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Finding Joy in Your Relationship with Money with Elizabeth Husserl

January 28, 2025 Leave a Comment

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In this episode, Elizabeth Husserl discusses how to find joy in our relationship with money. She explores the roots of scarcity thinking and how it fuels discontent. Elizabeth also shares specific strategies for cultivating a mindset of enough and offers insights into redefining wealth beyond just money.

Key Takeaways:

  • Embracing the power of “Enough” and how this concept can transform your financial mindset
  • Understanding the scarcity mindset and how to shift from scarcity to abundance
  • Discovering the benefits of a satiation journal and the impact of gratitude through this practice
  • Building a healthy relationship with money Uncover the keys to fostering a positive and sustainable connection with money for a more fulfilling life
  • Exploring the interconnected nature of human needs and how fulfilling them can lead to greater satisfaction and financial fulfillment

Connect with Elizabeth Husserl: Website | Instagram | LinkedIn

Elizabeth is a registered investment advisor and cofounder of Peak360, a boutique wealth planning firm. She expertly guides people to a deeper understanding of their relationship to money and wealth. But more than anything, she loves her life. 

Elizabeth’s debut book, The Power of Enough: Finding Joy in Your Relationship to Money is a paradigm-shifting exploration of how our relationship with money impacts our overall well-being and the financial systems that hinder our pursuit of experiencing wealth and genuine satisfaction.

If you enjoyed this episode with Elizabeth Husserl, check out these other episodes:

Distracted or Empowered? Rethinking Our Relationship with Technology with Pete Etchells

How Relationships Shape Our Happiness and Well-Being with Robert Waldinger

How to Navigate Relationships and Personal Growth with Mark Groves

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Episode Transcript:

00:00:27 – Chris Forbes
Welcome to the One youe Feed throughout time, great thinkers have recognized the importance of the thoughts we have. Quotes like garbage in, garbage out, or your are what you think ring true. And yet for many of us, our thoughts don’t strengthen or empower us. We tend toward negativity, self pity, jealousy or fear. We see what we don’t have instead of what we do. We think things that hold us back and dampen our spirit. But it’s not just about thinking our actions matter. It takes conscious, consistent and creative effort to make a life worth living. This podcast is about how other people keep themselves moving in the right direction, how they feed their good wolf.

00:01:12 – Eric Zimmer
Have you ever stopped to ask yourself, what does enough actually feel like? Not as an idea, not as a number in your bank account, but as a moment, a deep, embodied sense of satisfaction? In today’s episode, Elizabeth Husserl, author of the Power of Finding Joy in your Relationship with Money, helps us explore this powerful question and why most of us are stuck on what she calls the scarcity hamster wheel. We’ll dig into how defining your enough can transform your relationship with money, time, and even yourself. Elizabeth shares tools for creating more fulfillment and talks about the discipline and joy of truly savoring what you have. I’ll also reflect on my own struggles with money, a topic I usually avoid, but maybe that’s the point. By the end of this episode, you’ll walk away with practical ideas for finding more balance in a world that constantly tells us we’re not enough. I’m Eric Zimmer, and this is the one you feed it’s time to feed the good wolf. Hi Elizabeth, welcome to the show.

00:02:18 – Elizabeth Husserl
Thank you so much, Eric, for having me. I’m thrilled to be here.

00:02:20 – Eric Zimmer
Yeah, I’m really excited to talk with you about your book, the Power of Finding Joy in youn Relationship. Relationship with Money. This is not a topic we have covered very often on this show, and yet I’ve begun to think about how central its importance is to every person’s life. Whether we want to admit that or not, it’s a pretty big area of thought. We spend a fair amount of time on it, in our emotional energy, so we’ll get into all that in a second. But we’ll start the way we always do, with the Parable. In the parable, there’s a grandparent talking to their grandchild. They say, in life, there are two wolves inside of us that are always at battle. One is a good wolf, which represents things like kindness and bravery and love, and the other is a bad wolf, which represents things like greed and hatred and fear. The grandchild stops. Think about it for a second. They look up at their grandparent and they say, well, which one wins? And the grandparent says, the one you feed. So I’d like to start off by asking you what that parable means to you in your life and in the work that you do.

00:03:24 – Elizabeth Husserl
Thank you, Eric. I’ve loved sitting with that parable. And I would say the initial message is clear, right? Whatever wolf you feed or you give your attention to, that’s what amplifies in your life. But as I sat with it deeper, for me, it’s less about good and evil or black and white, but in my work, it’s really around the light and the shadow, right? So what are those light qualities that potentially can bring out our more purest essence? And then what are the shadow qualities that potentially trip us up or, you know, dim our essence? And I feel really fortunate that in my life I’ve had teachers who’ve helped me find the wisdom in both. Right? It’s like in the shadow, sometimes we have some of our unmet potential, right, that we have to go digging to find the compost or the nuggets of gold in the fertile ground. And in our light, we have some of those qualities that we can use to shine towards the shadow and the darkness, to be able to reveal some hidden opportunities. So for me, it is the yin and the yang, right? It’s like, how do these two qualities interact with each other?

But ultimately, as we strengthen those positive qualities in our lives, and that’s why I wrote the book, how can we strengthen our experience of enough, right, to counteract scarcity, Right? If I were to think of what are the two wolves in my world, it’s enough in scarcity. I think it’s more contemporary to say abundance or scarcity. And we’ll talk about why. I think that’s a little bit of a fallacy, but it’s more. How do we really deepen into the strength of the wolf that knows their light, their enoughness, their worth, so that they find the courage to almost, like, take that other wolf under their arm to create more of a den and realize there is potentiality if the two of them also understand who they are and can work together.

00:05:12 – Eric Zimmer
I love it. I don’t think anybody has ever used the word den in all these interviews. Nobody’s referenced the wolf den. I may be wrong about that, but I can’t remember anyone ever saying that. So that’s great. The wolf den.

00:05:24 – Elizabeth Husserl
Yeah.

00:05:24 – Eric Zimmer
Let’s start with something that you say in the book and you say, for decades, I’ve been exploring an essential question. Why do we have so much and yet feel so poor? Talk to me about the we have so much side of that. Because some people might go, no, we don’t. I don’t. So talk to me about what perspective you come from that says, you know, we have so much.

00:05:47 – Elizabeth Husserl
Well, I think it’s both. I think it’s theoretical, and it’s also lived experience. I think, theoretically speaking, right? If we look at the US economy, there is so much resource, right? Is it being properly allocated or is it concentrated in some people versus others? Yes, but as an economy, there’s so much resource, and yet we’re still stuck on this hamster wheel of more, more and more. And in fact, Eric, I feel like if we were to start to practice the power of enough, we would be grasping less and probably reallocating better, so that the resources that this country has as a whole would be better allocated, because in reality, there is enough for everyone to have what they need. So I think theoretically, that’s the concept, right? And that’s kind of what a lot of the economists that were studying the 1950s into 2000, like, we make enough as a country in our GDP. Why are we still chasing abundance? Right? So that’s one level, I think, personally, you know, I was raised with two working parents. And so generally speaking, my needs were taken care of. Like, my dad was a doctor. W2, there was a consistent paycheck. My school was taken care of. You know, I was closed. We would go visit my family, who’s in Colombia. But there was still a sense of scarcity in my household. And I was like, what is that about? Right. It’s not matching up where there is enough. But there’s scarcity, there’s tension, emotional tension, Right. My parents were dealing with their own stuff that we can talk about, but I remember just that, that discrepancy. And I think in reality, Eric, part of why I wrote the book is that I’m not alone in that experience. Right? We have financial DNA that takes the past of our lineage, our ancestors, what they’ve experienced. We feel it in our bodies, viscerally. We don’t digest it, and we continue to operate from that place without stopping and saying what really is enough.

00:07:40 – Eric Zimmer
Yeah.

00:07:41 – Elizabeth Husserl
I think that’s what prompted me to write the book was like, this isn’t lining up. And if it’s not lining up for me, I bet you it’s not lining up for other people.

00:07:49 – Eric Zimmer
Yeah. I mean, it’s really interesting. If you look at where we sit in the US and let’s just take most people, not people who are in abject poverty, but most people, we have more than humans have ever had.

00:08:03 – Elizabeth Husserl
Yeah.

00:08:04 – Eric Zimmer
We have more convenience, we have more comfort, we have more safety from those measures. It’s the best time to be alive. I mean, I just spent some time in Europe and I study a lot of the history and I go to the museums and you just kind of look around, you’re like, that would not have been a good time to live. And I’m glad I wasn’t born then. And let’s avoid the Black Death time. Like, we do have a lot and yet, as you say, none of us feel like we do. Yeah. What do you think is contributing to that?

00:08:28 – Elizabeth Husserl
Well, so Eric, I mean, I’ll reference one of your recent podcasts with Anders Hanson. Right. It’s like you all were talking about this conversation of how we’re wired both in our brains, but I also think that we’re wired in our bodies to be seeking more. And so I think that’s just an important kind of starting point, is like, okay, how am I wired? Right. How do I build different behaviors? And so it’s similar in the book I talk about that. The scarcity brain. Right. I use similar examples where we’re craving higher calorie foods because that’s what our ancestors did. And so the craving muscle is.

00:08:59 – Eric Zimmer
Just part of our being human kind.

00:09:02 – Elizabeth Husserl
Of reality as human. Exactly. That we need to deal with. And so part of what I did in the book is it’s theoretical, but it’s equally part practical because I wanted to give people really tangible tools to be able to work with their desires and cravings and situate it within a bigger context of let’s redefine what wealth is. Right. It’s not just about having money. Wealth is connected to well being. So if we put the wealth in a more expansive way and talk about our human needs and how do we satisfy our human needs and how do we do that in monetary and non monetary ways. We don’t make our desires bad, we just are wired to desire. Right. That’s actually a good mantra. We’re wired to desire. So let’s not fight it, but let’s be more conscious and aware of how are we satisfying those desires, because it can have impact on our own lives and impact more globally. I mean, I just want to say one thing about the US Kind of like, we have enough resources, generally speaking. Right. It is our responsibility to figure this out. And that’s a big piece of my push, is that it’s our responsibility to figure out our own relationship to money. And people kind of scoff at that. They’re like, what do you mean? It’s so much easier to scapegoat money and blame it for, I have too little, I have too much. You’re too complicated. But no, it’s our responsibility to figure it out so that we can be more conscious of how we just manage resources, not just for ourselves, but for the greater world.

00:10:26 – Eric Zimmer
Yeah, I love that idea of desire because I always see extremes happening. And on one extreme, there’s. I just let my desires drive me, and they just sort of carry me along. And I think that’s where a lot. A lot of people are. On the flip side, though, you start to venture into spiritual circles, particularly Eastern spiritual circles, and you start hearing, you know, the Buddha’s second noble truth, that craving desire is part of what causes us to suffer as humans. So at that point, then we go, oh, it would be great not to have desire. And I think that that’s an impossibility for the reasons that you’ve talked about. I don’t think there’s any way to turn that thing off. So I love what you say. I think the question becomes how to relate to it wisely and how do we use the energy that it has? Because that is where a lot of energy comes from.

00:11:19 – Elizabeth Husserl
Exactly.

00:11:20 – Eric Zimmer
A lot of energy comes from going and getting what I want. How do we align that? And to your point, how do we turn off the never enough mentality?

00:11:32 – Elizabeth Husserl
Yeah, exactly.

00:11:32 – Eric Zimmer
Because that’s part of the problem is that any of us can probably look at our lives. I certainly can. And be like, there was a time where I thought if I made X amount of money, I would be set. Oh, great, good. I made that amount. Okay, well, now it needs to be X.

00:11:48 – Elizabeth Husserl
The goal post moved.

00:11:50 – Eric Zimmer
It could be the same thing with anything. Podcast downloads. If you told me 10 years ago that we would have. I don’t know how many. I’ve almost stopped counting. Somewhere upwards of probably, like, 40 million downloads, I would have said, oh, my God, like, yes. But now I look at that and I go, well, you know, But Joe Rogan gets like, 100 million a month or so. I mean, you can always move the goalposts and compare upwards.

00:12:13 – Elizabeth Husserl
I have so much to say, Eric, and what you just said. But I would start by saying it’s really important that we have clear definitions of what our metrics of success are, right? You as a person, that’s really important. And you need to have that metric of success dialed in. And then the second piece is that when that metrics of success is met, AKA the downloads, then you really have to take the time to let yourself be satiated and satisfied. It is a visceral experience. And I think that’s what’s missing in our conversation around money and finance and wealth is that we talk about it, it’s abstract, we map it out on spreadsheets. I mean, I’m the first one. I love spreadsheets. That’s what I do for a living. But equally important, and that’s why I wrote this book, we have to learn how to equal experience wealth, because if not, we get stuck in the cycle of accumulating for accumulating sake. So let me give you an example, right? I’m about to publish a book. It might be out by the time this podcast or this episode is live. And I’m super clear on what my metrics of success for this book is. And it’s these one on one conversations. These meaningful conversations is why I wrote this book. Now my editor told me what my pre orders number was. I was like, oh my God, that’s amazing. They’re beyond what I thought they would be. I don’t know that many people, right? I mean, I know I’m a super communal person, but like there are more people pre ordered the book than I know. And I can slowly start to see the partners, like, oh, do I go for the New York Times bestsellers list? You know, all this stuff. And I’ve, and I’ve had to have conscious conversations with myself. No, Elizabeth, you wrote down what your metrics of success are. If you get it, great. But it’s these four things stay connected to that. And that’s where the discipline is, right? And this is really important. I am married to a spiritual practitioner who is stabilizing awakening, I would say. And so for him, he’s working on not feeling desires. That’s not me. I’m considering myself a very human, desired oriented person. And that’s where my work is, right? But what I can help people is help them channel desires towards a more purposeful, meaningful life. And then desire has a reason to be versus A fleeting, compulsive or impulsive. Right. And they’re unconscious. They’re like. And so that’s the difference between more of an adolescent desire and a more mature version of ourselves. And I do think that we have the ability to become that more mature version. Let’s go back to the wolf den, the mama wolf holding both of her baby wolves there and teaching them both how to be mature versions of themselves. And we can do that in our relationship to money.

00:14:47 – Eric Zimmer
Yeah. There’s a lot in there. I think what you’re talking about a little bit is our values.

00:14:52 – Elizabeth Husserl
Yeah.

00:14:53 – Eric Zimmer
And can we try and get our values in line with our desires? If we can bring those things closer together, I think we experience more satisfaction. But I love that you use the word discipline because I do think it is a discipline to not just get into the more, more, more mentality, given that it is in our evolutionary wiring and it is our cultural story. It is both those things. And if we don’t have the discipline to do what you are suggesting, which in essence is saying what is enough? But it’s a hard discipline.

00:15:31 – Elizabeth Husserl
It is a hard discipline. But that’s why in the subtitle I use that word joy on purpose. Right. It can be a very joyful experience once you start. Right. It’s kind of your example that you’ve used, Eric, of like, it’s not like you wake up wanting to go to the gym and work out every day, but when you do that hour workout, you always feel better. And so it’s a similar experience. Right. Remember, what is that short term outcome that potentially the discipline can bring and stay connected to that, Let me say something really important, because values is important, but that can feel still abstract to people. They’re like, oh my gosh, is there a whole list of values? Where do I choose? I really leaned on the work of both Maslow and another economist from Chile, Manfred Max Neef. And both of them did some really deep research and work around needs. Right. We’re familiar with Maslow’s hierarchy of needs. Funny enough, he never wrote an as a hierarchy. That was later. No, people don’t know that. And so it’s like, let’s flatten the playing field. Right? Let’s treat needs equally. I know that when one of the needs are on fire, that’s where your focus has to go. Like if you’re going through a health crisis, if you can’t pay your rent for the month, like there are crisis and fires. But generally speaking, if we flatten it and we work with 12 human needs. One, we realize that needs are natural. That’s really important. So we take away that language of being needy. It’s like, no, needs are natural. They’re universal. The way we satisfy them is personal. That’s the difference.

00:16:53 – Eric Zimmer
I love that line. Say that again, because I’ve heard you say that and I love that idea.

00:16:58 – Elizabeth Husserl
So needs are universal. They’re natural. The way we satisfy our needs is personal. And that’s actually where we can bring our unique expression, our creativity, our purpose can be in how we satisfy the needs, how we potentially find synergetic satisfiers. Like, are there things that you do that satisfy multiple needs? Right. And by the way, Eric, the needs mandala, a free resource on my website. You don’t even have to read the book. You can still go to my website and download and do the exercise. And I put 12 needs and there’s a little space for choose your own. Because maybe there’s a really important need that you have that’s not on that mandala. By all means, get creative. But the way that I work with this is that I have people, right? On a yearly basis instead of New Year’s resolutions, right? We take the wealth mandala. So on a scale of 1 to 10, 10 being like, I’m actually feeling super fulfilled and satisfied in this need. One being like, oh, my goodness, I’m feeling empty. They color it out. And so it ends up being this mandala that looks like a flower at the end of the day. And you put it on the wall, and it’s amazing how no matter what you color, it looks beautiful. It’s like a flower that always has unequal petals. And you just take a moment and you admire. Okay, that’s my life right now, right? There is color in some capacity. Then you sit with the needs that you’re satisfying. Well, and you ask yourself, okay, what are my strategies here? Monetary and both. Monetary, that’s a key component, right? Because we don’t want to just throw money at satisfying a need. We have to have non monetary, non financial ways of doing it. For example, need for connection. You could say, oh my gosh, I love taking friends out to dinner. I love hosting, and I end up buying all this food. And you know, it costs you more than what you think, right? Yes, it’s fulfilling your need for connection, but maybe it’s putting you in debt. So how can you have connection met also in non monetary need? Invite a friend out for a walk, right? You know, have a phone call. So I think that’s really important. Because then you can take the strategies that are working in some needs and be like, hey, is there an overlap to some of the areas that aren’t met? Right. And so you start to see the conversation where like, okay, I have desires. We generally tend towards wanting most of our needs met. We might gravitate to more than others. But how do you then channel that desire to use resources, consume resources, exchange? Those are neutral acts. But how do you channel them in a way that brings you a sense of fulfillment it differently? And then how do you take the time to truly consume that? And that’s really important. I actually tell my clients to stop and to swallow when they feel fulfilled and let their cells in their body recognize and digest what this moment of meaning is. Because then you start to compound moments of meaning viscerally and your body starts to learn what enough feels like.

00:19:46 – Eric Zimmer
It’s similar to the process that’s been described by different people of savoring, right. Learning to savor something, which is the same thing. Dr. Rick Hansen has been writing about this for years. This idea of you’ve got to pause when something good is happening and really sit with it and amplify it and allow it to drop into you. And this is something I am, as I think about, I am just not very good at. Good things happen and I just kind of like, oh, good, okay, next.

00:20:15 – Elizabeth Husserl
But what’s really important though is that we want this in our portfolios. We want our money to make money, right? We love compound interest. So we see how it works there. And if we were to take that same principle into savoring these moments of meaning, they will start to compound inside of you.

00:20:33 – Eric Zimmer
I think that’s a really important point because a lot of these little practices that we do, I fall prey to this all the time. You listen to some people on a show and they describe something, you think I really should do that, you know, and you think it’s gonna be great. And you do it and it’s nothing, nothing different. You do it again, nothing really different. And you go, eh, not for me. And you’re done. Whereas the idea of little by little, little becomes a lot, or, you know, compound interest is that these little things accumulate. I mean, the story I always talk about is when I had a job that I worked, went to and went in and out of the office every day, I had this little practice. When I walked out to my car, when I walked from my car to the office, from the office to the car, back to the house, when I was walking, I played this little thing Called grounding in your senses, where I would just say, what are five things I can see right now? What are five things I can hear right now? And doing that one time is mildly pleasant, I suppose. But what happened is by doing that again and again and again, five days a week, month after month, my capacity to be present deepened almost immeasurably at a time. But if you looked at the beginning of that to the end of it, I was very different in my ability to remain present. And now that that discipline is gone, I can tell that I don’t have the capacity I had back then.

00:21:57 – Elizabeth Husserl
Yeah. And I think what’s really important, Eric, is coming back to your example of Buddhism or some Eastern traditions. I would even say kind of Western traditions. The discipline of going to kind of mass or sitting in meditation or going to sangha. Right. You’re with other people practicing a discipline and how important that is. And what’s tricky in my field is that a, we don’t talk about money. Right. And much less do we talk about our experience with money. If we talk about money, we’re talking about stock picks and investments and best things. And so I think that’s what’s really important, is that it’s not only hard to do these disciplines on our own, sometimes it’s easier in community. But we don’t have ways in to talk about money in a safe way. And that’s the other reason why I wrote this book is when I was having this conversation with my compliance officer, I’m like, I do not talk. There’s not a word about investments. It is about your relationship to money. Because I wanted to give people a doorway in where they could start to explore their own relationship with money and potentially have ways to talk about money with people that felt more approachable. Because I think once we start to. I mean, I would love, like, a savoring Sangha. That’d be freaking awesome. Maybe we’ll start that one day.

00:23:09 – Eric Zimmer
But, like, let’s just form a little text group where we text each other and savor something every day.

00:23:14 – Elizabeth Husserl
Yeah. I mean, I see it, like, at work, we do a daily scrum. We’re a firm of 14, and every day we say one thing. We’re grateful for one thing. I’m working on one obstacle I have, and every day via email, and it’s amazing. That is a discipline. It gets started off the culture that has been built because we have that shared discipline. And there’s days where I’m like, oh, my gosh, I really have to dig deep. What Am I grateful for today? But I know that I have to show up because I’ve asked all my team members to show up. Right. And so sometimes when we’re also holding ourselves accountable, these can be easier.

00:24:08 – Eric Zimmer
We’re going to get into more of this relationship with money in a minute. And I think you’re going to answer the question I’m about to ask by going there. But here’s the experience I think almost all of us have. And I’m curious what you think about how to work with this, which is, I’m going about my day. I’m feeling just fine. I hop on Instagram and I see so and so on a yacht in some beautiful ocean with beautiful people around. And I’m suddenly now filled with envy and desire and craving and all of that. And it’s around us all the time. We are constantly being fed images of what we do not have, and it does not feel good. So how do you think about responding when that comes up? Because I think we’ve sort of said to some degree, maybe it’s natural that that comes up. But what’s the response? What’s your response?

00:25:08 – Elizabeth Husserl
Yeah, I mean, I do feel like it’s natural. And so the first thing I try to do with myself is to not shame myself. Right. I’ve learned how not to be so hypercritical, which I think is often like our first response. And then what I’ll do, I’ll put the phone down, right? Cause you’re gonna have to the doomless scrolling at some point. And I’ll be like, okay, let me go back to that picture of the yacht. The beautiful people, the ocean, the water. What of that scene am I truly jealous of? And I asked myself that hard question because in my experience, Eric, jealousy, it’s a little red flag that goes up and says, there’s something there that you do want. Right. And what of that scene that I really don’t want? I personally don’t necessarily need a yacht that I’m like, my brain goes. And that’s actually really expensive to maintain. Right? You need. That’s where my brain goes. But I love ocean. And I love the sense of, like, beach and sand and like sun on my skin. That is something that I know I need in my life a lot. And so if I’m like, okay, great, that’s what I’m identifying, that I really want some of one. Can I satisfy that right now? Could I just step away from my computer and just go stand outside in the sun? Can I tell my body that it can Experience that feeling of relaxation, sunshine. Do you see? Like, is there something that I can immediately feed myself with with?

00:26:23 – Eric Zimmer
Yeah.

00:26:23 – Elizabeth Husserl
And, you know, it might be a super rainy day and cold, and you’re like, well, that’s out, right? Or until, can you take a warm bath? That’s the case. But can you give yourself the comfort of what you’re craving? Maybe you’re like, God damn it, I’m working too hard. I really want a vacation. Maybe we can’t conjure up beautiful people, but you do want to conjure up some leisure time. Is there a way to bring some more leisure? So I’m naming these again needs that we have. What need did it touch? Can you one, satisfy that immediately? And if you can’t immediately, what’s the strategy to bring more of that into your life? So treating it as an experience of information versus something to shame or get really upset about. I mean, you have to be careful not to go down the comparative spiral, because that’s no good. That’s where the comparative wolf just eats your head off. But if you’re like, okay, it’s showing me something that I want to pay attention to, pay attention and bring it back to the needs conversation. And is there anything that can be met today?

00:27:21 – Eric Zimmer
Yeah, I love that idea. My partner, Ginny, said once, talking about emotional eating and overeating, that when she thought what she wanted was a cupcake, there was only one way to get it. It’s a cupcake. What? When she realized what she wanted was not to be bored or not to be sad or some sort of comfort. There’s lots of ways to get that. Back to your point about needs are universal. There are lots of different ways to satisfy them. I like that idea of, what is this bringing up in me? And for me, sometimes there’s a phrase, mimetic desire, right? We want something because we see others want it, and we get conditioned by that over a long period of time. And so I describe this scene in my book that I’m working on of we’re in Atlanta a lot because that’s where Ginny’s family is. And driving down certain streets in Buckhead, there are enormous houses on lots of land. They’re gorgeous. And I can find myself driving down that road and starting to get the. I don’t have that. Why don’t I have that? I wish I had that. But I had this experience where at the same time, I turned my attention to what I was listening to, and it was a band called the Gaslight Anthem. And they’re sort of a semi punk rock kind of band. And I realized that the values that I get from that are completely opposite of those values, right? And I saw myself flip back and forth between these things really quickly. And so what I then kind of had to do is go, well, which of those values do I want? Or again, values. We could talk about needs, but which of those things do I want to orient my life around? The music tells me the value of connection and belonging and being yourself and creativity and expression. Right. I want to orient around that, not around having more and more money, Even though having more and more money does pull on me sometimes.

00:29:18 – Elizabeth Husserl
Yeah. Yeah. And I think, you know, as you’re speaking, Eric, I’m like, oh, my gosh, that’s the revolution I hope for. Like, I hope to live to see a revolution where people are reclaiming the power of knowing what enough is. Because I think the more of us that talk that way, the more of us that share that way, the more of us that express. That’s enough. Right? And let me tell you what my values are, and let me express who I am, the more we can start to. To shift the cultural mainstream definition of success and wealth, right? And we were talking about this with someone else, where it’s like, we drink this kool aid that the way to feel wealthy and feel abundant is to have more money. It’s just a kool aid, right? And so part of it is like, wait a second, let me backtrack and be like, what is my definition of success? What is my definition of wealth? And then you can drive down that street and be like, you know what? That’s someone else’s awesome, beautiful house. Keep going. But I’m driving towards what mine is. And the more we know that, the more freedom we find. Because I think people forget that financial freedom or financial retirement or independence that people so desperately want is a formula of how much do you spend and how much do you need to save to support that spend? If you spend less, you actually need to save less. Right? There’s this irony to it, is that people want the freedom in life. And that’s. I think one of the beauties of being a financial planner is that I can think about the yacht, I can think about the house, and my brain goes like, oh, my gosh, what’s the property tax? That feels overwhelming. Why would I do that? You know what I mean? But that’s how I’m trained, because that’s what I do all day long with cash flow. And I’m like, not worth it, because here’s the thing, Eric. If that image of that house keeps coming and being like, you know what? I would just love to experience that one day. Great. You know the cheaper way to do it? It book an Airbnb for a weekend, right? And book that really nice house, invite 12 of your best friends, have a freaking awesome party, get it out of your system. You didn’t have to buy the house.

00:31:15 – Eric Zimmer
Right. The other thing is, it is just this perpetual myth that I think is tied back to what we talked about. It’s partially in our biology and it’s in our culture that if I had X, I would be happy. Before we talked, I was talking with Tim Shriver, who’s a member of the Kennedy family. So he’s around rich and powerful and famous people all the time. He said the thing that we all know, which is they’re not happier. A lot of them, they’re not any happier. And we know this. We look at people like Robin Williams. That’s just the one that comes to mind. Famous, rich, beloved, killed himself. Anthony Bourdain. Right. So we know on some level that this idea, if I had that, if I had that, if I had that, is a myth. And there’s a lot of reasons why it is. I mean, one of them is just habituation. You move into that big house, soon it becomes normal. Soon, it’s just what you’re used to. And it doesn’t generate the joy that it does the first week or month. And so this myth is here. And so I think what you’re pointing us towards is really some practical tools to turn in a different direction towards what enough might be.

00:32:22 – Elizabeth Husserl
Exactly. Because I think in reality is that every single human being on this planet will deal with anxiety, depression, scarcity, you know, all the human stuff. Right? Right. You know, shame, isolation. Like, it’s just part of being human. And what happens is that we mistake and scapegoat, that if we throw money at the problem, it will go away. That is the number one thing that I hear clients tell me, Eric, I wanna make so much money, I don’t have to think about it. And what they’re trying to tell me is that I wanna make so much money that I wanna feel anxious for whatever comes with being human. And so I think that’s a really important piece. I’m like, huh, now that’s interesting. Right? And one of the exercises in the book, Conversations with Money, right, is a gestalt chair exercise, or the empty chair exercise, where you literally sit down and have a conversation with money or you Have a conversation with the part of you that deals with money. And what quickly emerges is that it has nothing to do with money. It’s about your relationship, right. To scarcity or abundance or worth, or you name it. And that’s where. Where. You know, my job as a financial planner is to separate what money is and what it’s not. I’ll do all the cash flow organizations. But sometimes what’s more interesting is what’s the angst around being human that you’re feeling? Yeah, it’s really uncomfortable. I don’t wish it on you, but kind of part of being here. So let’s go there. What tools do you need to be able to not get stuck there? Right. How do we feed the wolf that has the light, that can shine light and gain kind of more clarity so you can move through it? And so I think that’s the important piece is that I think if we were to just wake up and realize money doesn’t solve the issue of being human, we would just kind of like rest into that and be like, okay, well, I can stop grasping for it. I can still be in relationship with it, but I’ll stop grasping for it and let me just deal with being human.

00:34:08 – Eric Zimmer
That’s a really kind of amazing point. And I think about this sometimes. I go back to that line you said about needs are universal, strategies are personal. Because I’ve sort of explored that from a different angle. It’s how I relate to other people. If I can, I relate to them from every human wants to have some degree of pleasure and avoid pain. It’s just kind of at the most base level. And then I say, so we all are like that. Everything up from there starts to become about strategy. And so I can say, well, I am like you. I don’t like your strategy. I think your strategy’s a wrong strategy, or I think that strategy hurts other people, or it’s not the one that I choose, or, oh, God, that’s a good strategy. But underneath I’m saying, okay, and you’re doing the same thing. You’re saying, Everybody has these 12 needs. Doesn’t matter what you do, wherever you get, if you can’t somehow arrive at a relationship with that need, an ability to more or less say, I have enough or adjust in a wise way, you will struggle. Right. Because being human is to struggle. I love that idea that money doesn’t solve our human problems.

00:35:22 – Elizabeth Husserl
Yes, exactly.

00:35:23 – Eric Zimmer
It solves some problems.

00:35:25 – Elizabeth Husserl
It does. And it very much has a place. I mean, I love my relationship with money. It often Sits on my shoulders, kind of whispers to me. But what I want to say about.

00:35:33 – Eric Zimmer
What’s it say?

00:35:34 – Elizabeth Husserl
Well, in my book. I’ll tell you about the first conversation when I was in my early 20s. Money was like, Elizabeth Husserl, you are smothering me. Back off. And I was like, oh. And partly because I had just graduated from grad school, I was trying to start a private practice. No one had taught me how to be an entrepreneur. So I was holding on too tight. I was angry at money. I’m like, oh, like, f you. Why aren’t you showing up? Where are the clients? Da, da, da. And how am I going to make it work? Like, all the. All the angst of, you know, starting a business.

00:36:02 – Eric Zimmer
Yes.

00:36:03 – Elizabeth Husserl
And money was like, Elizabeth, you hold on too tight. You’re smothering me. You’re angry because you don’t have the answers to things that you gotta go find out how to do. Like, do not blame me. And I remember that I just felt like money, you know, in a kind way, had just kind of, like, slapped me and be like, wake up. Like, take responsibility for your life. And I was like, whoa. The first thing I remember, Eric, was like, huh? I treat money as I’ve treated some of my old boyfriends with a lot of control and little grace. And I’m like, and they have told me that doesn’t work.

00:36:33 – Eric Zimmer
And so ex boyfriends for a reason.

00:36:35 – Elizabeth Husserl
Exactly. I was my younger self. Fortunately, I mean, I’ve learned still not to micromanage my husband. We have, like, safe words. So money wasn’t telling me something new about myself, which was interesting because other humans have told me that never felt good. So I was able to be like, oh, yeah, I know that doesn’t feel good. And I’m like, okay, money, so how do we have a different relationship? And money’s like, what are your questions? Get clear on. What are your questions on building a private practice. Who do you know in your life that can model or help you? And start there. Start to really get clear. What does it mean to build a private practice? Why are you so afraid for charging your fees? Da, da da, da, da, da, da. And I was like, oh, my gosh. Yeah, there’s a lot of different starting points, and I’m better utilizing my resources if I stop being angry at money. Because anger, right, is a resource that I’m, like, spending my time being angry at something that it doesn’t want to be controlled. How about I get clear on what I need help with and I start there and just something shifted Eric. And so, you know, for years I would have daily conversations with money. And sometimes I’d be like, I’m struggling. Or sometimes be like, hey, we’re doing great. And it’s just an ongoing conversation as I have with my husband. Sometimes we’re doing great and sometimes we’re not. But I’m having an ongoing conversation with money. And so it’s a very alive experience. Right. And I also let it be cyclical. Here’s the other interesting thing about humans. They like money in one direction, up. Right? They want their accounts to go up, they want their investments to go up. Even when I’m saving, helping clients save for something, like they’re going on a big trip with their family, when it comes time to bring that money and spend it, no one likes it. Which is fascinating because it’s almost like saying, I’m attached to my partner always being happy. And we know that’s not the case. Some days they’re going to wake up in a bad mood and I and give them their space. And so I think too, if we learned to be more in a cyclical relationship with money, recessions happen, depressions happen, stock markets change every single day. And if we learn just to let that cycles exist and understand where they fit in our life, then we could also just create a little bit more healthy spaciousness and not be so co dependent on how money performs. I feel like we went off tangent.

00:38:53 – Eric Zimmer
But no, I don’t think we went off tangent at all. So let’s talk about this conversation with money thing.

00:38:59 – Elizabeth Husserl
Yeah.

00:38:59 – Eric Zimmer
Here’s the truth of my reaction to that. It scares me.

00:39:04 – Elizabeth Husserl
Oh yeah, 100%.

00:39:06 – Eric Zimmer
A, I don’t know how to do it and B, I’m not sure I want to do it.

00:39:09 – Elizabeth Husserl
Yep. Oh my gosh. That is what everyone says. And so resistance is the first reaction. I will say that. Right? And so resistance is the first reaction. 1, 2. The second reaction often hears like, money doesn’t talk, right? And I’m like, you know, just play with it for a second. Or there’s a part of you that pays the bills. I mean, I wish it weren’t true, but it’s true, right? And so imagine the part of you that’s paying a bill online or writing a check or paying your taxes. That’s the part you’re talking to because they’re the one who’s dealing money with your life. If you feel total resistance, Eric, you know, bring it to a therapeutic container, right? Therapists know how to do this exercise or have a friend or a spouse Or a partner just watch you and be like, hey, just hold this container and then set a timer on your phone. Right? Because sometimes it feels too abstract. If it’s too like open ended and all these guidelines are in the book, but you can say, okay, let me just set a three minute timer. And what I like to tell people, Eric, don’t tell money your story. Money knows your story. It’s been in your wallet your whole life. Life. Tell money how you feel. And so sometimes I’ve had people like throw something at money and like push the computer away if I’m doing it on zoom. Or sometimes they’ll just grab it and hold on tight. Like, really, what’s the emotion you have with money? And try to give voice to why you’re feeling that and just speak it until you feel complete. And then you switch chairs. And that’s why sometimes it’s important to have someone else in the room because you’ll probably get stuck and you’re not going to want to switch chairs because that’s the hard part. And so they’ll gently no you and say, okay, time to switch chairs. You literally switch chairs and you hold your money object on your lap and you just respond and you don’t edit what comes out. And that’s the best part. I feel like it cuts through years of therapy because you are being honest with yourself and saying, this is what’s happening. And then nine out of ten times there’s relief because the truth got named. And when we name the truth, we know where to start. And then you can go back and respond. And there’s a way in which like, oh, that’s what’s at the core of the dynamic. And then we start.

00:41:39 – Eric Zimmer
It’s interesting that I’m just sort of stuck here all of a sudden. You know, Chris is editing this, right. I’ve just been sort of dumbstruck for about a minute here, which doesn’t normally happen, as you know, I just keep talking and talking.

00:41:53 – Elizabeth Husserl
Can I ask where you went? What did it touch?

00:41:55 – Eric Zimmer
I think there’s some sort of fear. Yeah, there’s some sort of fear, which is kind of what I named before. I mean, the experience was the experience that I often have when presented with something that feels overwhelming or difficult, which is. I just go blank. Yeah, it’s like all my systems just go down. And that’s kind of what happened. For a second I just went sort of like blank.

00:42:16 – Elizabeth Husserl
But can I say, Eric, how important that reflection is? Because that’s, I would say 8 out of 10 clients experience that and that’s why money feels so confusing, right? That’s a lot of times the internal experience of it is that when we get so overwhelmed with money matters, right, we have to make decisions like how does the mortgage work, how does all this, that we can, right? We start to go blank and then we push through, right? But we don’t push through from a place of integration. We push through sometimes just kind of like from a mental muscle. And then again, it comes at the expense of being able to feel the wisdom in what’s coming up.

00:42:53 – Eric Zimmer
or we don’t push through.I am better, much, much better than I used to be. But I was an avoidant. Like, avoidant. Like I don’t pay the bills because for whatever reason, the money is there, you know. Now again, I was the 24 year old homeless heroin addict. So you might imagine by like the age of 27, I hadn’t really. I still had a lot of things to figure out about anything in life, right? But money was a weird one because, you know, I would get the electricity turned off. It wasn’t because I couldn’t afford to pay the bill. It’s because I just keep it out of my mind. And I’m very good at out of sight, out of mind. And so as I’m having this conversation, I’m sort of reflecting back to, you know, again, I’ve gotten much better, but I still don’t really engage with money in the way that probably would be wise, both emotionally and financially when it comes to running the business. I do what I need to do and I’ve learned to hire people to do the things that I know I won’t do, right. Like just having a bookkeeper. Like when I started this company after my last company, I was like, I’m hiring a bookkeeper. I can’t really even afford a bookkeeper, but I’m hiring one because I know I won’t keep track of these things. I just know myself well enough now. But I always approach the money aspect of this business as a great chore that I only do kind of when I have to. It’s the end of the year and I say, all right, I gotta have some kind of financial plan for next year. We gotta have some idea. So I’m just reflecting all this in real time.

00:44:32 – Elizabeth Husserl
Yeah, well, and I want to say at first, I appreciate you having me on because it doesn’t sound like there’s that much joy in all of this. And so it feels like it was a stretch potentially to have this conversation.

00:44:42 – Eric Zimmer
It might be why this is the first time we’ve talked about money in any depth on this show.

00:44:48 – Elizabeth Husserl
Let me also suggest one thing too, because you’re not the first one to draw a blank, right, with this exercise. And that’s why, I mean, I feel like I have, like, five different or multiple exercises in the book, because you have to find your starting way. And what comes up when you were talking about, for example, you know, your stage of going through being a heroin addict and, you know, not being able to pay bills, not because you didn’t have the money, where my brain goes like, huh. There’s another exercise that I offer, which is like, writing your money story from the beginning. Like, what do you remember was your first money memory? And writing it out chronologically. And you can skip some ages if you don’t remember. And what I like to tell people is, like, write out as much as you can, right? When you start writing, then more memories start to come. Put it down for a week, come back to your story, Eric, and read it as if it were the story of your best friend. And from that lens, what patterns do you see? What connections do you see? If your best friend told you, hey, I blank out at times, right? I don’t find any joy in my relationship to money, and sometimes I didn’t pay bills even if I had the money. You’re like, okay, I’m coming in with that, knowing now I’m reading the story, what are the connections that I make of where that pattern and behavior is coming from? And it’s not to necessarily just get stuck in searching for the why, but it gives a little bit of entry point. Like, again, going back to your wolf’s den, which I freaking love. That story is, you know, maybe the shadow wolf is so burdened by this unknowing that it’s kind of hard even to lift the head and to see, right, or to see a possibility. And so it’s like, what I love about the money story piece is that you can start to become your own anthropologist and seek what connections? Because the reality is, one, you’re not there anymore. You’re living a very different life today. The reality, too, is that you have gotten your yourself. You and most people I talk to have gone through hardship, and they’ve gotten themselves through hardship, right? And you start to look back, you’re like, whoa, check that out. That’s where I got grit from. That’s where I got perseverance from. That’s where I got that from. And you know what the reality is? I haven’t put Those qualities towards money. Okay? But I know what those qualities are. And as I start to design my relationship to money. And again, it doesn’t have to be in spreadsheets. You design your relationship to money and the qualities you want to bring to it. Maybe this year I’m going to pick one word and I. I want to bring a little more perseverance to it or whatever your word is. And again, there’s different entry points to looking at your relationship with money that’s outside of spreadsheets. And I think there’s a lot of freedom in that.

00:47:11 – Eric Zimmer
I like to compare myself to my best friends because I have a couple of them who’ve declared bankruptcy a couple times. And it just makes me feel good about myself not naming any names here.

00:47:20 – Elizabeth Husserl
And here’s a comparison.

00:47:22 – Eric Zimmer
Oh, okay.

00:47:23 – Elizabeth Husserl
I said you’re helping your best friend, Right?

00:47:27 – Eric Zimmer
I know, I know.

00:47:29 – Elizabeth Husserl
Comparison gets us back on the yacht.

00:47:32 – Eric Zimmer
That’s right, that’s right. Let’s go back to this idea of enough, because I think it’s central to everything we’re talking about. Before we get into enough, I think it’s related. Talk to me about why you use the words abundance and scarcity trap.

00:47:48 – Elizabeth Husserl
Yeah, no, that’s a great, great question.

00:47:50 – Eric Zimmer
Talk to me about what that is, and then I think that will lead us into maybe you can give us some thoughts on how we start to define enough.

00:47:57 – Elizabeth Husserl
Yeah, no, that’s a great question, Eric, because I think to your point, we’re all in this conversation around scarcity, abundance. No matter how much money we have, how much we make, et cetera, it’s like part of the human experience. And so what I’ve seen over the many decades of being a financial advisor, and I also have a degree in psychology, so just tracking people in the relationship to money, I feel like people are caught between pushing scarcity away. So imagine pushing your arm out and grabbing onto more money. Like I want to call more money in while pushing scarcity away. And it’s a really awkward way to kind of like, position your body and live your life. Right? And so what happens is that we get stuck on thinking that more, more, more, more will solve scarcity. So even though abundance has a role to play in the sense of it can start to bring awareness and consciousness to a different mindset. We have to situate it within a bigger framework of meaning and fulfillment. And that’s the why, right? Like, why do we build wealth? Why do we work? Why do we spend? Like, and again, a lot of times people live their life by default and not by design, right? And so when we start to ask those questions of why we can loosen the hold hold of trying to grasp abundance and push scarcity and be like, oh, actually that question conversation may be a little bit more interesting. What is meaning and fulfillment to me? And then the abundance scarcity cycle fits within that bigger spectrum of wealth. So it’s giving people a little wider perspective so that they can get out of that cycle of pushing scarcity away by thinking the only way out of it is wanting more or getting okay.

00:49:38 – Eric Zimmer
So if the way out of scarcity is not to accumulate more, what is the way out?

00:49:43 – Elizabeth Husserl
The way out, I mean it goes back to part of our original conversation. So the power of enough, right, is the experience of embodied satiation, right? That savoring, right? That’s the power of enough. That’s how you activate your well of worthiness. And I would argue Eric, that just that alone, if you start to truly feel your sense of worthiness and your ability to do all these economic activities generate, exchange, consume, but if it comes from that place of worthiness, our relationship to all those activity changes because the reality is those activities are neutral. Consumption is a neutral act, right? We were talking about it before with eating, like every day I wake up hungry because of course it’s time for breakfast, right? I can choose what I have for breakfast. And that choice allows me to feel a certain way. And so it’s the same thing, right? I can choose what I spend my dollars on and my choice allows me to feel a certain way. And so that’s what I really encourage people to start tracking. One of my favorite techniques is to keep a satiation journal, right, for 30 days instead of writing what you’re grateful for because that’s more of a heart experience. Write down at the end of every day three things that satiated you because that’s more of a visceral body experience. And I think that’s really important, right? As we start to kind of like build new strategies for our mind, minds our bodies can support with real data and real information and you start to track what are those strategies that are working. So coming back to if the point isn’t to accumulate, right? I mean I’m the first one that my grandfather like, I wrote this book for him. He was a survivor, he was Austrian Jew, left Austria during the World War II, ended up in Colombia, South AmErica, which is why I look Latina, because my dad married my mom, but he died with holes in his socks and a lumpy mattress because he never spent on himself. He was so deprived and waiting for that third World War, which so many of our past generations, our ancestors went through persecution, war. I mean, so many different countries. That’s just one example. And so part of it, right, is my grandfather never experienced wealth. He had wealth, thankfully, that paid for my college education because he didn’t spend it. So I spent it on college, right, Which I’m grateful for. I was able to graduate without a student loan, which is huge in this country. And I feel that responsibility of being like, I can’t pass scarcity onto my daughter. There’s no need. I make enough, right? You know, I make enough that I was able to help my husband leave his W2 because he wanted to write a book too. I’m like, okay, let’s map it out. It works. So we cannot pass on scarcity to my daughter because that’s not a reality. And so where’s the software update button, right? We all want to push it. It’s not a button you push. It’s a muscle you exercise.

00:52:30 – Eric Zimmer
It’s a muscle you exercise. And unlike a software update where you push a button and updates and it’s now updated, the updating of our mental software is a little by little process again, particularly if you’re dealing with thought patterns that you’ve had for 40 years. You can change that them, but generally you change them by finding the thought you didn’t want, replacing it and doing that somewhere around 14,000 times.

00:52:58 – Elizabeth Husserl
And I think that’s a very similar approach that I have. For me, it’s like a visceral. It’s a body experience, right? Similar to thought patterns. It’s our body patterns, and it’s the little things. You change it. One moment of satiation, one moment of savoring, one moment of fulfillment at a time, and something will happen. Eric. I had someone tell me it takes nine teachers or it takes nine books. It’s not just one. You kind of have to like, stack them. And then something, an aha moment happens. And I’ll never forget the day where I’m like, I love my life. And I was like, oh, my gosh. And nothing really changed. I just like, I love my life. And then I forget. And I’m like, wait a second. I remember that feeling. How do I make my way back? And over time, I was able to come back there quicker, right? And so they do compound when you start to recognize what fulfills you. Because I’m like, oh, I can add those strategies of fulfillment. And I start to feel resentful when I can’t and it’s not that I’m resentful at anyone else. I’m like, oh, am I not? Am I prioritizing things inappropriately? Because I’m like, oh, why am I working so much? That is a negative return on my investment of quality of life.

00:54:02 – Eric Zimmer
Talk to me about this satiation journal. What are the kind of things that go in that? So I can imagine like, okay, I ate and now I feel satiated. Okay, I could feel that, savor that. But what are the others? Body wise satiation type things that you’re noticing and trying to deepen.

00:54:21 – Elizabeth Husserl
So for example, I keep that practice every day. I choose three. And so yesterday my three were one. I had also recorded another podcast. And these conversations fill me up. Like literally after a podcast, I take five minutes before jumping on work email, which is discipline. Because I’m like, what happened?

00:54:39 – Eric Zimmer
100%.

00:54:40 – Elizabeth Husserl
And I literally, literally step away, Eric. And I let myself just close my eyes and I swell. I’m like, that filled me up. And I make sure that every cell in my body knows what it feels like to have a meaningful experience where I felt connection, I felt belonging, I felt connected to my purpose and I participated. Those are four human needs. Satisfying, right? That’s a synergistic satisfier. So I take the time to not forget why that was important to me, right? So that made my list yesterday. I’m sure yours will make my list tonight. You know, yesterday I have a teenager who sometimes doesn’t give us the time of day and I happened to have breakfast with her yesterday. I’m like, again, I could go on my work email because guess what, there’s always work emails to respond to. I’m like, she’s in a chatty mood. I’m gonna take 10 extra minutes just to see how she’s doing, ask her about finals. And I walked away feeling, huh. We had a moment of connection and I saw it and I carved out time to protect it. And then I took a moment to satiate like connection with my daughter. It was really important. And then lastly, I was finished my recording. I was down in la and I’m like, ugh, do I want to wait two hours in the airport? I don’t, right? I’m like, go to Southwest calendar. Can you help me get on an earlier plane? I was met with the most cheerful person and we had the sweetest conversation and I walked away. I was like, wow, that’s what kindness feels like, right? And again, I was in TSA line, just kind of waiting, closed my eyes, I’M like, let, let me just tell my body that’s what kindness feels like so that I know how to be that way with someone else. So do you see how it can be very simple things. And I had the practice of the wealth mandala, which, by the way, I would encourage people just like, go on the website, print it out, put it on your bathroom mirror. It doesn’t have to be public. I’ve trained myself to know what needs I’m satisfying, and then I take the time to connect it and I just take the moment to let that compound. And then I go about my day feeling more full, right? I eat less garbage because I’m actually more full, right. I spend less time scrolling on social media. I just feel different.

00:56:43 – Eric Zimmer
Thank you for sharing all that. That’s really.

00:56:45 – Elizabeth Husserl
Was that helpful?

00:56:46 – Eric Zimmer
It was completely helpful. And as I said when we talked about this earlier, I don’t think this is. Despite having heard about this idea a long time ago, I remember early on interviewing Rick Hanson and talking about it like probably nine years ago. All those things that you described are the sort of things that I also appreciate but don’t reinforce exactly. Like, my son came over last night, he’s a 26 year old and I don’t get to see him as often as I would like. And it was a lovely moment, but I didn’t, at the end of it, spend a minute and try and internalize that. I too, when I get off a podcast conversation like this, feeling, okay, I love what I do, but I’m just on email or I’m like, okay, preparing for the next. A moment of kindness with a stranger is another one. Like, I genuinely appreciate those and I notice them. So I think for me, what I’ve learned to do is, which is an initial step at least, is to notice those things. But I think I could do better on pausing like you’re doing and just giving them a couple moments to settle in.

00:57:54 – Elizabeth Husserl
And there’s two kind of takeaways or nuggets from that. Is that one, what’s going through my mind, Eric, is that these are economic acts, right? We’re just not tracking how we’re feeling fulfilled just for the sake of it. These are economic acts. And two, they will contribute to an experience of wealth and a deeper relationship to wealth and money. And there’s a real reason to do it, right? It’s not just to feel good. It will help transform our experience personally and collectively to wealth, money and resources.

00:58:31 – Eric Zimmer
Well, I think that is a beautiful place to wrap up. You and I are going to continue in the post show conversation because I want to talk more about a phrase you just used that I’ve forgotten. What was it when you said that something satisfies multiple needs? Needs?

00:58:46 – Elizabeth Husserl
It’s a synergistic satisfier.

00:58:48 – Eric Zimmer
Bingo. We’re going to talk about that. We’re going to talk a little bit more about defining enough for ourselves and we’re going to talk about Hungry Ghosts. So listeners, if you’d like access to the post show conversation, which is going to be wonderful, you can get access to ad free episodes, you can be part of our community monthly meetings, all that stuff, you can go to oneyoufeed.net join and we would love to have you if the community Elizabeth thank you so much. This has been a real pleasure and a really great conversation.00:59:16 – Elizabeth Husserl
Thank you Eric. I have loved being here.

Filed Under: Featured, Podcast Episode

Small Steps to Happiness: The Science of Mindful Living with Laurie Santos

November 22, 2024 Leave a Comment

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In this episode, Dr. Laurie Santos discusses the importance of taking small steps to happiness and the science of mindful living. She reminds us that happiness is not a destination, but a practice. By understanding the science behind well-being and implementing small, consistent changes, we can learn how to apply these insights to our own lives to find greater joy and fulfillment.

Key Takeaways:

  • Embrace the power of small, consistent actions in shaping our happiness
  • Understand how our environment and social connections influence our behavior
  • Learn the common misconceptions about what truly makes us happy
  • Discover strategies for overcoming loneliness and building meaningful connections

Dr. Laurie Santos is a Professor of Psychology and Head of Silliman College at Yale University.  She is the host of the podcast The Happiness Lab and is an expert on human cognition and the cognitive biases that impede better choices. Her course, “Psychology and the Good Life,” teaches students what the science of psychology says about how to make wiser choices and live a life that’s happier and more fulfilling. Dr. Santos has been featured in numerous news outlets including the New York Times, NBC Nightly News, The Today Show, CBS This Morning, and more. She has won numerous awards both for her science and teaching from institutions such as Yale and the American Psychological Association.

Connect with Dr. Laurie Santos: Website | Instagram

If you enjoyed this conversation with Dr. Laurie Santos, check out these other episodes:

Ruth Whippman on The Complexities of Happiness

Jonathan Rauch on The Happiness Curve

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Episode Transcript:

Eric Zimmer  02:10

Hi, Laurie, welcome to the show.

Dr. Laurie Santos  02:11

Thanks so much for having me

Eric Zimmer  02:12

on. I’m so excited to have you on you are the creator of a really great podcast called The happiness lab, as well as work you do on happiness at Yale and all sorts of things. And we’ll get into all that in a minute. But let’s start like we always do with a parable and the parable, there’s a grandparent who’s talking with their grandchild. And they say in life, there are two wolves inside of us that are always at battle. One is a good wolf, which represents things like kindness and bravery and love. And the other is a bad wolf, which represents things like greed and hatred and fear. And the grandchild stops and thinks about for a second looks up to their grandparents as well, which one wins? And the grandparent says, the one you feed. So I’d like to start off by asking you what that parable means to you in your life. And in the work that you do.

Dr. Laurie Santos  02:56

Yeah, I mean, I’ve heard the parable before, you know, when you feed, you know, for me, it really shows that happiness and focusing on our mental health takes work, and it takes choices, right. And it reminds us not just that happiness takes work, but that there’s these interesting opportunity costs, right? That if you’re putting your time and your energy, especially your emotional energy into certain kinds of things, you could be doing that at an opportunity cost of the kinds of processes you want to win out, right. And so the wolf metaphor has always been really powerful to me, it’s not enough that you focus on the things that matter, you also have to make sure that you’re not also focused on on the things that don’t matter.

Eric Zimmer  03:32

Yeah. And there’s a lot in your work that I think we’ll get to, as we go through that really hits on that parable, so much of your work, I think oriented around an idea of what we think will make us happy is actually not usually the things that will make us happy. If we think something is going to make us happy. That’s where we’re going to direct all our energy. And to your point, if all your energy is going there, you don’t have enough left to put over on the things that do create happiness. If we had infinite energy, this wouldn’t be a problem, right? But it is. And so, yeah, that opportunity cost is really important. I want to start by going in a slightly different direction, because I did not know this about you until I started doing deeper research, but you are the director of the Yale’s canine cognition Lab, which that is so cool. That is so cool. I’m a huge dog lover.

Dr. Laurie Santos  04:24

Yeah, the work is relevant in a couple of different ways. Feeding wolves. Yeah, we haven’t worked with wolves directly. But we have worked with Australian dingoes. This was my kind of, you know, day job before I got interested in the science of happiness. I was really interested in this question of what makes humans unique, what makes humans special. And studying canids is really an important way to answer that question, in part because dogs and domesticated dogs in particular grew up alongside humans, right, you know, so its path from becoming a wolf to becoming a canid that could be around people is one that really shaped these animals to pay attention to us in a particular way and maybe even shaped their cognitive abilities so canids are real A fantastic comparison point for all the cool and interesting things that humans do if you’re interested in questions of uniqueness, but But I sadly, don’t get to spend as much of my time doing the canine work these days. So no,

Eric Zimmer  05:11

it’s just as I was looking at some of your publications after like the second one that had dogs or, you know, canines in the title, and there’s something I’m not understanding about her work here. And so then as I dug a little deeper, I was like, okay, so to that end, you know, if we wanted to translate that work, into the happiness work, is there anything about the work that you do, or about dog cognition, or animal cognition that would point us in the direction of happiness or any lessons we can sort of, even if we’re sort of stretching the analogy a little bit, anything from there that you find interesting?

Dr. Laurie Santos  05:44

Yeah, I mean, I think there, you know, a couple of things. One is, animals are incredibly good at prioritizing some of the stuff that makes them happy, right? I mean, take, you know, for example, presents, right, you know, mindfulness just being in the present moment. You know, I think dogs are a wonderful example of this. I mean, I think one of the benefits we get from hanging out with dogs. And in fact, their scientific work to suggest this is that you become more mindful when you’re around your dog, you’re taking your dog for a walk, and he’s, you know, sniffing the ground and looking at the flowers and paying attention to the sounds sort of causes you to do the same thing, it gets you back into your normal sensory experience. And so I think animals can be a great guide for helping us do that. I also think that dogs are a really wonderful way to get social connection. Especially if you’re having a hard time getting some social connection with humans, you can form that meaningful bond with an animal in a way that gives us so many of the exact same psychological benefits. So the work I was doing with dogs wasn’t necessarily on happiness, but they’ve definitely give me a glimmer into some strategies that

Eric Zimmer  06:44

work. Yeah, I mean, dogs are one of my great sources of happiness in life, for sure. It’s funny, anytime, if you were to look at my camera roll, or your to look at my gratitude lists, they’re always there near the very, very top. Alright, so let’s talk a little bit about an idea that you use a lot, which I think is really important. And we talked about it on this program we talked about in the spiritual habits program, you say, a good rule of thumb for all this stuff is little and often.

Dr. Laurie Santos  07:14

And I think what I mean by that is, you know, we can really find ways to protect our mental health and boost our well being through the little things that we do, if we kind of keep up the habit of doing them often, you know. So I think when we think about the things that are really bringing us down, it’s not usually the one off thing that we happen to do with our time, it’s the things that we’re doing persistently, over and over again, that, again, can kind of create this opportunity cost on our happiness. But if you can put in positive habits, even if they’re tiny, even if they’re baby steps, and you can get yourself to do them more and more, those are the things that are really going to impact your well being oftentimes more than you expect. You think, Oh, it’s this little thing, you know, do a five minute meditation, or it’s this tiny thing to like, make sure you’re texting a friend and checking in, you know, these things matter more than we think.

Eric Zimmer  08:03

Yeah, there’s a Tanzanian proverb that I use in the spiritual habits course, which is little by little a little becomes a lot. And I just love that idea. And I love how you just pointed to this works for both the good and the bad, right? You know, if social media doesn’t make you feel good, I’m not castigating it across the board. But if you’re one of those people, in which social media turns into a comparison exercise, and leaves you feeling bad about yourself, you know, little by little, that becomes a lot versus just like you’re saying, text to friends, little by little, you’re nurturing and growing connection. And so I just think that’s such an important idea. And we tend to discount it, because we think we have to make really big changes. And sometimes a big change can be great and can be helpful, and depending on what it is, but for most of us, it’s the little changes, you know, how do we work a little more of this indoor day,

Dr. Laurie Santos  08:55

and I think, you know, focusing on the little can allow us to do something that also can improve our well being right, which is to make sure we’re harnessing self compassion. You know, I think sometimes when we want to make this huge change, like, Yeah, I’m gonna be perfectly happy, and I’m never gonna mess up again. We’re often trying to make that big change with a certain sort of attitude. And it’s an attitude of perfectionism. Like, if I screw up, you know, the world is over. And so I think focusing on the little changes means you’re giving yourself something, you can bite off something that’s actually doable. You’re not setting yourself up for failure, you’re kind of doing it in a compassionate way. And so I think that’s another way that focusing on the little can help us we’re doing it with this mindset of compassion and durability, as opposed to I must be this perfect robot that gets everything right the first time.

Eric Zimmer  09:38

Absolutely. And I think there’s so much to be said for positive momentum, right? So when we start doing little things, and we’re successful, we feel better about ourselves. We feel more confident, we feel like we have more self efficacy, versus when we try and do big things and we fail you do that long enough that eats away Get your sense of your ability to change. And I did a lot of behavior coaching for a while. And that was such a big thing was people would say, I’m the kind of person who doesn’t finish things and say, Well, you haven’t finished things in the past. But I don’t know that that’s a personality trait, right. But we’ve got to adjust the way we go after these things.

Dr. Laurie Santos  10:17

That’s exactly right. And I think, forget that the stories we tell ourselves matter a lot, right? You know, I’m a person who doesn’t finish things. You know, that’s a story that you can update, right? That’s a story that has some content that may or may not be true that you could challenge, you know, riddled with these cognitive cognitive fallacies. And so I think focusing on the small can also help us make sure that those stories are accurate, right, we’re not trying to come up with a magnum opus story that’s going to make sense of everything we’ve done. We’re just talking about, you know, did I get up and like, do my five minute gratitude meditation this morning, right? You know, these tiny things allow us to achieve it. But they allow us to come up with better stories that we can tell ourselves that are stories that are positive ones about growth, and so on.

Eric Zimmer  10:58

Yeah. Dr. Rick Hansen said something once he said, our stories about ourselves are at least six months out of date. And I think actually that numbers way underestimated, I think, I think our stories about ourselves can be years out of date, you know, and so I like that idea of just adjusting a little bit. You mentioned gratitude there. And I thought maybe we could turn towards gratitude for a second, because it’s one of the skills that you talk about in your happiness course, as being a really helpful happiness tool. There’s lots of studies about how good gratitude is for us in so many different ways. You know, it’s pro social, it tends to make us often be able to regulate ourselves better sometimes get more done. I mean, there’s, there’s a ton of reasons why gratitude is so valuable. So my question to you would be twofold. The first would be, what do you think are some of the most useful strategies for making gratitude part of our life? And then the second question is a little bit more complex. But you talk about hedonic adaptation, which is we get used to things right, you know, I get a new car, and then I get used to having the car, it’s no longer special anymore. Well, I’m curious whether we can have a Donek adaptation in our gratitude work, because this is what I feel like happens to me as I do it. And it’s really valuable until I’ve done it for a while. And now I’m back to the same sort of things. And now all of a sudden, it’s kind of used to the gratitude work. So question one would be what are some practices you like? And then question two, what would be some ways of keeping it fresh?

Dr. Laurie Santos  12:29

Yeah. Well, in terms of practices that I think work, main part of it is you got to find what works for you, right? There are practices that might be fantastic for me that you might find cheesy, or you might find onerous, you know, as someone who’s an expert on behavior changes, you know, the practice is going to work is the one that we can get ourselves to do. Right, right. Some that I really like, are just the simple act of writing down a few things that you’re grateful for, you know, I have a little app that I use to do this, I don’t think you need an app it can if you’re a pen and paper person use pen and paper, but just commit to you know, three to five things you’re grateful for every day. And the key which maybe is gonna get to your head on adaptation question a little bit is that ideally, those should be different. Your doesn’t really work if every day you’re like, dog, spouse, coffee, dogs, bows, coffee dogs, like you got to first have to mix it up a bit. Yeah. And you second have to make sure you’re feeling it can’t be wrote. I mean, the whole point of gratitude is that it’s an emotion and you have to kind of turn it on. But another practice I really love, which for me felt a little bit easier, because it meant I was noticing things I was grateful for throughout the day, was a practice that I learned from the author Ross gay, who has this book called The Book of Delights. And his practice is just he tries to notice things that he finds delightful out there in a world. So it’s not like you know, capital G gratitude of this blessing that came to your life. It’s just like, you notice fun things out there. Like, you know, this morning as I was walking to get coffee, there was a guy who was like parking near me and he was like, blasting old school like Ozzy Osbourne out the window of his car, and he had this big dog that was hanging out. And so I looked over and for a second, I thought the dog was like jamming along to Ozzy Osbourne. Right? And that was like, delight, you know, Ross galas, put his finger in there and just said, that is a delight, right? And the reason I like the delight practice is first, it’s easier than gratitude, right? You don’t have to kind of remember this list and write it down. But the second is that it’s doing what you want to be doing in the gratitude practice, which is sort of training your attention to the blessings to the things that are good in life you’re fighting this bias that we know is one that is built in which is a negativity bias. Our brains are set to notice the big Tigers out there in the world the anxiety provoking scary sad things. It takes some work to train our brains to shift focus and notice the delightful thing so if a gratitude practice seems onerous, or like it’s going to be to work, commit to noticing the delights and I like finding a delight buddy where you can like text the buddy like saw a dog hanging out. Carpooling Ozzy Osbourne delight, you know, all caps is that’s a great Good idea to get to your heat on an adaptation question. You know, I think this is a tough one, because there are studies that suggest that we don’t heed authentically adapt to certain kinds of emotions as easily. And gratitude is one of these that you’re, if you’re focused on the right stuff, you can continue that feeling long after you expect you to see the same hedonic adaptation curve for gratitude. But you have to keep feeling it to get there. And I think the problem with a lot of gratitude practices is we turn them into something that we do rote, it’s like brushing our teeth, again, you know, it’s like, you know, spouse, dog coffee, like every single day, right, and you just stop feeling it. And so one way to do that is you make a rule with yourself that it has to be something new, you know, it can be my spouse’s feet, or his smile, or you know, my dog’s tail or like my dog, the way she drinks the water, you have to commit to finding something novel every single time. And that means you’re still in the noticing, right, you’re still like allowing the gratitude to do what it needs to do, which is you got to feel it, you got to think like that is amazing that this universe of all the people, this dog could be with all the dogs that could have this dog, you have to take a moment to feel that. But if you get there, if you allow yourself to feel it, there is evidence suggesting that you won’t adapt to it as much it still kind of can have its effect, maybe even more so than other emotions, which is, you know, one of the many, many cool things about gratitude. If you’re doing it right. You don’t heat authentically adapt as much.

Eric Zimmer  16:24

You said a bunch of things there. I’d like to just kind of hit on real quick. I think first is I love that idea of delight, the word I often use is appreciation. Like what do I appreciate today? Like, to your point, it’s smaller than something I’m grateful for. It’s just a little flash of a moment that there was something, something that was there. And then the other question I have is about feeling it because this is an interesting one, right? I’ve talked on the show a lot about my struggles with depression, depression, when it comes on me, what it is primarily is lack of feeling, right? Something that you might normally feel just doesn’t do it, right, the song that normally is like, Oh, I love that song is just like, it’s fine. And so if gratitude is something we need to feel, and yet feelings are difficult to come by. And yet we know that gratitude is something that may help with depression. Any thoughts on working around that?

Dr. Laurie Santos  17:20

Yeah, I think your experience is, of course, really common. I mean, one of the classic symptoms of depression, as you know, Anhedonia is literally like, you’re not having hedonic, you know, moments, these hedonic experiences. And so, yeah, I mean, I think one way to do that is, again, to take this idea of baby steps and a little self compassion, right? You know, if you’re going through a terrible episode, yeah, the song that moved you before isn’t going to do so in the same way, you know, the main thing on your gratitude list, you’re not going to feel it. And you know, that’s a pain that sucks, right? But it’s something that you need to accept is not going to last forever, right? I think this sort of statements that you talk to yourself with can be really powerful in those moments. But that’s one of the reasons I think a practice of something like a delight practice can be so powerful is that if you commit to the tiniest thing, like you can start noticing again, and that can kind of break through. And I do think that these things sort of snowball, I mean, this is one of the things we know and depression, right is that you’re not getting as much of a hedonic burst every time you do something fun. So then you stop doing things that are fun, and now you really don’t have any hedonic bursts. And then you’re, you know, it’s like, so if you can kind of get this snowballing to go very slowly in the other direction, it can be quite powerful and, and in ROSS Gay’s book, you know, he talks about how this practice of delight has gotten him through, you know, some really tough times, you know, the book is really honest about issues of racial violence and things like that. And he says, even in the midst of the worst times, you can just notice that one cool thing, it can kind of give you a little, you know, a peek of hope that can help you in a really important way. Yeah, I

Eric Zimmer  18:55

think there’s a couple things you’re pointing to there. One is specificity, right? If I can be more specific and what I’m grateful for you just named it like the way my dog drinks water, my dog’s tail, right. It’s the specificity. And then I think the second piece in what you’re saying also is that I do think by looking for little moments of, even if the word delight is too strong, the little moments of something that’s positive shows that even something that feels as all encompassing as depression has its moments in which its waxing and waning. It is not this constant thing. It’s not always there in the same level with the same intensity. It seems like it but these noticing of little delights, as you sort of said, short of you allows you to see through these little holes, you know, like, oh, yeah, okay, there’s something out there. It’s not all clouds. It’s not all gray.

Dr. Laurie Santos  19:47

And I think another key is to give yourself permission that those things we’re supposed to have on our gratitude journal, like our spouse and our dog, but you know if you can find the goofy things, it’s one of the reasons I love Ross’s book is you know, In his big list is like the banned el DeBarge. Like purple things. Why is purple color? It’s such a weird color. I think if you can allow yourself a little bit of the goofiness that can kind of snap you out of it a little bit too. It doesn’t have to be, you know, the most meaningful thing in your life. It could just be like, Yeah, it’s pretty good. That’s a good thing. It’s like slightly above baseline, and just get your brain to notice that stuff.

Eric Zimmer  20:21

Yeah, another person who does that? Well, as a guy, Neil, past reacher, it’s called the Book of Awesome. And then he’s got other books of awesome, but it’s basically that thing. He’s been a guest a couple times. And it’s just fun. He approaches it in a fun, small way. But again, the thing that I noticed about his stuff is it’s so specific. And I think that’s an important thing. Let’s change directions, because I have to ask you about episode of the happiness Lab, which is your podcast. And it’s about something you’ve worked on with Dallas Taylor to create the handbook for Sonic happiness. Basically, the idea is sound has an enormous impact on happiness and well being. I am a extraordinarily sound sensitive person. So I’m wondering if you can give us a few tips from the handbook for Sonic happiness.

Dr. Laurie Santos  21:10

Yeah, it’s funny that you’re such a sound sensitive person. I feel like in general, that, you know, might not be a good thing for for a podcast, or that’s a fantastic to hear all that tiny thing. Yeah. Yeah, I mean, one of the great things about talking with Dallas was realizing that we’re not often intervening on sound to promote our happiness and our mental health. What do I mean by that? You’re we’re constantly intervening on our other senses to feel better. You know, if I’m having a bad day, I want to take a warm bubble bath, or maybe put on a candle, like I want to watch something on TV, I want to buy flowers, right? We’re hacking, vision and touch and like taste right? You know, when I’m having a bad day, I want some ice cream, right? We do that quite naturally. And many of us have like straightforward go twos of things in those domains that feel good. But we don’t often do that as much with sound maybe a little bit with music, right? You know, if I’m having a sad day, maybe I want to enhance the sadness and listen to a sad song or listen to something peppy to get me out of it. But that’s pretty limited in the scope of all the sounds, we could be engaging with you what Dallas really recommends is making sure that you are as much as you can, limiting some of the bad sounds so tired of noticing them, you know, he talks about even ambient sounds in the room like you know, the hum of a refrigerator. That’s really annoying, or, you know, like just other sounds around you. Sometimes I noticed this too, like I’m feeling just graded. And I’m like, what’s going on? It’s like as some stupid hum like happening in the building next door that’s like really bugging me, right? So kind of finding ways to limit the bad sounds, but really trying to find ways to mindfully notice some of the good sounds, you know, and trying to get beyond music for something that feels nice. You know, for me, it’s often very natural. Sounds kind of sound amazing, right? Like, take a little hike, or go somewhere natural, even if it’s like a park in your neighborhood and just be quiet. Yeah, notice, and, you know, you and I are having this conversation. You know, I’m in New England when it’s right around the beginning of autumn, and the leaves are kind of rustling and sometimes you can hear the acorns fall and things like that, you know, those are true delights for me, you know, those are delights in the sound domain, but, but I’m often not giving myself permission to engage with them. In the same way, I would totally give myself permission to engage with the taste of an ice cream cone, or the warmth of a warm bath, right, give yourself permission to engage in positive sounds.

Eric Zimmer  23:28

I think the benefit of being a sound sensitive person and a person focused on positivity to some degree is I’ve really learned to seek those out. I had been a on again off again meditator for a long time. And then someone said something to me that I had never heard of before. I don’t think it’s uncommon now. But this is 10 years ago, they said go outside, sit outside and just meditate on what you hear. Just follow what you hear. And when your mind it gets lost in thought, just ask again, what can I hear. And all of a sudden, I was like, This is what I’ve been trying to get for 20 years from meditation, you know, it just really worked. And then that actually allowed me to settle enough that the other types of meditation became a lot more profound for me. So it really unlocked something for me. So I love to go outside and listen to sounds. But the downside of a sound sensitive person is sort of like you mentioned, if there’s a rattle or a hum or a something, I mean, I am so aware of it. And what I don’t know and I can’t decide and I’d be curious to see you know, kind of what your thoughts are and from what you’ve learned about it is I sometimes worry that I’m making myself more neurotic around it just it’s a rattle, let it go, Eric, but I don’t very well, you know, the other one is and I think there’s an actual name for this, but I don’t know what the name is, but it’s where the sound of other people eating drives you nuts. And I don’t know whether you guys discussed that part at all.

Dr. Laurie Santos  25:00

Couple of things there. One is, I think, probably a lot of us are getting rattled by the rattle psychologically, but we’re not mindful or aware enough to realize it. I know I’m just like, I’m in a bad mood, I’m gonna strike out some meat to my husband. And I’m like, Oh, wait, it was the refrigerator hot. Like it was like, there’s a causal arrow from this nasty sound. So part of being, you know, sound sensitive, you might even say sound mindful, right? Maybe sound sensitives you’re really affected by about sound mindful, as you’re noticing which things are out there, it can just give you some awareness. Right, you might be able to do something to shut the rattle off. And even if you can’t, you now at least have some awareness. Okay, this is going on? Right? Yeah, you know, I know, you’ve talked a lot on the show about addiction and things like that, you know, it’s the same as craving, right? You know, being mindful of the craving, and now it’s there, it’s really present. But yeah, now you’re aware of it, you can choose to do what you want to do with it, maybe you’re going to allow it, maybe you’re going to non judgmentally really pay attention to it. You know, and this was one of the things, you know, that I’ve seen in sounds that are annoying is sometimes if you can get to recognizing them just as sounds, you just in the same way that you can recognize a craving as it’s just a feeling and get really curious about it like that rattle, you know, what’s the frequency of the bump, bump, ah, it makes my chest vibrate and things like that, like now you’re just digging into it and investigating it. Yeah, in a way that kind of causes it to lose its power, right? Like, you notice, it’s not just this valence. That’s like sucky, negative Stopstopstop. Like, you can sort of see it for what it is. And that can disarm it sometimes, too.

Eric Zimmer  26:25

I like that idea. Actually, I had not thought of investigating it more closely. If it’s rhythmic, I can capture the rhythm of it, and then it sort of disappears. It’s the intermittent ones. But to your point, I’d either try and tell myself, don’t be annoyed by it or make it go away. I do one of those two, but I have not that much now that you’re saying it. Turn towards it in a curious way. Learn more about it, how often is it? What are its frequencies? What you know, I think that’s helpful. All right. What about being driven crazy by the sound of other people eating? Can you fix this problem?

Dr. Laurie Santos  26:59

I think you can. Yeah, maybe same technique, like get out of the room or eating? Yeah. I mean, it’s the same with all effective things, right? You know, if you can really investigate your own preferences, sometimes you start laughing at yourself, right, you’re like, I’m really, really annoyed by this guy. Chewing chips, you know, like, if you can kind of get to a meta awareness of what’s really upsetting you, then again, through this process of kind of allowing it and investigating it, you can sometimes get some purchase on it to be like, Wait, that doesn’t make any sense. Again, it doesn’t make it perfect. And it does take a lot of work, right. But you can kind of get to the other side on things.

Eric Zimmer  28:01

Hi, everyone, I want to personally invite you to a workshop that we are offering at the end of October at the Omega Institute, which is in the Hudson Valley in New York. And it is really beautiful this time of year, it’s going to be a great chance to meet some wonderful people recharge and relax while learning foundational spiritual habits that will allow you to establish simple daily practices that will help you feel more at ease and more fulfilled in your life. You can find details at one you feed dotnet slash omega, I’m really looking forward to meeting many of you there. Another episode that you had recently, he was about, in essence, on one level working too much, or you know how much is too much to work. But the insight that came out of it that I thought was really interesting was that we all want more time we have this desire, I used to say I want to be able to do whatever I want whenever I want, right, which is, in my case, an unqualified disaster, when that occurs. But the point of the episode is that there is a sweet spot for how much discretionary time is helpful. And that even moving small amounts of discretionary time can be very helpful back to this little and often. So can you tell us a little bit more about that one?

Dr. Laurie Santos  29:12

Yeah, yeah. So this was work that was looking at kind of how much discretionary time do we need? It was an episode with the psychologist Cassie Holmes, who’s fantastic. She’s got a great new book out on some of these topics. And I think we assumed that like infinite time is good, right? Like all the free time possible. But what she finds is that you definitely need some free time time that you would describe as free. That’s not scheduled. But it’s really not infinite. It’s actually just a couple hours a day, you know, maybe even the range of like two to three hours a day. And I think two things there. One is like when you realize it doesn’t have to be infinite. You’re like, Okay, this seems much more doable, right? Like I think I can move things around to objectively get that much free time or it’s a little easier than if I was going for infinite free time, for example. But the other thing that she she talks a lot about is that we really need to prioritize that free time. Right and I think look really carefully at what’s digging into it, you know, sometimes what’s digging into it is work and paying the bills. And you know, yeah, that’s the thing. But sometimes what’s digging into it is stuff that’s just like, filling our time that we don’t need. You know, I know you love parables on the show, you know, she talks about the perhaps apocryphal tale of some professor who was trying to teach his kids you know, about the power of this. And he says, like, you have these ping pong balls, how many ping pong balls? Can I fit in this class? People say some number of ping pong balls, and he puts them in. And he’s like, so is the glass full? And people are like, Yeah, you know, and then he brings out these little like, marbles. And he’s like, Well, you know, actually, can I put some marbles in? And they’re like, oh, yeah, you can use a fit some marbles. And he says, well, now is the glass full, and people are like, yeah, and then he pulls out the sand. And he’s like, uh, huh, I pour the sand in. The reason this is relevant is he says, you know, your time is this glass. And if you start filling it with the sand first, you won’t be able to fit the ping pong balls, which are the things you really want to be doing with your life, the things that really fulfill you and build you up. And so I think, you know, with that metaphor, I think we can ask the question, like, what’s the sand in our lives that fill things up? You know, and what’s the ping pong balls. And sometimes when you do that analysis, you realize, you know, the sand was, you know, every free 10 minutes I had, I was looking at something stupid on the internet. And the sand was ruminating over and over again, when I could have like, you know, popped out and you know, done a quick workout or something like that, right? It really allows us to analyze and be more intentional about how we’re spending our time, and recognize that it’s a limited resource that we often don’t think of as one perhaps our most important limited resource, you know, money, if you blow it, you might be able to get more money someday, but time when you blow, it has gone forever, you know, in your life, it’s not coming back, when we’re

Eric Zimmer  31:42

talking about discretionary time, are we talking about time that we get to choose what we want to do in and we may fill it up? Is it still discretionary time? For example, if I’m like, alright, well, I want to exercise for an hour, and I want to meditate for 20 minutes, and I’d like to do this, would we still consider that sort of discretionary time? Because I don’t have to do those things? Or would we still say even beyond that sort of thing? I need some amount of time, that’s just do whatever I feel like,

Dr. Laurie Santos  32:12

Yeah, honestly, I think it kind of depends a little bit on how you frame it, you know, use the example of like, the time to exercise. There’s different ways to frame that, right. You know, you could frame it, like I’m done work, and I get to do the things that are for me, what’s the thing for me, I’m going to exercise when you have this new, amazing yoga session, right? Or you could frame the exercises like I have to do it. If I don’t do my half hour exercise, I’m failing at my happiness mission, I’m going to like die of a heart attack. Like there’s a sort of half junus assuredness to certain kinds of things we do. Yeah. And you know, a lot of shadiness obviously comes from work and paying the bills and things. But sometimes we build up that sharpness in our brain for things that aren’t a half, two, right, that are supposed to be a one, two, but now have somehow turned into a weird should have to, you know, and the joke I use with my students is that you don’t want to be shooting all over yourself, you know, but I think we often should all over ourselves in ways that make even the most leisurely things, even the things we would normally be doing, you know, as a gift to do ourselves as this thing we should savor, you know, this delicious ice cream cone of time that we’ve spent, and it just feels like crappy, like, we’re just trying to, like push ourselves through it, you know, it’s feels like the most onerous work task. So I think it’s not exactly defined by a particular thing. It’s often defined by our attitude towards that thing. And this is one of the time hacks I think can be quite powerful, right, is that you don’t necessarily have to change how you’re objectively spending your time to, you know, in some ways subjectively, think about your time, use differently, if you can kind of change your attitude towards how you’re spending your time. That might be enough.

Eric Zimmer  33:42

Yeah, I think that is such a powerful intervention is to get to this, I’m choosing to do X, you know,

Dr. Laurie Santos  33:50

even do get to, you know, get to do this is amazing. Yeah, well, even

Eric Zimmer  33:54

something like doing work as a parent can very much feel like I have to, you know, I had this realization, I’ve shared this on the show a number of times when my son was, I don’t know how old he was nine or whatever. And I was complaining about having to take him to soccer practice again. And I just went like, No, I don’t like there’s no law that says, I have to take my son to soccer practice, like, I simply don’t have to do that. Matter of fact, I could choose not to come home. And his mother would have to take care of No, I’d have to pay child support. But I could make that choice. And just reframing it that way then caused me to go okay, so I am taking him to soccer practice, why am I doing it? And now I’m sort of linking this thing to something I value, you know, and the same thing, as you’re saying with exercise. Like, I can turn it into a half to do it, but I don’t actually have to do it. I’m totally in charge of choosing. I’m choosing to do it. Why? Okay, because I know it makes me feel better. I know, you know, blah, blah, blah. So I think reframing things as choices in our lives, a gets us out of that feeling of obligation, or we have to do that. feel it’s a trapped feeling for me, right? And then also does get me back in touch with my values, what matters to me, then I can make a choice? Well, maybe that doesn’t matter to me that much. Why am I doing that?

Dr. Laurie Santos  35:11

Yeah, no, I think that’s really profound right in two ways. One is kind of, as you mentioned, getting back to your values, right, so now you can appreciate this thing, right, you can have some gratitude for it’s like allowing you to harness the things you care about. Yeah, I think it also gets you back to a sense of agency, which just psychologically is powerful. We don’t like to be forced, you know, and helpless and doing things. But I think that choice can remind you that like, it’s a choice. And you know, to go back to the metaphor, you mentioned, like, you can ask yourself, Is this the sand? Or is this the like, you know, big ping pong balls, right, you can really say, you know, like, really assess whether or not this is the kind of thing you want to be doing. Because sometimes, some of the things we think are have tools in life have moved away from our values, right? They’re, they’re not serving us in the way that they served us before. It’s right here, you mentioned, our theories of ourselves are several years old. In some cases, I think, our kind of meta theories of what our values are, might be wrong, when we really introspect, you can be like, I don’t have to do this. And in fact, I don’t want to do this even in terms of my value, so it can allow us to engage in behavior changes that really are gonna serve us a little bit better.

Eric Zimmer  36:14

Yeah, you know, a lot of the stuff in your happiness Course talks about, no, there’s some very basic things in there that I often am like, I wish I had recommendations that were more interesting than exercise, good sleep, and meditate, like feels a little bit like eat your vegetables, right?

Dr. Laurie Santos  36:31

People pay you and they’re like, Wait, really, this is the rocket science of happiness research right now? Yeah. Yeah, one thing I like to tell my students is like, yeah, totally common wisdom, but definitely not common practice. Right? Yeah, that’s good. One of the reasons I think it’s powerful to understand the scientific benefits of these things, is I think it sometimes can help us pop over a little bit to behavior change, right? When you really reflect on the actual benefits of something like getting a half hour of cardio in, or the actual benefits of getting some sleep for your mental health. You know, you see, like, in my case, my students, like they see these graphs of like, do you want to be here on your mental health? Or here? You know, this big graph? It’s like, oh, like, yeah, you know, that can sometimes give you the motivation, that kind of kick in the pants to get back in gear with some of these things. But yeah, I mean, there’s stuff our societies have been saying, our cultures have been saying, our grandmothers have been saying, you know, for hundreds, if not 1000s, of years, but somehow in the modern world, we’ve got away from actually practicing these things.

Eric Zimmer  37:28

Yep. So we’re talking about this, don’t shoot on yourself, or reflecting on choice, right, which is very valuable, there are still going to be times, you know, with me, I’m like, Okay, I know, unequivocally, the single best thing I can do for my mental health is exercise. Like it is the number one intervention for me, I know that I’ve internalized that. And yet, there are days where I’m like, I just don’t want to do this. So there’s a certain amount of like, yes, I want to have agency and I don’t want to do this. And there’s a certain amount of time where there is a need to sort of push and say, Eric, this is good for you and do something that in the moment, I may not be wanting to do. So how do you balance those two sort of, you know, not getting locked into obligation, not making something that’s good for us a chore? Knowing that sometimes we have to just go through the motion.

Dr. Laurie Santos  38:18

I mean, if you only have days, when you experienced this, you’re doing well, because I think one of the big insights I think that the research shows us is that a lot of this isn’t what the actual activities themselves are. But it’s how we talk to ourselves about them. Right? So the shooting brain is really this kind of drill sergeant kind of idea of motivation, where you’re just think if I just scream at myself and berate myself for being such, you know, idiot, that I won’t want to go to the gym, then that’ll motivate me to go to the gym. Right. And that feels like a should it feels like ah, it can turn the best thing that you love the most into this thing that feels like an external obligation. But then you also don’t want to, you know, have the pendulum shift too far in the other direction, where you go into like indulgent mode, where you’re like, Oh, do whatever, just like be this crazy hedonist and hurt yourself, right? Because that can lead down a bad path too. And so what you’re trying to do is to find a happy medium, always hard, of course. But one of the voices to channel I think that helps with that happy medium is a voice of self compassion and self compassion in the way that researchers like. Kristin Neff at UT Austin, talk about it, where you’re trying to talk to yourself as a close friend would talk to you. Right? You know, so let’s say you know, you haven’t been to the gym in a while you’re feeling like crap. your close friend shows up. What are they going to say to you? They’re not going to be like, Eric, you need to get your act together and get to the gym. What a loser like they’re not going to scream at you. They’re gonna be like, No, you have tomorrow morning. 8am you gotta go to the gym like I’m gonna beat you up or something. Right? But they’re also not going to be like No non-problem That you’re never going to the gym, like eat more ice cream, like sit on your butt like, yeah, they’re gonna be like, Eric, what’s going on? What’s going on? Why aren’t you going to the gym right? They might be curious. They’re going to be kind, they’re going to try to get to the bottom of it, they’re not going to let you indulge just, you know, self compassion is not self indulgence. But they’re going to, you know, try to figure out what’s going on. And I think that’s sort of the attitude we need to take to ourselves when we’re feeling that resistance. One move is to actually get curious about the resistance and say, what’s, you know, going on? And I’ve done this, I mean, I definitely have had this specifically with exercise a lot. As I said, it’s not days for me, sometimes it’s months. But I find that when I get curious about it, it can help like, what’s happening? Why does this feel like an obligation? What have I done, and sometimes you analyze and you realize, like, you know, it’s the particular thing I’m compelling myself to do. There are other things that feel like a showed in my life. And if I can’t harness that time that I was exercising for something else, like there’s another thing that I’m missing that I want to get into. But all of that it’s unnecessarily which solution I come up with, it’s just the fact that being curious about the resistance, can allow you to Stop butting heads against either kind of, you know, plowing through it like a drill sergeant, which doesn’t work or ignoring it, and letting it continue when the resistance is really not serving you. So, again, it’s this kind of how you talk to yourself. Yeah. And allowing yourself to kind of get curious and pay attention and investigate what’s going on with you.

Eric Zimmer  41:14

Yeah, I think that’s really good. I think another phenomenon I’ve noticed in myself is particularly with exercise, it’s like, I look at exercise, and I’m like, okay, my plan is I’m going to do a 60 minute bike ride that day. And, and I know how much energy a 60 minute bike ride takes, it takes 10 units of energy, and I look inside, and I’m like, I have got one, this is not going to happen. Right? So you know, the other just sort of simple thing to do is to break it down and go like, Okay, can I get on my bike shoes, that takes one unit of energy, I got one unit of energy, good, I ease myself one step at a time into the thing can be another, just sort of a simple hack, for lack of a better word to kind of get over that hump. Because I don’t know what it is about exercise I’ve asked maybe you have a theory on this. I’ve never gotten a good answer for it, or not a complete answer, which is, I have exercised, let’s say, I don’t know, 5000 times in my life. I don’t know what the number is. It’s a big number now, right? I’m not a young man. Every single time I’ve done it when I’m done. I’m like that. I’m so glad I did that.

Dr. Laurie Santos  42:20

That was a choice to do that. Yeah. Never once

Eric Zimmer  42:23

not once have I been like, Ah, man, I wish I didn’t do that. Right? You would think that it would just be easy to do it right? It just seems like my brain would learn. That’s good. Do it. And yet, it’s still sometimes a big effort. I don’t know if it just comes down to conservation of energy as a species. I don’t know you have any thoughts on that? Because it’s strange to me,

Dr. Laurie Santos  42:43

you’re good. If it’s just exercise for you mean, for me, it’s like, sit down to journal, do your meditation like call your mom like there’s so yeah. So one hint that we get from the neuroscience is that you’d like to think that, you know, the brain was organized in the following way, it was good at detecting what I really liked, you know, what drove pleasure, it would notice that really well. And then it would have mechanisms that motivate you that say, Hey, whenever you feel that, you know, that little burst of pleasure do that more often. Turns out, the brain doesn’t have that many pleasure centers, they’re like really tiny and hard to find, even with neuroscience researchers, early on, we’re looking for them, like we don’t have any pleasure centers, meaning we don’t often notice what feels good, right? We notice things that really hack into those systems. So you know, drugs of addiction, like those hack into the system. Great, we noticed that those feel good. And those are very hooked up to the motivation systems. Yeah, you know, sweet things, right? You know, these visceral states we get but you know, the nice warm feeling I get from doing a nice gesture to somebody you know, the warmth I get from social connection, the exercise endorphin high, don’t notice it as much. However, the brain has lots and lots of neural real estate devoted to what you might call wanting. So if the pleasure systems or like the liking the brain has lots of wanting stuff. And so you get these systems that like give you lots of craving to do stuff that, you know, just happened to be a hack in this liking system. Again, whether it’s drugs of addiction, or things like social media, or, you know, all these like little dopamine hacks, our brain is really ready to go after those. But it has no mechanism to learn about, you know, the big highs, the, you know, kind of like deeper pleasures in life. And that sucks is such a stupid way to work for rats, great for them, but like not for us, you know? So how do you kind of combine these systems for wanting and liking better, you know, all the forms of like and get them to talk to your wanting better? Sadly, there’s not an obvious way. But there are hints that one way you can do it is to kind of ramp up your intentional noticing of the rewards you get. So my colleague, Hedy Cobra, who’s a neuroscientist at Yale, she she’s really interested in mindfulness approaches to addiction and things like that, you know, claim that you can use the same sort of approaches to notice the good things just as you can, let’s say a craving for a cigarette or something. Notice like actually what I’m craving is kind of gross, you know, like really paid Tension how this makes you feel, which is like not that good. You can do the reverse for something like exercise. And so this is something she practices all the time. She’s like the annoying friend that always wants to do like the hard yoga or the run or the like, you know, she never has the thing that we were just describing. But it’s in part because she’s forced herself at the end of it in that moment you talk about really like, This feels great to sit there and meditate on it, like, Oh, my chest feels lighter, I feel really good, right? Like, she’s kind of giving her brain some time to be like, Wait, like the reward areas that are kind of slow, unless it’s like a straight up dopamine hit, they can kind of notice this stuff. And you know, does that perfectly lock up your wanting and liking systems? No, but I think it can kind of help this sort of mindfulness practice of noticing they’re rewarding parts, just in the same way, you might notice that the negative things that are not serving you, when you sort of notice those consequences, and really attend to how they feel, they can kind of get into that circuit a bit more too.

Eric Zimmer  46:47

That’s a really interesting perspective, the like in wanting systems and a lot of the things that these pleasures were describing that come from wholesome activity, there are subtler thing. And so savoring them is really important. It’s just so interesting, having been somebody who had drugs of addiction, right, as a heroin addict, it amazes me looking back on the amount of pleasure I was getting at the end was so small, compared to the price I was paying. You know, and I’ve heard people describe some theories of addiction people have is that there’s a learning disorder associated with it in that your brain is just not updating, its prior so to speak, right? It, it just it’s stuck on the heroin, good signal, even though heroin is clearly not any longer good. My brain is like, a doesn’t get it, you know. And so, I think that these things are really tricky that liking and wanting, it gets really interesting that the brain has a lot of real estate devoted to wanting

Dr. Laurie Santos  47:44

Mm hmm. Yeah. And and that the wanting sticks really strongly to certain things. Right. You know, again, drugs of abuse, a lot of times are hacking your dopamine system. Yeah, as does the intermittent reward of your Instagram feed, you know, as does the like, really central pleasures like sugar and you know, lounging around and things that wanting system has nothing to stick on to for these bigger pleasures, and it doesn’t update. Well. You know, as you mentioned, I think one of the sad things that you know, if you’re really addicted to a particular drug is that you’re habituated to it, you’re definitely not getting not only at the consequences super high, but you’re also probably not getting the same pleasure that you’re getting in the beginning because your brain is kind of used to it, but yet still the wanting systems like Wanwan, that’s if I could go back in evolutionary time and like, tweak one thing about the rain, yeah, it would probably be to put more pleasure zones for the bigger, more meaningful pleasures, and it would be to hook the wanting systems up a little bit better to those. But sadly, I did not get consulted on how brands should be designed. So Oh, well.

Eric Zimmer  48:43

So do you think though, that this is just pure conjecture that if we as a species, managed to not exterminate ourselves in the next several 1000 years, that will change? Because to your point for rats, it’s a very simple system, right? They don’t have meaningful pleasures in the same way that we do. Right? Do you think that we might have evolved to be a little wiser about these things and to shake off some of this evolutionary baggage one being like that, maybe we would realize like, sugar and fat are not always good. Do you think that humans will evolve and again, this is just conjecture, but I’m curious what you think.

Dr. Laurie Santos  49:21

Yeah, no, totally. Scientifically speaking, I think these selection pressures have to be pressured to change things around in the brain, you know, if sugar and fat were killing us, you know, then we might over time develop adaptations not to like it. And that’s kind of true, but but not so quickly. You know, like real evolutionary time, like, evolution always moves towards the directions of adaptation, but sometimes it really slowly right, you know, so die in our lifetime and not in a long time for the human species. That said, I think, you know, this is where cognitive hacks can come in. Right? You know, if we can get good at noticing mindfully paying attention just earn rewards. You know, that really seems to be a hack on the system, it takes a tremendous amount of work. I mean, this is like, you know, we’re talking like Buddhist meditation levels of, you know, commitment to this stuff. But there’s a sense in which you’re kind of hacking these things. And this is one of the things I love about, you know, recent neuroscience work that looks at people who engage in these ancient spiritual practices is that they are literally hacking their brain, you know, if you look at a long term meditator, they just have less neural real estate devoted to mind wandering, you know, if you look at a monk who’s done, you know, many, many hours of compassionate meditation, their brains just go more quickly to engaging with compassion to other people. If you look at drug addicts, who’ve used mindfulness practices to overcome craving, when you look at, you know, their brain, when they’re in a craving state, it looks different than you know, a recovering addict who might not have used these mindfulness practices. And so there are hints that we can start hacking these systems through work and so on. That’s not as easy as like, you know, meteorite hits. Only people with certain wanting like existence, stick around be way easier, you know, though, maybe more tragic. But yeah, yeah. But the good news is that with effort and intention, there are some hacks that can help this stuff. Yeah, I think

Eric Zimmer  51:11

we can change this wiring extensively my own life, just being a testament to that I’ve shared the story several times recently on the show, so sorry, listeners, if it’s getting boring, but I think it’s an important one, which is, my mom broke her hip, and I was picking up all her prescriptions, I was carrying oxycontin back and forth from my mom’s house, the amazing thing is, not only did I not want it, I didn’t even think about it, it was a month or two into it that I was like, that’s incredible. But I would have robbed somebody at gunpoint for that once upon a time. You know, I mean, I think that just speaks to change is really possible if we just keep doing these things. Now, I’ve got a lot of years away from heroin. So it doesn’t happen overnight. But it is possible.

Dr. Laurie Santos  51:53

Yeah. And I think that’s important to remember, you know, it gets back to something we were talking about before that little and often, right, that often is the key, I think in your highest right, like you have to fight that craving, or allow it or investigate it a lot to get to the point that you’re at, but it does get easier over time. Yeah,

Eric Zimmer  52:10

for sure. We’ve been talking a fair amount about behavior change here. And there’s lots of techniques and tools for behavior change. But one of them is that the support of other people, or a term I’ve seen you use as cultural or religious structures, you talk about how it seems kind of very clear that like your CrossFit gym, or your church, or these things can help make behavior change occur. And you then go on to say, Well, what’s driving it? Is it the beliefs of the organization have the thing? Or is it simply the commitment to it? And I just would love to hear you kind of talk through that again, because I think it’s really interesting.

Dr. Laurie Santos  52:50

Yeah, I mean, so you know, this better than anyone who you’re listening to your podcasts, if they’ve been listening for a while know this better than anyone, behavior change is a hard, hard, hard, hard, right. So any hacks that we can figure out to help us can be huge. And I think one of the hacks that we forget about, we love this sort of Protestant work ethic idea that, like, I’ll just power through it, you know, me, me, me, this individual changing my behavior against the world. But one thing we find is that behavior change often seems a lot easier. When you have environments and structures around you, that are kind of consistent with that change, you know, what do I mean? Like, if you want to exercise that’s much easier if all your friends exercise, right? Like, that’s much easier if you have like, you know, this like padded out home gym, that’s amazing, right? Like, that’s much easier, if you just happen to live in a place where you know, there’s no cars, you got to walk all the time, you’re just going to get that in more naturally, so that environments can really help us. And sometimes those environments are physical structures, you know, like lots of walking pads, and, you know, an elliptical machine in your apartment. But sometimes those structures are really like cognitive structures, their belief systems, right? You know, they’re about the people around me value this, right, the people around me are committed to this. And I think both of those kinds of things can really work their magic, those are both kinds of structures that seem to really help us. But it’s often not the kind of beliefs and values we think, you know, so one of the big findings I talked about in my classes that overall religious individuals tend to be happier people who have a belief in afterlife, belief in God and so on. And so you could say like, Well, maybe it’s their, their personal beliefs, right? Like they’ve, you know, have this belief in afterlife that gives them meaning and so on. Turns out not so much. It turns out if you factor certain things out a belief in you know, a god or something like that doesn’t actually matter what, what seems to matter a lot more is the practices you engage in religious individuals go to services, so they engage in social connections. religious individuals often are part of organizations that engage in charity, so they do nice things for each other. They pray and so they get a chance to be mindful and take some time where they’re present. They often engage in practices related to things like gratitude and other pro social emotions. You know, they’re just like physically around other people all the time because they’re engaging with these other folks. So we think structures have to be about our own personal beliefs and like what we believe and what we value. But sometimes the environments around us can be shaping our behavior in ways that are so much easier. And a recent episode of my podcast where I interview, the inventor of the so called Blue Zones, Dan Buettner, he’s an author who studies places around the world that tend to have these positive practices either for like physical health, like places that induce longevity, where people live healthily for a really long time, or places that induce happiness. And he’s fond of saying that like any attempt to individually change your behavior, without your environment supporting you, is doomed to failure. Like, you know, you could do all these different hacks and download apps and get coaches and whatever. But like, if you just moved to a place that was happier, or move to a place where you exercise more, that would impact your behavior so much more, you know, he’s being a little harsh, we know that with work, you can change your behavior. But it’s definitely true that if you can find some environmental support, that helps enormously,

Eric Zimmer  55:58

it makes such a huge difference. I mean, I got sober and 12 Step communities and you know, I’ve had friends of mine who are former heroin addicts say it was harder to quit smoking than stopped doing heroin. And there’s a variety of reasons for that. But one of them, I think, is simply when we went to get off heroin, we were embedded in a community that was focused on that. And when we stopped smoking, primarily, most people just simply go, Alright, I’m going to stop smoking, and they do it entirely on their own. You know, I think it makes such a difference. And I think this idea between beliefs and practices, I’ve often heard people describe Judaism as a religion that’s less about belief and more about practices, you know, I often try and tweeze apart what in 12 Step programs worked, what was it that was actually working there. And, you know, it’s interesting to think about, but I do think that the community aspect of it, that piece of it is really, really important, in 12 Step programs to talk about unity service and recovery. And I think it’s really interesting, the Unity or the people, the service is doing something that cares about other people. And then the recovery was some method of personal internal transformation, I think that can just be applied to us generally, as humans, you know, those three things are really helpful orienting points.

Dr. Laurie Santos  57:18

Totally. And I also think this idea of, you know, giving up control, you know, which, which can be complicated, I think it has certain religious overtones, and so on. But, you know, ultimately, it’s really accepting your common humanity, you know, which is something that people who do work on self compassion, talk about, right? It’s like, I’m not going to be perfect, I’m just going to be human, I am going to be tempted, right, you know, like, I have to kind of come to terms with the fact that I’m not the one you know, who’s in control all the time. And that humility can often ground us in a whole host of attitudes and ways of talking to ourselves that allow us to be a little bit more self compassionate, right? Like, you know, I’m not going to be perfect, maybe let’s not put myself in this situation, it’s gonna be really hard. Like, I’m not Superman, right? Like, I need to ask for help. Right? Yeah, you all of these are practices where you’re kind of compassionately dealing with yourself. But those are practices that also make behavior change much easier.

Eric Zimmer  58:10

Yeah, I’d like to turn now towards loneliness. There’s a lot of it out there. And it’s not such an easy thing to solve. I was talking with someone who is lonely about this. And this is a person who’s had lots of loss in their life. So everything that they sort of relied on is just kind of gone. And they’re sharing how, you know, it’s one thing when you’ve got a spouse to go out and find some additional community by joining a club, but that when you have none of those foundations, it’s very, very difficult. So I’m wondering what might you say to someone who’s in that position, who’s, you know, really isolated and becoming an isolated feels like a tremendous amount of work and is very discouraged by it?

Dr. Laurie Santos  58:56

Yeah, I think first that can recognize that you are not alone. Like a lot of people relate Right? Like loneliness is skyrocketing, even if you don’t have people talking to you about it. I mean, you know, even the Surgeon General of the United States, Vivek Murthy has been focusing on loneliness, in part because he thinks is a public health crisis, a public health crisis because of how dangerous it is, but also a public health crisis because of how common it is, right? And so I think that’s step number one is like, you know, you’re not a loser, there’s not something wrong with you like, this is something a lot of people are going through. But that also comes with, you know, something that’s related, which is that if you reach out in a baby step way, you’ll often be surprised about how many people will follow up. I think one of our fears of loneliness is or one of our worries when we’re feeling lonely about doing something about it. It was we’re kind of simulating how much work it’s going to take and how much success we’re gonna get. Right? Or suddenly, it’s gonna be such a pain to like, Call somebody or go to this club or whatever. And we’re simulating, you know, if I do reach out, people aren’t gonna like me, right? And scientists have looked at this and there’s evidence that Both of those intuitions are wrong, right? Our predictions about how much of a pain in the butt and how stressful how, you know, annoying how maybe awkward it’s going to be, to reach out, they’re all wrong, like our brain is telling us Oh, don’t do that it’s gonna be a pain not gonna be as much of a pain as you think. Right. And our brain is also telling us stuff about how successful it’s going to be. And we there’s so much evidence that we miss predict how many people are going to like us, we miss predict how much people will appreciate our attempt at reaching out, especially if we haven’t reached out in a long time. And I think recognizing that those biases, our biases that our intuitions are wrong, can be really helpful when you’re making the decision to try to overcome your loneliness, because you’re like us feels like it’s gonna be a lot of work. You can be like, nope, sciences is not let me just try it. Right, let me just try it and take a baby step towards it. And then often, if you’re paying attention, you’ll get some positive reinforcement back, right, you think, oh, it’s gonna be so onerous to go to this club, especially if I don’t have a spouse or you know, nobody to talk to you, then when you try it, it actually works. The key though, I think, you know, especially with the sciences, that you kind of have to try it the right way. And the right way, is really making sure that you’re doing that first step to reach out, you know, including when you go to a place, you know, so, you know, I’ve seen friends who say, you know, I’m, you know, lonely, like maybe I shall, I’ll go to CrossFit, or you know, I’ll go to a book club, or I’ll go to this thing. But then they get to the book club, and they like, you know, are on their phone, checking their email, or they’re like playing with the cat, you know, to book club, right? Like, they’re not actually talking to people. And what does that do? You know, it’s reinforces this cycle where people think, Well, you’re not interested in them, so they’re not going to try to talk to you. So I think we need to recognize that it’s not just putting ourselves in this situation, but it’s having our own openness. Often, solutions to loneliness involve not like someone reaching out to us, but us reaching out to other people as trying to solve other people’s loneliness, us feeling like, you know, we’re the ones we’re going to talk to somebody so they feel better. That’s what kind of opens things up.

Eric Zimmer  1:01:52

That’s a really interesting perspective. And actually, I think my own experience would bear that out in certain cases, one on one, I’m pretty fine with people put me in a room full of people that I don’t know. And I hate it. You know, if I could have three glasses of whiskey, I would like it a whole lot more. But I but I don’t. And so what I found, though, in some of those situations is exactly what you just said is the strategy for me sometimes is look around and see who looks lonely, and go approach that person as a starting point. But it’s funny when you said that, like you know, you go to the event and you’re on your phone, or you’re playing with the other people’s cat, you know, I am totally that way put me in a new social situation, what I’ve learned about myself is, I may not even be able that first couple times to overcome it. Like it just may be too strong. But if I keep going, I can find something. And I’ve seen some research talking about, you know, it takes a while to build a connection or a friendship. And the thing that I’ve done so many times in my life is show up someplace once and be like, No, not my people, because nothing happened. Right? Yeah. And I just know for myself that the first time I show up my defenses, they’re just, they’re unconscious, and they’re high enough that I’m either going to think I don’t like these people, or they don’t like me, one of those two things is going to be going on in my brain. And I just kind of have to ignore it and go, well try again, you know, try a few times, if this seems like it’s a place that might offer the kind of community I want, I may have to venture into the space multiple times. And then sooner or later, I find like, all of a sudden, my walls start dropping. And so that’s a way of doing it. Even if you can’t quite overcome, you know what you’re saying like the first time I’m there, all I can do is play with a cat because I feel so shy. I like

Dr. Laurie Santos  1:03:38

your suggestion there. You can also look at it from the other people’s perspective, right? Like, why didn’t they connect with me it might not be because you know, you’re a loser and uncollectable. It was made when you were playing with the cat, the whole you know, so it’s like, yeah, I think if you if you if you frame it more like, I’m going to help the loneliest person at the party. That’s super helpful. I mean, I’ve seen this on one on one, you know, if you know if you’re feeling anxious, socially anxious, and a party is not the right scene, fine. Look through your phone or your email list and say, I’m gonna, you know, text or email the person in this list that I think might be the loneliness. And I’m just gonna check in. And you’d be surprised how much good work that does.

Eric Zimmer  1:04:12

This is my final question. To what extent does virtual connection can it be a replacement? For in person connection? Is it 50%? As good 75% as good? Am I asking the wrong question is a good question.

Dr. Laurie Santos  1:04:26

And the answer is sort of it depends on how you do it. Right. You know, you and I are talking virtually over the our favorite podcast app, and it feels pretty good. Like Robin, it’s nice connection. I see you. Yeah. And that’s in part because it’s in real time, right? We’re talking using the same things as primates that we were built over evolution to do, right, we’re talking in real time with one another. I think that virtual connection works less well. If you’re not doing it in real time. Like, you know, a text thread where you’re texting a friend it does kind of doesn’t jive with the way our psychologies used to. But the cool thing is we have lots of tools now that allow us to do that from like FaceTime and zoom where you can see each other, or just like the old school phone, right? We have these smartphones that are our cameras and our alarm clocks and all these things. And we forget, like, you could just use it as a phone. And we know the phone, you know, it’s pretty good for social connection. It was like really all we had for a very long time. So

Eric Zimmer  1:05:14

yeah, yeah. And I think the thing that sometimes people will do, and I know I’ve been guilty of this as like, well, in person connections, what’s really important, so I won’t do zoom, right, thinking that somehow inferior but it’s still way, way, way better than nothing.

Dr. Laurie Santos  1:05:30

And I think this for me was, you know, a gift of the pandemic. You know, I could talk about the whose silver linings and blessings and really awful situations was that you I think it got a lot of us to, you know, do these zoom hangouts with the friends or Zoom movie or game nights and zoom yoga classes, I was doing zoom yoga with friends. And it made me realize like, Wait, this is pretty good. You know, there are people that live far away that I won’t see in person for a while but connecting with them over zoom was great. And some of those, you know, zoom, things I was doing, I’m still doing with those friends or by call my college roommates are scattered all across the country. And we still do these like, once a month, kind of, you know, spa night hangouts over zoom, because we realize like, it’s better to see them that way than not at all. So I think, you know, listen to those lessons, they can be powerful.

Eric Zimmer  1:06:14

Well, Laurie, thank you so much for coming on. It has been such an enjoyable conversation, and I’m so grateful that you had time to join us today.

Dr. Laurie Santos  1:06:22

Thanks so much for having me on the show.

Filed Under: Featured, Podcast Episode

How to Build Resilience after Heartbreak with Florence Williams

August 30, 2024 1 Comment

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In this episode, Florence Williams explores how to build resilience after heartbreak. Through her in-depth conversations with leading neuroscientists, psychologists, and researchers, Florence delves into the physiological and emotional complexities of heartbreak, providing valuable insights into the profound impact on individuals. Her work explores the science behind emotional distress, highlighting the correlation between heartbreak and its effects on the body. With a focus on evidence-based findings and personal experience, she offers several practical strategies for building resilience and finding meaning in the face of adversity.

In this episode, you will be able to:

  • Discover effective strategies for coping with heartbreak and loneliness
  • Explore the transformative power of nature for improving mental health
  • Learn how to build resilience and find new beginnings after divorce or heartbreak
  • Cultivate awe and beauty as powerful tools for healing and self-discovery
  • Uncover the significant benefits of social connections on overall well-being

Florence Williams is a journalist, author, and podcaster. She is a contributing editor at Outside Magazine and a freelance writer for the New York Times, New York Times Magazine, National Geographic, The New York Review of Books, Slate, Mother Jones and numerous other publications. She is also the author of The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative and Heartbreak: A Personal and Scientific Journey

Connect with Florence Williams: Website | Instagram | X | Facebook

If you enjoyed this conversation with Florence Williams, check out these other episodes:

Florence Williams on Spending Time In Nature

How to Navigate the Path of Grief with Dr. Joanne Cacciatore

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Episode Transcript:

00:00:00 – Florence Williams
Your brain doesn’t really make the distinction between being rejected by love and being sort of cast out of the klan to lie on the savannah and be circled by hyenas. You know, your body registers this as a very threatening state, like a physically threatening state.

00:00:24 – Chris Forbes
Welcome to the one you feed. Throughout time, great thinkers have recognized the importance of the thoughts. We have quotes like garbage in, garbage out, or you are what you think ring true. And yet, for many of us, our thoughts don’t strengthen or empower us. We tend toward negativity, self pity, jealousy, or fear. We see what we don’t have instead of what we do. We think things that hold us back and dampen our spirit. But it’s not just about thinking. Our actions matter. It takes conscious, consistent, and creative effort to make a life worth living. This podcast is about how other people keep themselves moving in the right direction, how they feed their good wolf, thanks for joining us. Our guest on this episode is a repeat guest at the one U Feed podcast. It’s Florence Williams, a journalist, author, and podcaster. She’s a contributor, contributing editor at Outside magazine and a freelance writer for the New York Times, Slate, Mother Jones, National Geographic, and many, many others. Today, Florence and Eric discuss her new book, a personal and scientific journey.

00:01:44 – Eric Zimmer
Hi, Florence. Welcome to the show.

00:01:46 – Florence Williams
Hi, Eric. So great to be here. Thank you.

00:01:48 – Eric Zimmer
Yeah, it’s wonderful to have you back on. We had you on, I don’t know the date. It’s been years at this point. We talked about your last book, which was all about nature. Your current book is called a personal and scientific journey. And you’re just such a great writer. It’s such a well written and beautiful book.

00:02:07 – Florence Williams
Thank you.

00:02:07 – Eric Zimmer
So we’re going to talk about that, but before we do, let’s start like we always do with a parable. There’s a grandparent who’s talking with their grandchild, and they say in life there are two wolves inside of us that are always at battle. One is a good wolf, which represents things like kindness and bravery and love, and the other is a bad wolf, which represents things like greed and hatred and fear. And the grandchild stops and thinks about it for a second and looks up at their grandparent and says, well, which one wins? And the grandparent says, the one you feed. So I’d like to start off by asking you what that parable means to you in your life and in the work that you do.

00:02:45 – Florence Williams
I’ve thought so much through this project about the power of negative emotions. So I had never experienced heartbreak before. And when it happened, it so knocked me off my socks, changed the way my body felt, changed my health, changed the way my cells were functioning. And that’s what really drove me to write this book. So, you know, I had to confront, why is it that uncomfortable emotions are so difficult to deal with? Why do we avoid them? And so the one you feed, you have to make a choice sort of on a daily basis. Like, how are those negative emotions going to play you, and how are you going to play them? And I think it really became a driving kind of pursuit while writing this book.

00:03:30 – Eric Zimmer
I love, are you going to play the emotions or the emotions going to play you? I really like that take because it doesn’t say anything about that. You have to get rid of the emotion, right? Which, you know, it’s not a repression, it’s a relationship. You know, it’s how are you relating to and working skillfully with these difficult things?

00:03:49 – Florence Williams
And, in fact, I would say one of the profound and surprising lessons for me through this process was to sort of embrace the negative emotions while not letting them exactly play me. But they’re the ones who teach you, you know, and they’re sort of what you have to move through in order to grow. And I think I had been living my life pretty differently, you know, before that.

00:04:13 – Eric Zimmer
Yeah. So I’m going to ask you to tell a little bit of your story of heartbreak, but I’m curious, were you looking into this at all before it happened to you? Was this on your radar in any way as a writer, as a person who’s looking at different things? Or did it emerge wholly from, like, oh, my God, I’m right in the middle of this, and it’s terrible? What do I do?

00:04:34 – Florence Williams
I have to admit, it wasn’t really on my radar.

00:04:37 – Eric Zimmer
Okay.

00:04:37 – Florence Williams
And in some ways, I feel badly about that, because I have friends, you know, who went through heartbreak at various times, and I don’t think I was the best friend to them. I think I tended to sort of dismiss heartbreak as being sort of the realm of melodrama, a little bit overwrought, you know? Okay, so you got dumped by someone. You know, obviously that person was a loser. Move on.

00:05:00 – Eric Zimmer
That’s right. They’re not the right fit for you. Lots of fish in the sea come on.

00:05:04 – Florence Williams
Yeah. Pick yourself up. Don’t be so dramatic.

00:05:08 – Eric Zimmer
Yep, yep. So tell us a little bit about the events that led you kind of into this.

00:05:14 – Florence Williams
Sure. Well, I met the man who would be my husband when I was 18 years old. It was literally my first day of college, and we dated for seven years, and then we got married, and we were married for 25 years, two kids. And I think, like a lot of long marriages, I mean, there are moments of connection and there are moments of disconnection. And I guess I always had this sort of bedrock faith in it, and I had a desire, really, for it to work. I mean, there were so many things I was attached to about my life, but, you know, he didn’t really feel the same way, unfortunately. And I think often with heartbreak, when there’s a separation like this, a romantic split, one person wants it more than the other, and I was the one who didn’t want it. I was afraid of it. And it also kind of surprised me, honestly. So, you know, at one point, he told me that he wanted to go find his soulmate, you know, and that I wasn’t. It.

00:06:10 – Eric Zimmer
Ouch.

00:06:11 – Florence Williams
Ouch, right? Big ouch. And so I felt that rejection, and I felt that pain really deeply, you know, in my heart, in my stomach, in my pancreas, in my body. I had always thought that heartbreak was something that was in your head. There was a lot of sadness, and that heartbreak was sort of a metaphor. But as I kind of launched my investigation into what was happening to me and why I felt this way, I learned that our bodies really register this kind of pain in ways that I don’t think really get acknowledged or talked about enough.

00:06:46 – Eric Zimmer
Yeah. And we’ll go into that. I certainly like you. I have a history, I guess, unlike you. You’ve got sort of the one heartbreak. I’ve got a whole string of them.

00:06:56 – Florence Williams
I’m sorry.

00:06:57 – Eric Zimmer
You know. Well, it’s interesting. The biggest one was to my ex wife, mother of my son. And I look back on that as both the most difficult period of my life and perhaps the most fertile period of my life for so many things. There was so much opportunity for transformation in it. I wouldn’t wish it on anybody.

00:07:19 – Florence Williams
Yes, I. I can really relate to that. Do you think, Eric, that it gets easier, that heartbreak gets easier the more you go through it? Or does it get harder? Is it cumulative? I’ve only had one big heartbreak, so I still don’t know the answer to that.

00:07:30 – Eric Zimmer
That’s a great question. I don’t think it gets easier. Well, no, I don’t think it gets easier. I do think there is a cumulative nature. You talk about this in the book, which is that the problem with heartbreak, unlike, say, death. Right. That kind of grief that comes from that is there is a element of I must not be lovable. That’s embedded in it. And when that happens multiple times, it’s almost as if you’re like, well, see more evidence. You know, I’ve got. I’ve got multiple pieces of evidence to back up this theory. Yeah. And it’s so interesting. I have been in a really good relationship with Ginny listeners. I’ve heard her on the show, and it’s been, I think, six plus years, and it’s been really good, and they’ve been six great years for me as far as my own development and all that. And I kind of wonder, like, how would I handle heartache now, heartbreak now? And I think the answer is it would still be extraordinarily painful, regardless of beast. I just don’t think it’s something that you evolve past.

00:08:32 – Florence Williams
I wonder, though, I guess the hope would be that at some point you don’t buy that story anymore of not being good enough.

00:08:39 – Eric Zimmer
Yeah, I think there’s that, and I think there’s the other element. That is an interesting question to think about, which is how much of how strongly I am affected by heartbreak has to do with things that have happened to me in the past that haven’t been healed.

00:08:56 – Florence Williams
That’s right. That’s right. I think that’s one of the things you learn. Yes, yes. It all comes back around.

00:09:03 – Eric Zimmer
Yeah. So I’d like to think if it happened again, I would be in better shape because I had healed a lot of things. But I still think, based on the way we’re wired up, that it would be very painful. So let’s talk about that. You know, one of the things you said you thought heartbreak or sadness was something that was in your brain as if it didn’t exist. But what we know, and you point out, I’m going to let you elaborate on, is that that sort of pain triggers the same places in the brain that actual, real physical pain does.

00:09:30 – Florence Williams
Yeah, that’s right. I set out to talk to neuroscientists and immunogeneticists and psychologists to find out sort of why our bodies get so kind of implicated in our emotions. And one of the things I learned, there’s been so much research on people who fall in love and the neurotransmitters associated with falling in love. I think it’s kind of probably a fun research area.

00:09:54 – Eric Zimmer
Your subjects are all happy.

00:09:56 – Florence Williams
You know, your subjects are happy. It’s all sunny. But I spoke early on to Helen Fisher, who is a biological anthropologist, and she has scanned the brains of dumped people. And while they’re looking at pictures, actually, of their sort of rejecting departing beloved. And she found that the parts of the brain that get activated are similar. Not exactly similar, but basically the same, you know, very similar to where we process physical pain. And also parts of the brain light up that are associated with craving and addiction.

00:10:31 – Eric Zimmer
Yeah.

00:10:32 – Florence Williams
You know, just because someone stops loving you doesn’t mean you stop loving them. And your body on some level, kind of misses them and notes their absence and registers that absence. And you sort of want that back. You want those brain chemicals back, if not the person itself.

00:10:47 – Eric Zimmer
Right. And in the book, you mentioned multiple times, there’s this profound feeling of not being safe.

00:10:54 – Florence Williams
Yes.

00:10:55 – Eric Zimmer
That happens when you’re dumped. The early stages of it, for me, they feel a little bit like panic.

00:11:01 – Florence Williams
Absolutely.

00:11:02 – Eric Zimmer
I wouldn’t call it a full panic attack, but it is a, to use a word you’ve got in the book, hyper vigilance. Right?

00:11:07 – Florence Williams
Yeah. You feel deeply imperiled. And it makes sense because if you think about sort of how we evolved as mammals, we are supposed to feel safety in numbers. We form deep attachments that drive our every sort of behavior. And when your primary attachment partner takes off, you literally feel alone. Your brain doesn’t really make the distinction between being rejected by love and being sort of cast out of the clan to lie on the savannah and be circled by hyenas. You know, your body registers this as a very threatening state, like a physically threatening state. And so that starts this cascade of stress hormones, norepinephrine, you know, that. Then talk to our cells, talk to our organs, talk to our immune systems where white blood cells get made in our bone marrow. And they’re designed to be very responsive to our environment and it turns out to our social state. One of the researchers I talked to said, you know, our cells listen for loneliness, and when they detect it, boy, they really kick into high gear because it’s not a place where we are supposed to live for a long time.

00:12:18 – Eric Zimmer
Right. So let’s talk about some of the things that heartbreak slash loneliness does to the body. You know, we know how it feels. We can register the pain, but there are changes throughout the body that occurred. You notate a lot of them in the book. So I wonder if you could just elaborate on a couple of them.

00:12:37 – Florence Williams
Yeah, I mean, that feeling of sort of near panic or hypervigilance sets off some very specific symptoms. For example, sleeplessness, agitation, difficulty digesting, because your body’s sort of gearing up for some kind of, you know, fight or flight. For me, it was a lot of weight loss. My blood sugars were sort of messed up. I mean, deeply messed up. My gut bacteria was messed up. I ended up with an autoimmune diagnosis some months after the split. That was type one diabetes. And what I learned from talking to researchers is that sometimes these autoimmune diseases do, in fact, have an emotional trigger. They are made worse by inflammation. And inflammation is kind of the key. So when I talked to a psychologist at the University of Arizona, David Spara, he said to me, you know, the story of divorce is an inflammation story. You know, I had never heard that before. And so then I met with a researcher at UCLA, and we actually analyzed my genetic markers, my transcription factors, which are basically signatures for inflammation. And we did this at various time points after the separation. And that became kind of one of the central threads of the book, kind of looking at how my cells were responding to loneliness and how they were responding to different science based interventions that I was very eager to try in this sort of urgent bid to feel better, to feel healthier.

00:14:02 – Eric Zimmer
I love that aspect of the book. You’ve got biomarkers that you’re trying to sort of pay attention to to see what’s working, what’s not, in addition to just the. The correlation and making the correlation to how I’m actually feeling. Right. And I think that naturally, a lot of us will emerge from heartbreak and hopefully start going, all right, what’s this next phase of my life look like? And we start adding and building things in which I think is a natural process, and you go through it. And I just love that you’re also bringing the science along with it. You know, it’s interesting, when you said that the story of divorce is an inflammation story, there’s also. You’re talking about heart health at a different point in the book. One of the people you quote, the tragedies of life are largely arterial. So there’s actual heart aspects to this also.

00:14:51 – Florence Williams
Yeah. It’s so fascinating to me that, you know, for millennia, cultures across time have known that the heart is in some ways the seat of the emotions, probably because it’s, you know, one of the few organs we can actually feel. We can feel it pumping.

00:15:05 – Eric Zimmer
I.

00:15:05 – Florence Williams
We know it stops sometimes, you know, during crises. And people have known for a long time, too, that, you know, of course, husbands and wives sometimes die within a couple of days of each other or within months of each other because their heart stop. But it was only in the 1990s that researchers in Japan were able to start imaging the heart during heart failure to see that people were coming into the hospital with sort of symptoms of heart attack, but there was no sign of an arterial blockage, which is. Is kind of the standard cause of a heart attack. Instead, these people were experiencing this weird distension of the left ventricle quadrant of the heart. So it was like ballooning out and then being unable to pump correctly. And they named it Takeatsubo, after a lobster pot, which has this very bulbous head and a narrow neck. So it looked like this quadrant of the heart. So it’s the stress hormones, like adrenaline, landing on receptors in the heart and causing it to just literally balloon out like that and sort of freak out. So we know now that takeotsubo makes up about 5%, probably, of all heart failures, you know, showing up in the hospital. About 5% of those cases will result in death. Another 20% will result in, you know, continued sort of cardiac risk. And we know that especially middle aged, postmenopausal women are about 80% of the patients, which is kind of interesting. So there seems to be something protective about the estrogen sort of counteracting that adrenaline. But we know that people suffer this kind of heart failure after the death of a spouse or the death even of a pet. Sometimes it’s after the death of a sports team that you’re particularly. There are cases in the literature men suffering this when their sport team loses the World cup. And sometimes it just seems to happen, you know, for no known reason. But this is really interesting. There are cases that really spike after natural disasters when there’s a lot of, you know, adrenaline that makes sense. And there’s just recently a new study showing that cases have spiked during the pandemic, during COVID Interesting, especially in women.

00:17:16 – Eric Zimmer
Interesting. So do we know of any things that make any factors that make us more susceptible to the really damaging effects of heartbreak or of having, like, heartbreak tear us up more? Is there anything that sort of says, like, people like this or have had this happen or this sort of thing are more likely to have, like, just heartbreak, to feel catastrophic versus people who might say, well, you know, yeah, I mean, again, I’m not saying anybody’s gonna be like, well, big deal, right. But I seem to be one of those people. For whatever reason, it was earth shattering to me.

00:17:53 – Florence Williams
Yeah, right.

00:17:54 – Eric Zimmer
And I had friends who, yeah, it was painful, but it did not seem to just devastate them in the same way it did me. And I just don’t know. Is there anything that explains that sort of difference?

00:18:06 – Florence Williams
Yes, you know, we know that there are personality traits that seem to make people both more resilient and a little bit less resilient. You know, the data is not destiny here. But in general, people who, on personality tests, you know, sort of register as being a little bit more neurotic, a little bit more introspective, a little bit more anxious, you know, sort of tend to ruminate and cognitively engage, you know, with their emotions, are going to be harder hit, you know, by some of these emotional blows. And also, we know that people who’ve had early life traumas and childhood traumas are going to be more susceptible, you know, to future challenges. But I was so encouraged to talk to Florence Williams at the University of Utah, who said, you know, yes, we know heartbreak is really hard, and we know that especially, you know, people who split up after these long term relationships and divorces. Do you have higher risk for early death? They have higher risk for depression. They have higher risk for metabolic disease, for cardiac disease? I mean, it’s kind of a grim litany, frankly. But we also know that there are certain traits that make you more resilient. And this was the really heartwarming news to me. You can actually cultivate some of those traits and try to become better at them. And the one that was surprising to me and changed the trajectory of my whole reporting over the two or three years of this book was, she said, the people who can really engage with beauty, people who can experience awe on a regular basis, who can cultivate awe, these are the people who seem to be able to make more meaning and sense of their tragedies. They can create more connections between their frontal cortex, which is kind of their seat of their self concept, and their sensory and motor parts of their brains, in a way that that helps them create meaning, helps them find perspective, helps them experience conflicting emotions like, yes, utter pain, but also, wow, joy and beauty and possibility. The people who might be able to find a kernel of optimism in that, that became true for me during the course of my journey. So I just glommed onto that as life saving advice. Not only could I experience beauty, but she was telling me that I could get a. Get better at it.

00:21:02 – Eric Zimmer
The trait you’re describing is often considered on a standard personality test. How open are you to new things? Right. How open are you in general?

00:21:11 – Florence Williams
Yes.

00:21:11 – Eric Zimmer
And there’s a lot of people that say, you know, where you land on that personality test is sort of where you are. Like, these things don’t move. Right.

00:21:19 – Florence Williams
They don’t tend to move much.

00:21:21 – Eric Zimmer
Yeah. You’re stating that you’re either introverted or you’re not right? Yeah. And so, you know, openness to new experience and the ability to find beauty, you’re saying, is trainable. What are some of the ways to do that?

00:21:34 – Florence Williams
Well, she’s a huge fan of starting early. So, for example, childhood art education. You know, it’s just tragedy, really, that we don’t have more of this, you know, in our schooling system in the United States. But this kind of developing an appreciation for art and for beauty is a lifelong gift that’s going to help you survive totally the blows of life. And so, you know, wonderful if we could start that early. But with things like awe and beauty, you know, it’s sort of like a mindful practice. You can go out, you know, around your block and you can say, okay, I’m going to find some things that are beautiful on this walk around my block, and I’m going to look at this flower. There’s a way to sort of, and I love this micro dose awe that I learned about from a study that I participated in where there’s an acronym for awe, awe, where the a is attention. So, you know, on your walk or as you’re going through life or even inside your house, you know, if you have a house plant or you have an incredible meal or you’re looking at your baby, you know, attend. Right? Just pay attention to that. And of course, philosophers talk about this all the time, that attention is love and love is attention. You know, don’t space out while you’re looking at this beautiful blossom. And then the w is for weight, so stay with it. Stay with that attention. And the e is just exhale just two breaths.

00:23:02 – Eric Zimmer
Say that last one again.

00:23:04 – Florence Williams
Exhale, exhale. You know, so you may be staying with this moment of Beauty for a couple of breaths. You know, it’s like a 1 minute practice. And if you do it a couple times a day, there is some emerging data showing that it really does improve people’s well being. It improves their moods. It improves their feeling of purpose in their lives. It gives them some perspective. We know that the science of awe is so interesting also relatively new field of study. But in the presence of something beautiful, we are kind of naturally pulled out of our own thoughts. Our rumination sort of stops dead for a minute when the moon comes up or when we notice the owl in front of us on the path or whatever it is. And I’ve had that experience where I’ve been just so lost in some kind of conversation that I’m thinking about that I had. And then this owl jumped out in front of me on the trail, and it was like, whoa. Completely stopped thinking about what I was thinking about. I felt the presence of something beyond myself. Right. And that in itself is an incredibly helpful just feeling of connection and perspective.

00:24:13 – Eric Zimmer
Yeah. I love that acronym usage. And I love the idea of the weight and the exhale. Reminds me of Rick Hansen, who talks about a practice taking in the good, which is pretty much the same thing. If you’re HavInG a good experience, stay with it a little bit. Give it. Savor it. Give it a little more attention. There are other attentional exercises that I think can be very helpful in this regard, too, which is things like, you know, I often play with seeing the edges of everything.

00:24:46 – Florence Williams
What would be an example of that?

00:24:48 – Eric Zimmer
Well, if I’m looking out my window right now, I mean, I’ve looked out this window 10,000 times. Right. And what we know, you know, about the brain’s sort of predictive nature, right. Is that there are. Some people believe that I’m not even really registering what’s out there at some level. Right. My brain is sending down a prediction of what it expects to see. My senses are sending up what they do see, and if they match, I never have to process it. So something like looking at the edges would just be like, let me look at the edge of everything I see. Where are the edges of that building? Where are the edges of that tree? It just causes me to have to actually look.

00:25:26 – Florence Williams
That’s interesting.

00:25:27 – Eric Zimmer
Or you could do this with color. You know, let me see all the green that’s out there. It’s a way for me of. I think, of actually looking.

00:25:36 – Florence Williams
Yeah. And it pulls you into some kind of process that’s not about your head, your thoughts.

00:25:42 – Eric Zimmer
Yeah, that’s right. Now, the thing that you’re talking about, though, is the element that goes a little bit beyond that, which is how do you then go from that sort of mechanical thing into a little bit more of a state of almost appreciation. Right. But as they say, I think Mary Oliver said it best. Right. That attention is the beginning of devotion. Right.

00:26:05 – Florence Williams
There you go. Yep.

00:26:06 – Eric Zimmer
You know, so how do we devote ourselves to something? We pay attention to it. And I think, you know, my Zen training talks so much about this, about just the ordinary thing. If you give it enough attention, it will come alive.

00:26:17 – Florence Williams
And I think you do get better at it the more you do it.

00:26:21 – Eric Zimmer
Yes.

00:26:22 – Florence Williams
For example, I’m during the pandemic, one of my little rituals, when I, you know, we all felt so housebound and isolated, and I would walk every night to go look at the sunset. And it just became, you know, this automatic part of my day. It’s like, oh, time for the sunset. I’m gonna run, run down the street and go look at the sunset. And it’s, when you do that, it’s impossible not to sort of drink it in, you know, like this bomb it just, you. You become better at doing it, I think.

00:26:49 – Eric Zimmer
So you found over that time that you began to develop the skill of appreciating the sunset more.

00:26:55 – Florence Williams
Yeah. And really trying to sort of access the awe in it as well.

00:26:59 – Eric Zimmer
Yeah.

00:27:00 – Florence Williams
To find myself stilled by that beauty.

00:27:03 – Eric Zimmer
Yeah.

00:27:04 – Florence Williams
And then the other interesting thing that happened is that there were a number of my neighbors doing the same thing. And so, you know, I would see the same people every night and I felt closer to them. You know, I didn’t know them, but pretty soon I did and we would say hello. And so it became not just this personal awe experience, but it became a collective awe experience, which was incredibly comforting and, you know, a really nice anecdote to loneliness. If you can experience that kind of unselfing in the presence of other people, it sort of amplifies it, I think.

00:27:39 – Eric Zimmer
So it sounds like you had a location that multiple people agreed was an optimal place to watch a sunset from. Is that accurate? Yeah.

00:27:47 – Florence Williams
So I live in Washington, DC, and I’m about, I don’t know, five blocks or so from the bluffs overlooking the Potomac river. So it’s one of the few places where you actually can get a little bit of a vista.

00:27:59 – Eric Zimmer
Got it.

00:27:59 – Florence Williams
It looks west and there’s the sunset. Wow. I mean, it just, you know, some nights it was. It was lame, but usually it was pretty great.

00:28:06 – Eric Zimmer
Yeah. Yeah. So let’s move into. Now we’ve talked about what heartbreak is, how difficult it is for us, the things it does to us. Let’s talk about where did you start to turn for healing? I don’t think we’re going to get through all of it, but maybe, you know, highlight a few key places.

00:28:26 – Florence Williams
Sure. I became so motivated to try to do what was kind of science based in my kind of urgent bid to get healthier. And so I turned, per this conversation with Florence Williams, I turned to spending a lot of time in nature trying to focus on beauty. I went on a wilderness trip to even try to kind of crank up the volume on the awe and the immersion. So I embarked on a 30 day wilderness trip. I did half of it alone, which had kind of some unexpected results, I would say. Actually it was good in some ways. It was not as helpful in other ways. I did some EMDR therapy, which is supposed to be good for emotional trauma, and there’s some interesting emerging research about that. And I did some psychedelics, actually working with a clinician in a therapeutic setting, again, to, I would say, heightened the awe kind of dose that I was trying to go for. And there’s a lot of science there, of course, and it was really helpful to me.

00:29:23 – Eric Zimmer
So let’s start with nature. You wrote a book called the Nature Fix, which was all about how nature is healing for us and critical for us as humans. Did you find yourself naturally just. I guess that’s a funny sentence, naturally turning into nature, like you just kind of knew it and you went to it? Or was it a case of sort of having to rediscover that?

00:29:43 – Florence Williams
I was so primed already to think that nature could be helpful. Having written the nature fix, I felt like I was leaning on every lesson I learned from that book, not just because, you know, the subtitle of that book was how to be health, happier, healthier, and more creative. Now I felt like I needed it to survive. You know, it was a whole different level of kind of need. And so it was an intuitive place for me to try to seek help. But in that book, I only talk about sort of the dose curve of nature immersion up to three days. Like, I end the book with the so called three day effect. It talks about the interesting things that happen to your. Your brain and your body after three days outside. And I felt like, okay, but I feed a lot more than three days because this is a really big heartbreak. I’m going to go for 30 days.

00:30:32 – Eric Zimmer
So what were the aspects of that that felt really healing? And what were the aspects of that that felt more challenging?

00:30:38 – Florence Williams
Well, I did half of the trip with other people and half of the trip alone. So the first half was the half with other people. And, you know, for me, I loved the planning the trip. Even the logistics of an expedition can actually pull you out of kind of the limbic parts of your brain and force you to sort of be really cerebral in a way that’s helpful. Right. To deep emotions. And then I also just wanted to spend good times with my friends and family. I felt so much comfort from being surrounded by them. I had all of these friends and family who signed on, and so I felt very supported by them. They were helping me kind of self actualize, but also, they just also really liked being on the river. And so it was kind of a lot of jolly times. Say it was sort of jolly and fun.

00:31:25 – Eric Zimmer
Yeah.

00:31:25 – Florence Williams
And then everyone disappeared and it was like, okay, now I’m going to do the really deep work here. I’m going to learn how to be alone because I have not ever in my life been alone since I met my husband when I was 18. I’m going to learn to access bravery since I’m scared of this future that looks so different and so feel so insecure. I wanted to feel the metaphor of paddling from one destination to another tell.

00:31:55 – Eric Zimmer
Listeners about what the trip was real quick.

00:31:57 – Florence Williams
Yeah, so it was 30 days down the green river in Utah, starts in southwestern Wyoming, and then flows through a lot of Utah to merge with the Colorado river in Canyonlands National park. It’s one of the sort of premier river trips you can do in the United States where you can be on the river for that long. You know, most of it is through public land. So you need a series of permits to go through these different canyons. There are different permitting agencies, including indian reservation. So it’s, you know, it’s logistically complicated for the solo piece. I was in Canyonlands National park for most of that. Also some Bureau of Land Management land. And so there’s only one resupply point in that two weeks, one road that goes in. So I had to sort of line that up, you know, plan the food. And I felt like I just needed to mark this passage in my life by doing something kind of grand and something that would carry me through this passage into what I thought would be kind of a better story of myself as literally the pilot of my own boat. Metaphors were just irresistible to me.

00:33:11 – Eric Zimmer
And so what were the good and bad parts of those 15 days?

00:33:15 – Florence Williams
I think that I did access a lot of bravery. I think I felt like, okay, I can be alone. I can take care of myself. I can be self reliant. But I also had this realization that I don’t want to be, that I don’t want to be alone. I don’t want to take care of myself. I learned that. And it’s just through the absence of having other people around me that the value of having other people around you is to help you not feel so bad about yourself. You know, that if you tend to go down these dark rabbit holes, it’s the company of people you love who help pull you out of that. You know, it’s one of the tremendous values of our social, you know, instincts. But, you know, beyond that, we are healthiest when we don’t just rely on ourselves. It’s kind of our cellular superfuel as a species that we do help each other. And so if we deny ourselves that opportunity, we’re just not going to kind of hit our real potential, I think. And those were all big revelations for me because I don’t think I had wanted to rely on other people so much. I think I did want to kind of embrace this kind of self reliance. You know, this is the myth that we’re all sort of fed from such an early age. I also wanted to connect with people through dark emotions. You know, I think I had been taught that dark emotions aren’t necessarily something you want to share with other people. Nobody’s comfortable with them. Let’s just put on a happy face and keep going. And I found myself so resisting that and wanting to sort of have more authentic connections with people in my life that necessarily involved expressing that.

00:35:18 – Eric Zimmer
I think earlier on, and this is certainly my journey also in this, which was earlier on my view of spiritual development, of getting healthier, of being psychologically well, all that was kind of. There was an element of self reliance in it, and there was an element of psychologically healthy people don’t need other people. Right. Sort of a codependency. Right. The opposite of codependency. Codependency was saying, you know, you lean on other people too much, you care too much what they think, it’s what rules your life. That’s a problem. And certainly it can be. But more and more, I’m seeing people talking about the fact that we are social creatures that do need each other, and there is a healthy way to do that. Not only is there a healthy way to do it, it is healthier for us to do it, to find connection and that we thrive best in connection with other people. And it just seems that that is a theme that is coming up more and more.

00:36:25 – Florence Williams
I love it that people are talking about this more. And in some ways, I think one of the silver linings of the pandemic is that we have realized the value of connection more, and we’ve kind of fallen on our knees a little bit and said, yeah, this is a hard time. Let’s talk about mental health. I think those are really, really positive developments, but I also worry about, especially younger people now who do consider themselves the loneliest demographic, which is so interesting. They’re the most anxious, they’re the most lonely. They’re the most concerned about their mental health. I worry about them, and I think that they live in very challenging times where they are not making the authentic connections, maybe that we sort of grew up with in the absence of the Internet, in the absence of social media.

00:37:13 – Eric Zimmer
Yeah. I think there’s another element to that that I think is interesting, which is there’s an idea out there that stress becomes stress when you perceive it to be harmful to you. Or let me say that differently, stress becomes harmful when you perceive it to be harmful. Harmful. Right.

00:37:30 – Florence Williams
Right.

00:37:30 – Eric Zimmer
And I’m going to make another analogy, which is sleep, right? I’ve rebelled a little bit in my own head and with people close to me a little bit with what I refer to as the sleep police, right. Because now everybody is saying, like, you’ve got to get 8 hours of sleep or, you know, you’ll, you’ll get the bubonic plague next week, right? Which I get the over correction saying, look, this is really important, but I have restless leg syndrome. And when it kicks in, I don’t sleep well. Well. And so now I’m not sleeping well. And all I’m hearing all the time is how destructive it is to me that I’m not sleeping well. And I worry that all this research about how bad it is to be lonely could be doing the same thing to people who are already lonely. And now they’re being added to that is, oh God, how bad is it for me to be lonely? And to the extent that any of those things help us take positive change, to the extent that the sleep police help somebody to go, you know what? This 5 hours of sleep nonsense I’m doing isn’t really a good idea. I should put more effort into getting sleep really positive. To the extent that knowing how destructive loneliness is to us helps us move towards positive direction, I think it’s helpful. But I worry about a tipping point with all this stuff.

00:38:51 – Florence Williams
I think you’re right, but loneliness is such an interesting emotion because it’s subjective. So you can be in a marriage and feel lonely. You can live in a house full of people and feel lonely. And yet it seems to have a very highly adapted reason, which is that it is a signal. The feeling of loneliness tends to make us feel like there’s something we don’t have that we want. There’s a disconnect between what we want and what we have. And by noticing that and feeling it, it actually is supposed to, I think, propel behavior drives us to seek a little bit of comfort or a little bit of connection. The irony though, is that if you feel lonely for too long, it kind of does the opposite. It makes it harder for you to have connection because you’re more suspicious of other people. You maybe feel worse about yourself. It’s one of these emotions, sort of like heartbreak, that I think exists for a reason, but it can also kind of morph into something more destructive if it lasts for too long.

00:39:54 – Eric Zimmer
That’s a really great point. It turns into something that’s harder to get out of the longer you’re in it.

00:39:59 – Florence Williams
Right.

00:40:00 – Eric Zimmer
And what I find really interesting is, you know, you just stated something, which is that kids these days, you know, teenagers, are considered the loneliest. Now, forever, it’s been senior citizens. Right. Senior citizens were, you know, it was just very clear they were the loneliest. And we understand why. Right. Their partners are passing away. Their friends are passing in a way. They don’t have a job. Right. They’re isolated in ways. But it is sort of stunning that kids feel that way now. I’m not even sure what to do with that information.

00:40:30 – Florence Williams
I don’t know either, but I think we need to pay attention to it. I’m really concerned about it.

00:40:34 – Eric Zimmer
Me, too. I’m concerned that the people who generally have the most energy to solve that problem don’t feel like they can solve it. You know, youth does have an energy of, I feel like, the ability to make things happen. And I get. When you’re 70, it’s much harder to be like, all right, I’m going to go to three social events today. Right. You’re tired, but when you’re 18, that’s a different thing. And so, yeah, I’m with you. I find it somewhat alarming.

00:41:02 – Florence Williams
Yeah. It’s why I feel, frankly, so motivated to talk about the things that can help build resilience, such as authentic connection to other people, but also to the natural world. You know, I really do believe that by helping young people connect to nature, by helping them get out of their own anxieties a little bit, you know, I do very strongly feel that it’s part of the solution.

00:41:26 – Eric Zimmer
Yeah, I do, too, 100%. I remember my last bad heartbreak, and I remember exactly what I did. I just made a last minute decision to go to this nature retreat in Ohio for, like, four days. And it’s basically. It’s entirely off grid. You’re by yourself more or less, except meals are provided for you. And it was transformative for me. It kicked off something really valuable in my life. And, you know, nature was certainly a big part of that. So I think that is one path. And did your research lead you into other paths out of loneliness for people?

00:42:00 – Florence Williams
Yes. So, you know, I told you that we did this experiment where we looked at my white blood cells for markers of inflammation and also for markers of virus fighting ability, which is something you really want when you’re going into a pandemic.

00:42:15 – Eric Zimmer
Yes.

00:42:17 – Florence Williams
With this researcher, Steve Cole, who has, in fact, done a lot of interventions with populations where he’s looked at their immune cells and how they may improve after, for example, they try Zen meditation or after they try volunteering in schools. And what he has found is that where he sees the best improvements in people’s immune cells immune profiles is not necessarily when they report feeling happier or kind of more mirthful or they’re able to seek more pleasure. He says that he sees the biggest improvements when they feel like they have meaning in their lives and purpose in their lives. And that’s not the same thing as waking up every morning, you know, feeling amused, totally, and sort of, you know, calm. It’s this kind of larger. Right. North Star. And so I thought that was fascinating and also not something that we hear of as an antidote to heartbreak or an antidote to loneliness. You know, it’s not necessarily being with other people. It’s feeling like you’re doing something worthwhile, like, there is a why that you are answering in your life. And eventually, ideally, that will lead to feelings of connection with other people.

00:43:26 – Eric Zimmer
Yeah. My experience. I mean, I have sort of a close, firsthand experience with that, which was in AA, which was a big part of my life for a long time. That was the foundational element. Right. Which was to work with other people who were struggling with what you were struggling. And that’s not exactly what you’re saying, but what it was was purpose, it was service, and it was connection.

00:43:49 – Florence Williams
Exactly.

00:43:50 – Eric Zimmer
The line that I remember was nothing. So much ensures immunity from drinking than working with another alcoholic. There’s some AA people out there who are gonna be like, you didn’t quite get that. But it’s close. It’s close. And so, yeah, I agree. I think that’s so important. The other thing I’ve been thinking about, I think a lot about how do people build community? How do people go from being lonely? You know, how does this happen? And one of the things I’ve realized recently is that it’s not that I realized. I found some research recently that said, you know, in order to make connection with a new person, right? So if you’ve already got existing connections, right. Nurture them. Right. But if you need to make new ones, you’re just like, I just don’t have any in my life, or I have very few, and I need to make new ones. It takes a lot of time it does, yeah. And so what I see a lot of people doing, and I’ve done this in the past, is I go, all right, you know what? I got to find some connection. I’m going to go to the local meditation group because I’m interested in meditation. There’ll be people there that are like me, and that’s how I’m going to do it. And I go once or twice and I don’t feel connected because that’s not how it works. And so then I go, this isn’t working, and I give up. Or I do a volunteer thing that only happens once or twice, and that’s not enough time either. So one of the things that I’ve been talking with people about is really saying, you know what? Pick a couple things. But it’s going to take a commitment. It’s going to take, I’ve got to keep going even when I’m uncomfortable, even when I feel like I don’t fit in even in the beginning, because it just takes a certain number of hours. The research is different on how long it is, and I’m always skeptical of, like, 21 days to a new habit. Right. It’s so variable. So it takes more than seeing somebody twice for an hour.

00:45:35 – Florence Williams
That’s right. And I think that there are other ways to connect and to feel connection. I mean, you know, face to face with other people is one way. It’s a great way. But you can have a meaningful connection with a pet. You can have meaningful connection. And I’m really big on this with nature. You know, if you have a sort of favorite spot or a couple of spots where you can go where you get to know the seasons and you get to know the birds and you get to know, you know, the patterns of the water or the rocks. You know, it sounds a little goofy to say it, but I think there’s some compelling research here showing that when people can feel connected to the natural world, it can be a great antidote, actually, for loneliness.

00:46:16 – Eric Zimmer
Yes. I think that’s a really important point to kind of keep coming back to. It’s not only other people. There are lots of ways to connect. And even back to what we were talking about earlier around beauty and art, I have deep connections to pieces of art, pieces of music, things that do feel like connection, they are valued.

00:46:36 – Florence Williams
So I guess, like the great trifecta, you know, to sort of sum it up, the great trifecta of kind of heartbreak antidote or loneliness antidote seems to be this sort of beauty plus connection plus purpose. I think it’s very hard to rely too much on one of those over the other. It seems to be, you know, in combination seems to be sort of a pathway into ultimately feeling a sense of belonging, feeling like the things that you do matter, and ultimately, of course, increasing your capacity for love, which is really what it’s all about.

00:47:11 – Eric Zimmer
Well, I can’t think of a more beautiful place to just kind of wrap up. That was a great summary there. Beauty, purpose and connection. I want to take a second and let you share a little bit about. There’s an audio version of your book, which I think is really exciting. One of the things that’s so great about so many of these books like yours is you talk to so many interesting people and we get you sort of giving us that in the writing, but I think in the audiobook, we can actually hear these people, right?

00:47:40 – Florence Williams
Yeah. Thanks so much for asking about that. I’m really proud of this audiobook that we made. That’s very unusual. As I went around reporting the research for this book, I had my tape recorder and I taped everyone I talked to. I also taped myself in an audio journal. I taped my friends. I taped my therapist. And so when we made the audiobook, we decided to actually pull that tape into the book. So it’s not just me reading the text, it’s actually these real conversations layered in as well as really beautiful music and sound design. And so it feels like a very immersive, I think, audio experience, and I hope people will check it out.

00:48:19 – Eric Zimmer
And it sounds like a lovely companion for being heartbroken.

00:48:24 – Florence Williams
I hope so. You know, I really wanted the book to be hopeful because I think that heartbreak is, you know, as difficult as it is, it is a path to transformation and how lucky that we can get that 100%.

00:48:37 – Eric Zimmer
Well, Florence, thank you so much for coming back on. It is always a pleasure to talk with you.

00:48:42 – Florence Williams
You too, Eric. Thank you so much for having me.

00:49:00 – Chris Forbes
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Filed Under: Featured, Podcast Episode

Why You Can’t Think Your Way Out of Overthinking with Adam Mastroianni

April 1, 2025 Leave a Comment

Why You Can’t Think Your Way Out of Overthinking
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In this episode, Adam Mastroianni explains why you can’t think your way out of overthinking. He unpacks why the thoughts that feel the most important are often the ones that keep us stuck. We also explore what it means to have a “skull full of poison,” how anxiety disguises itself as insight, and why real change isn’t about breakthroughs—it’s about repetition, action, and feeding the right wolf.

Key Takeaways:

  • [00:06:07] Anxiety and its misconceptions
  • [00:08:21] Overcoming obsessive thinking patterns
  • [00:16:25] State of psychology as science
  • [00:25:04] Building blocks of psychology
  • [00:27:06] Emotions as control system signals
  • [00:30:43] Basic vs. constructed emotions
  • [00:40:44] Context matters in psychology
  • [00:44:31] Mental heater and air conditioner.
  • [00:47:01] Happiness set points and variance
  • [00:50:42] Control systems and mental states
  • [00:54:11] Changing set points in life


Adam Mastroianni is an experimental psychologist and the author of the popular science blog Experimental History. He studies how people perceive and misperceive change over time, both in themselves and in the world around them, and his research has been featured everywhere from Nature to The New York Times to The Tonight Show with Jimmy Fallon. He’s also the director of Science House, the world’s tiniest alternative research institution. He holds a PhD from Harvard, an MPhil from Oxford, a BA from Princeton, and a certificate of completion from over 160 escape rooms. He’s originally from Monroeville, Ohio (pop. 1,400).

Connect with Adam Mastroianni:  Website | X | Substack

If you enjoyed this conversation with Adam Mastroianni, check out these other episodes:

The Purpose of Emotions and Why We’re Not Wired for Happiness with Anders Hansen

How to Find Peace and Balance in Managing Anxiety with Sarah Wilson

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Episode Transcript:

# Swell AI Transcript: 2025-04-01 (T) Adam Mastriani FINAL.mp3

Adam Mastroianni:

I wasn’t worried about things I shouldn’t be worried about. I was thinking very hard about important things. And then I realized like, oh, maybe that’s why anxiety is anxiety. Like if you felt like you were worrying about something that you shouldn’t worry about, it would be much easier to stop doing it when instead it feels like you are spending your time wisely considering all the things that might be wrong or go wrong. That’s why it’s difficult to escape.

Chris Forbes:

Welcome to The One You Feed. Throughout time, great thinkers have recognized the importance of the thoughts we have. Quotes like, garbage in, garbage out, or you are what you think, ring true. And yet, for many of us, our thoughts don’t strengthen or empower us. We tend toward negativity, self-pity, jealousy, or fear. We see what we don’t have instead of what we do. We think things that hold us back and dampen our spirit. But it’s not just about thinking. Our actions matter. It takes conscious, consistent, and creative effort to make a life worth living. This podcast is about how other people keep themselves moving in the right direction, how they feed their good wolf.

Eric Zimmer:

Do you ever feel like your brain is running some kind of cruel experiment on you? Today’s guest, psychologist Adam Mastriani, calls it having a skull full of poison. And let’s be honest, we’ve all been there. The thoughts that won’t quit, the anxiety that doesn’t seem like anxiety because this time it’s really important. The endless loop of trying to think your way out of a problem caused by thinking too much in the first place? In this episode, we talk about why our minds trick us, how mental health is like a broken control system, and why real change isn’t about epiphanies, it’s about action. I’m Eric Zimmer, and this is The One You Feed. Hi, Adam, welcome to the show. Hey, thanks for having me. I’m really excited to have you on. Your newsletter or your sub stack is called Experimental History. And it’s one of my favorite ones out there. And it’s really a lot about science and psychology. And we’re going to dive into a lot of those things here in a minute. But let’s start like we always do with the parable. In the parable, there’s a grandparent who’s talking with their grandchild. And they say, in life, there are two wolves inside of us that are always at battle. One is a good wolf, which represents things like kindness and bravery and love. And the other is a bad wolf, which represents things like greed and hatred and fear. And the grandchild stops, thinking about it for a second, they look up at their grandparent and they say, well, which one wins? And the grandparent says, the one you feed. So I’d like to start off by asking you what that parable means to you in your life and in the work that you do.

Adam Mastroianni:

Yeah, it’s meant a lot of different things at different points. And I think what it has meant most recently is, how do you tell the wolves apart? It seems like it should be easy, right? One’s the good one, one’s the bad one. But it is easy to find yourself inside value systems and to create one for yourself where you get rewarded for doing things that aren’t good. And I feel like this has been the story of the past few years of my life of realizing that like, for me, academia was one of those value systems that I was getting rewarded for doing things that I didn’t actually think were good. And I could see that like, oh, everyone was cheering when I feed the bad wolf. And so maybe the bad wolf is actually the good wolf. And it took a long time to be like, no, the bad one’s actually the bad one. And I need to go somewhere where I get rewarded for feeding the good one.

Eric Zimmer:

Yeah, I think the other thing to continue your point about knowing which one is, you know, a lot of listeners are hearing this and they’re thinking about their internal world. And as your work points out, it’s really confusing in there. And the so-called experts sort of maybe know what they’re talking about some of the time. And our own intuitions sort of maybe sometimes know. It’s just very tricky to know how to respond, I think, to difficult internal circumstances. And I want to start by going to a post that you talked about where you talked about having a skull full of poison. So set up for us kind of what got you there and maybe also set up just very briefly an intro the type of psychologist that you are.

Adam Mastroianni:

Yeah, so I’m trained as an experimental social psychologist, which means I’m not the kind that you go to for therapy. If I help people, it’s only through a few steps and I’m not licensed to talk to someone one on one unless it’s on a podcast. So the skull full of poison story is that in the high point of the pandemic, I just started to feel really bad. And at the time I was a resident advisor, a graduate student living in a dorm, and I had been in the discourse about mental health for a long time. And it didn’t feel like that to me. Like that felt like a very euphemistic way of talking about the way I felt, which is just like undifferentiated bad for no reason all the time. The whole post is about like all the things that are really weird about feeling bad, like things will seem extremely important that aren’t important. things will happen for no reason. It was about like navigating that, which I’m happy to report that I feel like I’m out of now. But I feel like it was this whole story that it’s not the way I thought it would have unfolded.

Eric Zimmer:

Right. So to sort of say that differently, you had some degree of professional training as well as, you know, talking to a lot of people about mental health and you were a little bit shocked by how this thing happened and how its experience was different than what you thought it might be like when you observed it from the outside.

Adam Mastroianni:

Yeah, yeah, totally.

Eric Zimmer:

And so looking back, I want to get more into some of the weird things, but looking back, do you have any sense, would you be able to, and I know you’re not a clinical psychologist, but would you be able to give it a diagnosis at this point with the hindsight of time and knowing what you know?

Adam Mastroianni:

Yeah, one of the more surprising and weird things that happened was when I ended up working with a psychotherapist, which is sort of its own story. At one point, she was like, oh, this sounds like anxiety. And it had never felt to me like anxiety, that I always thought anxiety was people being like, worried about things that they shouldn’t be worried about. But I wasn’t worried about things I shouldn’t be worried about. I was thinking very hard about important things. And then I realized, like, oh, maybe that’s why anxiety is anxiety. Like, if you felt like you were worrying about something that you shouldn’t worry about, it would be much easier to stop doing it when instead it feels like you are spending your time wisely considering all the things that might be wrong or go wrong. That’s why it’s difficult to escape.

Eric Zimmer:

Yeah, you say something that I think is really profound. You say, I wonder if this is the secret behind a lot of skull poisons. You secretly think you’re not sick at all and you believe that what you’re thinking about is actually extremely important. And I think that’s really very insightful to what happens to a lot of us because I’ve always said that one of the biggest problems with mental illness or skulls full of poison or addiction like my background or depression or whatever it is, is the thing that is trying to figure it out is the thing that’s, I’ll just use the word broken for now. I don’t like that word in general, but it’s easy to use. The thing that’s trying to solve the problem is the very thing that is malfunctioning. It makes it extremely difficult from your own side of things to sort it out. because the thoughts seem really, really true and real.

Adam Mastroianni:

Yeah. And so to overcome them, to deal with them, you’re going to eventually have to do something that feels crazy. The idea of, I don’t need to think about this, it feels stupid. It feels like, no, this is the most important thing to think about in the world. And even if part of you knows that like, no, it’s actually, it’s the thinking about it over and over again, that’s making me feel really bad. Those thoughts go like, no, no, we really need to get to the bottom of, well, why are we thinking about it over and over again? Let’s think about that.

Eric Zimmer:

Right, right. And so what did you find that helped you? Because I think a lot of people do get to the point where they recognize that this rumination, we’ll call it that, is problematic, right? They now suddenly are like, okay, these thoughts are intrusive. I don’t like them. They’re probably, they’re not good for me. I want them to go away. And it’s not that simple. So what worked for you? 

Adam Mastroianni:

Yeah, a few things. One was accepting a longer timeline. So at the beginning, I always felt like something’s broken, but it could be fixed immediately. And so all solutions are going to be solutions that work right away. Obviously, none of those end up working. And even when people would tell me this, I’d be like, no, you think that because you haven’t found yours. I’m just looking for mine. And instead when I was like, you know, what if the way that I deal with obsessive thinking is like each time it happens, I go like, oh, there it is again. I’m going to stop and do something else. And even if like half a second later, I start doing it again, then I have to respond the same way again. And what if I have to do that a thousand times in 10 minutes? And what if I have to do that over and over again for three months before I start to feel even a little bit better? But that was the only way ultimately that it felt like I ratcheted toward feeling like it wasn’t important to think about that over and over again.

Eric Zimmer:

Yeah, I’m writing a book that right now is loosely titled, How a Little Becomes a Lot. And it’s based on that very idea, particularly with thought patterns, that the good news is I do believe you can change them. The bad news is it often takes a long time. And the longer you’ve had them, the longer that time period might be. And so it’s just that repetition. And I think you’re right. This desire that we are going to have an insight or epiphany of some sort that is going to suddenly fix it keeps a lot of us really stuck and not buying into what you’re saying, which is, okay, I kind of know the issue. There’s no blinding insight to come. There’s just a really hard work.

Adam Mastroianni:

The insights and epiphanies I think can help, but they’re not the final moment. So there was a moment where I had a really long drive back from my campus to home, like Boston to Ohio. And as I was like an hour into it, I had sort of this moment where it kind of the clouds opened up and I was like, wow, my thinking has been really obsessive and repetitive recently. And even in that moment, I felt like, wow, it’s so helpful to have this moment of realization and it’s going to come back again. Like my head’s above the water for a second. This is what it’s like up here. I got to get back here again.

Eric Zimmer:

Totally. I think the insights or the realizations are critical to know what direction to go. Yeah. Yeah. Right. Like until you have that, you don’t even know what direction to go. But once you have it, there’s still a ways to go. But again, I love that that’s what worked for you was just a little bit by a little bit changing those things.

Adam Mastroianni:

Yeah. Yeah. And I worked with a psychotherapist too that it was also helpful for pointing these things out and was helpful too for like giving me a kick in the pants a couple of times where I had sort of thought because of the discourse that we have around mental illness that like, now the way you need to treat it is with, you know, sensitivity and that’s true. But also sometimes I needed to be told like, no, stop, like stop doing this. But like, you know, I care about you, but like this thing that you’re doing, you do need to stop doing it. It is unacceptable.

Eric Zimmer:

Yeah, I think about this a lot because on one hand I think we have become a lot more sensitive and we’re a lot more understanding and we recognize that people need to feel seen and heard and understood. But I sometimes wonder if we’ve gone too far in that direction. or we just stop there. And my experience, and I got sober 25 years ago in a pretty hardcore 12 step area program. And there wasn’t a lot of, I mean, the sensitivity could have been dialed up and it certainly is part of what eventually made me not want to go. But also just being told very directly, like, here, do this, do that, turned out to be really, really helpful. And I think sometimes somebody just needs to be heard culture. I think sometimes we also need the next step, which is yes, no one until they feel heard will listen to anything you say. So don’t bother to try and shortcut that step. But there are other destinations beyond that where we do need people who are on the outside to say, well, here’s something I see, or why don’t you try this?

Adam Mastroianni:

Yeah, a big one for me was thinking less about myself and more about other people. The thing about obsessive thinking of any kind is it’s usually about you. And when I could realize that, like, wow, I feel better when I think about other people a little bit more and think about myself less. Or when someone could point that out to me, it was really helpful because I’m like, I don’t want to be the kind of person who is only thinking about how bad I feel all the time. I feel a lot better when I can when I help lift other people up.

Eric Zimmer:

Totally. I think this can sometimes take a interesting deviation, which is that the worry begins to be about people that are around you. And so it seems like it’s not self-referential, but it is in a way ultimately, right? Because whatever that person is happening or whatever they’re doing is causing an emotion in you that you don’t like. Yeah. And so it can be tricky.

Adam Mastroianni:

You think you’re thinking about other people, but really you’re thinking, do they like me? Did I hurt them? Rather than like, are they achieving their goals? Like, what do they need from me? And like, how can I help them do the things that they’re trying to do?

Eric Zimmer:

Yeah. Yeah. This is funny. This is just coming to mind because a friend of mine, he’s much younger than me, told me recently he’s, they’re starting to try and have a kid. And it’s like, I think parenting just adds a whole new dimension of weirdness to dealing with your own mental stuff. Because on one hand, you are ostensibly thinking about someone else a lot, and yet it’s a weird space. One of the other things that I read, and it’s not exactly a secret, But as you have a tendency to do, you wrote about it in a way that makes it so obvious, is that you say, if you want to get a taco, the world comes rushing to your aid. Everybody’s got a taco. Everybody wants to talk about their taco. People will vehemently defend their taco stand versus that taco stand or whether al pastor is better than carne asada. But you need a therapist. You’re on your own.

Adam Mastroianni:

Yeah, it’s wild, but like, there’s no Yelp for therapists, at least not one that I found or that worked. Which ones take my insurance? Which ones will take me? When I was the person who was telling someone like, hey, have you ever thought of talking to someone? I had no idea that that’s the gauntlet that they had to face if they decided to do it. At the point where they are least equipped to do it, to deal with a system that makes no sense, is super annoying, doesn’t give you feedback, And then even when you start talking to somebody, they don’t tell you. I mean, a good one might that, like, we’re going to take a while to make any progress here. The first time we talk is maybe even just to see if I think I can help you. I’m not going to be able to do much for you the first time around. It might take a couple of months before we start working in a new direction, 

Eric Zimmer:

Which is really difficult when you have a skull full of poison. Yeah. Right. I mean, it’s the same thing I’ve dealt with my mother and chronic pain for years and years. And you, you finally find a new doctor who’s like, okay, we’re great at what we do. And you go and they’re like, well, now we’re good. I mean, and you’re just like, I could be months from any relief. It’s just really, it’s really challenging.

Adam Mastroianni:

Yeah, especially when our level of understanding is so early and so rudimentary for anything psychological. We just haven’t been at this very long. And even though, you know, we produce these big book of diagnoses, like that book is going to be different or entirely gone, hopefully, you know, 50 or 100 years from now. And so the limit on what we can do for people is also often like not that high. And it really varies by what you present with. And a lot of things we can help a little bit, but few things do we know exactly what they are or what to do about them. And this is like a limit that you have to accept if you’re ever going to get better.

Eric Zimmer:

Right, right. I think that is a good segue here for us to sort of talk about the state of psychology as a science. And what we think about the state of psychology and what we know is very helpful in how we navigate the journey, right? And one thing that studies that seem to keep showing is sort of, I guess for lack of a better word, disconcerting. is that we don’t really know what makes a good therapist, or one type of therapy doesn’t seem to be better than another type of therapy. Sometimes it doesn’t even appear to be better than talking to a friend, and yet we know it can be. Talk to me about what we know about the role of therapy. I think you would say you were glad you did it,

Adam Mastroianni:

Yeah, yeah, yeah. The way I think about it now, especially in retrospect, having had a good experience, was that, like, the part of it where I think of this person as a practitioner of science, like, didn’t actually add anything for me. I would rather think of them as someone whose job it is to help me navigate the issues in my life. And, like, they come from this tradition where they’re very interested in the inner workings of my mind rather than, say, theology or whatever else way that you could get there. But that doesn’t mean that we have all of these studies that are going to make it very clear what they should do with me and how I should accomplish my goals. We’re not there yet. But it did matter a lot to have someone whose job it was to pay attention and listen closely. But a lot of experience helping people navigate these kinds of situations was informed somewhat by some of the things that we know. But it isn’t like taking an antibiotic when you have an infection, like that’s just not the kind of result you’re going to get, because that’s not the level of understanding that we have. And so mentioned the study that I almost wish we could do again. Now the window is closed on doing this study. But in the 70s, there was this very small study where people got randomized either to go to a professional therapist or to a professor of history or engineering or whatever, who’d been selected for being empathetic. And this study is really small. It’s not very well conducted. But as far as they were able to tell, they couldn’t see any difference between the outcomes of the people who were assigned, you know, an older person who’s empathetic and understanding versus someone who is all those things, but also trained in the ways of psychology. And that was that was 50 years ago. But I think you’d get a pretty similar result today.

Eric Zimmer:

Yeah, and without going into the science to the degree that you do and are capable of, it seems to me that general thinking is that rapport is the name of the game, right? If you have a good rapport with your psychologist, that’s far and away the most important thing.

Adam Mastroianni:

Yeah, I think especially if you don’t have that somewhere else in your life, that if you’re at a point where your relationship’s afraid, or you don’t have many of them, or there’s no one that you feel like you can talk about this stuff to, it’s a no-brainer that you could go and work with someone whose job is to do that. And then I think there’s plenty of things probably above and beyond that they can do, like be an outside observer on your life, note things that you do over and over again, just ask you the question, what have you done to try to solve this? and has that worked for you? All these things that seem really obvious you could conceivably do with a friend or with the mirror, and yet we don’t because we don’t have the structure around it.

Eric Zimmer:

Right. Well, there’s this idea, I believe, that Dr. Ethan Kross at the University of Michigan was one of the coiners of this term, Solomon’s Paradox, which is an idea based on King Solomon that we can have a lot of wisdom towards someone else. But it’s really hard to have it towards ourselves. And I find this to just be amazingly true. And I also have found, I had to write a little reminder to myself at one point that even if I think I know what somebody is going to say to me when I bring them a problem, They’re going to just pare it back my own advice to me or whatever. It still helps to talk to them about it. It still helps somehow to get it out of the squeamishness of my own brain. That’s the wrong word for it. Not squeamishness, just amorphousness of my own brain. And talk about it with someone else.

Adam Mastroianni:

Yeah, yeah, that like your own thoughts are squishy. And when you have to express them to someone else, you suddenly realize like, oh, I really, I need to put this into words. I need to frame this in some way that makes it make sense. And when you do that, you can get it to a level of specificity that you couldn’t get to on your own. I mean, this is also what I find when I’m writing, that like, you can think the same thought over and over again. When you have to put it into a sentence, you suddenly realize like, oh, I didn’t get this, or I didn’t really know what I wanted to say. And I think these are all tools of nailing down the thoughts that you’re trying to have.

Eric Zimmer:

Yeah, it’s funny. The book I’m writing is based on a program that I’ve taught for a number of years called Wise Habits. But in writing it, you know, sitting down and trying to write the book, I’m like, huh, I didn’t think that all the way through. Or, well, I’m saying this here, but then I’m saying something very like almost the opposite that like just inconsistencies that were not immediately apparent to me in putting it into presentations and talking it out loud.

Adam Mastroianni:

Yeah, it’s a way of dispelling what we call the illusion of explanatory depth, of this feeling that you know something when you don’t actually know it. But like, you know it as well as you need to know it for the purpose that you’re doing. But like, you know it at this level until you bump into something. that requires you to understand it better. And so like writing is a way of doing that. Talking to people is a way of doing that. Teaching is a way of doing that. Breaking through that superficial level of understanding to the level below.

Eric Zimmer:

Right. There’s that idea that if you want to learn something, try and teach it to someone else for that reason. And the fact that we have that illusion is enormously helpful in most areas of our lives. Yeah. You and I are both talking into a microphone. I couldn’t do the most basic job of explaining to you what is happening there. Despite having been around microphones, not just as a podcaster, but a musician my whole life, I have no idea. Now, I have friends that could take this thing apart and explain every bit of it and fix it, but I don’t because I’ve never needed to.

Adam Mastroianni:

Yeah. If you didn’t have that illusion, if when you got to the studio, you were like, Whoa, what’s, what’s this? Like, how could I possibly use this thing if I don’t know everything about, or you’re constantly distracted by that? when you were in a world filled with things like that, like we could never survive or get anything done. If there was an alarm in your head that went off every time you didn’t understand something, because it would always be going off, like you’d never have any peace, right? And so it’s helpful to have this thin film of understanding. If what you want to do is get by if what you want to do is understand, then you have to puncture that envelope.

Eric Zimmer:

Yeah. So let’s use this idea of understanding to go back to psychology and the state of psychology because I, like you, believe we don’t fully know what is going on. in people’s brains. I mean, I’ve worked with enough people one-on-one into my programs to know that for some people, you say this, and for other people, they need the exact opposite thing. And these could be two people who demographically look the same, two 35-year-old men. But one of them has a problem speaking up. And so you’re like, hey, we need to work on that. And the other has a problem of just being aggressive in conversation. He needs something completely different, yet they look exactly the same. And so the number of variables that go into, even when we’re trying to blind control or control a study seems crazy to me. And it makes me doubt that we’ll ever get a lot further. And a lot of people share this view. The mind’s too complicated. We’re not going to get there, but you don’t share this view. You believe that, well, you say what you believe instead of me saying what you believe.

Adam Mastroianni:

Well, I certainly agree that it’s complicated and it will be difficult to get farther. And it’s also possible that we’ll never get farther. But the fact that it is difficult and is complicated is not, in fact, evidence that it is hopeless that we’ll get farther. And the examples that I take are from the rest of the history of every other science where there are plenty of periods where things seem like hopelessly complicated. How can we possibly make progress? And eventually we do because we discover the underlying structure of the system that we’re trying to work with. And so if you think about the alchemists who are trying to change elements into other elements, and they have no idea what an element is or what they’re made of, or that like the position of Venus does not affect the result of the reaction, but like some things that they consider one element are in fact a mixture of two things. If they don’t understand any of these things, there’s a real limit on how far they can get. But when you start getting those little building blocks of like, oh, there are things called elements that cannot be reduced further. Just from that, you start to be able to do a bunch of things. Now you can ask like, well, how many are there? How does each one react with the other ones? Are there ways that we can predict those reactions? What we don’t have for psychology yet is the equivalent of those elements. We don’t have a good idea of what are the units that make up the world we’re trying to study and what are the rules that govern the interactions of those units. I think we’re still in the prehistory of psychology.

Eric Zimmer:

That’s a really good point to think about the periodic table of elements as a reference because it’s not simple, right? We haven’t simplified it, right? There’s a lot of elements. And as you mentioned, how do they combine with each other? We begin to learn that. But by having a certain number of building blocks, we can begin to make progress. And it seems that perhaps with psychology, like you say, we don’t have even these basic building blocks. We have these diagnostic ideas that are, I use the word amorphous earlier, are very amorphous. Almost to the point of being useful to a point in some cases, I think is the best way I could say it for them. So where do you think if you were given the reins of psychological science, right? You talk a lot about how you think we should and shouldn’t do science. If you were just for some reason, I mean, our president’s doing all sorts of what seems to be kind of crazy things. So this would be no crazier. He comes to you and says, Adam, you are in charge of psychology for the next four years. You’ve got all the budget you want. What would you do? Two things.

Adam Mastroianni:

One would be diversify the budget, in that I have the things that I want to do, but I also want to hedge against it by trying to fund a bunch of other different crazy ideas. Because this is what I think we haven’t been doing, or what we’re really bad at doing in science, is diversifying the ideas that we’re working on. The one that I would want to work on, and I’ve been working with some friends on this, and they’re just starting to release the series now, is basically a cybernetic proposal for the way that psychology works. Cybernetics being the science of control systems, and control systems just being a few units that work together to try to maintain something at a certain level. So like a thermostat is a control system. It reads what the current temperature is, it has the desired temperature, and it tries to reduce the difference between them. And I have some friends working on a proposal for like a lot of psychology can be thought about in terms of control systems, that there are many things that humans have to keep at the right level or else they die. We need some salt, but not too much. We need some sugar, but not too much. We need to be at the right temperature. We need to interact with other people, but we can’t spend all of our time interacting with other people. And so when you start to think about that, You might think like, man, the error signal in each of these control systems, the thing that says when it’s out of whack, could be what we think of right now as an emotion. The feeling of hunger is an emotion, your nutrition intake control system saying it’s time to eat. The feeling of loneliness is a feeling from your sociality control system saying that I need to be around other people. And now we might start thinking, well, how many emotions are there? Which ones are stronger than other ones? Like which ones get to take precedence? You know, not all of these go from 0 to 100 quickly. Some go slowly. And now we can start to get something that looks a little bit more like a table of elements, because we start asking, how many? How do they interact? We can try to start filling in the ones that seem to be missing.

Eric Zimmer:

I love this idea of control systems because I’m a big believer in, I would just call it the middle way, meaning that, you know, you can look at most things in life and there is a too much and there’s definitely a too little, right? And when we’re at either of those, a really great solution is just, you don’t have to abandon whatever that thing is. You just have to turn it up or down a little bit. But even this idea of emotions, right? I mean, people have been arguing about what the core emotions are for a long time. How would we even get past that to a point that we could begin to say, here’s our periodic table? Because every book I read, there’s four, there’s 12, there’s 79 shades of blue.

Adam Mastroianni:

Yeah, it’s a great question. And I think the cybernetic approach finally has an answer to it, which is first a conceptualization of what an emotion is in terms of like the units and how they work together. So when we talk about emotions, we’re usually like, you know, that thing you feel. But in this paradigm, an emotion is something very specific. It’s the error signal of a control system. If we don’t have a control system for it, we can’t have an emotion about it. And thinking this way leads to like calling some weird things emotions. In this system, the need to pee is an emotion. we don’t think about it that way. But obviously, sometimes you need to urinate. And that feeling is an error from your control system. That too is an emotion. It would also lead us to think about like, you know, this thing that we call hunger, that’s an emotion too. But it’s probably a confederacy of many emotions, because there’s many different kinds of nutrients that we have to intake. And so there’s probably something called salt hunger, or sugar hunger, or protein hunger, And this is easier to do in animals than in humans by depriving people of one thing and see if they feel hunger and eat another thing. It’s just one way. It’s a very schematic way of investigating this. And so I think the way we make progress is by treating this like we’re trying to figure out the rules of a board game by reverse engineering it. We don’t know exactly what the little tokens mean or what they can do, but we do believe there are tokens that can only go to certain spaces. And now we’re trying to figure out what those are rather than the squishy idea of like, well, you feel a certain way. What are the tendencies that you have or are they constructed? That’s the difference.

Eric Zimmer:

Okay. Because one of the core emotional theory disputes, and again, I’m a lay person in all this, is that there are these core irreducible emotions. Every human has them. They’re the same group. And then there’s the, as you just said, the constructed theory emotion, which is that there’s basically just a stimulus of some sort. And then from there, we build everything that goes on top of that. Do you have a feeling there? How does thinking through that issue tie into, you know, control systems?

Adam Mastroianni:

So this view, I think would be much closer to the idea that there are basic ones and all the labels that we apply to them are sometimes pointing to emotions that really exist and sometimes calling things emotions that are not productively called emotion. So also in this paradigm, happiness isn’t an emotion. It’s a thing that we feel, but it’s not an error signal. which means that whether it’s constructed or not now becomes a nonsensical question. It’s not part of the list of elements. Original attempts at a table of elements included things like light and heat, which didn’t end up being elements. And a moment of progress was when we realized those things are different. And so it’s possible that happiness is actually a different thing. In this proposal for a paradigm, happiness is actually not a signal that something’s gone wrong. It is the feeling that you get for correcting an error. So you really have to pee, you find a bathroom, happiness is the feeling that you get from your need to pee error signal going to zero. But the same thing you get for, you know, I feel lonely, I talk to someone, the happiness is the thing that you get for reducing that error. So it is a different thing. We don’t have a word quite for it yet. But there’s a weird way of thinking about it, which is part of what makes me excited about it, that like, it uses words in ways that are really counterintuitive, because it has a strong idea of what are the components of the system and how might they work together.

Eric Zimmer:

Right. And I would love to actually spend about an hour and a half on this because I am fascinated. However, I don’t want to make the whole interview about this, but I’m going to use it as a pivot point because one of the things that you say about psychology as a field is that we keep producing paper after paper, after paper, after paper, and that by and large, none of it moves the needle much anywhere. Yeah. And that the way that we’re going to make more progress than we have in the time we have so far is to begin to think about what you call alien ideas. And so I have a question. This relates to something else that you talk about strong link and weak link problems. One of the things about alien ideas is I agree with you, we need them. And when we’re in the middle of say something like a pandemic, they seem dangerous. And alien psychological ideas seem like they could be dangerous. So how do we allow ourselves to take some of the shackles off psychology so maybe we can make progress in a different direction, but maybe not loose a bunch of craziness into the world? Yeah, we need to do it all in secret.

Adam Mastroianni:

No, I think really what you’re pointing to there is there are at least two separable problems that we’re trying to solve at the same time. And that’s why there’s a tension here. When I say science is a strong link problem, which is to say that we proceed at the rate that we do our best work, not at the rate that we prevent our worst work is to say, I’m talking about science is like the process of trying to understand the structure and function of the universe. which is separate from how do you make sure that people believe the right things, which is a totally different thing. Science communication or public health dissemination or something else, the way that you make sure that people don’t believe crazy ideas that are wrong is different from and sometimes contrary to the way that we would discover truths about the universe. So recently when I brought that post back up again and someone was like, you know, but look, there is this paper about vaccines causing autism that like caused all this trouble before it was retracted 12 years later. And I’m like, totally. That’s a big problem from the standpoint of how do we solve the problem of making sure that people don’t believe the wrong thing? It is actually unrelated or mainly unrelated to the idea of how do we understand autism? So it wasn’t the case that when that paper came out, all the scientists who study autism were like, wow, vaccines must cause autism. Many people were like, oh, I don’t believe this paper at all. And at the time, it might have actually been reasonable to think about like, oh, is this a possibility? Like, it’s better for there to be more information rather than less. That is different from the kind of person who’s going to look at that and go like, oh, this means I should change my vaccine behavior.

Eric Zimmer:

Right. And I think part of that comes from something that I don’t think the genie goes back in the bottle on, which is the popularization of and the bastardization of science into the public consciousness. I mean, you don’t have to look very hard to suddenly start seeing that there’s a study. There are people whose job is go find a study and then write an article or a news article about it. And Sometimes they’re reporting the study relatively accurately even though there’s still a lot of nuance getting lost and other times it’s just near nonsense. And so I understand what you’re saying on one hand that science itself, the process of science needs to be a problem where we don’t worry about the bad ideas because the scientific process will eventually weed them out. And what we need to be focused on are the really big, good ideas. And the only way sometimes to get those is to venture way off course from what everybody else is doing. And then you have what’s done with that science. Is this just a problem we have to live with?

Adam Mastroianni:

That’s a problem that we can get better at. And where it starts is in how we teach students about science, like, from elementary school onward. Right now, when you get your scientific education, it’s like, oh, you know, we thought atoms were plum pudding, and then we thought they were this other thing, and then finally we discovered the real thing. not understanding how that process unfolded. For a long time, we went off in this direction, and then we did this other direction, and it took a long time for us to figure out what was true. And so when you see a scientific claim, you should go like, yeah, maybe. Precisely, yeah.

Eric Zimmer:

We don’t follow that with the thought of, and by the way, this current understanding could go through the same revision, right? We just take it as now we know. And if you look back at scientific history, you realize it’s kind of a silly position to take.

Adam Mastroianni:

Yeah. Anybody should be able to trace this through like the evolution of nutrition recommendations over the course of their own lives, if you’re old enough, right? That like, I grew up when every cereal box had that pyramid on the back that was like, you should eat six to 11 slices of bread per day. And then like 10 years later, people were like, you should never eat a slice of bread. And like both of these extremes, and the next year, it’s going to be something else. And what this means is like, we’re still figuring out how nutrition works, like we’re very early on. And the only mistake that we’re making is being extremely certain at each stage that now we know for sure.

Eric Zimmer:

Yep. Before we dive back into the conversation, let me ask you something. What’s one thing that has been holding you back lately? You know that it’s there. You’ve tried to push past it, but somehow it keeps getting in the way. You’re not alone in this, and I’ve identified six major saboteurs of self-control. Things like autopilot behavior, self-doubt, emotional escapism. that quietly derail our best intentions. But here’s the good news. You can outsmart them. And I’ve put together a free guide to help you spot these hidden obstacles and give you simple, actionable strategies that you can use to regain control. Download the free guide now at oneufeed.net slash ebook and take the first step towards getting back on track. And part of the problem with nutrition is part of what we wrestle with in psychology is not everyone is the same. You know, my partner and I wore a continuous glucose monitor for a while. We just kind of wanted to see like what’s happening with blood sugar. Her mom had Alzheimer’s, my dad has Alzheimer’s. And one of the theories is that there’s a metabolic issue here. So, okay, we want to study our metabolism. And it was fascinating to see, like I can eat brown rice and it’s okay. She eats brown rice. She might as well have drank a Coca-Cola. It’s just insane. And so as people, you know, we keep saying like, you should eat this, but people are just very different. And we don’t know what constitutes the difference enough yet to be able to make any sort of like recommendation that I should eat the same thing as you. We just don’t know. But yet we think we do.

Adam Mastroianni:

Yeah, this is a problem that I really wish that it were so much more apparent to people that like, whenever you want to make a universal recommendation, you need extremely good evidence. But like, we’re really willing to just like make universal recommendations.

Eric Zimmer:

I think it’s partially that’s a human tendency. And I think that people want it. I mean, I think that it goes back to what you were talking about, you know, when you had a skull full of poison, what you wanted, the desire that emerged from that was not to listen to an hour long nuanced conversation about the science of psychology like we are doing right now. You wanted somebody to say, here’s the one quick trick to get rid of your skull full of poison. Right. And so we’re just in a world that nuance is not incented. I find it personally semi painful. as a person who my brand is nuance, I think.

Adam Mastroianni:

Yeah, and I also think it’s on the part of experts making the recommendations, there’s this fear that like, oh, people are too stupid to understand nuance. So we can’t give it to them, even though we know it might be there, we just need to tell everybody the same thing, or else they’ll get the wrong idea, or some of them will do the wrong thing. And so we just need to be really confident and conclusive about telling everybody what they should do, which ultimately just leads to the erosion of trust, because why would you trust someone? who’s going to knowingly tell you something other than the full truth of what they know.

Eric Zimmer:

Yeah. We sort of hit this and you may have already answered it, in which case you could say we’ve already covered that. What are some of the ideas in psychology that you find interesting, promising, new? So you’ve just mentioned one, which is this idea of control systems. Yeah. Are there any others out there that you currently are like, wow, that’s really interesting.

Adam Mastroianni:

That’s the one that I think is most promising. But I think it is worth looking back at the ideas that we have had that were productive and good. And now there’s a temptation to keep doing them forever, even though I think we’ve gotten out of them what they had to give us. So some of those dominant ideas in psychology were like, oh, people aren’t perfectly rational. They don’t obey the rules of optimal decision making. This is an idea that’s been so successful that it’s won the Nobel Prize twice. And I think it’s a great one, and it started all kinds of lines of research. I also think that now we’ve pretty much gotten everything out of it that we’re going to get out of it. Same thing with situations matter. So this is like a revolution in the 60s and 70s that at the time it was reasonable to think that like, you know, there’s just different kinds of people, and some people are good and some people are bad. And then people started creating these like little pantomimes and situations where you put someone in it, someone who seems normal, and like now they’re shocking someone to death in the other room, or at least they think they are. That was a really important point to make, but we can keep doing that forever. We can keep inventing new situations and showing like, wow, when you do this, like some people do that thing. And I think here too, we’ve gotten most out of it that we’re ever going to get out of it.

Eric Zimmer:

So these are both good. Let’s take that second one there, which is essentially is another way of saying context really matters. Yeah. I get on one hand how like we just said it, right? Context matters. Okay. Move on. Right. But are there useful ways of showing in what ways context informs or changes based on different things? Like, I still think like you and I know that. But a lot of people are going to take a personality test and they’re going to go off and believe that that personality test is telling them a lot about themselves. And I would argue the primary limitation to a lot of those is context matters. I hate these things. They drive me up the wall because it’s like, would you rather read a book or go to a party? And I’m like, well, I have nine questions I need to ask you before I make that decision. You know, what’s the party? Who’s going to be there? What book am I reading? Am I tired? Like, I mean, is it cold outside? And so it seems like on one hand, we know context matters and yet, broadly speaking, I’m not sure that most people do. But is that a communication versus a research issue again?

Adam Mastroianni:

Yeah, I think so. I don’t know how many more demonstrations we can do. I mean, the Milgram shock experiments from 1963, this is the famous experiment where probably a lot of people have heard of it, but in case they haven’t, you get brought into what looks like a lab and you think that you are doing a learning task with someone who’s in a different room and you’re supposed to give them a little shock when they get the question wrong. And they set it up that like, oh, the person gets so many questions wrong that eventually it seems like you’re shocking them to death Even when you’re and there’s this whole like recording here, you think it’s real, where it seems like they have a heart condition and they maybe pass out, whatever. And like in that situation, two thirds of people kept shocking someone until they ostensibly died because the person behind them was like, no, no, it’s very important. You can continue. Like, I don’t know what better demonstration you can do. And by the way, people have tried to debunk this a couple of times, and I think it has survived the debunkings. A lot of great research from that era hasn’t. Like, I don’t know what else you can do to show people that, like, no, that you, a very normal person, could be put in a situation where you could do something that you look back on it and think that it is horrifying. Like, I think the only way that you can drive that point home better is by bringing that person into the lab and doing it to them. Right. Otherwise, it’s not going to land.

Eric Zimmer:

Yeah. Okay. So let’s go back to, for some reason, I don’t like the word cybernetic because it makes me think about a cyborg or something, but I get it. We’re talking about systems. And I’d love to talk about one of your posts that’s all about systems. And it’s really about the idea of us having a mental heater and a mental air conditioner. Kind of walk me through this idea.

Adam Mastroianni:

Yeah. So this comes from my thinking about the control systems of the mind, that there’s this naive idea that we just want to be maximally happy. I mean, literally, psychologists will write this in their papers, like, well, obviously, people want to be happy and not unhappy. And they’ll give six citations for it. But I actually think that if you watch people, this doesn’t seem to be the case. People will do things all the time that do not seem to make them happy. Like, why do we go to haunted houses? Like, why do we watch movies about the Holocaust? If you ask people afterward, like, did that make you happier? People would be like, no. Okay, well, why did you do it? And I think part of the reason is we don’t actually desire maximum happiness. We desire the right level of happiness. It is dangerous and bad for us both to be too sad. It is also dangerous and bad to be too happy. Like we call that mania. And when people are stuck in that mode for too long, they end up doing things like thinking they’re the reincarnation of Jesus Christ, or they do a bunch of drugs, they spend all their money starting a stupid business, and they end up in the hospital. And so it is bad for us to max out this system. It is also bad for us for the system to be working at its minimum. This seems like a case in which we have a control system governing, trying to keep us at the right level. And so when we’re too high, it tries to bring us down. And when we’re too low, it tries to bring us up. And that’s the thermostat that runs with the furnace and the air conditioner.

Eric Zimmer:

So with mania, you know, my favorite example, what we’re not getting across well enough in this interview is how funny you are in your writing, right? Like, I mean, you’re genuinely hilarious. And one of the things you did when you’re writing about mania is go look at like Reddit forums for what people did when they were under mania. And my favorite was collected enough signatures to become mayor. And if you’ve seen it, and I’ve been close enough to people with addiction problems and severe psychological problems to have been on some psych wards visiting, and mania is terrifying. When you see somebody who’s in mania, it is genuinely frightening. So I get the idea that, okay, we don’t want to get too high. We don’t want to get too low, right? You get too low, you basically don’t move. And as humans, we need to move and do things. You also talk about how happiness doesn’t tend to change a lot over time. Do you then believe that we each have an individual happiness set point that we’re largely going to return to? And if so, why would mine be 40% and someone else’s would be 90%? And is the fact that I am reporting myself as unhappy simply my error system? To use your theory, my sense of unhappiness is simply my internal control system saying, you need to be up there. Because one of the things that I’ve found, I’ve said before about having depression, is one of the things I’ve done, I think, is get better at it. And what I mean by that is I often just don’t make a very big deal out of it. There are times where I’m like, it is what it is. No existential crisis needed.

Adam Mastroianni:

Yeah, I mean, to your first question of whether I think different people have different set points, that seems to be true empirically, that you track people over time, that some people are consistently at a 6 out of 10, and some people are consistently at an 8 out of 10. And even when disturbances happen in their lives, even when they get a new job that they love, lose a job that they love, find someone they love, lose someone they love, they obviously go up or down, but they come back to that point. And so that seems to be empirically true. Now, why would it be that some people are stuck at 6 when they’d rather be at 8, or why can’t we all be at 10? I think for the same reason that we differ in all other kinds of ways, like other control systems also have different set points. So we think that weight is probably also governed by some kind of control system. Some people weigh 150 pounds and some people weigh 200. Why is that? The ultimate answer is genetics and then what you get exposed to in the environment. But from a broader sense, why would there be variance across humans? Like, because it is actually useful for people to be different, I think is the ultimate answer. The way that humans have succeeded is by producing a diversity of humans who have different ideas and behave differently so that we can benefit from the different strengths that different people have. And so, like, there may be a reason why we don’t all have the same level of happiness. That would be my guess. We don’t really know, but that’s my guess.

Eric Zimmer:

Now do you think that then what we might think of as extreme levels of high, which would be mania, but the opposite seems to be far more common, which is being very low. is a control system failure? Because when you talk about weight, right, yes, we all have a natural weight. We also know people who weigh 75 pounds and people who are way on the opposite end of that, that are not in what we would probably consider the natural range because we’re exposed to all sorts of different things. So is that what mental illness is, is a control system failure?

Adam Mastroianni:

Yeah, there are lots of ways that the systems can break that end up looking like different kinds of mental illnesses. So my friends who write under the name Slime Mold Time Mold are releasing a whole series about this. So hopefully by the time it comes out, it’ll be out there for people to read. They have a whole series of papers about how different ways that you break the system produce different things that look like depression or anxiety. So for instance, If you turn down the errors on all of your control systems so you get no error signal, you will look like someone who is extremely depressed. You won’t do anything because you have no errors to correct. This looks ultimately like that kind of bedrock depression where that person doesn’t move. Yeah. If you increase the sensitivity on all of your control systems, so you’re getting super high errors all the time. Now you start to look like someone who’s manic because you’re rushing around all the time trying to correct your errors and you’re feeling great about it because you’re always corrected and then they pop up again and correct them again. You’re playing whack-a-mole and it feels wonderful. There’s like 10 other ways that you can, you can break this system, but it starts to lead you to think about like, okay, when people feel bad or feel really good, like what is going on underneath? Like not necessarily the level of like chemicals, which is, I think has been a real dead end for us. Like what’s the software that’s running on the mind that could possibly produce this pattern of results.

Eric Zimmer:

obviously at the end of the day, the brain is firing off electrical signals and chemicals. Is your belief that that software is ultimately, that’s how it does what it does, right? Is through those things.

Adam Mastroianni:

Yes. So like often when I tell people about this, they’re like, Oh, okay. So you think all psychology is just neuroscience. And I’m like, no, ultimately it does have to work on the machinery of neuroscience. But this is just like saying, if you want to understand how a subway system works, You’re not going to talk in terms of atoms of carbon and oxygen moving around. You’re going to talk in terms of there’s trains and stations and passengers. And all those things are made up of smaller things. And whatever I say about a train has to be possible at the level of the elementary particles. But that it makes no sense to explain it in terms of like, oh, a massive carbon is moving. What you want to say is the train is arriving in the station. So there’s different levels of analysis that are useful for describing things that are happening in that system. The train and station and passenger level is the one that we’re trying to get to in psychology.

Eric Zimmer:

Got it. When we talk about happiness set points, sometimes people just take that as like, well, this is just where I am. I’m fixed. Right? We do know that if we follow your theory, it’s possible that you’re not at your actual set point of happiness. You’re at the point that you’re at because of these errors in the control system and we can do things to fix that. And so I can look at myself and be like, okay, 24, I was a homeless heroin addict, which I’m going to just make a grand interpretation here and say, I wasn’t doing so well heading into all that, right? Yeah. And I think I can look back and go, okay, there was depression happening and all of that. And so I think that I’ve changed obviously from there to here. And then within that, I think there’s this point where things get tricky and this gets back to kind of some of what we talked about with your skull full of poison. Let’s just say that I’ve got my control systems kind of working fairly well. and I’m a 6. If I keep thinking I have to be an 8, I might be then turning myself into a 4. From everything that we’ve talked about and from your own experience with this, how do you think about this in navigating your own internal world?

Adam Mastroianni:

Yeah. So I guess one thing to say is that like consistency over time is in itself like not necessarily evidence of a control system. It’s consistency against disruption. So if you put me in a cell for the rest of my life, I’d be pretty unhappy. And you could say like, well, you know, I came back and checked you 20 years later and you were a four. Four must be your set point. But actually to know that four is my set point, you have to put me in a cell versus like, you know, I have to dive into a swimming pool full of gold coins. Like if I’m a four across every situation, it’s just something that’s trying to keep me at a four.

SPEAKER_03:

Yeah.

Adam Mastroianni:

So when you’re in a situation like situations can keep you at a four for a long time if they’re really strong. These things can change over time, and we can see this in some of the systems that we understand a little bit better. For instance, if you take lithium as a psychoactive medication, which usually they do for bipolar, for a lot of people that causes them to gain weight. For some percentage, they lose a lot of weight. On average, they gain weight, which is also interesting that there’s these paradoxical reactions. We know that it is possible to change the set point of people’s weight by introducing foreign substances. The fact that that works for one control system suggests it’s possible for other ones that you can change these set points either by like introducing chemicals that at the chemical level make things different, but you could probably also do it at the trains and stations and passengers level to make things different. So I think this is what a lot of us are trying to do when we’re trying to live a more balanced life is like, okay, this isn’t going to be a matter of what substances, I mean, some of it might be a matter of what substances I put on my body that change my set point, But what are the things that I might consistently do that could keep me artificially lower than I might otherwise be? For me, some of these things are obvious. Like, well, if I don’t sleep enough, if I eat poorly, I’m gonna be consistently at a low level.

Eric Zimmer:

Before we wrap up, I want you to think about this. Have you ever ended the day feeling like your choices didn’t quite match the person you wanted to be? Maybe it was autopilot mode or self-doubt that made it harder to stick to your goals. And that’s exactly why I created the 6 Saboteurs of Self-Control. It’s a free guide to help you recognize the hidden patterns that hold you back and give you simple, effective strategies to break through them. If you’re ready to take back control and start making lasting changes, download your copy now at oneufeed.net slash ebook. Let’s make those shifts happen starting today. Oneufeed.net slash ebook. Wonderful. Well, I think this is a good place for us to wrap up. You and I are going to continue in the post-show conversation because we need to talk about eating frogs and the statement that demons are real, which seems like an odd statement from a – I guess you wouldn’t call yourself a rationalist, but a guy who’s on that side of the spectrum. Listeners, if you’d like access to this post-show conversation with Adam, as well as ad-free episodes, and to support this show, then go to oneufeed.net slash join and become part of our community. We’d love to have you there. Adam, thank you so much. I’ve gotten so much pleasure out of reading your sub-stack. We’ll have links in the show notes to where people can get to it, and I highly recommend it.

Adam Mastroianni:

Thank you very much. Thanks for having me.

Eric Zimmer:

Thank you so much for listening to the show. If you found this conversation helpful, inspiring, or thought-provoking, I’d love for you to share it with a friend. Sharing from one person to another is the lifeblood of what we do. We don’t have a big budget, and I’m certainly not a celebrity, but we have something even better, and that’s you. Just hit the share button on your podcast app or send a quick text with the episode link to someone who might enjoy it. Your support means the world, and together we can spread wisdom one episode at a time. Thank you for being part of the One You Feed community.

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