traumatic Growth
25:31 Beyond Positivity Mindset
27:23 Gratitude As Reset
28:45 Presence Through Grief
30:02 Practical Happiness Tools
33:52 Design Your Day
37:53 Acceptance Not Suppression
40:13 Values As Lighthouse
43:23 Forgiveness Frees Energy
44:59 Choose Life Focus
46:38 Explorer Mindset
48:38 Summit And Farewell
About this episode:
Annie Duke is an author, speaker, and consultant in the decision-making space. She loves to dive deep into decision-making under uncertainty. Her latest obsession is on the topic of quitting. In particular, she is on a mission to rehabilitate the term “quitting” and get people to be proud of walking away from things.
Annie is the author of two bestsellers, Quit: The Power of Knowing When to Walk Away (2022), and Thinking in Bets (2018). As a former professional poker player, she has won more than $4 million in tournament poker. During her career, Annie won a World Series of Poker bracelet and is the only woman to have won the World Series of Poker Tournament of Champions and the NBC National Poker Heads-Up Championship.
Annie retired from poker in 2012. Prior to becoming a professional poker player, she was awarded a National Science Foundation Fellowship to study Cognitive Psychology at the University of Pennsylvania, where she earned her master’s degree. In 2023, Annie completed her Ph.D. in Cognitive Psychology.
Annie is the co-founder of The Alliance for Decision Education, a non-profit whose mission is to improve lives by empowering students through decision skills education.
Learn more and subscribe at flourishfmpodcast.com
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Links:
- Website
- Substack
- YouTube
- The Alliance for Decision Education
- Make Better Decisions course on Maven
- Decision Education Podcast
00:00 Meet Dr. Annie Duke: Decision-Making, Poker, and the Case for Quitting
05:22 Defining a “Good Decision”: Goals, Values, and the Four Quadrants
09:14 Luck vs. Choice: Avoiding Nihilism and Leaning Into Uncertainty
12:49 Sponsor Break: The Anti-Fragile Academy
14:21 Decision-Making for Flourishing: Agency Without Illusions of Control
18:33 Quitting Well: Updating Beliefs, Identity Threats, and Mental Time Travel
28:03 Quitting, Happiness & the Forecasting Problem (Tying the Strands Together)
29:38 Why We Misread Our Values—and Resist Changing Course
30:52 The ‘Future Unhappy’ Exercise: Mental Time Travel for Better Decisions
32:42 Get Outside Perspectives (Independently): Friends, Mentors & Written Answers
34:11 Real-World Example: Forecasting Reveals It’s Time to Shut the Business Down
35:15 Why Focus on What Could Go Wrong: Optimism, Faster Pivots & Opportunity Cost
37:01 Flourishing Takeaway: Tech-Free Savoring Walks (and the Dog Rule)
43:26 Flow, Sports & Real Connection: Pickleball/Tennis as Tech-Free Joy
46:10 Wrap-Up: Courses, Decision Education in K–12, and Final Thanks
About this episode:
Dr. Sonja Lyubomirsky is the world’s preeminent expert on happiness. She is a Distinguished Professor of Psychology at the University of California, Riverside and is the author of The Myths of Happiness and the bestseller The How of Happiness, which have been published in 39 countries. Her next book, co-authored with Harry Reis, is coming out in February and is titled, How to Feel Loved: The Five Mindsets That Get You More of What Matters Most.
Sonja received her degrees from Harvard and Stanford. She has been awarded many grants and honors for her research, which focuses on how and why happiness can shift over time, and how to build lasting happiness via gratitude, kindness, and connection interventions.
Sonja’s work has been written up in hundreds of magazine and newspaper articles, and she has appeared on multiple TV shows, radio shows, and feature documentaries worldwide.
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Links:
- Website
- The Happiness Files Newsletter
- Elevate Your Happiness Membership
- Books
- Happiness and Mindset Quizzes
- Google Scholar
02:05 Defining Happiness
03:56 Happiness and Human Flourishing
07:17 The Benefits of Happiness
11:56 Effective Happiness Interventions
13:55 Gratitude Interventions
21:35 Acts of Kindness and Their Impact
23:38 Connection Interventions and Upcoming Book
28:14 Understanding Loneliness and Connection
29:51 Introducing the New Book: How to Feel Loved
33:26 Mindsets for Feeling Loved
39:23 The Role of Negative Emotions
41:20 The Power of Gratitude
45:33 The Secret to Happiness: Deep Conversations
50:11 Holiday Conversations and Final Thoughts
Dr. Joanna Moncrieff, M.D., is Professor of Critical and Social Psychiatry at University College London, and a consultant psychiatrist for the NHS in London. She studies the effects, action, use and representation of psychiatric drugs, including antidepressants and antipsychotics, and has also written about the history and philosophy of psychiatry.
Joanna has published several books, the most recent of which is Chemically Imbalanced: The Making and Unmaking of the Serotonin Myth(2025). Her previous books include The Myth of the Chemical Cure, The Bitterest PillsandA Straight Talking Introduction to Psychiatric Drugs.
Joanna has written for The Guardian, Daily Mail, The Conversation, Literary Review, was profiled in The Spectator and has been interviewed for Channel 4’s Ways to Change the World Podcast, Dr. Rangan Chatterjee’s Feel Better, Live More podcast, The Guardian’s Science Weekly podcast and the Evening Standard’s Tech and Science Daily, among others.
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Links:
-
- Website
- University College London webpage
- Publications
- Google Scholar
- Psychology Today blog
Timestamps:
[00:03:04] Critical psychiatry's alternative perspective.
[00:04:10] Questioning the pharmaceutical industry's dominance.
[00:09:40] Emotional reactions to personal loss.
[00:14:00] Serotonin theory of depression.
[00:17:27] SSRIs versus benzodiazepines distinction.
[00:21:44] Biological vs. psychological treatment approaches.
[00:27:50] Flourishing despite mental illness.
[00:30:56] The role of suffering.
[00:36:09] Emotions as signals for change.
[00:42:07] Psychedelics and depression treatment.
[00:46:19] Depression's complex nature.
[00:48:38] Finding purpose in life.
Dr. Laurie Santos is a Professor of Psychology at Yale University and one of the world’s leading experts on the science of happiness. She is also an expert on the evolutionary origins of human cognition and the ways our minds lie to us about what makes us happy.
Laurie’s course at Yale, “Psychology and the Good Life,” teaches students how the science of psychology can help us make wiser choices and live a happier and more fulfilling life. It’s the most popular class ever taught at Yale, with almost one out of four students enrolled. It has been featured in media outlets including the New York Times, [and] NBC Nightly News, The Today Show, GQ Magazine and Slate. The publicly available online version of the class, called “The Science of Well-Being,” has attracted more than 4 million learners worldwide.
Laurie has won numerous awards, both for her science and teaching. She was recently voted one of Popular Science Magazine’s “Brilliant 10” young minds and was named in Time Magazine as a “Leading Campus Celebrity.” Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted over 100 million downloads.
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Links:
- Website
- Yale webpage
- Yale course: “The Science of Well-Being” (publicly available version of the most popular class in Yale’s history)
- Podcast: The Happiness Lab
- Google Scholar
- Recent article: “Laurie Santos’ Pursuit of Happiness,” The New Yorker, March 19, 2025
- YouTube
- TikTok
Timestamps:
[00:02:46] Definition of happiness.
[00:04:09] Balancing affective and cognitive happiness.
[00:06:57] Happiness in vs. Happiness with.
[00:10:25] Misunderstandings about happiness.
[00:12:27] Evolutionary perspective on happiness.
[00:16:09] Happiness is within our control.
[00:19:08] Pursuing happiness the wrong way.
[00:23:14] Misguided happiness metrics.
[00:31:40] Social comparison and happiness.
[00:35:25] College student mental health crisis.
[00:39:05] Changing thought patterns for happiness.
[00:45:06] Parenting practices and discomfort.
[00:48:10] Practical steps for happiness.
Dr. Judith Joseph MD, MBA is a world-renowned, board-certified psychiatrist and researcher specializing in mental health and trauma. She is the founder and chief investigator at New York City’s premier clinical research base, Manhattan Behavioral Medicine, assistant professor in child and adolescent psychiatry at New York University, and chair of the Women in Medicine Board at Columbia University.
Judith conducted the world’s first peer-reviewed clinical research study on high functioning depression in her laboratories. She recently published her instant national bestselling book based on her findings from this study, High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy (2025). She has become the world’s leading voice on high functioning depression.
Judith received a 2023 Congressional Proclamation from the US house of representatives for her social media advocacy and research in mental health. She has received several awards, including Share Care Awards in 2020 and 2023 for her MedCircle series on PTSD and a Good Morning America investigative special on ADHD. In 2025, Judith was featured as a
Mental Health Thought Leader on CNN’s Game Changers series. She has written for or been quoted in media outlets including the New York Times, Washington Post and Forbes, and has been featured on Good Morning America, The Today Show, Oprah Daily and more.
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Links:
- Website
- NYU webpage
- Book: High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy(Penguin Random House, 2025)
- Podcast: The Vault with Dr. Judith
- High Functioning Depression and Anhedonia quizzes
- Psychology Today page
- Google Scholar
- YouTube
- TikTok
Timestamps:
[00:02:19] Understanding high functioning depression.
[00:09:06] High functioning depression explained.
[00:14:05] Anhedonia and trauma connection.
[00:19:28] Pathologically productive behaviors.
[00:20:44] Joy and technology's impact.
[00:25:17] Joy vs. pleasure in happiness.
[00:28:46] The hedonic treadmill explained.
[00:32:45] Awareness of anhedonia in therapy.
[00:35:43] Role of gratitude in healing.
[00:39:49] Gratitude practices for mental health.
[00:42:39] Tapping into your values.
[00:45:38] Overcoming hidden depression.
Shigehiro Oishi, Ph.D., is the Marshall Field IV Professor of Psychology at the University of Chicago, and a leader in the study of happiness, psychological well-being, the experience of a meaningful life and cultural psychology. He has published over 200 journal articles and book chapters with over 100,000 citations. He is an elected member of the American Academy of Arts and Sciences and won the 2017 Society of Experimental Social Psychology Career Trajectory Award, the 2018 Carol and Ed Diener Award from the Society for Personality and Social Psychology, and the 2021 Outstanding Achievement Award for Advancing Cultural Psychology.
Shigehiro’s research focuses on culture, social ecology, and well-being. His most recent book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life(Penguin Random House, 2025). His research lab is particularly interested in investigating questions about the concept of well-being, such as “What is a good life?”, the predictors of well-being, such as “What are the predictors of a good life?”, and the consequences of well-being, such as “Are there benefits to a happy/meaningful/psychologically rich life?”. He is also interested in how the concepts, predictors, and consequences of well-being might differ across cultures.
Shigehiro’s research also explores socio-ecological conditions that are detrimental or conducive to well-being, such as income inequality, residential mobility, and walkability. Currently, he is focusing on the effects of economic inequality and residential mobility on the well-being of individuals and communities.
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Links:
- University of Chicago webpage
- Book: Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life(Penguin Random House, 2025)
- Article: “A Psychologically Rich Life: Beyond Happiness and Meaning” (Psychological Review, 2021, with Erin Westgate)
- Google Scholar
- Twitter (X)
Timestamps:
00:01:00 - Anticipation for the Conversation
Hosts express their excitement about the conversation and discuss the relevance of psychological richness.
00:02:09 - Defining a Good Life
Dr. Oishi discusses the empirical consensus on what constitutes a good life, including subjective well-being and meaningful life.
00:07:11 - Psychological Richness Defined
Dr. Oishi defines psychological richness and provides examples of experiences that contribute to it.
00:08:49 - Distinguishing Meaning from Richness
Discussion on how psychological richness differs from a meaningful life and the role of perspective-changing experiences.
00:11:34 - Personal Experiences and Psychological Richness
Hosts share personal experiences that resonate with the concept of psychological richness.
00:13:10 - Values and Psychological Richness
Dr. Oishi explains how different value orientations can lead to the pursuit of psychological richness.
00:19:05 - Biological Predispositions and Values
Discussion on the role of biological predispositions and upbringing in shaping values and the pursuit of psychological richness.
00:26:39 - Flourishing and Its Relationship with Happiness, Meaning, and Richness
Dr. Oishi's perspective on flourishing and how it can be achieved through happiness, meaning, or psychological richness.
00:30:08 - Obituary Study on Flourishing Lives
Findings from a study analyzing obituaries to identify lives that were happy, meaningful, and psychologically rich.
00:32:00 - Regrets and Psychological Richness
Research findings on how undoing life's biggest regrets could lead to a more psychologically rich life.
00:36:22 - Preference for Security Over Adventure
Discussion on why people might prefer security and stability over the adventurous pursuit of psychological richness.
00:41:35 - Criteria for Psychological Richness
Dr. Oishi explains the threshold for an experience to be considered psychologically rich.
00:43:35 - Emotional Complexity in Psychological Richness
The relationship between psychological richness and the experience of both positive and negative emotions.
00:44:17 - Practical Steps for a Psychologically Rich Life
Dr. Oishi shares practical advice for living a more psychologically rich life, including being playful and saying yes to new experiences.
00:48:24 - Flourishing Question
Dr. Oishi's advice on flourishing, emphasizing the importance of saying yes to new experiences.
00:49:00 - Conclusion and Contact Information
Closing remarks, where to find more about Dr. Oishi's work, and current research focus.
Paul J. Zak is a professor at Claremont Graduate University, where he directs the Center for Neuroeconomics Studies. He is ranked in the top 0.3% of the world’s most cited scientists, with over 200 published papers and more than 20,000 citations to his research. Paul’s two decades of research have taken him from the Pentagon to Fortune 50 boardrooms to the rainforest of Papua New Guinea. Along the way he helped start a number of interdisciplinary fields including neuroeconomics, neuromanagement, and neuromarketing.
Paul has written four general audience books and is a regular TED speaker. His latest book, The Little Book of Happiness: A Scientific Approach to Living Better(2025) aims to show people how to live a longer, happier and healthier life by investing in improved relationships. Zak’s other books are Immersion: The Science of the Extraordinary and Source of Happiness (2022), Trust Factor: The Science of Creating High Performance Companies (2017) and The Moral Molecule: The Source of Love and Prosperity (2012).
Trust Factor applies neuroscience to efficiently build high-performance organizations by creating a culture of trust. The Moral Molecule received much attention for Zak’s discovery of the key role played by the neurochemical oxytocin to explain virtuous behaviors and happiness. Zak delivered a TED Talk titled “Trust, Morality—and Oxytocin?” in 2011 that has been viewed two million times. He also co-founded the first neuroscience-as-a-service (NaaS) company, Immersion Neuroscience.
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Links:
- Website
- Claremont Graduate University webpage
- Most recent book: The Little Book of Happiness: A Scientific Approach to Living Better(2025)
- Other books
- Six: emotional fitness app
- Google Scholar
- “The Neuroscience of Trust,” Harvard Business Review, 2017
Timestamps:
[00:05:08] PlaySpan and human flourishing.
[00:09:46] Investing in relationships.
[00:10:41] Stress and bonding experiences.
[00:18:17] Strategies for improving relationships.
[00:28:55] Six high value experiences daily.
[00:35:35] Optimizing high-value experiences.
[00:39:12] Neuroscience of trust.
[00:46:27] Trust's role in flourishing.
[00:48:27] Strengthening relationships daily.
Michael Mannino, Ph.D., is a neuroscientist, AI expert, educator, and philosopher, whose work sits at the intersection of artificial intelligence, ethics, neuroscience, and optimal human performance. He holds a Ph.D. in Computational Cognitive Neuroscience, an M.A. in Philosophy, and a B.S. in Interdisciplinary Science. He is an adjunct professor, and has taught AI ethics, cognitive psychology, critical thinking, and applied neuroscience.
Michael has led multiple initiatives focused on the responsible development, education, and application of AI, including serving as the Director of AI Center at Miami Dade College, and the Director of Programs at the Institute for Data Science and Computing at University of Miami. He also served as the Chief Science Officer at the Flow Research Collective, founded by Steven Kotler, where he researched the science that underscores ultimate human performance, flow, and well-being.
Michael’s current work integrates brain science, technology, and systems thinking to optimize team performance. What drives his work is a belief in human potential and consciousness – particularly how science and technology can be used to expand it responsibly.
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Timestamps:
[00:01:15] AI and human flourishing.
[00:05:06] Definition of human flourishing.
[00:09:01] AI in mental health therapy.
[00:14:45] AI as a therapeutic tool.
[00:18:34] AI's impact on parenting.
[00:21:38] Human flourishing and AI impact.
[00:28:37] Cognitive offloading.
[00:32:11] Impact of AI on learning.
[00:35:25] AI-assisted personal flourishing plan.
[00:41:52] AI ethics and responsibility.
David Radosevich, Ph.D., is a psychologist and coach specializing in high performance, leadership, and team culture. He is an associate professor of management for the Austin E. Cofrin School of Business at the University of Wisconsin – Green Bay. He is also co-founder of Flow Prone, a flow and high performance training and coaching organization.
David has published peer-reviewed articles in leading academic journals and chapters in #1 international bestselling books. He works with C-suite leaders of Fortune 500 companies, and coaches individuals and leaders to enhance their leadership, teamwork, and emotional intelligence.
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Links:
- Academic webpage
- Flow Lab
- Publications
Timestamps:
[00:02:12] Defining flourishing.
[00:07:16] Psychological strengths and flourishing.
[00:11:49] Protective and promotive strengths.
[00:14:06] Self-efficacy and burnout prevention.
[00:19:06] Flourishing and anti-fragility contrast.
[00:20:27] Anti-fragility in mental performance.
[00:25:04] Self-talk and self-efficacy.
[00:28:56] Assessing optimism in individuals.
[00:31:48] Importance of optimism for flourishing.
[00:33:58] Gratitude-forward exercises.
[00:38:39] Flourishing as a daily activity.
[00:40:41] Psychological strengths in flourishing.
Matthew Lee, Ph.D., is a Research Associate at the Human Flourishing Program at Harvard University, a member of the Global Study of Human Flourishing research team, and Director of the Human Flourishing Program's Flourishing Network. He is Professor of the Social Sciences and Humanities at the Institute for Studies of Religion at Baylor University and a Distinguished Visiting Scholar of Health, Flourishing, and Positive Psychology at Stony Brook University’s Center for Medical Humanities, Compassionate Care, and Bioethics, as well as a Visiting Scholar at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
Matthew’s current research explores topics such as well-being and flourishing, benevolent service to others, and the integration of social science and the humanities. He is co-editor of Measuring Well-Being: Interdisciplinary Perspectives from the Social Sciences and the Humanities and Leadership for Flourishing, both published by Oxford University Press, as well as, Transcending Crisis by Attending to Care, Emotions, and Flourishing (Routledge, 2023).
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Timestamps:
[02:49] Global Flourishing Study overview.
[08:18] Understanding flourishing through context.
[00:12:43] Flourishing vs. Resilience Debate.
[00:17:01] Wholeness amidst adversity.
[00:22:20] Harmonizing well-being across outcomes.
[00:27:01] Negative relationship between GDP and flourishing.
[00:32:08] Japan's unique societal challenges.
[00:36:45] Spirituality and community impact.
[00:42:06] Lifelong effects of childhood experiences.
[00:44:31] Researching human flourishing data.
Dr. Alison Jane Martingano is a social psychologist at the University of Wisconsin–Green Bay, where she leads the Social Research Lab dedicated to investigating empathy and perspective-taking. She has published her research in leading academic journals such as the Proceedings of the National Academy of Sciences, Social Psychological and Personality Science, and Popular Media.
Alison hosts the fortnightly Psychology & Stuff podcast, chatting with psychologists and Green Bay locals about topics ranging from sports to false confessions. In addition, she blogs for Psychology Today, translating cutting-edge psychology research into clear, relatable insights.
As an immigrant and military wife, Alison appreciates the difficulties and opportunities that communicating with those dissimilar from ourselves can bring. She is a passionate educator and TEDx speaker and hopes to inspire her students, and others, to nurture empathy in a changing world.
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Links:
- Website
- Academic webpage
- Google Scholar
- Psychology Today blog
- Psychology and Stuff podcast
- TEDx Talk: “How to train your empathy muscles”
Timestamps:
00:01:51 - Defining Empathy and Perspective Taking
00:03:08 - Types of Empathy and Research Disagreements
00:07:07 - Negative Effects of Mirroring Negative Emotions
00:11:01 - Empathy Without Negative Emotional Mirroring
00:15:10 - Is Empathy Always Good?
00:17:47 - The Paradox of Empathy and Helping Behavior
00:18:42 - Compassion as a Buffer Against Burnout
00:20:41 - The Warm Glow of Helping Others
00:25:25 - Chosen Suffering and Antifragility
00:26:15 - The Upper Limit of Compassion
00:27:21 - Empathy and Burnout: Positive and Negative Connections
00:30:27 - Practical Strategies for Developing Empathy
00:32:29 - Recommended Books for Building Empathy
00:34:06 - Summary of Empathy Types and Benefits
00:35:03 - Practical Strategies to Avoid Burnout While Building Empathy
00:35:36 - Controversial Tip: Eavesdropping to Build Empathy
00:36:46 - Children Learning Empathy Through Observation
00:37:14 - Safe Settings for Practicing Perspective Taking
00:42:09 - Role-Playing and Social Networks in Empathy Development
00:42:55 - “Toxic Empathy”: Misunderstandings and Clarifications
We’re delighted to host two guests on today’s show, both of whom are expert psychotherapists and counselling psychologists: Dr. Ritika Suk Birah – AKA “Dr. Ritz” – and Dr. Victoria Uwannah.
Ritz is a counselling psychologist specializing in guiding high-performing individuals toward profound self-awareness and transformative growth. She studied neuroscience and psychology at King’s College London and has a Ph.D. in psychotherapeutic and counselling psychology. With over 12 years experience in the clinical field, she delivers sought-after mental health and well-being programs rooted in neuroscience.
Ritz balances her time between individual therapy, giving keynote talks, delivering workshops and developing bespoke programs for workplaces. Her work focuses on mental health, resilience, and the power of reflection, delivering actionable strategies that inspire and motivate.
Ritz co-hosts the Therapy Floor podcast with our second guest, Dr. Victoria Uwannah.
Victoria is a Chartered Counselling Psychologist with a Ph.D. in psychotherapeutic and counselling psychology. She’s been working in mental health for over 15 years, including for the UK’s National Health Service and in education, providing therapeutic and consultation services.
Victoria is trained in several therapy modalities, including cognitive behavioral therapy, psychodynamic therapy, mentalization-based therapy and dialectical behavioral therapy. Her experience has covered working with individuals at all stages of life, as well as more specialist areas such as group therapy, relational work with couples and families, schools and corporate environments. Her aim across all these individuals and groups is the same: to bring clarity, compassion and understanding to people to propel them towards change and help them lead fulfilling lives.
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Ritz links:
- Website
- Reflect with Dr. Ritz
- Podcast: The Therapy Floor
- TikTok
- YouTube
Victoria links:
- Website
- Podcast: The Therapy Floor
Timestamps:
00:01:22 - Welcoming Dr. Ritz and Dr. Victoria
00:01:57 - Main Struggles Preventing Flourishing
00:04:18 - The Role of Authenticity in Flourishing
00:07:03 - The Dark Side of Constantly Striving to Flourish
00:08:32 - Understanding Authenticity
00:10:31 - The Importance of Somatic Awareness
00:12:57 - The Role of Intuition
00:14:21 - Practical Strategies
00:17:04 - Cultivating Trust in Yourself and the Process
00:23:44 - Strategies for Building Resilience and Emotional Regulation
00:34:16 - The Bi-Directional Nature of Emotion Regulation
00:40:47 - Acceptance and Distress Tolerance
00:44:49 - Final Thoughts on Flourishing
Dr. Satchin Panda is a world-leading expert in circadian rhythm research. He’s an Associate Professor at the Salk Institute for Biological Studies, a Pew Scholar, and a recipient of the Dana Foundation Award in brain and immune system imaging.
Satchin is the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.
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Links:
- Website
- Book: The Circadian Code: Supercharge Your Energy and Sleep Well Every Night(2018)
- On Time Health
Timestamps:
[00:06:29] Circadian rhythms and health.
[00:09:35] Circadian rhythm disruption examples.
[00:18:01] Shift work and health risks.
[00:27:49] Circadian rhythm and body clocks.
[00:34:36] Eating timing and sleep quality.
[00:39:05] Balancing social and physical health.
[00:45:31] Sleep-wake cycle and caffeine.
[00:50:49] Sleep's impact on daily function.
[00:54:31] Circadian rhythms and diabetes.
Stephanie Harrison is an expert in the science of happiness, author of the international bestseller New Happy: Getting Happiness Right in a World that’s Got It Wrong (2024), and creator of the new happy philosophy.
In New Happy, Stephanie argues that the secret to happiness is helping others, and that by adopting this philosophy in our lives, we will be able to solve the world's toughest problems.
Stephanie leads an international movement devoted to spreading the New Happy philosophy. Her organization, the New Happy, reaches millions of people around the world every month, offering award-winning art, a podcast, a newsletter, articles, and unique tools for building happiness.
Stephanie speaks about happiness, culture, and leadership at companies around the world, and has been featured in publications including the New York Times, LA Times, Wall Street Journal, CNBC, Forbes, Fast Company, Oprah Daily, Harvard Business Review, BigThink, and more. She is a regular speaker at Fortune 500 companies and has been recognized as one of the top 25 global leaders in mental health.
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Links:
- Website
- TikTok
- YouTube
- Substack
- Book: The New Happy: Getting Happiness Right In A World That’s Got It Wrong(2024)
Timestamps:
[03:55] Old happy and its beliefs.
[07:21] How worldview shapes happiness.
[11:10] Paths to happiness.
[18:14] Old happy vs. new happy.
[21:28] Helping as the core of happiness.
[28:54] Individualism and its consequences.
[32:36] Autonomy and social connection.
[34:44] Self-acceptance and perfectionism strategies.
[38:01] Self-acceptance and personal growth.
[42:49] Self-acceptance vs. perfectionism.
[46:47] Happiness is shared.
Sonya Looney is a World Champion mountain biker with nearly two decades of elite racing experience across 25+ countries, earning titles including 2015 World Champion and four times USA National Champion. Her unique background combines endurance sports with a deep expertise in positive psychology. She holds a Master’s in Applied Positive Psychology from the University of Pennsylvania and a Master’s in Electrical Engineering with a focus on neuroscience.
Driven by her passion for personal growth and well-being, Sonya focuses on helping high performers navigate perfectionism and balanced striving while cultivating vitality, purpose, and resilience. Known for her infectious energy and relentless curiosity, she is a National Board Certified Health and Wellness Coach dedicated to guiding others toward meaningful accomplishments – without burning out.
Through her work as a TEDx speaker, podcast host, consultant, writer, and professional speaker, Sonya brings her knowledge and experiences to life. As the host of the Grow the Good podcast, Sonya inspires listeners by diving into topics like grit, mindset, self-worth, purpose, success, and healthy striving.
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Links:
- Website
- YouTube
- Grow the Good podcast
Timestamps:
00:02:30 - Sonia's Background and Journey
00:05:00 - Interdisciplinary Approach to Well-being and Performance
00:07:00 - Defining Well-being and Balance
00:09:00 - Problems with Sacrificing Well-being
00:11:00 - The Role of Relationships in High Performance
00:14:00 - Mastery vs. Outcome-focused Goals
00:15:00 - Meaningful Accomplishment
00:18:00 - Social Contribution and Mattering
00:19:00 - The Dark Side of Meaningful Work
00:20:00 - Balancing Vitality and Meaningful Work
00:24:00 - Personal Fulfilling Goals vs. Meaningful Otherish Goals
00:25:00 - Building on the Initial Model
00:27:00 - The Six Striving Mindsets
00:29:00 - The Importance of Belonging
00:30:00 - The Role of Recognition and Self-acceptance
00:32:00 - Practical Advice for Finding and Maintaining Meaningful Accomplishments
00:33:00 - The Importance of Savoring and Celebrating Wins
Dr. Scott Barry Kaufman is a psychologist, coach, professor, keynote speaker, and bestselling author who is passionate about helping people with all kinds of minds live a creative, fulfilling, and self-actualized life. His early educational experiences made him realize the deep reservoir of untapped potential of students, including bright and creative children who have been diagnosed with a learning disability. He is among the top 1% most cited scientists in the world for his research on intelligence and creativity.
Scott is a professor of psychology at Columbia University and director of the Center for Human Potential. He has also been a professor at the University of Pennsylvania and NYU. He hosts The Psychology Podcast which has received over 30 million downloads and is widely considered among the top psychology podcasts in the world.
Scott’s writing has appeared in The Atlantic, Scientific American, Psychology Today, and Harvard Business Review, and he is the author and editor of 10 books, the most recent of which is Rise Above: Overcome a Victim Mindset, Empower Yourself, and Realize Your Full Potential, published in April 2025.
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Links:
- Website
- The Psychology Podcast
- Books
Timestamps:
[00:01:34] What is a victim mindset?
[00:03:52] Vulnerable narcissism in culture.
[00:10:30] Honest love vs. victim mindset.
[00:12:54] Victim mindset and self-actualization.
[00:17:44] Victim mindset and empowerment.
[00:20:43] Victim to self-esteem issues.
[00:27:20] Collective victimhood and empowerment.
[00:30:24] Malevolent intent in ambiguity.
[00:34:07] Victim mindset in everyday life.
[00:39:28] Virtuous victim mindset.
[00:41:29] Final thoughts on human potential and growth.
Drew Ramsey, MD, is a leading board-certified integrative psychiatrist, best-selling author and leading proponent of nutritional psychiatry and mental fitness. He served as an Assistant Clinical Professor of Psychiatry at Columbia University, Vagelos College of Physicians and Surgeon for twenty years. He also founded the Brain Food Clinic in New York City, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. Using the latest research along with decades of clinical experience, he hopes to help people improve their mental health and build resilient mental fitness.
Drew is a sought-after speaker, conducts workshops nationally, and his work has been featured throughout the media. He co-hosts the Men’s Health Magazine series Friday Sessions and has delivered three TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. His work and writing have been featured by The Today Show, CBS Sunday Morning, The New York Times, The Wall Street Journal, The Atlantic, Lancet Psychiatry, TIME and NPR.
Drew’s books have helped establish nutritional psychiatry and explore the connection between food and mental health: the international best-seller Eat to Beat Depression and Anxiety (HarperWave 2021), now translated into 9 languages; the award-winning cookbook Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health (HarperWave 2016); the bestseller 50 Shades of Kale (HarperWave 2013), and The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood and Lean, Energized Body (Rodale 2011). His latest book is Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind (March 2025).
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Links:
- Website
- Forthcoming book: Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind(March 2025)
- Podcast
Timestamps:
[00:03:36] Mental fitness and health.
[00:09:53] Mental fitness and modern challenges.
[00:10:24] Modern mental health strategies.
[00:19:04] Lifestyle medicine and self-awareness.
[00:24:05] Connection and mental fitness.
[00:31:18] Nature's impact on mental health.
[00:38:13] Hedonism vs. Eudaimonia.
[00:45:07] Dopamine and pleasure balance.
[00:55:03] Goals for mental health.
Dr. Lindsay G. Oades is an internationally acclaimed, multi award-winning well-being scientist, researcher, public policy strategist, educator and author. He is Deputy Dean and Professor of Wellbeing Science at the University of Melbourne. He has recently worked with UNESCO on the International Science and Evidence Based Education Assessment. He is former Director of Action for Happiness Australia and non-executive Director of the Positive Education Schools Association. He was awarded the Australian Government citation in 2013 for an outstanding contribution to student learning.
Lindsay’s major research contribution has been in well-being and mental health recovery. He developed a mental health recovery model – the Collaborative Recovery Model – which is a positive psychology coaching model, used to assist people with mental illness.
Lindsay is the author of six books, and over 150 journal articles and book chapters related to well-being, recovery and coaching. As a sought after speaker known to provoke thought, Lindsay has given keynote or invited presentations in 14 nations.
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Links:
- Website
- Google Scholar page
- Wikipedia page
- Forthcoming book: The Health and Well-Being Coaches’ Handbook(co-edited with Jonathan Passmore & Badri Bajaj) (Routledge, 2025)
- Book mentioned in episode: Psychological Recovery: Beyond Mental Illness(co-authored with Retta Andresen and Peter Caputi) (Wiley-Blackwell,2011)
Timestamps:
[02:12] Recovery model stages explained.
[04:25] Importance of relationships for well-being.
[09:25] Language's impact on wellbeing.
[12:18] Well-being literacy framework.
[18:31] Organisational language and wellbeing.
[21:24] Mental illness vs. well-being.
[28:48] Autonomy and agency in recovery.
[37:46] Stages of collaborative recovery.
[39:57] Collaborative recovery model in practice.
[45:17] Human flourishing in education.
[50:30] Central purpose of education.
[54:29] Wellbeing literacy community.
Gretchen Rubin is one of today’s most influential and thought-provoking observers of happiness and human nature. She’s known for her ability to convey complex ideas – from science to literature to stories from her own life – with levity and clarity.
Gretchen is the author of many books, which have sold millions of copies in more than thirty languages, and include five New York Times bestsellers: The Happiness Project, Better Than Before, The Four Tendencies, Happier at Home and Outer Order, Inner Calm. Her most recent book is Life in Five Senses.
Gretchen is host of the popular podcast Happier with Gretchen Rubin, which has more than 220 million downloads, and is founder of the award-winningHappier app, which helps people track their happiness-boosting habits.
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Links:
- Website
- YouTube
- TikTok
- Course: The Happiness Project
- App: Happier
- Podcast: Happier with Gretchen Rubin
- Gretchen’s happiness quizzes
- Latest book: Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World(2023)
- New York Times bestseller: The Happiness Project: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun(2009)
Timestamps:
00:00 - Introduction to Gretchen Rubin
02:09 - Defining Happiness
06:04 - Practical Approaches to Happiness
08:18 - Key Elements for Building Happiness
12:37 - Feeling Good, Feeling Bad, Feeling Right, and Growth
18:13 - The Usefulness of Terms like Flourishing
23:25 - Happiness Doesn't Always Mean Feeling Happy
31:47 - Identifying Key Habits for Happiness
35:56 - Unorthodox Strategies for Happiness
40:06 - The Value of Repetition and Familiarity in Happiness
Oliver Burkeman is a British journalist, author, and speaker whose work focuses on productivity, time management, and finding meaning in our fast-paced world. He graduated from the University of Cambridge, where he studied Social and Political Sciences, informing his critical examination of societal expectations around productivity and success.
Burkeman’s focus often centers on rethinking productivity and well-being, as he explores the limitations of traditional time management strategies in his popular book, Four Thousand Weeks: Time Management for Mortals, which has sparked broad interest for its unique perspective on finding balance in a finite life. His most recent book is Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts(2024), which offers a map for a liberating journey towards a more meaningful life, beginning with where we actually find ourselves, not with a fantasy of where we’d like to be.
His unique approach has resonated with readers worldwide, and his regular newsletter, The Imperfectionist, delves into themes of productivity, mortality, and intentional living. Previously, Burkeman was a longtime columnist for The Guardian, where he explored the intersection of psychology and self-help.
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Links:
- Website
- Most recent book: Meditation for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts(2024)
- Previous books: Four Thousand Weeks, The Antidote and Help!
- Newsletter: The Imperfectionist
- Blog
Timestamps:
[01:57] Finite nature of our lives.
[06:40] Imperfectionism as a solution.
[09:34] Acceptance of human finitude.
[12:51] The limits of optimization.
[22:09] Being vs. doing in life.
[29:30] Toxic productivity vs. healthy productivity.
[30:33] Human discomfort with mortality.
[35:27] Burnout and productivity relationship.
[39:58] Dysfunctional attempts at spirituality.
[43:25] Meaningful life and flourishing.
[45:26] Confronting life’s finitude and discomfort.
[50:54] The role of discomfort in growth.
[53:08] Living a fulfilling and meaningful life.
Dr. Christopher Ryan is a thought-provoking author, researcher, and host of the podcast Tangentially Speaking. He gained international recognition with his New York Times bestseller Sex at Dawn (co-authored with Cacilda Jethá), which reexamines human sexuality through the lens of anthropology and evolutionary biology, challenging conventional views on monogamy and societal norms. His latest book, Civilized to Death, critiques modern society, arguing that progress has often detracted from our well-being.
Chris’s work has been translated into over twenty languages, and appeared on Netflix, HBO, MSNBC, Fox News, CNN, NPR, The New York Times, The Times of London, The Washington Post, Time, Newsweek, National Geographic, and The Atlantic. Chris has been a featured speaker at TED, SXSW.
With a Ph.D. in psychology, Chris combines his expertise with wide-ranging experiences from his global travels, where he has lived among diverse cultures and explored alternative lifestyles. Chris’s work explores human nature, questioning the narrative of civilization as inherently beneficial, invites readers to rethink how we live and relate to one another, engaging audiences with a critical yet hopeful perspective on human potential and flourishing.
His work bridges the gap between academic theory and practical wisdom, engaging audiences with a critical yet hopeful perspective on human potential and flourishing.
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Links:
- Website
- Substack
- Podcast: Tangentially Speaking
- Books: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships(2010, co-authored with Cacilda Jethá); Civilized to Death: The Price of Progress (2019)
- Civilized to Death Cocktail Party Cheat Sheet (common objections to arguments and Chris’ replies)
Timestamps:
[00:02:53] Detrimental effects of modern progress.
[00:06:29] Social isolation and community decline.
[00:17:21] Cultural differences in lifestyles.
[00:20:56] Hunter-gatherer societal values.
[00:24:42] Interdependence and community importance.
[00:39:47] The importance of "enough."
[00:41:47] Wealth and happiness paradox.
[00:46:07] Disaster sociology and human resilience.
[00:49:10] Pursuing true personal values.
Israa Nasir, MHC-LP, is a psychotherapist, writer, and the founder of WellGuide, a digital community for mental health awareness. She recently published Toxic Productivity: Reclaim Your Time and Emotional Energy in a World that Always Demands More(November 2024), a book that demonstrates how to challenge the various masks of toxic productivity and societal pressures around managing time by focusing on emotional regulation.
A Pakistani-Canadian child of immigrants, Israa has a specific focus on mental health, identity formation and healing for the AAPI first- and second-generation immigrant community. Israa has been featured in major publications including NBC, Vox, Huffpost and Teen Vogue, and has been invited to speak at corporations and institutions such as Google, Meta, and Yale University.
Israa sits on the Mental Health Advisory Board for both PopSugar (Vox Media) and the menstrual health product and advocacy brand, August. She holds a Bachelor's degree in Psychology from the University of Toronto, a Master’s in Counseling from Adelphi University, and certifications in Cognitive Behavioral Therapy and Rational Emotive Behavioral Therapy.
With over a decade of experience as a licensed therapist in Ontario and New York, Israa specializes in empowering individuals through therapy, workshops, and engaging content that addresses emotional well-being.
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Links:
- Website
- TikTok
- Newsletter
- Recently published book: Toxic Productivity: Reclaim Your Time and Emotional Energy in a World that Always Demands More
Timestamps:
[04:08] Emotional intelligence domains explained.
[11:06] Emotional intelligence in society today.
[19:02] Emotional intelligence and optimal performance.
[23:15] Importance of emotional intelligence in leadership.
[29:29] Emotional intelligence and health.
[34:39] Emotional intelligence and flourishing.
[36:55] Emotional intelligence in education.
[41:40] Learning new habits through mindfulness.
[47:29] Cognitive control and flourishing.
[49:16] Cognitive control's long-term effects.
[58:49] Group-level emotional intelligence.
Psychologist and author of Emotional Intelligence, Daniel Goleman, Ph.D., has transformed the way the world educates children, relates to family and friends, leads, and conducts business. A frequent speaker on campuses and to businesses of all kinds and sizes, he has worked with organizations around the globe, examining the way social and emotional competencies impact the bottom-line. Ranked one of the 10 most influential business thinkers by the Wall Street Journal, Goleman’s articles in the Harvard Business Review are among the most frequently requested reprints. Goleman has won many awards, including the HBR McKinsey Award for best article of the year. Harvard’s Graduate School of Arts and Sciences awarded him its Centennial Medallion.
Apart from his writing on emotional intelligence, Goleman has written books on topics including self-deception, creativity, transparency, meditation, social and emotional learning, eco-literacy and the ecological crisis. His latest book, Optimal: How to Sustain Personal and Organizational Excellence Every Day(2024), shows why emotional intelligence can help each of us have rewarding and productive days. Goleman’s online Emotional Intelligence Program offers anyone a deep understanding of the competencies of self-awareness, self-management, empathy and social skill.
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Links:
- Website
- Bestselling book: Emotional Intelligence: Why It Can Matter More Than IQ(1995)
- Most recent book: Optimal: How to Sustain Personal and Organizational Excellence Every Day(2024)
- Other books
- Goleman’s online Emotional Intelligence Program
- Consortium for Research on Emotional Intelligence in Organizations
Timestamps:
[04:08] Emotional intelligence domains explained.
[11:06] Emotional intelligence in society today.
[19:02] Emotional intelligence and optimal performance.
[23:15] Importance of emotional intelligence in leadership.
[29:29] Emotional intelligence and health.
[34:39] Emotional intelligence and flourishing.
[36:55] Emotional intelligence in education.
[41:40] Learning new habits through mindfulness.
[47:29] Cognitive control and flourishing.
[49:16] Cognitive control's long-term effects.
[58:49] Group-level emotional intelligence.
Zach Mercurio, Ph.D., is a researcher, author, and speaker specializing in purposeful leadership, mattering, meaningful work, and positive organizational psychology. As author of The Invisible Leader: Transform Your Life, Work, and Organization with the Power of Authentic Purpose, Zach has inspired individuals and organizations to discover and leverage their unique purpose to drive engagement and success. He is also a leading expert on workplace culture, helping leaders cultivate environments where people feel valued and motivated. His research on meaningful work has received awards from the Association for Talent Development, the Academy of Management, and the Academy of Human Resource Development.
With a Ph.D. in Organizational Learning, Performance, and Change, Zach’s work research and practical insights have been featured in major outlets like Forbes, Psychology Today, and Harvard Business Review. He works with hundreds of organizations worldwide to forge purposeful leaders who enable mattering, motivation, well-being, and performance.
Zach’s next book is The Power of Mattering: How Leaders Can Create a Culture of Significance(Harvard Business Review Press, 2025), which reveals how experiencing mattering to others is a fundamental, yet often overlooked, requirement for thriving. Zach’s mission is to help people and organizations realize their potential by unlocking the power of purpose and meaning in their work.
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Links:
- Website
- Forthcoming book: The Power of Mattering: How Leaders Can Create a Culture of Significance(Harvard Business Review Press 2025)
- Most recent book: The Invisible Leader: Transform Your Life, Work, and Organization with the Power of Authentic Purpose(Advantage, 2017)
- “How to Create Mattering at Work,” Medium, November 2022.
Timestamps:
[00:03:06] Importance of mattering to others.
[00:11:44] Mattering and self-actualization.
[00:15:01] Community and individual well-being.
[00:21:25] The power of mattering.
[00:22:29] An anti-mattering epidemic.
[00:26:30] Resilience in toxic environments.
[00:35:01] Feeling irreplaceable in the workplace.
[00:38:03] Value of recognizing individuals.
[00:44:34] Moments of mattering in work.
[00:49:17] Mitigating burnout through social support.
[00:56:05] Reskilling to combat loneliness.
[00:59:05] Helping others flourish through connection.
Dr. Caroline Leaf is a clinical and research neuroscientist, communication pathologist, and author, recognized for her groundbreaking work on brain science and mental health. With a Ph.D. in Communication Pathology, Caroline focuses on the mind-brain connection and the transformative power of thought management for enhancing mental well-being. Her mission is “to make mental healthcare, knowledge about the power of our minds, and tools for improving learning and memory affordable, accessible, and applicable to everyone, regardless of race, ethnicity, gender, age, sexual orientation, or religion.”
Caroline is the author of several bestselling books, including Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health, which explores the impact of neuroplasticity and thought management on personal growth. Her most recent book, Cleaning Up Your Mental Mess: Five Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking (2021) offers practical strategies for overcoming mental clutter and enhancing emotional well-being. Through her work, Caroline integrates scientific research with actionable insights, helping individuals harness the power of their thoughts to create meaningful and positive changes in their lives. As a sought-after speaker and global advocate, she continues to inspire and educate on the intersection of cognitive neuroscience and holistic mental health.
Learn more and subscribe at flourishfmpodcast.com
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Links:
- Website
- TikTok
- YouTube
- Podcast
- Most recent book: Cleaning Up Your Mental Mess: Five Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking(Baker Books, 2021)
- Neurocycle app
- Cleaning Up the Mental Mess podcast
Timestamps:
[01:58] Neurocycling.
[06:58] Non-conscious mind functions explained.
[10:20] Neuroplasticity and conscious mind interaction.
[18:11] Habit formation and trauma processing.
[00:25:37] Neuroplasticity and brain change.
[00:31:21] Neuroplasticity and mental mess cleanup.
[34:41] Neurocycle for managing trauma.
[41:08] Biomedical model of mental health.
[49:19] Mindstorm writing process.
[54:15] Daily mental health practices.
[57:23] Overcoming learned helplessness.
[01:00:04] App for mental health support.
Dr. Federica Amati is a postdoctoral medical scientist and public health nutritionist, committed to advancing our understanding of nutrition and lifestyle interventions for optimal health. She holds a Ph.D. in Clinical Medicine Research from Imperial College London, where her work focused on the gut microbiome and its impact on human health. She focuses in particular on maternal and early childhood health, emphasizing the first 1,000 days of life, women’s health, and the role of nutrition in improving health outcomes.
Federica is currently a Research Associate at Imperial College London’s School of Public Health, and Nutrition Lead at Imperial’s School of Medicine. Beyond her academic work, Federica is Head Nutritionist at ZOE, a health science company leveraging data-driven insights to empower individuals to achieve better health outcomes through personalized nutrition. At ZOE, she contributes her expertise in nutrition science to help develop innovative solutions that translate cutting-edge research into practical dietary recommendations.
Federica’s recently published book, Every Body Should Know This: The Science of Eating for a Lifetime of Health, outlines how to eat for best health at each life stage. With a passion for public health, Federica has made a real difference to both individual and community health.
In this episode, we discuss what are the most important factors about nutrition to support human thriving, and how nutrition supports flourishing at various stages across the human lifespan.
Key conversation points are:
- the fundamentals about nutrition that we all need to know;
- how to improve our healthspan, as well as our lifespan;
- Federica’s groundbreaking research on how to thrive across the different stages of life that impact nutrition, which she describes as ‘the biggest “windows of opportunity” that human development offers us – the key moments when our physiology, metabolism and needs for certain foods change’;
- and why ultra-processed foods are bad for our health, and strategies we can employ to consume far fewer ultra-processed foods, despite them being so readily available and well marketed.
flourishfmpodcast.com
Links:
- Website
- Imperial College webpage
- ZOE Science and Nutrition webpage
- ZOE Science and Nutrition podcast
- Substack
- TikTok
- Recent book: Every Body Should Know This: The Science of Eating for a Lifetime of Health(2024)
- Recent interview with ZOE (May 2024)
Daniel H. Pink is a renowned author known for his groundbreaking work on motivation, work, and human behavior. He is the author of five New York Times bestsellers, the most recent of which is The Power of Regret: How Looking Backward Moves Us Forward, which explores the role of regret in personal and professional growth, offering new insights into how embracing our past can lead to a more fulfilling future.His other books include the New York Times bestsellers When and A Whole New Mind — as well as the #1 New York Times bestsellers Drive and To Sell is Human.
Daniel’s books have won multiple awards, been translated into 46 languages, sold millions of copies around the world, and consistently appeared on bestseller lists. His work has garnered widespread acclaim from business leaders, educators, and policymakers. His articles have appeared in The New York Times, Harvard Business Review, The Washington Post, The Atlantic, Slate, and other publications. He has appeared frequently on NPR, PBS, ABC, CNN, and other TV and radio networks in the US and abroad. Dan’s ability to blend scientific research with compelling storytelling provides actionable insights for individuals and organizations looking to improve their performance and well-being.
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Links:
- Website
- Most recent book: The Power of Regret: How Looking Backward Moves Us Forward(2022)
- World Regret Survey
- American Regret Project
Timestamps:
[02:15] The power of regret.
[05:32] Regret and its usefulness.
[08:35] Resistance to discussing regret.
[12:29] Regrets of action and inaction.
[15:42] Core regrets identified in the research.
[19:29] Cultural differences in regrets.
[25:45] Four core regrets for flourishing.
[31:42] Types of regrets and well-being.
[35:42] Regrets and positivity in life.
[41:14] Dealing with regrets.
[50:55] Anticipating future regrets.
[56:36] The Flourishing Question
Kasley Killam, MPH, is the author of The Art and Science of Connection: Why Social Health is the Missing Key to Living Longer, Healthier, and Happier (HarperCollins, June 2024). She is a Harvard-trained social scientist, award-winning innovator, and is internationally recognized as a leading expert in “social health”: the dimension of well-being that stems from relationships.
Kasley champions social health as a strategic advisor, keynote speaker, and founder of Social Health Labs, a national nonprofit that empowers community builders. Drawing from over a decade of studying, sharing, and applying the science of human connection, her expertise has been featured in major outlets including the New York Times, Scientific American, and Washington Post, and she pens the Social Health Blog for Psychology Today.
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Links
- Website
Timestamps:
02:12 - Defining Social Health
04:02 - The Temple Analogy for Social Health
06:07 - The Importance of Connection for Longevity
00:10:01 - Assessing Social Health as a Positive Indicator
00:13:13 - Characteristics of Social Health
00:15:28 - Diverse Ties and Their Importance
00:19:12 - The Role of Casual Interactions
00:21:45 - Framework for Assessing Social Health
00:25:52 - Strategies for Strengthening Social Muscles
00:27:08 - Making Social Health a Priority
00:30:37 - Connection Preferences and Styles
00:35:02 - Blending Connection Styles
00:37:15 - Loneliness and Its Impact on Health
00:41:29 - Recognizing and Addressing Loneliness
00:44:13 - Localized Types of Loneliness
00:46:45 - Positive Psychology Approach to Social Health
00:47:48 - One Action to Improve Social Health
Susan Kaiser Greenland is a mindfulness educator and bestselling author, who teaches mindfulness to children, teens, parents, and educators for everyday practices. She is a former corporate attorney, but transformed her career after discovering meditation, founding Inner Kids to teach secular mindfulness in schools and community programs. She has been studying Buddhism for over 30 years. She has authored several widely translated books, including her latest release in July 2024, Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life. The book offers 50 powerful tools for modern seekers, providing practical strategies to foster meaningful connections and alleviate the pressures of modern life.
Susan is a respected speaker and mentor, whose insights draw from global wisdom traditions and scientific research, aiming to foster meaningful connections and well-being in everyday life. Her work has been featured in publications such as the New York Times, Washington Post and CNN, and she speaks globally on mindfulness and its benefits.
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Susan Kaiser Greenland
- Website
- TikTok
- YouTube
- Latest book: Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life(2024)
Timestamps:
00:02:38 - Defining Real World Enlightenment
00:05:04 - Real World Enlightenment in Unpleasant Experiences
00:08:13 - Wonder, Awe, and Ambiguous Experiences
00:10:13 - Demystifying Traditional Enlightenment
00:12:00 - Examples of Real World Enlightenment
00:15:00 - Seeking vs. Allowing Enlightenment Experiences
00:19:19 - Grasping vs. Experiencing Non-Conceptual Moments
00:24:10 - Process Over Outcome in Meditation
00:27:35 - Indications of Real World Enlightenment
00:29:02 - Shifts in Perspective and Experience
00:30:08 - Meditation and Modern Relevance
00:35:02 - Sequential Process of Awareness and Self-Regulation
00:38:08 - Golden Threads in Wisdom Traditions
00:41:06 - Leading a Meaningful Life Through Golden Threads
00:43:08 - Small Daily Actions for Transformation
00:45:42 - Practical Advice for Adults and Children
00:49:48 - Where to Find Susan Kaiser Greenland
Dr. Craig Dowden is a bestselling author, award-winning keynote speaker, and executive coach born and raised in Newfoundland. He is celebrated for his expertise in bridging the gap between the science and practice of leadership excellence, and has spent over 25 years exploring the connections between leadership theory and application.
Craig’s career spans academia, keynote speaking, and executive coaching, where he currently coaches leaders across the private, public, and non-profit sectors. Craig has a Ph.D. in Psychology and Business and was a Professor at Carleton University, where he was nominated twice for the Capital Educators Award. He is a prolific contributor to top publications like Forbes, CEOWORLD, Psychology Today, and the Huffington Post, and has been featured on various TV, radio, and podcast platforms. His accolades include being named in the Ottawa Business Journal “Top 40 Under 40” list in 2009.
Craig has authored two bestselling books: Do Good To Lead Well: The Science and Practice of Positive Leadership (2019) and A Time To Lead: Mastering Your Self So You Can Master Your World (2022), co-authored with Alan Mulally and Sarah McArthur. His podcast, Do Good To Lead Well, ranks in the top 1% globally, featuring interviews with notable thought leaders and CEOs.
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Dr. Craig Dowden:
- Website
- YouTube
- Podcast
Timestamps:
[01:10] Positive Leadership and Self-Mastery.
[05:20] Self-mastery and self-reflection.
[07:10] Building leadership skills as habits.
[12:39] Mindset shifts and reframing.
[16:41] Mastering our strengths.
[20:28] Authentic leadership.
[27:56] Building optimal team dynamics.
[29:32] Building diverse and enhancing teams.
[35:06] Feedback strategies.
[37:30] Seeking feedback for personal growth.
[42:36] Positive leadership and energy.
[46:07] Leadership for flourishing.
Dr. Maike Neuhaus is a future-oriented positive psychology coach dedicated to empowering individuals, teams, and organizations to flourish. As co-founder and Self-Leadership Driver of Ducidium, she spearheads a mission to equip others with the tools and mindset needed to confidently lead transformative journeys. She is also founder of the Flourishing Doc, offering courses, coaching, and resources to empower people to live life to the fullest, free of regret.
Having earned her Master's Degree in Psychology with specializations in Health and Organizational Psychology, and a PhD focused on effective behavior change strategies, Maike is a recognized expert in her field. She has held various academic positions, including Lecturer in Positive Psychology at the University of Queensland. She’s a highly-cited author, having published in international scientific journals, encyclopedias, and the world’s largest psychology and wellness platforms and magazines.
Maike's innovative spirit is evident in her creation of the first evidence-based Self-Leadership Course and her ongoing collaboration with global researchers to develop Self-Leadership 2.0. Through her work, she is determined to demonstrate that happiness can be cultivated and success achieved through the practice of self-leadership.
In her personal life, Maike took a significant step towards her own flourishing journey in 2019, when she exited the grind and started working for herself digitally on a global scale while travelling the world.
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Elena Aguilar:
- Website
- TikTok
- YouTube
- Newsletter
- Podcast: Flourishing Unfiltered
- Maike’s other company she co-founded: Ducidium
Timestamps:
[04:29] Near-death experiences and appreciation.
[08:21] Self-leadership and positive psychology.
[13:34] Changing career paths.
[19:49] Exiting the grind and fulfillment.
[23:32] Burnout and exiting the grind.
[26:45] Categories of regrets.
[32:16] Self-leadership and flourishing.
[37:54] Pursuing happiness and life fulfillment.
[44:15] Social connections and wellbeing.
[46:47] Managing relationships with others.
[51:47] Goal setting challenges and motivation.
[55:01] Self-compassion and self-regulation.
Elena Aguilar [Ay-lay-nuh Ar-gue-la] is a bestselling author and coaching expert known for her eight books on coaching and leadership development, including The Art of Coaching and The Art of Coaching Teams. Her forthcoming comprehensive coaching book, Arise: The Art of Transformational Coaching, highlights conversational skills to help you thrive and will be released in July 2024. She hosts The Bright Morning Podcast where she shares tools for educators.
Elena is the founder and CEO of Bright Morning Consulting, an organization dedicated to empowering educators and leaders with the skills and insights needed to create resilient and inclusive learning environments. Through Bright Morning, Elena offers workshops, coaching and consulting services focusing on equity, social justice, and emotional resilience.
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Elena Aguilar:
- Bright Morning Website
- TikTok
- Bright Morning Instagram
- Bright Morning on Apple Podcasts
- Forthcoming book: Arise: The Art of Transformational Coaching
- Most recent book The PD Book: 7 Habits that transform professional development
- Most renowned book: The Art of Coaching: Effective Strategies for School
Timestamps:
[01:16] Emotional resilience habits.
[07:03] The need for belonging.
[15:19] Creating a sense of belonging.
[22:47] Transformational coaching model.
[29:35] Power dynamics in conversations.
[34:09] Empowerment through effective communication.
[42:34] Building emotional resilience.
[46:48] Resilience and societal structures.
[53:28] Resilience and emotional regulation.
[55:21] Cultivating awareness of thoughts.
Dr. Miroslav Volf is a prominent theologian, scholar, author, and founding Director of the Yale Center for Faith and Culture.
Born in Croatia, Miroslav experienced the religious and political tensions of his homeland firsthand, which deeply influenced his academic and theological pursuits. He has authored numerous influential books, including Exclusion and Embrace: A Theological Exploration of Identity, Otherness, and Reconciliation and Allah: A Christian Response, which engage with pressing theological and ethical questions in a globalized world. His most recent book is the New York Times bestseller Life Worth Living: A Guide to What Matters Most, co-authored with Matthew Croasmun and Ryan McAnnally-Linz last year.
Miroslav's work emphasizes the importance of dialogue, understanding, and reconciliation across religious and cultural divides, making him a significant figure in contemporary Christian thought and interfaith discourse.
In the episode, we discuss what we can learn about what it means to flourish and how to flourish from Life Worth Living and the Yale course of the same name, and how to answer what Miroslav calls “The Question” concerning human flourishing.
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Dr. Miroslav Wolf:
- Website
Timestamps:
[01:05] A fresh perspective on flourishing.
[04:38] Education and human flourishing.
[08:49] Engaging with religious traditions.
[16:25] The meaning of human existence.
[20:08] Emotional side of life.
[24:27] Question of human existence.
[27:33] Components of the good life.
[34:32] The pursuit of eudaimonia.
[39:37] Values in different traditions.
[44:25] A life with pain.
[49:49] The beauty of suffering.
[53:33] The definition of success.
[56:04] The flame of ambition.
We interview Dr. Gemma Leigh Roberts, a chartered psychologist and author specialising in wellbeing, resilience and mindset. She is a Top 5 LinkedIn Learning instructor, and over five million people have taken her LinkedIn Learning courses. Over 650,000 people subscribe to her 'Mindset Matters – Thriving at work' newsletter. The newsletter led to the publication, in 2022, of her first book, Mindset Matters: Developing mental agility and resilience to thrive in uncertainty.
Gemma has written for or been featured in Stylist, the Guardian, Yahoo Finance, Forbes and Business Insider and has appeared on the BBC. She specializes in helping people, teams and organizations understand what it takes to navigate challenges successfully, build resilience in the face of adversity, and create environments where it's possible for each individual to thrive and perform at their peak in their own unique way. Her clients include BP, Oracle, HSBC, Microsoft, Spotify, Vodafone, Nestlé and Disney and for the last 10 years she has worked with individuals, teams and organizations to help create agile resilient teams at work.
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Dr. Gemma Leigh Roberts:
Website
Timestamps:
00:00:00 - Introduction to Flourish FM and Dr. Roberts
00:02:19 - Key Mindset Skills for Thriving at Work
00:02:41 - Importance of Resilience in the Evolving Workplace
00:03:45 - Cognitive Flexibility and Adapting to Change
00:04:48 - Growth Mindset and Learning in the Workplace
00:06:25 - The Role of Connection in Mental Health and Productivity
00:07:06 - Factors Leading to the Importance of Mindset Skills
00:10:52 - Conceptualizing Resilience and Antifragility
00:14:56 - The Sliding Scale of Resilience
00:16:35 - The Six Pillars of Resilience
00:24:49 - Connection as a Core Component of Resilience
00:27:27 - Mental Agility vs. Emotional Agility
00:28:13 - Acceptance and Resilience
00:34:19 - Flow and Resilience
00:36:22 - Acceptance as a Meta Pillar
00:41:04 - Practical Coaching Strategies for Building Mindset Skills
00:47:21 - Detailed Example of a Coaching Exercise
We interview Dr. Rick Hanson, a prolific writer and practitioner of all things psychology, neuroscience, resilience and well-being.
Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley’s Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 33 languages and include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha’s Brain, and Mother Nurture – with over a million copies in English alone.
Rick is the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well Podcast – which has been downloaded over 15 million times. His free newsletters have over 260,000 subscribers and his online programs have scholarships available for those with financial needs.
Rick has lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, Rick’s work has been featured on CBS, NPR, the BBC, and other major media.
Rick began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails.
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Dr. Rick Hanson:
Website
We interview Dr. Rick Hanson, a prolific writer and practitioner of all things psychology, neuroscience, resilience and well-being.
Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley’s Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 33 languages and include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha’s Brain, and Mother Nurture – with over a million copies in English alone.
Rick is the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well Podcast – which has been downloaded over 15 million times. His free newsletters have over 260,000 subscribers and his online programs have scholarships available for those with financial needs.
Rick has lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, Rick’s work has been featured on CBS, NPR, the BBC, and other major media.
Rick began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails.
Learn more and subscribe at flourishfmpodcast.com
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Dr. Rick Hanson:
Website
Timestamps:
[00:06:13] Flourishing and well-being.
[00:09:24] Awakening and self-actualization.
[00:14:03] Red zone and green zone.
[00:18:42] The utility of the red zone.
[00:23:51] Post-traumatic growth and resilience.
[00:25:19] Choosing Challenges vs. Life's Hardships.
[00:31:29] Practical advice for the green zone.
[00:32:49] Character strengths acquisition.
[00:40:24] Enoughness and satisfaction.
[00:44:49] Understanding brain evolution stages.
[00:49:41] Understanding trauma and resilience.
[01:04:23] Creating a global compassion coalition.
We interview Dr. Amy C. Edmondson, Novartis Professor of Leadership and Management at Harvard Business School, a chair established to support the study of human interactions that lead to the creation of successful enterprises that contribute to the betterment of society. She has pioneered the concept of psychological safety for over 20 years and was recognized in 2021 as #1 on the Thinkers50 global ranking of management thinkers.
Amy is the author of Teaming: How Organizations Learn, Innovate, and Compete in the Knowledge Economy (2012), The Fearless Organization: Creating Psychological Safety in the Workplace for Learning, Innovation, and Growth (2018), and, most recently, Right Kind of Wrong: Why Learning to Fail Can Teach Us to Thrive (2023).
We speak to Amy about how to build psychological safety and learn from failure to promote flourishing, in teams, organizations, and our own lives.
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Dr. Amy Edmondson:
Website
Harvard Business School webpage
Bio
Psychological safety
Right Kind of Wrong: Why Learning to Fail Can Teach Us to Thrive(2023)
Timestamps:
00:00:05 - Introduction to Professor Amy C. Edmondson
00:00:27 - Defining Psychological Safety
00:01:10 - Disrupting Misconceptions About Psychological Safety
00:01:50 - Linking Psychological Safety to Thriving
00:02:21 - Exploring Psychological Safety and Learning from Failure
00:03:08 - Clarifying Psychological Safety in the Workplace
00:05:03 - Examples of Interpersonal Risk-Taking
00:06:35 - Insights from Amy's TED Talk on Teamwork and Error Rates
00:09:41 - The Role of Discomfort in Psychological Safety
00:10:07 - Creating a Psychologically Safe Environment
00:12:18 - The Relationship Between Psychological Safety and Performance
00:15:37 - The Spectrum of Psychological Safety in Teams
00:20:34 - Challenges in Creating Psychological Safety in Certain Industries
00:22:59 - Transition to Discussing "Right Kind of Wrong"
00:23:27 - The Connection Between Psychological Safety and Types of Failure
00:26:09 - Personal Stories of Intelligent Failure
00:29:18 - Distinguishing Between Types of Failure
00:37:19 - The Impact of Perfectionism on Psychological Safety
00:38:55 - Psychological Safety Beyond Interpersonal Environments
00:41:16 - Applying Right Kind of Wrong in Personal Lives
00:44:03 - Practical Steps for Embracing Failure and Thriving
00:48:01 - Leadership Behaviors to Avoid for Psychological Safety
00:50:07 - The Importance of Context in Embracing Failure
00:53:05 - When to Persist and When to Pivot in the Face of Failure
00:56:18 - Final Practical Advice and Resources
We interview Dr. Sara Kuburic, existential psychotherapist, writer, and columnist for USA Today, about how existential psychotherapy can help us to flourish.
In particular, we discuss Sara’s work on “self-loss”: what it is, how to identify it and rebuild our sense of self; how overcoming self-loss can help us flourish; and how to live a more authentic and meaningful life.
Sara is the author of It’s On Me: Accept Hard Truths, Discover Your Self, and Change Your Life(Penguin Random House, 2023). The book is a guide to identifying self-loss – one of our greatest unspoken human sufferings, that feeling of being estranged or disconnected from your true self – so we can stop feeling the pain and emptiness that comes from performing or observing life, rather than living it.
Sarah was born in Yugoslavia and raised in Canada, and completed her doctorate in psychotherapy science in Vienna, under the supervision of Dr. Alfried Längle, the founder of existential analysis. She is a trauma-informed clinician with a person-centered approach that is grounded in existential analysis, as well as somatic and experiential techniques. She specializes in moral trauma, identity, existential crisis, and relationship issues.
Sara is passionate about helping people seek change and live authentic, free, and meaningful lives. Her interest in psychology stems from her personal experience living through wars, navigating complex relationships, and continually learning what it means to be human.
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Dr. Sara Kuburic:
Website
Substack
TikTok
YouTube
It’s On Me: Accept Hard Truths, Discover Your Self, and Change Your Life(Penguin Random House, 2023)
Timestamps:
00:00:05 - Introduction to Dr. Sarah Kuburic
00:00:26 - Understanding Self-Loss
00:00:37 - Sara's Approach to Psychotherapy
00:01:05 - The Existential Lens on Flourishing
00:02:02 - Defining Existential Psychotherapy
00:03:04 - Core Concepts in Existential Psychotherapy
00:03:38 - Empowering Clients to Face Truths
00:04:08 - Sara’s Specialisms: Moral Trauma and Identity
00:04:42 - Insights from Existential Psychotherapy Practice
00:05:05 - Study on Moral Injury in Infidelity
00:06:20 - Understanding our Sense of Self
00:07:09 - The Ingredients of our Sense of Self
00:08:33 - Constructing vs. Finding the Self
00:09:34 - Self-Loss and the Journey to Self-Discovery
00:10:19 - The Process of Creating the Self
00:11:42 - The Role of Community in Self-Formation
00:12:17 - Trauma and Its Impact on the Self
00:13:33 - The Importance of Facing Ourselves
00:14:15 - The Role of Responsibility in Flourishing
00:16:09 - The Complexity of Human Psychology and Trauma
00:17:33 - The Connection Between Trauma and Self-Loss
00:18:32 - The Role of Flourishing in Existential Psychotherapy
00:19:32 - The Complexity of Moral Trauma and Infidelity
00:20:37 - The Relationship Between Flourishing and Suffering
00:21:07 - The Importance of Community and Humor in Well-Being
00:22:21 - Psychological Flexibility and Inner Safety
00:23:27 - The Role of Responsibility in a Good Life
00:25:06 - Building Inner Safety and Trust in Oneself
00:26:08 - The Empowering Message of Responsibility
00:27:16 - The Role of Reflection in Building Well-Being
00:28:46 - Practical Tips for Self-Discovery and Well-Being
00:30:14 - The Role of Community in Authentic Living
00:31:24 - Using Humor and Reflection for Self-Understanding
00:32:20 - The Runaway Bride Analogy for Self-Discovery
00:33:11 - The Importance of Continual Self-Exploration
00:34:03 - Disconnection from Self: Emotions, Body, and Mind
00:35:17 - Cultural Observations on Flourishing and Self
00:36:07 - The Role of Community and Confidence in Self-Formation
00:37:04 - Finding Meaning in Suffering for Fulfillment
00:38:58 - Psychological Richness and Flexibility
00:39:55 - WEIRD Populations in Psychological Research
00:40:05 - Building Psychological Agility and Inner Safety
00:41:09 - The Relationship with Oneself and Inner Safety
00:42:12 - The Impact of Meaning and Happiness on Well-Being
00:43:45 - The Importance of Emotional and Psychological Flexibility
00:44:59 - Inner Safety and Standing Behind Oneself
00:45:44 - Journaling for Self-Reflection and Well-Being
00:47:55 - The Role of Community and Humor in a Good Life
00:49:28 - Final Thoughts on Self-Reflection and Well-Being
00:50:36 - Where to Find Sara’s Book
In this episode we dive into the extraordinary life journey of a Josh Hernandez. Born and raised in El Paso, Texas, to teenage parents, our guest grew up in a nurturing environment where his father was in trucking and his mother ran a home daycare. This early exposure to leadership and working with people laid the foundation for his path.
Despite growing up in a lower-middle-class household, he found his way to a medical magnet high school situated in a lower socioeconomic area of the city. Here, he formed deep bonds with students from diverse backgrounds, enriching his worldview and empathy.
A self-described late bloomer in sports, he stood at just 4 feet 11 inches and weighed 100 pounds in his freshman year. Choosing to pivot from playing sports, he merged his love for athletics and medicine by becoming an athletic trainer, a decision that would shape his future.
His academic prowess led him to the University of New Mexico on a scholarship. He studied athletic training during this time and also received a scholarship for this. However, a lack of study skills resulted in the loss of this scholarship, bringing him back to El Paso where he attended UTEP. It was here that he honed his study techniques and refocused on a new goal: medical school.
Returning to UNM with a renewed academic scholarship, he graduated with a degree in Exercise Science. He then gained valuable experience working in a cardiac rehab clinic and as a Health Educator. But life had other plans.
In 2003, his father requested his help with a small trucking company, which they expanded from 3 to 75 trucks. Balancing the business with also completing medical school prerequisites, he also completed an MBA in 2007 and gained entry into UT Medical School at Houston in 2008. However, the Financial Crisis demanded more of his time in the family business, leading to a tough decision to step away from medical school.
His life took a profound turn in 2009 with the birth of his first child. This joy was shadowed by a traumatic event in 2013, when his son was attacked by a neighbor's dog, a harrowing experience that deeply impacted him and shaped his outlook on life.
Today, he is a dedicated husband and father of three. In May 2023, his trucking company was acquired, marking a significant transition in his life. Under his leadership, the company earned national recognition from the EPA, winning the Smartway Excellence Award thrice and the Smartway High Performer Award for seven consecutive years, accolades reserved for the top echelons of logistics companies.
Continuing on this remarkable journey, after leaving the trucking company, our guest embarked on yet another ambitious venture. Leveraging his diverse experiences in business, healthcare, and management, he founded an artificial intelligence (AI) consulting agency. This venture represents the culmination of his lifelong passion for technology and innovation. His agency specializes in helping businesses integrate AI into their operations, focusing on areas such as machine learning, data analytics, and process automation. His deep understanding of both the technical aspects of AI and the practical needs of businesses positions him uniquely to offer insightful, customized AI solutions. This new chapter in his career is not just a business endeavor but a mission to empower other organizations to harness the transformative power of AI, driving efficiency, innovation, and growth. Join us as we delve deeper into his journey and explore how his AI consulting agency is making a significant impact in the world of technology and business.
Learn More About Josh Hernandez
Learn more about antifragility at theantifragileacademy.com
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Timestamps:
00:04:01 - Josh's Introduction to Antifragility and Its Application
00:06:11 - Proactive Planning and Business Resilience
00:08:39 - Honoring Others' Antifragility
00:09:25 - Josh's Upbringing and Family Background
00:12:11 - Learning from Challenges and Building Resilience
00:14:43 - Josh's Academic and Professional Journey
00:16:58 - Pivotal Life Events and Adaptability
00:19:29 - Josh's Athletic Training and Academic Struggles
00:21:36 - Transition from Medical School to Family Business
00:23:17 - Overcoming the Financial Crisis with the Family Business
00:24:10 - Personal Crisis and Seeking Counseling
00:27:22 - The Dog Attack Incident and Its Aftermath
00:28:54 - Partnership Announcement with Antifragile Academy
00:31:36 - Josh's Approach to Fear and Vulnerability
00:33:07 - The Role of Social Support in Resilience
00:34:20 - Flexibility and Emotional Response in Antifragility
00:36:09 - Social Interaction as a Key to Resilience
00:38:26 - Instilling Resilience and Antifragility in Children
00:40:22 - Parenting Strategies for Building Resilience
00:43:07 - Well-being as a Collective Endeavor
00:44:02 - Teaching Children Through Explicit and Implicit Lessons
00:46:15 - Personal Anecdotes of Guiding Children's Development
In this episode, we dive into a conversation with Bob Goulet. Bob is an American entrepreneur, inventor, and life artist. He is the inventor on more than two dozen patents globally and is a two-time Inc. 500 award winner who has also been recognized globally in the sciences.
A passionate student of life, he has traveled the world and studied with many of the greatest spiritual teachers of our time. He also holds a BS and MS in chemical engineering from the University of Connecticut and Clemson University, respectively as well as an MBA from Duke University.
In 2022 Bob published Chasm: A Deep Journey in Meaning and Wholeness, a memoir about Bob’s journey from tragedy to deep personal growth and evolution.
He currently resides in North Carolina with his son.
Learn More About Bob Goulet
Substack
Chasm: A Deep Journey into Meaning and Wholeness
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In this episode, we dive into a conversation with Jackie Space, a highly accomplished individual with experience in national security, aerospace, and academia. Jackie's journey through professional challenges, failures, and successes sheds light on the concept of anti-fragility. We explore how she navigates discomfort and strives to create opportunities for herself and her daughter. Tune in to gain insights from Jackie's inspiring story and approach to life.
Jackie is a co-founder and senior vice-president of BMNT, a national security focused innovation consultancy and early-stage technology incubator. She was also part of the first teaching team for the Hacking for Defense course at Stanford University, and now supports the expansion of H4D into 30 Universities as an advisory board member of the Common Mission Project, the non-profit that develops and supports H4D and other “Hacking for” programs.
Jackie is a thought leader on public-private partnerships, called to the White House and Pentagon to contribute on topics of national security and technology. She is an advisor to the aerospace focused venture capital fund, Kluz Ventures/The Flying Object, and is a contributor to the Defense Investors Network facilitated by BMNT.
In her previous service in the Air Force, Jackie led joint aerospace programs for military and intelligence customers. Jackie has a B.S. in Behavioral Sciences from the U.S. Air Force Academy and an M.S. in Systems Engineering from Loyola Marymount University.
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Jackie Space
Timestamps:
[00:05] Jackie Space's professional background
[04:42] Career-changing experiences.
[12:24] Finding alignment with values.
[13:13] Pursuing a career in space.
[25:10] Commercial Space and Military Challenges.
[29:28] Building a startup in Silicon Valley.
[39:43] Success and Growth Journey.
[42:50] Embracing failure and success.
[49:38] Self-discovery journey.
[55:13] Increased self-awareness through therapy.
[56:26] The myth of productivity hacks.
[01:00:12] Shifting perspective for personal growth.
[01:06:26] Parenting and self-worth.
[01:09:04] Helicopter parenting and independence.
Peter Goldstein is a seasoned entrepreneur, capital markets expert, and investor with over 35 years of diverse international business experience. Throughout his career, he's held pivotal roles, including CEO, chairman, investment banker, founder, board member, investor, and advisor to public, private, and emerging growth companies.
Peter's achievements span capital markets specializing in equity financing, strategic planning, and transaction structuring. These include numerous successful IPOs, M&A, uplisting, reverse merger transactions, private placements, and crowdfunding campaigns.
He's the founder of Exchange Listing, LLC, dedicated to facilitating growth companies' listings on esteemed exchanges like NASDAQ and the NYSE, and Emmis Capital, a specialized boutique fund investing in global small and microcap pre-IPO growth companies.
Learn more about antifragility at theantifragileacademy.com
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Peter Goldstein
Exchange Listing
Timestamps:
00:01:09 - Introducing Peter Goldstein
00:02:23 - Peter's background and achievements
00:04:34 - Defining Antifragility
00:07:46 - The role of adaptability in antifragility
00:10:02 - Entrepreneurship and antifragility
00:12:36 - Chosen suffering and meaningful pursuits
00:14:07 - Peter's early entrepreneurial experiences
00:20:29 - The influence of family values on Peter's resilience
00:27:44 - Parenting and instilling antifragility
00:30:36 - Embracing uncertainty in a global context
00:37:11 - Rebuilding After Setbacks
00:40:14 - Wellbeing, skills, and performance in Antifragility
00:42:41 - Peter's approach to well-being and self-Care
00:47:32 - Managing stress and embracing support networks
00:50:15 - The role of coaching in optimal Performance
00:51:13 - Parenting and teaching antifragility to Kids
Donene Taylor is a professional author and speaker who delivers energizing,
inspirational, and motivational presentations and workshops to many different
communities, teams, and organizations.
Donene is the #1 best-selling author of two books. Her first book, Heart of a
Champion, unpacks her journey of self-discovery as she attained her dream to
become a world champion. Her second and latest book, Master the Art of Winning,
provides readers with steps to take so they can dig digger, and do the
transformational work needed to build their Championship Playbook of how-to
rundown their Bold Goals, at an optimal level.
Donene is a Certified Mental Performance Coach. She coaches athletes with tried
and true, proven strategies that help them close the gap between where they are
and where they want to be. She empowers athletes to reach their full potential as
they run down their Bold Goals to become the best version of themselves.
She joined the Women’s Professional Rodeo Association (WPRA) in 1998 and
became a WPRA World Champion Tie-Down Calf Roper in 2016. Donene is also a
4-time WPRA Mountain States Circuit Champion Tie-Down Calf Roper.
Donene and her husband, Stan, reside in one of the best small towns ever,
Glenrock, Wyoming. She continues to compete with the most elite women rodeo
athletes in the world, in the WPRA. Just like you, she has Bold Goals and is running
them down, one step at a time.
Learn more about antifragility at theantifragileacademy.com
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Donene Taylor
Website
Timestamps:
00:27 - Donenes Background and Achievements
01:09 - The Role of Antifragility in Life and Parenting
02:44 - Donine's Personal Definition of Anti-Fragility
03:47 - Misconceptions About Anti-Fragility
04:40 - Embracing Vulnerability and Courage
05:20 - Breaking Away from Patterns & Overcoming Personal Loops
07:09 - A Pivotal Moment at a Bull Riding School
10:06 - Seeking Out Role Models and Coaches
11:45 - Building an Elite Inner Circle
13:01 - The Importance of Support Structures
14:28 - The Decision to Seek Help and Change
17:12 - The Shift from Resilience to Antifragility
18:55 - Leveraging Emotional Regulation for Growth & Antifragility
24:09 - The Impact of Family Dynamics on Personal Growth
25:18 - The Choice to Survive and Thrive
26:13 - Leveraging Negative Emotions for Positive Change
27:36 - The Complexity of Parent-Child Relationships
34:05 - Creating Space for Mindful Responses
37:08 - Being Your Own Best Coach
38:19 - Parenting with Antifragility in Mind
39:37 - Encouraging Independence in Children
40:50 - Balancing Challenge and Support in Parenting
42:53 - Allowing Children to Face Challenges
45:00 - Teaching Children to Earn Their Achievements
47:34 - The Role of Support in Antifragility
49:03 - Modeling Antifragility for Children
Across our nearly 40 conversations with experts on flourishing one of the most consistent themes we’ve heard is that consistent flourishing often depends on ability to endure, and even leverage chosen unpleasantness. In other words, to develop antifragility. So, we decided to dig deeper!
In this special series on antifragility, Nick dives deep with clients, friends and colleagues who exemplify what it means to embrace and live with antifragility as a foundation for more frequent flourishing. In each episode, you’ll hear about our highly accomplished guest, there lived examples of antifragility and how they go about embedding elements of antifragility into the parenting of their children.
In this first episode of the series, the show hosted Kawika Lau. Kawika is a keynote speaker, facilitator, and educator who is passionate about adding value to your leadership journey.
Kawika has found purpose in sharing philosophy, empirical data, and personal stories to inspire and illuminate a path for people to lead full and complete lives, and flourish forward after the storms of life hit.
Kawika holds several professional certifications and teaches in areas that include: DISC Model Train the Trainer, Motivators Model Train the Trainer, and Tactical Medical Instructor, Physical Fitness and Wellness Coordinator, and Leadership Concepts. Kawika has delivered keynotes and facilitated learning experiences in several nations.
After the 9/11 attacks, Kawika spent over fourteen years serving as an international team leader with the Federal Air Marshal Service, and was also an instructor at the Federal Air Marshal academy.
Kawika retired from the U.S. Army in 2014 with 21 years of service in the active, reserve, and National Guard components, having served as the Deputy Team Chief of an Embedded Counterinsurgency Advisor mission to Afghan National Security Forces during his last deployment. Kawika was awarded the Bronze Star and Purple Heart for his actions in combat.
Kawika remains active in the veteran community as a volunteer with local combat wounded veterans, and enjoys giving back by volunteering with nonprofit organizations like Task Force Hydro 1 and the Warrior Surf Foundation.
Learn more about antifragility at theantifragileacademy.com
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Kawika Lau
Timestamps:
[02:22] Antifragility demonstrated in life.
[04:50] Family tradition of military service.
[09:41] Memory and traumatic brain injury.
[13:23] Survivor's guilt.
[17:46] Surviving trauma and self-blame.
[20:09] Post-traumatic growth concept.
[22:36] Post-traumatic growth.
[26:20] Living for something greater than self.
[30:26] The military camaraderie concept.
[35:30] Resilience in ethnically divided society.
[39:24] The power of memories.
[43:23] Purpose and forgiveness.
[45:08] Spiritual experience during survival.
[49:56] Spirituality and faith journey.
[53:41] Cultivating pillars of personal growth.
[57:36] Building resilience in children.
[1:00:10] Dealing with bullies and challenges.
[1:05:00] Distractions in modern life.
[1:08:03] Pursuit of meaning over happiness.
We interview Emmie Bidston and Dr. Katy Granville-Chapman, authors of Leader: Know, love and inspire your people(2020), about leadership for flourishing. Our conversation focuses on what makes a great leader and how to promote flourishing through leadership.
Emmie is an Associate Fellow of the Oxford Character Project and a Senior Fellow of the Human Flourishing Program at Harvard’s Flourishing Network. Emmie studied Economics at the University of Cambridge before working for the UK civil service in a range of areas from education to contingency planning. She is currently head of Economics at Wellington College and Director of the Wellington Leadership and Coaching Institute. She co-founded a charity to help develop young leaders in Africa and runs conferences, coaching and leadership training for adults and young people.
Katy is an associate fellow of the Oxford Character Project, a Doctoral Teaching Fellow at Oxford University’s Department of Education, a Research Associate at the Oxford University Wellbeing Research Centre, and a Senior Fellow of the Human Flourishing Program at Harvard’s Flourishing Network. She is the co-founder of Global Social Leaders, a movement of young people in 105 countries who design and lead social action projects that make a meaningful change in their communities. Katy is also a Deputy Headteacher at Wellington College, focusing on teacher performance and development, and founder of the Wellington Leadership and Coaching Institute.
Emmie and Katy’s book Leader has been shortlisted for the Business Book Awards ‘leadership book of the future’ and longlisted for the Chartered Management Institute’s Management Book of the Year.
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Emmie’s LinkedIn
Katy’s LinkedIn
Katy’s Instagram
Leader: Know, love and inspire your people(2020)
Leadership for flourishing course, based on the book
Leadership for Flourishing
Global Social Leaders
Wellington College Leadership and Coaching Institute
Oxford Character Project
Timestamps:
00:00:06 - Introduction to the Episode
00:00:17 - Emmie's Background
00:00:48 - Katy’s Background
00:01:21 - Their book on Leadership for Flourishing
00:02:27 - Guests' Connection with the Hosts
00:03:09 - Guests' Varied Career Paths
00:03:27 - Emmie's Journey to Leadership
00:04:47 - Katy's Military Experience and Leadership Insights
00:06:12 - Katy's Transition into Education and Leadership
00:08:36 - Emmie and Katy's Collaboration
00:09:33 - Overview of their Various Projects
00:10:56 - Katie's Role at Wellington College
00:11:34 - Leadership for Flourishing
00:15:03 - Defining Human Flourishing
00:18:16 - Hedonic vs. Eudaimonic Well-Being
00:22:16 - The Role of Unpleasantness in Flourishing
00:24:03 - What Makes a Great Leader
00:26:01 - Examples of Courageous and Loving Leaders
00:30:38 - The Importance of Authenticity in Leadership
00:32:23 - Developing Character and Virtues
00:34:14 - The Double-Edged Sword of Character Strengths
00:37:49 - The Three Key Lessons for Leaders
00:39:09 - Practical Advice for Leaders
00:41:11 - The Role of Authenticity in Leadership
00:42:37 - Factors for Outstanding Team Performance
00:44:59 - Love as a Central Leadership Skill
00:47:19 - Love's Role in Team Dynamics
00:50:59 - Matthew Lee's Work on Love in Education
We interview Dr. Adam Wright, Director of Mental Performance at the Washington Nationals and Co-founder at the Antifragile Academy, about how to build antifragility to fulfil your potential and maximize your performance.
Adam Wright is a certified mental skills consultant and executive coach with broad experience and interdisciplinary academic training. His primary professional focus is enhancing individual and team performance while fostering a sense of flourishing in their pursuit of excellence.
With over two decades of experience in high-stakes environments where excellence is not an option but a necessity, Adam has supported a wide range of clients, including amateur and professional athletes, corporate executives, emergency first responders, and prominent figures in the arts. His consulting expertise spans performance arenas, such as the NFL, MLB, European PGA, MLS, Hollywood, and Wall Street.
Adam operates a performance consulting practice based in New York City. He also serves as the Director of Mental Performance for the Washington Nationals Major League Baseball Team and is a Co-founder of the Antifragile Academy. He has taught in the various colleges' exercise science and psychology departments and continues mentoring early career professionals.
Learn more and subscribe at flourishfmpodcast.com/adamwright
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The Antifragile Academy
Timestamps:
00:00:27 - Adam’s Expertise and Background
00:01:00 - Upcoming Series on Antifragility
00:01:24 - Understanding Antifragility and Related Concepts
00:02:09 - Adam’s Career Journey and Personal Insights
00:08:19 - The Big Why: Motivations Behind Pursuing Human Performance
00:10:03 - Defining Flourishing and Its Distinction from Mental Health
00:12:09 - The Ingredients of Flourishing
00:13:08 - The Role of Self-Awareness in Flourishing
00:14:06 - Adam’s Personal Struggles and Overcoming Them
00:16:07 - The Relativity of Flourishing to Individual Baselines
00:17:13 - High Performers' Attributes and Their Connection to Flourishing
00:18:19 - The Surprising Reality of High Achievers' Lives
00:19:23 - The Recipe for Antifragility
00:22:54 - Age and Development of Antifragile Attributes
00:24:03 - The Foundation of Antifragility: Self-Knowledge and Skills
00:25:07 - The Antifragile Mindset and Embracing Discomfort
00:26:42 - Nassim Taleb's Concept of Antifragility
00:28:10 - Supercompensation and Its Relation to Antifragility
00:29:44 - Resilience, Mental Toughness, Grit, and Antifragility
00:31:11 - Building Antifragile Behaviors
00:32:35 - Choking Under Pressure vs. Leveraging Skills
00:33:34 - The Importance of Self-Awareness in Antifragility
00:34:50 - The Role of Interoception and Emotions in Antifragility
00:37:02 - Accepting Unpleasantness as Part of Growth
00:38:25 - The Challenge of Deep Self-Reflection
00:39:30 - Practical Steps to Begin Cultivating Antifragility
00:41:34 - The Scariest Thing: Deep Self-Reflection
00:44:42 - Closing Remarks and Invitation to Subscribe
We interview Dr. Sharon Grossman, also known as the “Burnout Doc,” about how to prevent and recover from burnout, and manage stress.
We discuss what burnout is, its symptoms and causes, and how to identify and reduce the risk of it. The conversation provides practical tips and strategies for preventing and recovering from burnout, managing stress, and building resilience.
Sharon Grossman is a leading expert on burnout, stress, productivity, and employee well-being. She is a psychologist, executive coach, keynote speaker, and author of the international bestseller The Solution to Burnout: 7 Steps from Exhausted to Extraordinary(2020). Her most recent book is The Stress Advantage: Lessons from the Tennis Court(2023).
Sharon teaches, trains and coaches people and organizations to become resilient in the face of stress, build the skills for optimal performance, redesign their mindsets, habits and lifestyle, and overcome resentment.
Learn more and subscribe at flourishfmpodcast.com/sharongrossman
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The Solution to Burnout: 7 Steps from Exhausted to Extraordinary (2020)
The Stress Advantage: Lessons from the Tennis Court(2023)
Sharon’s Burnout Meter quiz
Timestamps:
00:00:05 - Introduction to Dr. Sharon Grossman
00:00:53 - Burnout and Its Symptoms
00:01:36 - Stress and Burnout
00:02:21 - The Complexity of Burnout
00:03:14 - Empowering Individuals to Address Burnout
00:04:08 - Chronic Stress and Its Impact
00:05:26 - The Role of Organizational and Personal Factors in Burnout
00:06:11 - Understanding Stress and Its Chronic Nature
00:07:07 - Psychological Triggers and Chronic Stress
00:08:12 - The Stress Bucket Analogy
00:09:17 - Identifying Patterns in Burnout Experiences
00:10:07 - Mindset Shifts to Combat Burnout
00:11:00 - The Importance of Personal Responsibility in Burnout
00:12:15 - The Stress-Burnout Continuum
00:13:17 - The Stigma Around Burnout
00:14:19 - The Role of Personal Factors in Burnout
00:15:20 - Defining Burnout Beyond Workplace Stress
00:16:26 - The Stress Bucket Overflowing
00:17:19 - Symptoms of Burnout: Exhaustion, Cynicism, and Reduced Performance
00:18:35 - The Emotional Impact of Stress and Burnout
00:19:14 - The Importance of Coping Mechanisms
00:20:20 - The Role of Triggers in Stress and Burnout
00:21:20 - The Importance of Self-Awareness in Managing Stress
00:22:22 - Clarifying the Definition of Stress
00:23:09 - The Role of Emotional Responses in Stress
00:24:29 - The World Health Organization's Definition of Burnout
00:25:21 - Challenging Standard Definitions of Burnout
00:26:16 - The Three Contributing Factors to Burnout
00:27:21 - The Thinker, Feeler, and Doer Personality Structures
00:29:29 - The Nuances of Burnout and Personalized Recovery
00:30:32 - The Symptoms of Burnout and Their Variability
00:31:31 - Gender Disparities in Burnout Experiences
00:32:37 - The “7E Solution” to Burnout
00:35:18 - Understanding the Spectrum of Burnout Symptoms
00:36:05 - Necessary Conditions and Symptoms of Burnout
00:37:09 - The 7E Solution to Burnout and Emotional Intelligence
00:38:13 - The Importance of Self-Awareness in Burnout Recovery
00:39:09 - Identifying Personal Contributors to Burnout
00:40:26 - The 7E Solution Framework for Burnout Recovery
00:41:10 - The Role of Emotional Intelligence in Burnout Recovery
00:42:35 - The 7E Solution to Burnout: Emotional Intelligence
00:43:47 - The Impact of Appreciation and Purpose on Burnout
00:44:29 - Deciding to Stay or Leave a Stressful Work Environment
00:45:12 - The Trap of Financial Obligations and Burnout
00:46:06 - A Blueprint for Self-Coaching
00:47:14 - Emotional Intelligence as the First Step to Burnout Recovery
00:48:06 - Breaking Negative Thinking Patterns to Prevent Burnout
00:49:00 - A Client's Experience with Catastrophizing and Burnout
00:49:54 - Realizing the Power of Networking to Overcome Burnout Fears
We interview Tonille Miller, a prominent organizational psychologist and consultant with expertise in human behavior, high performance, and organizational dynamics, about how to create thriving workplaces. We discuss her recently published book, The Flourishing Effect, a playbook for unlocking employee and organizational thriving and sustainable performance. The book aims to show leaders and changemakers how to create the conditions that engage their people and facilitate high performance in today’s world.
Tonille presents a compelling research-backed argument for why companies should prioritize employee well-being, and explains how they can do this while improving performance and success. She shares insights from her expertise and extensive experience of advising and consulting leading global businesses to provide actionable steps for organizations to create thriving workplaces.
With over 15 years of experience advising Fortune 500 corporations, top consulting firms, and high-growth start-ups, Tonille Miller has become a respected figure in the business transformation, leadership, and employee experience space. She has been featured on various shows and in media outlets, including the Huffington Post, Nasdaq, TechFunnel, Employee Experience Magazine, and the American Journal of Health Promotion.
Tonille is author of The Flourishing Effect: Unlocking Employee Thriving and High Performance as Your Competitive Edge(2023), a playbook for unlocking employee and organizational thriving and sustainable performance, aiming to show leaders and changemakers how to create the conditions that engage their people and facilitate high performance in today’s world.
Learn more and subscribe at flourishfmpodcast.com/tonillemiller
Tonille’s website: tonillemiller.com
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Timestamps:
00:00 - Introduction to Tonille
00:00:47 - The Flourishing Effect Book Discussion
00:01:02 - The Importance of Employee Well-being for Success
00:02:00 - Toneil Miller's Background and Expertise
00:02:31 - Blind Spots in Organizations
00:03:03 - Linking Employee Thriving to Business Results
00:03:57 - Addressing Organizational Blind Spots
00:05:04 - Human Needs in the Workplace
00:06:41 - The Process of Flourishing
00:07:09 - Embracing Workplace Challenges
00:08:34 - Practical Strategies for Developing Human Needs
00:09:16 - Flourishing and Embracing Difficulty
00:10:09 - Burnout and Its Impact on Work
00:11:10 - Key Areas for Cultivating Intrinsic Motivation
00:11:37 - Meaning and Purpose in Work
00:13:22 - The “Me and We” of Well-being and Performance
00:14:05 - The Role of Individual Agency
00:16:09 - Eudaimonia and Flourishing
00:17:34 - The Utility of Unpleasantness in Flourishing
00:18:07 - Embracing Challenge and Difficulty at Work
00:19:55 - The Five Chapters of Tonille’s Book on Human Needs
00:20:50 - Workaholic Tendencies and Stretching Employees
00:23:08 - The New Social Contract in Work
00:25:45 - Embracing the Difficulty of Work
00:27:24 - The ROI of Employee Well-being
00:29:02 - Work Alumni Programs
00:30:05 - The Changing Nature of Work
00:31:57 - Leading with Numbers to Convince Leaders
00:33:01 - The New Social Contract Explained
00:34:08 - Alumni Programs in Big Consulting Firms
00:36:55 - The Shift in Leverage from Employers to Employees
00:38:08 - Work Alumni Programs in Various Industries
00:39:01 - The Challenge of Changing Certain Ecosystems
00:40:06 - Leading with Numbers for Organizational Change
00:41:55 - The ROI of Employee Well-being and Performance
00:44:19 - Well-being as the Foundation of High Performance
We interview Krista Stryker - author, entrepreneur, and self-actualization coach specializing in physical and mental fitness - about how to flourish through fitness and movement. We discuss connections between mental fitness and physical fitness and the significant benefits of physical exercise for mental health and cognition. Krista offers practical advice on maintaining and building physical fitness, and how to use journaling as a tool for motivation and consistency. She emphasizes the importance of finding activities that you enjoy and tapping into intrinsic motivation to stay consistent.
Krista Stryker is the creator of the 12 Minute Athlete app, used by over 500,000 people worldwide. She is also the author of The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight.
Krista believes that everyone has untapped potential – and has made it her life’s mission to help uncover it. As a coach, she focuses on helping people grow as individuals in order to be their best selves, relying on the latest science-based tools and interventions emerging from the study of positive psychology and self-actualization to facilitate the process. Krista regularly writes and speaks about well-being, healthy living, positive psychology, and high performance.
Learn more and subscribe at flourishfmpodcast.com/kristastryker
Krista's website: kristastryker.com
Follow us:
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LinkedIn @flourishfmpodcast
Time stamps:
00:00:05 - Introduction to Krista
00:00:54 - Benefits of Physical Exercise on Mental Health
00:01:46 - The Synergy of Mental and Physical Fitness
00:02:07 - Krista Background and Approach
00:05:22 - Fitness as a Pathway to Fulfilling Your Potential
00:06:06 - Discovering Growth Mindset
00:07:14 - The Impact of Coaches and Teachers
00:08:35 - Exercise for Building Mental Skills and Well-being
00:09:30 - Components of Mental and Physical Fitness
00:12:26 - The Benefits of Journaling for Exercise and Mental Health
00:16:14 - Finding Joy in Physical Activities
00:18:48 - The Role of Goals in Fitness Motivation
00:20:20 - Transitioning from Joyful Activity to Fitness Maintenance
00:22:36 - Practical Advice for Fitness and Consistency
00:27:17 - The Importance of Self-Awareness in Fitness
00:29:05 - Pre- and Post-Workout Journaling
00:32:51 - Different Types of Fitness Goals
00:37:13 - Choosing Activities that Bring Joy
00:38:24 - Key Components of Physical Fitness
00:41:11 - Resistance Training Recommendations
00:42:44 - High-Intensity Interval Training (HIIT)
00:45:15 - Zone Two Cardio and Enjoyable Activities
00:46:16 - Tabata Workouts
00:47:14 - High-Intensity Training for Mental Performance
00:48:28 - Personalizing Fitness for Mental Benefits
00:49:24 - The Flourishing Question: First Steps to Enhance Physical Fitness
00:50:25 - Where to Find Krista
00:51:09 - The 12-Minute Athlete App
00:51:43 - Closing Remarks and Outro
We interview Dr. Robert Biswas-Diener, a leading authority on strengths, culture, courage, and happiness, about his extensive research in these areas and his pioneering work in the application of positive psychology to coaching. We explore the concept of psychological richness and its practical implications for improving our quality of life, the distinction between happiness and optimal happiness, and why self-reflection and engaging in difficult things is so important for improving our well-being.
Dr. Robert Biswas-Diener is widely known as the “Indiana Jones of Positive Psychology” because his research has taken him to such far-flung places as Greenland, India, Kenya, and Israel. He has authored seven books, including the 2007 PROSE Award winner "The Courage Quotient," "Happiness," and the New York Times bestseller "The Upside of Your Dark Side," with Dr. Todd Kashdan, one of our first guests on Flourish FM. His most recent book is "Positive Provocation: 25 Questions to Elevate Your Coaching Practice," published in 2023. He has authored more than 60 peer-reviewed academic articles and chapters, two of which are “citation classics” (each cited more than 1,000 times).
Learn more and subscribe at flourishfmpodcast.com/robertbiswasdiener
Robert's website: robertdiener.com
Follow us:
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Time stamps:
01:49 - Optimal Happiness and Psychological Richness
03:09 - Defining Well-being and Happiness
04:42 - The Importance of Hedonic and Eudaimonic Aspects of Well-being
06:33 - Key Ingredients for Quality of Life
09:39 - Global Studies on Happiness
12:19 - Cultural Differences in Well-being
14:09 - Psychological Richness Across Cultures
16:17 - The Role of Distress Tolerance in Psychological Richness
18:18 - Clarifying Psychological Richness
20:44 - Emotional Agility and Psychological Richness
23:15 - The Balance of Positive and Negative Emotions
24:06 - The Role of Negative Emotions in a Full Life
25:25 - The Concept of Optimal Happiness
27:25 - Seeking Psychological Richness
28:54 - The Role of Negative Emotions in Psychological Richness
30:30 - Emotional Agility in Coaching
35:56 - Connecting Emotional Agility to Psychological Richness
36:59 - Transition to Discussing Positive Provocation
37:14 - Reflective Practice in Coaching
39:59 - Overview of Positive Provocation
40:40 - The Method of Reflective Practice in Coaching
45:01 - The Goal of Positive Provocation
00:45:26 - Psychological Richness as a Process
00:46:25 - The Importance of Reflective Practice
00:50:26 - Optimal Happiness in Achievement-Oriented Domains
00:53:14 - The Balance Between Satisfaction and Striving for More
00:53:54 - The Flourishing Question
Gone are the days of pitting productivity against well-being in the workplace. Imagine a world where the elements that boost collective productivity also ignite motivation and personal fulfillment within each individual. In this episode, we are thrilled to welcome the brilliant Dr. Kristin Maczko, a trailblazer at the crossroads of psychology and organizational success, as we embark on a journey through the corridors of workplace effectiveness. She is an expert in the intersection between productivity and well-being in the workplace, and her work focuses on the collective and systemic factors that influence them. Dr. Maczko previously served as the Director of Global Employee Mental Health and Well-being at Google for 15 years and now is the host of the Your Self at Work Podcast and founder of Xoogler.
In this riveting episode, we demystify burnout; its origins, ways to sidestep its grasp, and powerful strategies for recovery. Discover the art of crafting an environment that nurtures growth, as we delve into the nuanced facets of workplace well-being. From the intriguing interplay between work, productivity, and well-being, to Dr. Maczko's pioneering perspective on what burnout truly entails, it's all here. Tune in for an illuminating discussion that shatters old paradigms, fuels your passion for holistic success, and equips you with the tools to thrive in an ever-evolving workplace. Whether you're a seasoned professional or just someone eager to unlock your full potential, this episode is your compass to steering the ship of your mental well-being toward fulfilling horizons.
Key Points From This Episode:
- The definition of burnout and the six factors that help identify it.
- Whether personal aspects can exacerbate workplace stress.
- Explore the synergy between productivity, performance, and well-being.
- We unpack the spectrum of employee health.
- Common misconceptions about a healthy work environment
- Dr. Maczko shares her progressive and holistic view of burnout.
- Insights into the interpersonal network aspect of burnout.
- Strategies to prevent, avoid, and overcome workplace burnout.
- Shifting from an individual to a collective mindset.
- Burnout in the context of a freelancer and small teams.
- Perfectionism, caregiving roles, and the link to burnout.
- Lessons from her role at Google about workplace well-being.
- Organizational change management and navigating transitions.
- Her motivation for starting Xoogler and the podcast.
- Pragmatic advice to help thrive in the workplace.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Kristin Maczko on LinkedIn
Your Self at Work Podcast
Xoogler
The Flourishing Network
A World Without Email
Crucial Accountability
Compassionate Accountability
The Shipley School
Flourish FM Podcast
Flourish FM on X
Flourish FM on Instagram
Jon Beale
Nick Holton
Joining us today is Dr. Gabriella Rosen Kellerman a respected author, entrepreneur, and Harvard-trained physician, who has extensive expertise in the realms of behavioral and organizational change, digital health, well-being, and AI. In collaboration with Professor Martin Seligman, Gabriella co-authored her debut book Tomorrowmind, which provides crucial strategies and practical guidance to confronting the ambiguous prospects of the workplace. Throughout her career, Gabriella has held significant roles in the corporate world. She served as the Chief Product Officer and Chief Innovation Officer at BetterUp, a prominent transformation platform catering to global professionals.
In our conversation, we discuss her motivation behind writing the book on workplace well-being, the key components of the Tomorrowmind, and why there is a need for broader dissemination of their research. Dr. Kellerman unpacks the PRISM concept and explains the skills needed to excel in the current work environment. We also explore concepts of well-being, shifting from “meaning” to “mattering”, fostering a positive mindset, and how to measure well-being. Additionally, Dr. Kellerman shares the story behind BetterUp, the incredible and much-needed research the company performs, and the science of thriving at work. Tune in and discover the path to increased well-being, performance, and fulfillment with Dr. Gabriella Rosen Kellerman!
Key Points From This Episode:
- The motivation behind writing the book and why the research is so crucial.
- Essential skills for thriving in today's work environment: PRISM.
- How technology is shaping the workplace and driving change.
- Why resilience and mattering are crucial for flourishing in a changing workplace.
- Shared experiences, social connection, and the impact of remote work.
- Shifting from time famine to time abundance to foster social connection.
- We explore the PERMA model and the concept of well-being.
- Transitioning from "meaning" to "mattering" in relation to work.
- The role of vitality and physical health in thriving in the workplace.
- BetterUp, how it was founded, and its research focus.
- How coaching can help individuals in the workplace.
- Insights and advice for flourishing in the workplace.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Gabriella Rosen Kellerman
Dr. Gabriella Rosen Kellerman on Instagram
Dr. Gabriella Rosen Kellerman LinkedIn
BetterUp
Tomorrowmind
‘Homo Prospectus’
‘Giving Time Gives You Time’
Professor Martin Seligman
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Flourish FM on YouTube
Flourish FM Survey
Jon Beale
Nick Holton
Whether you’re just starting out or you want to take your career to the next level, having the right mindset is essential for success. And no one knows how to turn unrelenting self-belief into hard-and-fast career results better than author, entrepreneur, business coach, and former international basketball pro, Dre Baldwin! Known as DreAllDay by his fans, Dre developed his signature Work On Your Game framework to help professionals of all kinds with accountability, strategy, execution, and most importantly mindset.
Join us today as Dre highlights the importance of developing the right mental game for flourishing, why mental toughness, discipline, confidence, and initiative are crucial, and what it means to “work on your game” (and the most effective ways to do so), plus so much more! Dre does an incredible job of translating complex subjects into actionable and easy-to-understand advice that will help you play the mental game in a way that launches you toward unparalleled achievement. So, don’t miss this episode with personal development junkie, Dre Baldwin!
Key Points From This Episode:
- How Dre equates thriving or flourishing with being in a flow state.
- Four key principles for achieving any goal: discipline, confidence, mental toughness, and personal initiative.
- Practical resources to help you flourish in your personal and professional life.
- What it means to Dre to “collect the right dots” in order to connect them in the future.
- The Big Domino strategy for focusing your energy on the areas that matter.
- How to find people and places that best support the outcome you wish to achieve.
- The role of discomfort in any form of personal or professional achievement.
- Influential people from Dre’s journey, including the coach who kicked him off his college team.
- When to grit and when to quit: why mental toughness isn’t just about perseverance.
- Why Dre believes that your mental game is the foundation of both success and failure.
- Personal development as an essential starting point for “working on your game.”
- Distinguishing between who you want to be and what you want to do.
- Measurements of success and how to create your own definition.
- The causal connection between purpose, focus, and success.
- Tips for building and maintaining a high level of self-discipline.
- A lesson on the inherent relationship between mindset, mental game, and flourishing.
Links Mentioned in Today’s Episode:
Dre Baldwin
Dre Baldwin on LinkedIn
Dre Baldwin on Twitter
Dre Baldwin on Instagram
Dre Baldwin on YouTube
Daily Motivation Texts
Work on Your Game University
Work on Your Game Podcast
Work on Your Game
Robert Kiyosaki
Tim Ferriss
‘Steve Jobs' 2005 Stanford Commencement Address’
Russell Brunson
The Slight Edge
Outwitting the Devil
The New Psycho-Cybernetics
The Antifragile Academy
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
Today our focus is on the importance of education and the role of teachers and mentors in facilitating human flourishing, and we are joined by Dr. Alejandro Adler, who does an amazing job of illuminating the research and findings on this subject. Dr. Adler is the Dean of Student Life and Wellbeing at Upper Canada College and has had a varied career acquiring a wealth of experience in international well-being initiatives and projects.
Dr. Adler's professional focus has been squarely on well-being, education and skills, human capital development, and public policy. He has worked with and advised many organizations across the globe on the value of positive psychology and life competencies. In our chat with Dr. Adler, we get into the science of well-being, worldwide research on the subject, and, most importantly, how we can approach integrating the science into our educational systems. So to hear it all in this fascinating chat with a great guest, press play now.
Key Points From This Episode:
- Dr. Adler talks about how he conceptualizes and explains human flourishing.
- Unpacking various undesirable states of ill-being.
- Defining meaning and its relationship to belonging.
- Dealing with short-term, deeply negative experiences and trauma.
- Reflections on global studies on well-being and the evolution of Dr. Adler's views.
- The three 'M's of well-being and how to approach supporting students.
- Exploring the different kinds of leaders and organizations that these lessons apply to.
- Comments about Finland, its education system, and the decisions that have contributed to its success.
- Closing thoughts from Dr. Adler on the role of education in the promotion of global well-being.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Upper Canada College
Dr. Alejandro Adler on LinkedIn
Dr. Alejandro Adler on Thought Leadership Institute
Dr. Alejandro Adler on IPEN
Dr. Alejandro Adler on Upper Canada College
Dr. Alejandro Adler on ResearchGate
Dr. Alejandro Adler on Twitter
Positive Education / Alejandro Adler at Positive Psychology Tour 2019 on YouTube
'Well-being in education in childhood and adolescence'
'Teaching Well-Being increases Academic Performance: Evidence From Bhutan, Mexico, and Peru'
Olli-Pekka Heinonen
The International Baccalaureate Organization
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
Today we are very glad to welcome Captain Megan Henry to the show, and we have a wonderful and insightful conversation with her about her career and the lessons she has learned about mental training, mindfulness, and focus. Megan is a former field hockey and track athlete, having competed for the national team in skeleton. Her focus is now on Olympic weightlifting and her studies as a mental performance coach!
Megan shares many great pieces of wisdom and experience with us, touching on managing stress, achieving oneness in activity, how meditation has changed her life, and why it is so vital to escape comparison and obsession with outcomes. We also hear her thoughts on social media, anxiety, mood, and a whole lot more, so make sure to listen in with us now!
Key Points From This Episode:
- The importance of mental training and a few of the lessons that Megan learned during her time as an athlete.
- Connecting the threads between the different parts of Megan's career.
- Megan talks about her health journey and transitioning her work into the mindset space.
- The impact of meditation and mindfulness practices on Megan's performance and presence.
- Thoughts on the dangers of skeleton and building stress tolerance.
- The steps and stages of confronting anxiety and fear.
- Megan's first crash early on in her skeleton career.
- Understanding how Megan went about shifting her focus away from comparison.
- Escaping the traps of overthinking and its damaging effects on performance.
- Practical steps that Megan took to enhance her ability to focus on herself.
- The connection between our mood and ability to perform.
- Megan's final lesson on flourishing and practical methods to unblock the way.
- Finding and connecting with Megan online.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Megan Henry
Megan Henry on Instagram
Megan Henry on Twitter
American University Washington DC
Cool Runnings
Tim Gallwey
The Chimp Paradox
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
Today’s very special guest is Dr. Gloria Mark, the Chancellor's Professor of Informatics at the University of California, Irvine, and author of Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity. Her work is primarily focused on the deep examination of multitasking, interruptions, and mood as they pertain to the use of digital devices.
In our conversation, Gloria defines attention, the different types of attention, psychological balance, and flow. She also explains why attention is always goal-oriented, how we’ve developed kinetic attention in this digital age, whether our dwindling attention spans are cause for concern, and how we can use technology to promote well-being rather than productivity. Tune in now to learn how to use social media strategically, how to replenish your attention reserves, and so much more with the remarkable Dr. Gloria Mark!
Key Points From This Episode:
- Joining us today is the author of Attention Span, Dr. Gloria Mark.
- Gloria tells us about her research and what led her to write her book.
- What attention is, and its role in well-being and living a fulfilled life.
- The different types of attention.
- How our attention resources are limited.
- Gloria explains why our attention is always goal-oriented.
- An introduction to kinetic attention.
- Whether we should be concerned about the rapid reduction of our attention spans.
- If our attention span and behavior change when we go offline.
- How we’ve developed kinetic attention in response to the modern world.
- Gloria’s hypothesis on why our attention spans have gotten shorter in this digital age.
- The tension trap of randomly reinforced behavior.
- How we can use technology to support well-being rather than productivity.
- The role of psychological balance as it relates to the different types of attention.
- Simple activities that you can do to replenish your attention reserve.
- The attention trap of social media and how to use it strategically.
- Gloria defines flow and its role in the working lives of people today.
- The precondition to flow: a focused and engaged attention.
- What Gloria means when she says that “rhythm is the new flow.”
- Her lesson on flourishing for listeners, and practical ways to implement it.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Gloria Mark
Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity
Dr. Gloria Mark on LinkedIn
Dr. Gloria Mark on Twitter
Dr. Gloria Mark on Facebook
University of California, Irvine
Columbia University
‘The broaden-and-build theory of positive emotions’
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
In this episode, we are very lucky to have an amazing conversation with the author of The Power of Wonder, Monica C. Parker! Monica is a prominent speaker and writer, the founder of HATCH Analytics, and has an unusually varied career, having worked as an opera singer, policy director, homicide investigator, CEO, and museum exhibition director!
In our chat, we get to pick Monica's brain about her research into what wonder can do for the human mind and body, and she explains how building a mindset focused on experiencing wonder can lead to continual flourishing. We get into her argument for aiming for wonder over happiness, how meaning and gratitude figure into her framework, and how to use curiosity as a powerful processing tool. Join us to hear it all!
Key Points From This Episode:
- Monica shares an overview of her path to her current work researching wonder.
- How the idea of flourishing fits into Monica's work.
- Defining and conceptualizing wonder; Monica's focus on the emotional experience.
- Understanding the roots of our ability to experience wonder.
- Monica differentiates between shallow and deep curiosity.
- Steps for developing a 'wonder mindset'; prioritizing novelty, mixed emotions, and more.
- Tips for having a 'wonder-walk', and the power of priming the mind.
- The practices that help us slow down the mind.
- Monica speaks about the effects of nostalgic and grateful thinking.
- The issue with aiming for happiness and our inability to forecast accurately.
- How curiosity can help us process past traumas.
- The composite effects of wonder on our mental and physical state.
- Exploring Monica's argument for wonder being the highest good.
- Measuring and assessing our relationships with these concepts.
- Implementing the mindset of a beginner.
- Fighting against the modern tendency to completely avoid boredom.
- Monica's final lesson on flourishing and practical steps for its implementation.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Monica C. Parker
The Power of Wonder
HATCH Analytics
Monica C. Parker on Twitter
Monica C. Parker on LinkedIn
Martin Seligman
Steve Jobs
Rick Hansen
Blast from the Past
Shigehiro Oishi
Todd Kashdan
Scott Barry Kaufman
Dacher Keltner
David Yaden
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
Today, we talk to journalist and bestselling author Annie Murphy Paul about how the “extended mind” can help us flourish. She is an acclaimed science writer whose work has appeared in the New York Times and Scientific American, among many other publications. She has also authored various books, including Origins, The Cult of Personality, and the topic of today’s discussion, The Extended Mind.
In our conversation with Annie, we discuss the extended mind's three types of cognition (embodied, situated, and distributed) and what it means to be a "loopy" creature. We explore practical strategies for leveraging distributed cognition in our daily lives, workplaces, and relationships, learn about the impact of physical spaces on perception, and other fascinating insights on the topic. Join us for an insightful episode that will broaden your understanding of the human mind and the world around us. Tune in now!
Key Points From This Episode:
- Annie’s motivation for writing The Extended Mind and what she hopes to achieve.
- Insight into the extended mind concept and its relationship to human flourishing.
- Contrasting the extended mind with the view of the brain as the sole controller of the body.
- Three types of cognition of the extended mind: embodied, situated, and distributed.
- How the three types of cognition impact individuals, teams, and communities.
- How thinking in groups and sharing ideas play into the extended mind concept.
- Steps to achieving collective intelligence.
- How digital and analog technologies extend our thinking and its relation to situated cognition.
- Diversity in collective intelligence, distributed cognition, and team success.
- How physical spaces impact cognition and the restorative effects of natural environments.
- Physical movement, social interaction, and the role they play in thinking.
- Practical strategies for utilizing distributed cognition in daily life, work, and relationships.
- How the different types of cognition overlap in our daily lives.
- Being a "loopy" creature and the role of physical movement and social interaction in thinking.
- Whether non-embodied or non-extended thinking exists.
- The best way to leverage the extended mind concept toward human flourishing.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Annie Murphy Paul
Annie Murphy Paul on LinkedIn
Annie Murphy Paul on Twitter
The Extended Mind
‘The Extended Mind’
The Good Life
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Flourish FM on YouTube
Jon Beale
Nick Holton
While our drive for excellence and perfectionism can help us to strive for great results and improvement, it can also come at a cost. On the show today, we welcome Homaira Kabir, life coach, speaker, and author of the new book Goodbye, Perfect. Homaira has a master's degree in coaching psychology, positive psychology, and the scientific study of human flourishing, and is also the founder and CEO of The Goodbye Perfect Project.
In our conversation with Homaira, we delve into her work, how she helps her clients, and some of the subject matter from her inspiring book. Our guest does an outstanding job of explaining the concepts of confidence and perfectionism and the connection between these two forces within us. She also introduces the idea of 'secure' striving, how to fall in love with yourself, and so much more. Make sure to tune in to catch it all!
Key Points From This Episode:
- Homaira opens by sharing some of her key ideas about flourishing.
- Unpacking the metaphor of flourishing as a fruit-bearing tree.
- The importance of confidence on the path to flourishing.
- Zooming in on Homaira's use of the term mastery.
- How Homaira approaches building confidence with her female clients.
- The interesting interaction between perfectionism and confidence.
- Understanding the explicit and implicit sides of confidence.
- Homaira’s strategies for building optimal confidence.
- The 'dual work' that is necessary to change our beliefs through our behavior.
- A comprehensive explanation of perfection and how it hinders our ability to flourish.
- How to get started on the journey of growth and confidence!
- The ideas of mattering, meaning, and purpose.
- Connecting with ourselves in the right way and emotionally repairing damages.
- A closing lesson in compassionate awareness and practical steps for putting it into action.
- How and where to find and connect with Homaira online!
Links Mentioned in Today’s Episode:
The Antifragile Academy
Homaira Kabir
Goodbye, Perfect
The Goodbye Perfect Project
Life is a Highway Podcast
Martin Seligman
Carol Ryff
Episode 15 with Marisa G. Franco
Marisa G. Franco
Transcend
Scott Barry Kaufman
Episode 3 with Scott Barry Kaufman
Dr. Lisa Miller
Episode 16 with Dr. Lisa Miller
Paul Gilbert
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
Today we are joined by “Jedi of the unconscious”, Dr. Sarah Sarkis, and applied neuroscientist, Dr. Chris Bertam. Between the two of them, they have a vast range of expertise which converges on their common pursuit, the Shadowboxing Podcast. In this episode, we discover what shadowboxing is and how it relates to flourishing.
Chris and Sarah share their thoughts on what it means to flourish, how it relates to flow, and the importance of learning to tolerate struggle. Theory aside, our guests impart some practical advice for increasing your tolerance for discomfort, from cold water submersion to the simple art of breathwork. Tune in for some helpful tools for overcoming shadow boxes and ultimately, flourishing.
Key Points From This Episode:
- Introducing Drs. Chris Bertram and Sarah Sarkis.
- The genesis of the name of their podcast, Shadowboxing.
- What “shadowboxing” means to Sarah and Chris, respectively.
- The shared goal of their collaboration.
- Sarah and Chris’ range of expertise and the effectiveness of an integrated approach.
- How our guests conceptualize flourishing.
- The crossover between flow and flourishing.
- Discussing the value of struggle.
- How to increase your tolerance for discomfort.
- The benefits of controlled exposure to cold water.
- Exploring the struggle of stillness.
- The connection between shadowboxing and flourishing.
- How it’s best to help people help themselves, and why it’s so important to do so.
- Why Sarah believes that biology trumps psychology.
- The mind-body connection and the effectiveness of breath work.
- Tools for overcoming shadow boxes.
- Chris and Sarah’s final words of (very practical) advice.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Chris Bertram on LinkedIn
Dr. Chris Bertram on Instagram
Dr. Chris Bertram on Twitter
Dr. Sarah Sarkis
Dr. Sarah Sarkis on LinkedIn
Dr. Sarah Sarkis on Instagram
Dr. Sarah Sarkis on Twitter
Shadowboxing Podcast
EXOS
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
In today's episode, we go deep into the idea and components of a good life with Associate Director of the Harvard Study of Adult Development, Dr. Marc Schulz. Marc is the co-author of the The Good Life (2023), a Professor of Psychology at Bryn Mawr College, a psychologist, and a practicing therapist.
This conversation covers a selection of the interesting and enriching findings presented in Marc's book, practical strategies for developing social fitness, where material wealth should fit into our priorities, and why difficult experiences are such a necessary component of flourishing. The main thrust of Marc's recent work and today's chat is the central importance of relationships and how we can best aid the nurturing and maintenance of these.
Key Points From This Episode:
- Marc introduces the Harvard Study of Adult Development and the field of adult development.
- Clarifying the language used in the study and the two components that make up the 'good life'.
- Forging a good life through challenges and difficult experiences.
- The themes of aspiring and becoming in Marc's understanding of flourishing.
- Marc talks about the different types of relationships that contribute to a good life.
- Navigating and handling the inevitable conflict in our relationships.
- Gratitude and appreciation and the benefits of generosity and giving.
- The critical role that relationships play in the maintenance of happiness and health.
- Marc unpacks the idea of social fitness and how we build it through reflection and awareness.
- Money and happiness; the healthiest ways to use material ambitions as a means rather than an end.
- Human weakness around forecasting and common regrets that Marc has identified.
- Marc's strategies for avoiding unnecessary regrets and improving forecasting.
- A story from The Good Life about human connection, shared interests, and hope.
- Maintaining human connections within the array of demands on our time.
- Marc's closing lesson about flourishing and leaning into relationships.
Links Mentioned in Today’s Episode:
The Antifragile Academy
Dr. Marc Schulz
The Good Life
Marc Schulz on LinkedIn
Bryn Mawr
Harvard Study of Adult Development
Robert Waldinger
Lydia Denworth
Why Good Things Happen to Good People
Stephen Post
Dan Pink
Robert Waldinger TED Talk
The Shipley School
Flourish FM Podcast
Flourish FM on Twitter
Flourish FM on Instagram
Jon Beale
Nick Holton
In this episode, we talked to Dr. Gilda Scarfe, expert on mental toughness, about what mental toughness is and how to build it.
Gilda Scarfe is the founder and CEO of Positive Ed & the Mental Toughness Institute, and a member of the advisory board for the Global Flourishing Study, led by the Human Flourishing Program at Harvard University, Baylor University and Gallup. Gilda is a positive psychology practitioner and mental toughness expert with a Ph.D. in the conceptualization of mental toughness and its application in education. She has worked in performance psychology, mental toughness, and leadership science for over 15 years.
Gilda specializes in the design and implementation of flourishing and mental toughness in learning, decision-making, quality of relationships, performance, and organizational climate; measuring mental toughness; and the influence of mental toughness training on key life outcomes.
Gilda is an international keynote speaker and consults around the world with school and Fortune 500 companies on best practices for integrating wellbeing, mental toughness and positive psychology domains into training and product design. She works with global businesses, high-growth startups, individuals, elite athletes, coaches and teams.
Key conversation points:
- What mental toughness is: Gilda’s “SCARFE” model of mental toughness, consisting of Self-efficacy; Commitment (the extent to which you follow through with a promise); Attitude; Relationships; Focus; and Emotional agility
- The importance to mental toughness of regulating our reaction to stress, self-awareness - being in tune with and responding to our emotions, and being in tune with our emotions
- The emphasis in Gilda’s work of building and expanding people’s agency, and the importance of self-efficacy to human agency
- Why the ability to create an accurate narrative about your life is important for building mental toughness
- The extent to which mental toughness is a personality trait and the extent to which it’s learned
- The virtues and strengths involved in mental toughness, including perseverance; curiosity; grit; resilience; patience; temperance; self-regulation; and distress tolerance
- How to connect mental toughness with knowing when to persevere with grit and knowing when to quit
- What “cognitive flexibility” is and why it’s important for mental toughness, particularly in building the skills to be able to change commitments and navigate change
In this special episode, Jon and Nick were interviewed about the science of flourishing and what it means to flourish by performance coach and strategist J.R. Reid, for his podcast, Coming Up Clutch.
Key conversation points:
- What human flourishing is and how you can experience it
- The two greatest predictors of general well-being, life satisfaction, and fulfillment
- What you can’t miss if you want to have more life-satisfaction and experience fulfillment
Highlights:
[00:01 - 11:50] Introducing Nick and Jon
- Nick's and Jon’s most embarrassing moment
- Nick's and Jon’’s backgrounds, stories, and professional journeys
[11:51 - 21:00] What human flourishing is and how you can experience it
- Jon:
- Methodology behind the research: Identify the things in life that you do for the pursuit of nothing else (i.e. doing the thing is an end in itself). Do that with no further goal in mind.
- Flourishing research today looks for multiple areas of life that you do just for the sake of doing it (e.g. pursuing relationships, being happy, being satisfied, fulfilling your potential, experiencing flow, etc.) and figuring out ways that you can enhance those as much as possible in your life.
- Key areas:
- Fulfillment, of potential and in the sense of life satisfaction
- Flow
- Close social relationships
- Happiness & positive emotions
- Character strengths or virtues
- Mental and physical health
- Meaning and purpose
- Accomplishment
- Key areas:
- There’s no research that says you have to reach a baseline in each of those areas to flourish.
- Human Flourishing Program at Harvard's account: your individual well-being is high and your well-being in relation to others and your context is high (i.e. defined interpersonally, among a community). So you can have high well-being, yet not be flourishing.
- Positive psychology: if you have high psychological well-being, then you’re flourishing.
- Nick:
- What’s not in the Human Flourishing Program at Harvard’s account of flourishing: achievement or success.
- The gap between fulfillment and success is often because we’re relying on the end goal of success (i.e something done for a very specific outcome).
- Flourishing is well-being, generally feeling good (but not necessarily all the time), and performing optimally in areas of meaning.
- Areas of meaning is important because if you perform optimally in something you’re forced into, it won’t provide the same level of satisfaction as someone who’s performing optimally in areas of meaning.
[21:01 - 24:45] The role purpose plays in flourishing
- Research: Asking the question about your personal “Why?” in life is conceptually different than purpose.
- Purpose is a sub-component or pathway to meaning (i.e. it’s about impact and contribution) - ”it’s a bit of the 'me' and a bit of the 'we'.”
- The best of the best have both extrinsic and intrinsic motivations, but they’re predominantly intrinsic (i.e. they know what their why is and what they’re doing each day, and orient their day around it via calendaring, recovery, etc.).
- Success on the field of competition is not an automatic route to well-being, life satisfaction, meaning, or fulfillment.
[24:46 - 34:15] The two greatest predictors of general well-being, satisfaction of life, and fulfillment
- Meaning
- Quality of relationships (social connection, community, intimacy, friendship, etc.)
- 2018: In the UN’s annual happiness report regarding satisfaction in the workplace, #1 predictor of workplace satisfaction was interpersonal relationships (i.e. we have to like the people we work with); #2 was that we must find our job interesting (#3 was pay).
- Jon regarding money: common mistake people make is confusing a means with an end in terms of how they’re living their lives (i.e. they’re focusing on the means rather than the end).
- The “when I _______, I’ll focus more on my relationships. Until then, I’m going to grind it out.”
- Money can help prevent you from suffering, but it can’t be an end in itself (i.e. it’s not the end source of fulfillment). Once all your material needs are completely met, it’s generally not doing much for you.
- Human beings can’t help but compare themselves to others.
[34:16 - 41:53] What you can’t miss if you want to have more life-satisfaction and fulfillment
- Nick:
- Ask yourself: What’s your recipe for a good life?
- What ingredients do you want?
- How much of each ingredient do you need?
- Intentionality - cook your recipe!
- What’s most important to you (i.e. want), when does it hit a point of diminishing returns (i.e. need), and how do you put the recipe together?
- Ask yourself: What’s your recipe for a good life?
- Jon:
- Part of the journey to living a good life is identifying what works best for you and what makes you different from other people.
- Enhance the eight domains that research says are ends in themselves, but don’t focus on making one far surpass the others thus to the detriment of the others.
- Happiness and other positive emotions
- Good, close social relationships
- Meaning and purpose
- Flow
- Accomplishment
- Mental and physical health
- Character (developing strengths and character virtues)
- Fulfillment, of potential and in the sense of life satisfaction
[41:54 - 46:58] What’s anti-fragility and how can we leverage it to become a better leader?
- Fragile = adversity strikes, we brake
- Resilient = adversity strikes, we navigate it and come out the other side
- Antifragile = adversity strikes, we navigate it, come out the other side, and grow our capacity because of it (this is not the “suck it up” attitude or rigidity)
- The goal: develop stress tolerance to unpleasantness, because research tells us we need unpleasantness to grow
[46:59 - 54:01] Wrapping Up
- Nick and Jon’s big domino
- How to connect with Nick and Jon
KEY QUOTES
“Success is not an automatic route to meaning and fulfillment” - Dr. Nick Holton
“For life satisfaction, don’t over-index on money.” - Dr. Nick Holton
“Part of the journey to living a good life is identifying what works best for you.” - Dr. Jon Beale
“Prioritize what matters the most to you.” - Dr. Jon Beale
You can also check out this podcast on Coming Up Clutch.
CONNECT WITH NICK AND JON
- Nick
- The Antifragile Athlete: theantifragileacademy.com
- FlourishFM Podcast: flourishfmpodcast.com
- Linkedin: /in/nickholton
- Twitter: @dr_nickholton
- Instagram: @dr.nickholton
- Jon
- FlourishFM Podcast: flourishfmpodcast.com
- Linkedin: /in/jonathanbeale
- Twitter: @DrJonathanBeale
- Instagram: @jonnybeale
- Facebook: @jonnybeale
CONNECT WITH J.R.
- Facebook: @jamesJRreid
- Instagram: @jamesjrreid
- LinkedIn: in/jamesjrreid/
- Twitter: @jamesJRreid
- Website: jamesreid.com
- Podcast: jamesreid.com/podcast
RATE & REVIEW this episode on Apple: https://jamesreid.com/review
Text for socials:
In this episode, we talked to Professor Francis Su about the role of mathematics in flourishing, how mathematics can promote flourishing, and his argument that the purpose of mathematics is to support flourishing.
Francis Su is the Benediktsson-Karwa Professor of Mathematics at Harvey Mudd College and a former president of the Mathematical Association of America. In 2013, he received the Haimo Award, a nationwide teaching prize for college math faculty, and in 2018 he won the Halmos-Ford writing award. His work has been featured in Quanta Magazine, Wired, and the New York Times. His 2020 book Mathematics for Human Flourishing, which won the 2021 Euler Book Prize, offers an inclusive vision of what math is, who it’s for, and why anyone should learn it.
Key conversation points:
- Francis’ definition of flourishing as a “wholeness of being and doing” and the way he distinguishes between flourishing and happiness
- Francis’ argument on the role of mathematics in human flourishing
- How mathematics can cultivate virtues important for flourishing and which virtues mathematics can cultivate in a particularly strong way
- Francis’ approach towards teaching mathematics in such a way as to cultivate virtues among students of mathematics, such as creativity and an appreciation for beauty
- Francis’ correspondence with Christopher Jackson, an inmate serving a 32-year sentence for armed robberies who started writing to Francis seven years into his sentence, about his passion for mathematics, and the influence this correspondence has had on Francis’ work on mathematics and flourishing, and how he sees mathematics
- Francis’ views on how mathematics education needs to change to cultivate virtues
francissu.com
flourishfmpodcast.com
In this episode, we talked to happiness expert Dr. Tal Ben-Shahar about the science of happiness, focusing on his account of happiness as “wholebeing,” comprised of five elements of well-being which make up his “SPIRE” model: Spiritual, Physical, Intellectual, Relational and Emotional well-being.
Tal Ben-Shahar is an author and lecturer who taught two of the largest classes in Harvard University’s history, Positive Psychology and The Psychology of Leadership, and taught Happiness Studies at Columbia University. His books on happiness have been translated into more than thirty languages and have appeared on bestseller lists around the world, and his work has featured on media outlets including CNN, BBC and the Daily Show.
Tal obtained his PhD in Organizational Behavior and BA in Philosophy and Psychology from Harvard. Today he consults and lectures around the world to executives in multinational corporations, including Google and Microsoft, the general public, and at-risk populations. Tal is a serial entrepreneur, and is the co-founder and chief learning officer of Happiness Studies Academy, Potentialife, Maytiv, and Happier.TV.
Key conversation points:
- How Tal defines happiness and its relation to flourishing: flourishing is the outcome of happiness
- The relation between Tal’s “SPIRE” model of happiness and flourishing, and between happiness and wholeness
- Tal’s definition of spirituality as living a life in which we see our activities as meaningful and purposeful
- Practices for building spiritual wellbeing: exercise to write down a “calling description” rather than a job description
- Tal’s criticism of widespread hurriedness today, and a strategy for going through life in less of a hurry
- The connection between happiness and “antifragility”
- Antifragility as “Resilience 2.0,” and its connection with post-traumatic growth: not only bouncing back, but becoming stronger and healthier than before
- A principle Tal recommends for recovering from trauma: “things don’t happen for the best, but we can make the best of things that happen,” and how to apply this to our lives
- The connection between physical exercise and happiness: “not exercising is like taking a depressant”
talbenshahar.com
happinessstudies.academy
flourishfmpodcast.com
In this episode, we talked to Dr Lucy Hone and Dr Denise Quinlan about their work on building well-being and resilience among different populations, and how to develop the most important skills associated with resilience.
Dr Lucy Hone is author of the 2017 book Resilient Grieving: How to Find Your Way Through a Devastating Loss and gave the TED talk ‘3 Secrets of Resilient People’, which was among the Top 20 TED talks of 2020. She is co-author (with Denise Quinlan) of the Educators’ Guide to Whole-school Wellbeing, co-convenor of Wellbeing in Education New Zealand, presenter on many of the New Zealand Institute of Wellbeing and Resilience’s online courses, and has featured in the Guardian, Washington Post, and on the BBC, ABC, Channel News Asia, Swedish Television, The Bolt Report Australia and Television New Zealand.
Dr Denise Quinlan is acknowledged internationally as an outstanding facilitator and trainer, helping people explore wellbeing and resilience. Participants have described training with her as ‘life-changing’. She has worked alongside leading resilience researchers Martin Seligman and Karen Reivich, delivering the Penn Resilience Program in Australia and the UK. Her podcast, ‘Bringing Wellbeing to Life’, was recommended by TED in their culture list for 2020. Denise’s academic research is published internationally, and her publications include the Educators’ Guide to Whole-school Wellbeing, which she co-authored with Lucy Hone. She is co-convenor of Wellbeing in Education New Zealand.
Key conversation points:
- What resilience is and the difference between individual and collective resilience. Individual resilience can be thought of as “learning to swim” and collective resilience thought of as “building the pool.” We need both to be truly resilient.
- Ways to build resilience, individually and collectively: healthy relationships; having a “mission” in life; cultivating self-awareness, self-regulation and self-compassion; and developing flexible and accurate thinking.
- What trauma is and what post-traumatic growth (PTSG) is, and Lucy & Denise’s argument for why PTSG requires struggle after trauma.
- Our “explanatory style”: how we explain what has happened to us, and why this is important for well-being and resilience.
In this episode, we talked to Dr. Lisa Miller about the science of spirituality and how we can apply research , the role of spirituality in flourishing and how we can apply research on the science of spirituality to our lives. She has developed a form of psychotherapy known as “spiritual awareness psychotherapy” or “awakened awareness,” which we practice live on the call!
Lisa Miller is the New York Times bestselling author of The Spiritual Childand a professor in the Clinical Psychology Program at Teachers College, Columbia University. She is the Founder and Director of the Spirituality Mind Body Institute, the first Ivy League graduate program and research institute in spirituality and psychology, and has held over a decade of joint appointments in the Department of Psychiatry at Columbia University Medical School. Her innovative research has been published in more than one hundred peer-reviewed articles in leading journals. Lisa is an elected Fellow of the American Psychological Association (“APA”) and the two-time President of the APA Society for Psychology and Spirituality.
Key conversation points:
- Research in neuroscience and psychology on the benefits of spirituality for our well-being, such as how spirituality can reduce the risk of depression, anxiety and suicidality
- The difference between spirituality and religious belief
- The connection between spirituality, meaning, and living a morally good life
- The form of psychotherapy Lisa’s developed, “spiritual awareness psychotherapy” (also known as “awakened awareness”), which we practice live on the call!
- What “synchronicity” is and the kind of attitude we need to cultivate to perceive synchronicity
- The distinction between transcendent and self-transcendent experiences
lisamillerphd.com
flourishfmpodcast.com
Dr. Marisa G. Franco is a psychologist, Professor at the University of Maryland and author of the New York Times bestseller Platonic: How The Science of Attachment Can Help You Make — and Keep — Friends. She writes about friendship for Psychology Today and has been a featured connection expert for major publications including the New York Times, The Telegraph, and Vice. She speaks on belonging at corporations, government agencies, non-profits, and universities. On her website you can take a quiz to assess your strengths and weaknesses as a friend & reach out for speaking engagements.
Key themes for discussion:
- The role of friendship in flourishing, and why friendship is so important for flourishing
- How we can apply research on attachment styles to cultivate great friendships.
https://www.flourishfmpodcast.com
In this episode, we talked to therapist and relationship coach, Nicole Nourian, about healthy relationships and how to build them, character strengths such as resilience and autonomy, the importance of growth in relationships, and how to cultivate “radical acceptance” - coming to terms with difficult events in life outside our control.
Nicole Nourian is a therapist born and raised in LA. Her journey in psychology started at UCLA, where she graduated with a Bachelors of Arts in Psychology and also became a certified yoga instructor and certified life coach, specializing in relationships. Nicole went on to receive her Masters in Clinical Psychology at Pepperdine University, and is currently working as a therapist in LA.
Nicole’s experience includes working with individuals, families, and couples to guide them towards meeting their goals in the healthiest way possible. Nicole does not apply one theory to all her clients but rather approaches each individual with an eclectic approach that fits them best. Nicole has observed in her therapy the crucial importance of romantic and platonic relationships play in our daily lives. Whether it be heartbreak, attachment issues, animosity with loved ones, or maintaining a healthy relationship, Nicole emphasizes the ways in which dissatisfaction with one’s relationships can have a huge impact on one’s mental health.
In her practice, Nicole works hard to break barriers and old habits that may be contributing to one’s happiness. Nicole’s Instagram page has generated millions of views on content relating to self-esteem, relationships, and mental health.
Key conversation points:
- Types of relationships, the connections between them and their roles in our lives
- Nicole’s argument that our relationship with ourselves is the most important relationship to develop, because of its benefits for our well-being and positive impact on other relationship types
- What a healthy relationship with yourself involves and how to build it
- What resilience is, its importance to living well, its connection with other psychological concepts such as antifragility and grit, and how to build it
- The connection between building healthy relationships and building resilience
- What autonomy is and why it is important for relationships
- “Radical acceptance”: coming to terms with difficult events in life outside our control - what this involves and how to cultivate it
- The importance of individual and mutual growth in healthy relationships
Instagram @BalancewithNic
Booking therapy with Nicole
flourishfmpodcast.com
In this episode, we talked to Will Reusch about whether an evil person can live a meaningful life and flourish; what happiness is and how its role in our lives changes depending on how we define it; and the similarities and differences between influential contemporary theories of flourishing.
Will Reusch is an educator and podcaster. For the last thirteen years he has taught multiple subjects at public and private schools in Los Angeles, his main subject being social studies. Since 2019 he has hosted the podcast Cylinder Radio, an educational podcast which focuses on exploring controversial topics.
Will never had an interest in academics at school and struggled to connect what he was learning to build a successful and meaningful life. He came to believe that educational systems designed to teach children to become capable, informed, and equipped seem to fail in achieving these goals for so many young people. Will decided to become a schoolteacher to try to improve this.
Key conversation points:
- The importance of morality, character and virtue for flourishing, and possible reasons why evil people cannot live meaningful lives or flourish
- Different definitions of happiness and how it takes on different roles in education depending on how it’s defined
- The problems with aiming for happiness in education or as an end goal in life
- The problems with thinking of happiness as pleasure and the importance of thinking of happiness as a long-term state
- Two major theories of flourishing: positive psychology’s “PERMA” model (Positive emotions; Engagement; positive Relationships; Meaning; and Accomplishment) and the Human Flourishing Program at Harvard’s account
williamreusch.com
flourishfmpodcast.com
In this episode, we talked to Professor Arthur Brooks about happiness, wisdom, love, relationships, religion and spirituality, and why these are important for our flourishing, particularly as we move into the latter half of our lives.
Arthur C. Brooks is the William Henry Bloomberg Professor of the Practice of Public Leadership at the Harvard Kennedy School and Professor of Management Practice at the Harvard Business School. Before joining Harvard in July 2019, he served for ten years as president of the Washington, D.C.-based American Enterprise Institute, one of the world’s leading think tanks. Brooks is the author of 12 books, including the #1 New York Times bestseller “From Strength to Strength,” and national bestsellers “Love Your Enemies” and “The Conservative Heart”. He has also published dozens of academic journal articles and the textbook “Social Entrepreneurship”. He is a columnist for The Atlantic, host of the podcast “How to Build a Happy Life,” and subject of the 2019 documentary film “The Pursuit,” which Variety named as one of the “Best Documentaries on Netflix” in August 2019. He gives more than 100 speeches per year around the U.S., Europe, and Asia. Prior to his work in academia and public policy, Brooks spent 12 years as a professional French hornist in the United States and Spain.
Key conversation points:
- The kinds of relationships that are most important to cultivate and how to cultivate them.
- The distinction between “real” and “deal friends”: why focusing on the former is vital for happiness but focusing on the latter leads to loneliness.
- How to ensure you have sufficient “real relationships” in your life.
- Why love is so important for happiness and flourishing.
- The importance of developing a vision of what you love and do.
- The two intelligence “curves” in life: moving from fluid to crystallized intelligence.
- Why religion, spirituality, philosophy or a connection with something higher are important for flourishing.
- Arthur’s most recent book, From Strength to Strength: Finding Success, Happiness and Deep Purpose in the Second Half of Life and the seven words he uses to sum it up: “use things, love people, worship the divine”.
Joining us to interview Arthur is Matthew T. Lee, Professor of the Social Sciences and Humanities at the Institute for Studies of Religion at Baylor University. He is also a Research Associate and Director of the Flourishing Network at the Human Flourishing Program at Harvard University; a member of the Global Study of Human Flourishing research team; a Distinguished Visiting Scholar of Health, Flourishing, and Positive Psychology at Stony Brook University’s Center for Medical Humanities, Compassionate Care, and Bioethics; and Visiting Scholar at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
arthurbrooks.com
flourishfmpodcast.com
This is the second in a two-part series on the relationship between flourishing and flow - the psychological state of optimal experience and performance. Research suggests that experiencing flow significantly enhances our well-being.
In this episode, we talk to Dr Jared Weintraub and Dr Gerrit McGowan about the role of flow in work and how to get more into flow in your work.
Dr Jared Weintraub is the founder of The Flow Group, LLC., an organizational and business development firm that works with individuals and companies to create and maintain happy, healthy, and productive workplaces. Jared holds a Ph.D. from Hofstra University, a Master’s degree from the Chicago School of Professional Psychology, and a certification as a Senior Professional of Human Resources (SPHR). He has worked with start-ups, Fortune 500 companies, and organizations across various industries, providing internal and external consulting, coaching, and managing marketing and sales teams. He recently received his Ph.D. in Applied Org
anizational Psychology from Hofstra University, where he researched Flow Theory - how, when, and why individuals, teams, and organizations can get into “the Zone.” Most recently, this research has explored how we can use technology-based solutions to "nudge" behavior change in order to develop key competencies for flourishing at work. His over ten years of experience include: teaching undergraduate and graduate courses, designing and implementing training programs, employee engagement, performance management, needs assessment, employment law compliance, administration of benefits, and so on.
Dr Gerrit McGowan is a 4x startup founder, angel investor, and peak performance coach. He is the founder of the Syntegrity Group, Kula.com, Effectuate Apps, ICELab, the Most Awesome Founder Podcast, the WHU Accelerator, and numerous other short-lived ventures. But he is perhaps most recognised for inventing the concept of Cause-Related Loyalty Marketing and its SaaS implementations such as MyCoke Rewards Donate to Schools, Kellogg’s Points with Purpose, Red Robin Eat Up-Give Back Rewards, and JetBlue’s TrueGiving. When not building ventures, Gerrit is helping others build theirs - having coached over 1000 founders and nascent entrepreneurs across five continents. He is a All-Star Mentor for Techstars, CEO Coach for Alchemist Accelerator, mentor for APX, Founder Institute, Earlybird VisionLab, and advisor/investor/shareholder in numerous high-growth ventures. Throughout his career, Gerrit has led the development of over a dozen technology products; raised over $10m in funding; and supported startups that have raised over $100m in venture capital. His work has been honoured with two Canadian Institute of Planners Awards for Excellence; as a finalist for the Guardian’s Social Enterprise of the Year Award; and a SXSW Startup Showcase selection.
Key conversation points:
- How Gerrit and Jared both came into research and work around the flow state
- How flow takes various points along a spectrum of focused attention
- How flow and flourishing at work are connected with important work outcomes
- The interesting relationship between flow, stress and anxiety
- The appropriate role of stress and challenge in flourishing and flow
- Gerrit’s study of flow and burnout among entrepreneurs
- The difference between work-life balance and work-life synergy
- How to create more flow at in your team or organization
flourishfmpodcast.com
This is the first of a two-part series on the relationship between flourishing and flow - the psychological state of optimal experience and performance. Research suggests that experiencing flow significantly enhances our well-being.
In this episode, we talk to Dr Carol Grojean and Dr Brent Hogarth about the flow state and its relationship to flourishing.
As a Leadership professional in the areas of Organizational Effectiveness, Project Management, and Transformational Change, Dr Carol Grojean has spent the past 20 years’ guiding large, complex, strategic initiatives. Carol is adept at designing and implementing programs which drive strategic business and organizational culture shifts through building trust and delivering results. With extensive business process, project, and program management skillset built on 3 Masters degrees and a Ph.D. in organizational systems psychology: leadership and social transformation as well as wilderness rite of passage guiding, council facilitating, and peace mediation training. Carol brings a unique and much-needed perspective on the human behavior in human systems, focused on building cultures where individuals at all levels can bring their distinct, creative talents to their roles while providing the necessary skills to the whole system values and vision.
Dr. Brent Hogarth is a Sport and Clinical Psychologist from Vancouver, Canada. He is an expert in training flow-state, mindfulness, and self-control for both sport and corporate athletes. Brent has significant training and experience providing performance enhancement and mental health counseling. This includes, but is not limited to, working with Olympic and professional athletes, serial entrepreneurs, members of the USA military, computer engineers, authors, hedge fund managers and more. Brent's clinical counseling experience is vast, and he sees everyone as having the ability to be a high-performer. He completed his Doctoral fellowships at the University of Texas, at El Paso, and Lehigh University, in Bethlehem, PA. After a short stint as a fitness trainer, he traveled to India where he lived in a Buddhist Monastery and completed a Yoga Teacher training Course. It was at this moment - sitting in meditation on the hills of McLeod Ganj, India - that Brent committed to becoming a psychologist. Dr. Hogarth is a Humanistic-Existential psychologist. His theoretical orientation is Acceptance and Commitment Therapy (ACT). ACT uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility. Psychological flexibility means contacting the present moment fully, and based on what the situation affords, changing or persisting in behavior in the service of clients’ chosen values.
Key conversation points:
- The place of flow in human flourishing
- Why focusing on integration of the self and experience is important for flow: “doing” vs. “being”, and integrating the “me” with the “we”
- Why it’s important for getting into flow to not try to get into flow, but rather to “let go”
- The importance of embracing and engaging in a process of struggle to get into flow
- The importance of being aware of the potential dark side of flow
flourishfmpodcast.com
In this episode we talked to Professor Lea Waters about the pathways towards well-being and why ‘strengths-based parenting’ is important.
Lea is Founding Director of and Inaugural Gerry Higgins Chair in Positive Psychology at the Centre for Positive Psychology (now the Centre for Wellbeing Science), University of Melbourne. Lea holds affiliate positions at Cambridge University and the University of Michigan and serves on the Scientific Board at UC Berkeley’s Greater Good Science Center. Lea is the Past President of the International Positive Psychology Association, serves on the Council of Happiness and Education for the World Happiness Council, is the Patron of Flourishing Education Japan and Ambassador for the Positive Education Schools Association. She is a registered psychologist and a full member of the Australian Psychological Society.
Key convo points are:
- Lea’s tripartite account of flourishing as feeling good, functioning well and doing good.
- The connection Lea draws between her account of flourishing and positive psychology - the scientific study of the conditions and processes leading to human flourishing.
- Lea’s ‘SEARCH’ framework on the six pathways to well-being: Strengths, Emotional management, Attention & Awareness, Relationships, Coping, and Habits & goals.
- Lea’s view that flourishing is the aim of education, and her research on how improving well-being in education supports the fulfillment of students’ learning.
- Lea’s argument that to build well-being, we need to make well-being more visible, in similar ways to how we try to make thinking visible.
- The age at which humans gain a sense of purpose in life.
- What strengths-based parenting is and why parents should consider employing it.
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In this episode we are talking to Jeff Duncan-Andrade, Ph.D., a Professor of Latina/o Studies and Race and Resistance Studies at San Francisco State University. He is also a founder of the Roses in Concrete Community School, a community responsive lab school in East Oakland (rosesinconcrete.org) and the Community Responsive Education Group (communityresponsive.org). As a classroom teacher and school leader in East Oakland (CA) for the past 28 years, his pedagogy has been widely studied and acclaimed for producing uncommon levels of social and academic success for students. Duncan-Andrade lectures around the world and has authored numerous journal articles and book chapters on effective practices in schools. He has written two books and his third book with Harvard University Press is due for publication in spring 2022. In 2016, Duncan-Andrade was part of the great educators invited to the White House on National Teacher Appreciation Day by President Obama, and in 2019 he was chosen as the Laureate for the prestigious Brock International Prize in Education. In 2021, he was selected to join the Board of Prevent Child Abuse America. Duncan-Andrade has also been ranked as one of the nation’s most influential scholars by EdWeek’s Public Influence Rankings.
Key points we talked about:
- Hear about how he’s navigating COVID as a father, professor and educational leader.
- The childhood experiences that built him into the person he is today and field the things he cares.
- The way unearned suffering cuts across so many groups. People are situated on the margins of society.
- Consistent pursuit to keep his thumb of the heartbeat of research and narratives around educational reform and building a different type of educational experience. One that would eventually put well-being at the center of that educational experience.
- Mention his school Roses in Concrete a different kind of school
- Mention their definition of well-being for their students: ‘Youth Wellness’
- The act of giving one’s child over to a school or teacher every morning
- We’re measuring the wrong stuff
- Keeping both individual and collective wellness in mind: ‘community-responsive youth wellness’
- Tips from our expert as a part of the flourishing question
In this episode we talked to Professor Angie Hobbs about how we can apply the ancient Greek philosophy of flourishing to our lives today.
Angie gained a degree in Classics and a PhD in Ancient Philosophy at the University of Cambridge. After a Research Fellowship at Christ’s College, Cambridge, she moved to the Philosophy Department at the University of Warwick; in 2012 she was appointed Professor of the Public Understanding of Philosophy at the University of Sheffield, a position created for her. She now holds a position with this title at the University of Warwick. Her chief interests are in ancient philosophy and literature, and ethics and political theory from classical thought to the present, and she has published widely in these areas, including Plato and the Hero (C.U.P). Her most recent publication for the general public is Plato’s Republic: a Ladybird Expert Book. She contributes regularly to radio and TV programmes and other media around the world, including 24 appearances on In Our Time on BBC Radio 4. She has spoken at the World Economic Forum at Davos, the Athens Democracy Forum, the Houses of Parliament, the Scottish Parliament and Westminster Abbey and been the guest on Desert Island Discs, Private Passions and Test Match Special.
Angie was a judge of the Man Booker International Prize 2019 and was on the World Economic Forum Global Future Council 2018-9 for Values, Ethics and Innovation.
www.angiehobbs.com
Twitter @drangiehobbs
Key conversation points:
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- Why flourishing is about the best actualization and fulfillment of all our faculties.
- Why flourishing means living the best life, both individually and as communities.
- The values and virtues that best help us fulfill our faculties.
- The relevance and importance of Plato’s and Aristotle’s accounts of flourishing to the world today and how we live.
- Flourishing and the wholeness of our lives, in terms of lifespan, our characters, and our relations with others.
- Why flourishing gives you a secure framework of what it means to live a full, rich human life, both for yourself and your community.
- The role and importance of social connection in flourishing, particularly friendships and community connection.
- The dark side of flourishing.
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In this epsiode we talked to Dr Tom Chatfield. He is a British author, philosopher of technology, and educator. He is interested in improving our understanding of digital technology and its uses in policy, education and engagement. He’s particularly interested in the teaching and practice of critical thinking skills, and has worked with schools, universities and companies around their development, as well as creating award-winning online courses for both academic institutions and businesses.
Key conversation points were:
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- Our relationship with technology and how this impacts our flourishing
- How to reduce technology blurring the lines between work and leisure
- How to use technology well, rather than being used by technology
- Attention: what it is; its importance for living a good life; and the dangers of monetizing attention
- The importance of collaboration and humility as virtues for thinking and living well
- The importance of critical thinking skills for leading flourishing lives - in particular, avoiding coercion, reaching effective collaborative decisions, and identifying misinformation and disinformation
Dr David Johnson is Reader in Comparative and International Education and Fellow of St Antony’s College at the University of Oxford. He convenes Oxford’s Centre for Comparative and International Education and recently held the position of Chen Yiden Global Visiting Fellow at Harvard.
Dr. Matthew T. Lee is Director of Empirical Research at the Human Flourishing Program at Harvard University, where he also leads the Program’s Community of Practice. He is also a Distinguished Visiting Scholar of Health, Flourishing, and Positive Psychology at Stony Brook University’s Center for Medical Humanities, Compassionate Care, and Bioethics.
Key Takeaways from this episode are:
- Multidimensional nature of flourishing, being inter-systemic, involving multiple systems: connections between flourishing and (i) the natural environment; (ii) justice; (iii) religion & spirituality; (iv) suffering; (v) contentedness; (vi) belonging; (vii) service to others; (viii) the narrative you tell of your life; (vi) empathy; (x) love; (xi) secureness in who we are; (xi) inner and outer harmony
- Flourishing as a process of growth and becoming
- Pathways to flourishing, globally
- The metaphor of discovering greater depth in oneself as a better metaphor for flourishing than growth. Connection with this and contentedness.
- Matt and David’s work worldwide: David’s work in various nations, including Bhutan; Matt’s work with the Global Flourishing Study
- The limits of physical and emotional load for human beings, in relation to flourishing (examples of low well-being for medical students and professionals in the US, and teachers)
- Matt on the role of love in flourishing: ‘warm’ and ‘cold’ relationships
Today we are talking to Anna Lemke, MD about the relation between dopamine and fourishing.
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Overarching themes:
- Dopamine, it’s role in pleasure and motivation
- The relation between dopamine and human flourishing
- How to flourish while navigating addiction
Dr. Anna Lembke received her undergraduate degree in Humanities from Yale University and her medical degree from Stanford University. She is currently Professor and Medical Director of Addiction Medicine, Stanford University School of Medicine. She is also Program Director of the Stanford Addiction Medicine Fellowship, and Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic.
Her latest book, Dopamine Nation: Finding Balance in the Age of Indulgence (Dutton/Penguin Random House, August 2021), was an instant New York Times and Los Angeles Times bestseller, and explores how to moderate compulsive overconsumption in a dopamine-overloaded world.
Our third episode guest is Dr. Scott Barry Kaufman. Key discussion points were:
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the sailboat metaphor and human flourishing
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education and flourishing
Scott Barry Kaufman is a cognitive scientist and humanistic psychologist exploring the mind, creativity, and the depths of human potential. He is founder and director of the Center for the Science of Human Potential and an Honorary Principal Fellow at the University of Melbourne’s Centre for Wellbeing Science. Dr. Kaufman has taught at Columbia University, Yale, NYU, the University of Pennsylvania, and elsewhere. Dr. Kaufman received a B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge under a Gates Cambridge Scholarship, and a Ph.D. in cognitive psychology from Yale University.
Dr. Kaufman hosts the #1 psychology podcast in the world— The Psychology Podcast— which has received over 20 million downloads and was included in Business Insider’s list of “9 podcasts that will change how you think about human behavior.”
Today we are talking with Emily Esfahani Smith about the role and importance of meaning in human flourishing. Emily also touches on how to find meaning in life and what meaning consists of - the 'four pillars' of meaning and the role each pillar may play in human flourishing.
Emily Esfahani Smith is a writer in Washington DC. In her writing, she draws on psychology, philosophy, and literature to write about the human experience — why we are the way we are and how we can find grace and meaning in a world that is full of suffering. Her book The Power of Meaning, an international bestseller, was published by Crown and has been translated into 16 different languages. The Wall Street Journal called the book “persuasive,” “elegant,” and “valuable” while the Prospect (UK) dubbed it “an intelligent page-turner.” She is also an international speaker who has delivered dozens of keynote addresses and workshops at corporations, conferences, non-profit organizations, libraries, universities, and high schools around the country and world. In 2017, Smith delivered a talk called “There’s More to Life Than Being Happy” on the main stage of TED, which was based on her book. It’s been viewed over 9 million times.
This week we talk with Todd Kashdan, author and TEDx speaker about flourishing.
Key takeaways will be the relationship between your various areas of specialization and human flourishing, including but not limited to:
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curiousity and openness to experience
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affective science (specifically pleasantness and unpleasantness or "positive and negative" emotions)
-psychological flexibility done through conversations
Todd Kashdan, Ph.D., received the American Psychological Association’s Distinguished Scientific Award in 2013 and Distinguished Faculty Member of the Year at George Mason University in 2010. He has published over 210 scientific journal articles on psychological strengths such as curiosity and courage, emotional agility, meaning and purpose in life, social relationships, leveraging stress for optimal performance, resilience, and well-being.
Author of several books, Kashdan’s latest is The Art of Insubordination: How to Dissent and Defy Effectively. His work has been featured on CNN and NPR, as well as media outlets including the Harvard Business Review, Wall Street Journal, New York Times, Time Magazine, Newsweek, Fast Company and Scientific American.
He is a TEDx speaker and works with organizations as diverse as Mercedes-Benz, the World Bank, United States Department of Defense, Merck, Hormel, General Mills, Gensler, the Gap, and Standard Chartered Bank. He gives keynotes and workshops to business executives, schools, parents, retirees, scholars, and health professionals.
What does it take to flourish? We started Flourish FM to share cutting edge research from world experts on how to thrive, so you can take away big ideas and practical steps to enhance your life, the lives of others, and, ultimately, make the world a better place. Flourish FM is hosted by Dr. Jon Beale and Dr. Nick Holton, and in collaboration with the Human Flourishing Program at Harvard University, the Department of Education at the University of Oxford, and The Shipley School.