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Embracing the Messiness of Life: Finding Joy in Everyday Moments with Ross Gay

February 13, 2026 Leave a Comment

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In this episode, Ross Gay talks about embracing the messiness of life and finding joy in every day moments. He explores the complexities of joy, delight, and sorrow, emphasizing how attention and human connection shape a meaningful life. Ross also discusses the practice of noticing small moments, the interplay of joy and grief, and the importance of caring for others. The conversation also touches on societal challenges, the role of comedy, and the creative process, offering listeners thoughtful insights on living with compassion, devotion, and openness to everyday wonders.

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Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • Exploration of joy as a complex emotion intertwined with sorrow and human connection.
  • Discussion of the importance of attention and devotion in cultivating joy and meaning in life.
  • The relationship between joy and societal challenges, including systemic injustice and hardship.
  • The concept of “feeding the good wolf” and focusing on what we love rather than negativity.
  • The significance of small moments of beauty and connection in the face of suffering.
  • The role of poetry and writing in enhancing attention and understanding of joy and delight.
  • The idea of joy as a precursor to solidarity and collective care.
  • Reflections on personal experiences of loss and the search for meaning in grief.
  • The impact of societal machinery on human connection and daily acts of care.
  • The process of writing as a means of self-discovery and understanding one’s relationships and emotions.

Ross Gay is the author of four books of poetry: Against Which; Bringing the Shovel Down; Be Holding, winner of the PEN American Literary Jean Stein Award; and Catalog of Unabashed Gratitude, winner of the 2015 National Book Critics Circle Award and the 2016 Kingsley Tufts Poetry Award. His first collection of essays, The Book of Delights, was released in 2019 and was a New York Times bestseller. His latest book is Inciting Joy:  Essays

Connect with Ross Gay: Website | Mondays are Free Substack

If you enjoyed this conversation with Ross Gay, check out these other episodes:

How to Feel Lighter with Yung Pueblo

How to Turn Life’s Pain into a Path of Meaning and Joy with Danielle LaPorte

Finding Hope When Life Isn’t Okay and the Power of Micro Joys with Cyndie Spiegel

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Episode Transcript:

Automatically Transcribed With Podsqueeze

Ross Gay 00:00:00  Joy. Is that thing that we enter when we practice our entanglement, when we actually submit to and practice being entangled with one another, which we are when we can fight it and when we fight it, that seems to lead to misery. But when we practice it, maybe that is joy.

Chris Forbes 00:00:26  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 00:01:11  There are moments in life when things don’t get better.

Eric Zimmer 00:01:14  They just get more honest. Loss shows up, grief stays longer than we expect, and the old advice about thinking positive stops being very useful. I’ve noticed something about these hardest seasons of life. Big solutions usually don’t work, but small moments still do. My guest today, Ross, gay rights directly into that space. His work isn’t about bypassing pain or pretending joy is always available. It’s about learning to notice small moments of beauty, relief and connection that exist alongside everything that hurts. In this conversation, we talk about what it means to hold joy and sorrow at the same time. Why attention itself can be a practice of care, and how noticing what’s already here might be the most humane response to a hard world. I’m Erich Zimmer and this is the one you feed. Hi, Ross. Welcome to the show.

Ross Gay 00:02:12  Thank you. It’s good to be with you.

Eric Zimmer 00:02:14  I am excited to have you on. We’re going to be discussing your book, inciting Joy, which has the shortest subtitle of any book I’ve seen in a long time, which is Just essays.

Eric Zimmer 00:02:26  So, I mean, almost every book these days is like inciting joy, the miraculous practice for cultivating joy. And, you know, it goes on and on and on and on. And here’s this inciting joy essays. I love it so totally. Right. We’ll we’ll jump into that 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 a grandchild, and they say, in life there are two wolves inside of us that are always at battle. One’s 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 grandparents, says, well, which one wins? And the grandparent says, the one you feed. So I’d like to start off by asking you, what does that parable mean to you in your life and in the work that you do?

Ross Gay 00:03:13  Well, I mean many things.

Ross Gay 00:03:14  It’s such a beautiful parable, and one of the things that it makes me think about is I’ve been thinking about this a lot in various ways lately, is sort of what feels to me like an imperative that I often find myself recommending to students or people who ask, you know, talking about my work or whatever, which is that we study what we love because I teach writing and I go around talking about books and reading poems and essays and stuff, and I do have the occasion for people to say, well, what if you give any advice to like a young writer or a not young writer? I sort of think about, well, one of the things that we’re often not necessarily encouraged to do or, in my opinion, not encouraged to do enough is to devote our fullest, most abiding attention to that which we love. And by that I mean also probably that which loves us. I probably mean that too. And partly that feeding the wolf. The wolf that is, you know, angry or vicious or whatever, you know, versus feeding the wolf that maybe is compassionate and curious, but also the wolf that will love you.

Ross Gay 00:04:21  You know, something like that. I just feel like we’re so inclined and trained to some extent to attend to what we hate, actually. And I feel like there’s every reason to attend to what we need to duck to the extent that we need to duck it. But as far as mastering what we don’t want to be, that’s a bad idea I think.

Eric Zimmer 00:04:46  Yeah. I mean, there’s certainly that idea. You know, I’ve heard it in political talk before is, you know, not what are you against, but what are you for?

Ross Gay 00:04:54  Easy. Yeah.

Eric Zimmer 00:04:55  Right. You also used a word in there, which is devote. That’s a word that I love. You and I are later are going to record a little bit for our episode of Mary Oliver. And she famously said that attention is the beginning of devotion. Yeah. When I talk to poets, I’m always interested in attention, because I think one of the things poets do is they have a capacity for attention or a way of paying attention.

Eric Zimmer 00:05:18  That’s often different. It’s why I love to read poetry, because it makes me look at the world differently and focus my attention differently. And so the other thing I’ll say about devotion is I this is a little bit of a long story, but I’ll bring it back around, which is I had a really profound, mystical spiritual experience at one point. It was just a, you know, ecstatic unity experience. And it went on. It lasted for a while and it changed me profoundly. But like many things in life, it faded. And I was talking to a spiritual teacher by the name of Adi Ashanti wants about it, and what he said to me has landed on me and it was so powerful. He said, devote yourself to what remains of it. And I thought that was a beautiful thing, because even if the things that we love, as you said, or the things that love us in those moments, the feeling isn’t necessarily there. We can still devote ourselves to the feelings that have been there.

Ross Gay 00:06:12  Yeah, yeah. Beautiful. And as you were talking, I was thinking it’s also the there’s something that feels really compelling to me about also devoting ourselves to the feeling of love that has been bestowed upon us, but that we do not know who gave it to us, you know, but we know it was given to us. Like there are people who loved us long before we were born, you know? Yeah. And, you know, you might extend that to sort of like. I like to say that when the goldfinches are planting the sunflowers in my garden, that’s an act of love. Yeah. You know, that’s an act of love. Or when it rains and we need rain. That’s an act of love. Or, you know, the person who holds the door open for me when my hands are full. Or you can go on and on and on. You know, which is a kind of to me, it’s a kind of ever present and kind of threaded through our daily lives.

Ross Gay 00:07:01  You know, we’re walking around and it’s like, it is a miracle. Again and again and again and again and again, you know, and it feels really important to articulate the ways that we are capable of and in the midst of profound care. Yeah. You know, and I agree, I think I think that’s so beautiful, that thing of like, if you can sort of I forget exactly how you put it, but like cultivate or attend to what remains so beautiful, so beautiful.

Eric Zimmer 00:07:26  Yeah. So I want to ask you a question about delight and joy. Those are both of your books inciting Joy and the Book of Delights. Those are words. And as a mildly repressed, you know, Protestant white guy. Right. who also suffers from depression and low mood Words like joy and delight sometimes feel like an octave above my emotional range, but I don’t think that’s how you’re intending them. I think that you’re using those words differently, and maybe more subtly, than at least the typical idea of joy or delight.

Eric Zimmer 00:08:03  Can you just say a little bit about that?

Ross Gay 00:08:05  Yeah, and one thing to mention, Mary Oliver again, and that thing about attention, in a way I sort of feel like that delights project is really an attention project. Yeah. You know, what does it do if we give ourselves the task of witnessing, articulating and then like sort of possibly sharing what it is that delights us. Turns out for me, there’s an abundance of that. You know, it’s not the only thing that there is by any measure, but there’s an abundance of that. Sometimes it’s like sort of grand and like you said, sort of like a register above or something. Periodically it is. But mostly it’s like, you know, that there’s a kid wearing those shoes with the flashy lights, you know, like, whoa, we’re like, yeah. Or, you know, it’s the fact that the Cardinals are back again. You know, or it’s, you know, all of these things that we might say are sort of are profoundly daily, actually.

Ross Gay 00:08:54  And as far as the question about joy, I feel like the way that I think about joy is it’s a profound emotion. Like as profound an emotion as I can think of. But the way that I think about joy is that it’s absolutely tethered to like, sorrow, you know, not necessarily profound sorrow, but profound sorrow, too. But it’s connected to the very daily fact that we and what we love are disappearing, you know, in the midst of it. You know, we and what we love are probably in some kind of pain, you know? And if not, now will be. ET cetera. Etc.. Yeah. Part of what I think of as joy is the way that we attend to one another in the midst of that, or the way that even that knowing or maybe not even that knowing knowing, but the sort of deeper, subtle knowing of that might incline us to behave in certain ways, might incline us to sort of be in the process of reaching toward one another, Something like that.

Ross Gay 00:09:43  You know, it’s funny, I wrote this book and I did all this. I kind of thinking about joy. And then afterwards I was like, oh, actually, in that book, I say, joy is what emanates from us as we help each other carry our sorrows. And I think that’s true. But I also think maybe even more to the point, is that joy is that thing that we enter when we practice our entanglement, when we actually submit to and practice being entangled with one another, which we are when we can fight it and when we fight it, that seems to lead to misery. Yeah, but when we practice it, maybe that is joy. And it doesn’t just mean like happy. Happy. It might mean. No, I’m practicing helping you die. Like, it seems like you’re soon to die. And I’m going to try to be with you, you know? Yeah. That, to me, is, like, joyful.

Eric Zimmer 00:10:29  Actually, in your mind is joy an emotion? Is it a way of being? Is it an action? Is it all three of those things? I don’t want to get too definitional here, pinned down this thing that we all have a sense of.

Eric Zimmer 00:10:45  I’m just kind of curious because in just in hearing you describe it, you’ve hit all three of those things.

Ross Gay 00:10:49  Yeah, it kind of is. Sometimes I’ll think about that and I’ll be like, yeah, what is it? I’ll be writing something. Is it an emotion that I’m talking about? I think you’re right. There’s elements of all three. And then another way that I sort of think of it as like a kind of a noun almost for some reason, you know, I sort of I can’t remember if I talk about this in the book, but I sort of do think that the metaphor that I love is like the mycelium running underneath the a healthy forest like that, sort of that you sometimes know is there and you sometimes don’t, you know, but if you know that’s there, it’s a kind of thing that’s there that you can kind of enter into, or you can kind of join or you can kind of like celebrate or something like that. Yeah. That didn’t answer your question at all.

Ross Gay 00:11:30  But but it’s I agree. It’s a good question.

Eric Zimmer 00:11:33  Yeah. Well it’s interesting, there’s a phrase I use on this show, maybe more than any other that I learned early in my recovery journey, which was sometimes you can’t think your way into right action, but you could act your way into right thinking. Right? Yeah. And I’ve loved that because I’ve thought about that with things like gratitude, which which is a cousin of delight. Right. Which is that I can feel grateful and it just emerges spontaneously. Right. And that’s good. There are other times that I can decide to look for something to be grateful for. And by looking, by engaging in an action, a practice, then maybe some of the feeling then tends to come along. And so, so much of this stuff action, behavior, thought they’re bidirectional things to me. Right. Like it’s not one causes the other. It’s sometimes yes, one causes the other, but sometimes the other causes the one. And back and forth.

Ross Gay 00:12:24  Yeah, yeah, yeah. And I think back to the parable, I think to some extent they also those, those feed each other back and forth. Yeah. You know. Yeah I think that feels important to be aware of that practicing a thing can make the thing sort of grow in itself, and that then can sort of increase one’s desire to practice.

Eric Zimmer 00:12:42  Yeah, yeah. I was reading your work and thinking about Joy, and you said something. I don’t know if it was in the book or another conversation I heard you say, and I may not have this exactly right, but it was something about like, you feel joy when you see people care for each other. You know, and I thought about I’m a softie like watching a TV show or whatever. Like I’ll cry it nearly anything. Right. But I’ve thought about what makes me cry. And it’s not the, I mean the sad moment sometimes, but that’s not what it is. It’s a moment of tenderness between people. Yeah.

Eric Zimmer 00:13:13  And that what is coming out is tears is joy, actually. But I never named it that until I heard you say that. And I was like, that’s exactly what I’ve. I’ve heard the term moral elevation, and I’ve recognized that that’s what it is, moral elevation being you feel good when you see somebody act good. Right. There’s something to that. But I just was able to put a name on an experience. I have very often of what I would consider pretty profound joy. And it’s when I see tenderness between people, often in either a deep sense or an unexpected sense.

Ross Gay 00:13:47  Totally. Totally. Yeah. Me too. I was in the airport the other day and someone was, you could just tell, just sort of took it upon herself to help this other person who maybe didn’t speak English or whatever. There’s some something about reading the signs, and it was just like I could tell, like at the ticket thing, that they had kind of assigned themselves to this person. And then I saw them, you know, 20 minutes later in the airport, like just sort of walking and like walking them to their gate, you know, every day, like if we kind of open our eyes like that is available, that is happening.

Ross Gay 00:14:21  Or this time I remember and I write about this in the book where I was like, doing this zoom thing is like sort of more of the zoom times, a class, you know, a high school class. And this kid, like, read something very moving to him. And he just broke down and and he finished and it was beautiful. And after the class ended, at the time, I was sort of like, you know, I wanted to kind of reach through the screen and like, care for this kid. And at the time, no one was doing anything. And I was like, oh, no, we’re doomed, you know? And then after the class ended, like very slowly, like the kids kind of came and they kind of like checked on him. And then within like three minutes, every child in that class was formed into a big hug around this kid. They were all hugging and said, and of course, same thing. Like, I’m watching this zoom thing and like, crying.

Ross Gay 00:15:08  Yeah, that too is who we are, you know?

Eric Zimmer 00:15:11  Yeah. It’s interesting. I’m preparing to interview another poet who lives here in Columbus, Ohio with me, Maggie Smith. Okay, I know Maggie, and she’s got a new memoir coming out, but in it, she’s referencing her poem Good Bones. And I was reading it last night, and there’s points in it where it says, like, for every child that something good happens to, there’s a child that something bad happens to the world is at least half bad. And I read that and I thought, I don’t think so, actually. I mean, yes, there’s lots of awful like, you know, any moment, anywhere, anytime, right this second. There are countless awful things happen in this world. But there is so much love and beauty also all the time. And it’s not to say that we should ignore one or the other. And that’s clearly your message is not. But I do feel that the proportion of kindness and love to me, it feels like there’s more of it.

Ross Gay 00:16:02  Yeah, I know, I was just in a talk like an academic talk. And it was it was interesting. And there was I guess there’s a thing called, I can’t remember something like metaphysical pessimism or something I can’t remember, but it was some kind of philosophical term. But the premise is that they’re sort of like trying to figure out a way to articulate why it’s okay, like to, you know, to indulge in with this person what’s calling like sort of guilty pleasures, like, you know, like, like dumb TV or whatever. But the premise was that if life is purely miserable, it’s truly misery. Then the point is not to get to know life better, not to understand the true nature of being or something. The point is to avoid the true nature. That’s so funny to me because it’s like a real sort of. It’s a serious philosophical endeavor, I guess. And I was sort of like, well, it seems to me that you could enjoy, you know, dumb TV while also believing that life isn’t fundamentally awful, you know? Yeah.

Ross Gay 00:17:00  And it also seems to me that if your premise is that life is fundamentally awful, you must spend a lot of time avoiding attending to a lot of the stuff that’s not fundamentally awful. Right. Right. You know, I was sort of like, well, this seems like an attitude more than like any kind of relationship to. Yeah, to events or, you know, phenomena, like in phenomena. It’s like, oh, yeah, someone helps me unload the goat shit from my garden. That is not fundamentally horrible.

Eric Zimmer 00:17:31  Right? Right.

Ross Gay 00:17:33  You know, it doesn’t mean that there’s not also the fundamentally horrible mixed in. You know, it doesn’t diminish or negate anything but to suggest that it is. I was just like, okay.

Eric Zimmer 00:17:48  Yeah, I guess to give Maggie’s view of the world of, of 5050. A little credence. There’s the old Buddhist idea of the 10,000 joys and the 10,000 sorrows, which I’ve always loved, you know, because it just says like, yeah, every life has both.

Eric Zimmer 00:18:02  Yeah. And so one of the things that you’ve talked about is that you’ve been criticized before for focusing on delight or joy and also being a black man who is aware of systematic racism and injustice and inequality and all that and that, you know, this is not the time for trifling things.

Ross Gay 00:18:25  Like.

Eric Zimmer 00:18:26  Joy or delight.

Ross Gay 00:18:28  Right? Right. Yeah. Totally. And to me, it’s sort of like the, you know, I have a whole essay in that book that I sort of devoted to that question, but the what you might almost call like a command to focus on quote unquote serious stuff implies, first of all, that what makes us glad is not serious. And if it’s the case that what makes us glad is not serious. And I’m just saying glad, and I’m saying glad, actually, I’m using that as a word that’s like, sort of a light word. I mean it to be a light word. If what makes us glad is not serious. That’s an interesting life. That’s an interesting world.

Ross Gay 00:18:59  You know, for any number of reasons that we could probably talk about for a long time. But furthermore, when I’m talking about, like, joy and gratitude, I’m actually not talking about what makes us glad, though it might touch on those things periodically. I’m actually talking about how we survive, how we’ve been survived for. You know, I’m talking about, like, all of the love that we’ve been Given in our lives. You know, in the midst of a horrible shit, you know, that we’ve been cared for, we’ve been looked after, we’ve been imagined into being, you know, by people who didn’t know us at this moment, we’re still being imagined into being by people who don’t know us. Like people are loving us without knowing us. You know, somewhere someone is like saving seed for a plant that’s really not only delicious and beautiful and good for the birds and everything else, but it might actually grow at a time when some other things aren’t growing. You know, like at this moment, you know, it’s just going on on our behalf.

Ross Gay 00:20:01  Yeah. To me, that sounds like for those people who might, you know, sort of shit on the idea of like, joy or something, to me that sounds like rigorous and also serious as hell and also life and death.

Eric Zimmer 00:20:12  Yeah.

Ross Gay 00:20:13  You know, I’m talking about life and death.

Eric Zimmer 00:20:15  Actually, all this stuff gets to the question of what does it mean to live a good life, to be a good person. Right. And I often reflect on that. I do think that the suffering in the world is essentially infinite. And what I mean by that is there’s just more of it than I could ever imagine. Think about tackle. Do anything about right. To me, it’s essentially infinite. You know, if there’s a God out there, maybe it’s not infinite to that being, right. But to me, as a human, it doesn’t matter whether it’s a hundred units of suffering or infinite units of suffering. It’s way beyond my capacity to remedy. Yeah. So given that, what is my quote unquote, responsibility or my moral obligation to try and remedy that versus my moral obligation to have some degree of delight and joy and love the people that are around me.

Eric Zimmer 00:21:07  And, I mean, I just think these are there’s no answer to these questions. Right? We all want someone to tell us, you know, I know you lost your father, and my father passed up just actually a couple of weeks ago now. Oh, wow. After a long battle with Alzheimer’s. And my partner’s mom did also. And, you know, as we were going through those things, I just remember wanting someone to tell me like, what was enough?

Ross Gay 00:21:28  Yeah.

Eric Zimmer 00:21:28  Am I doing enough?

Speaker 4 00:21:30  Yeah, totally.

Eric Zimmer 00:21:31  And there’s no answer to that. Yeah, right. Because I’m my own person with my own set of values and my own relationship with my father and all kinds of circumstances. But I think it’s the same thing when we start looking at what is enough to give to the world versus to give to ourselves. But I love what you’re talking about with joy is that it’s not giving to ourselves. You actually say. You’re wondering what the feeling of joy makes us do or how it makes us be.

Eric Zimmer 00:21:56  And you say, my hunch is joy is an ember for or precursor to wild and unpredictable and transgressive and unbounded solidarity. And that solidarity might incite further joy, which might incite further solidarity.

Ross Gay 00:22:12  Yeah, totally. It’s funny, when you were sort of saying the list of things that taking care of the people you love, you know, like loving people, being delighted by stuff, you know? How am I supposed to respond to the suffering of the world? You know, it’s a little bit like that is responding to the suffering of the world, too. Yes. You know, a little bit and, in part because it’s like you’re adding to the love, I think. Yeah. But the other thing I’ve been thinking about lately, I was just sort of walking around trying to think about, like, what is the point of it? Like, what’s the point of being alive or something, you know? Like a meaningful point. And I was thinking, oh, it’s just to care and be cared for.

Ross Gay 00:22:50  Maybe that’s it. It’s to care and be cared for. There’s so much machinery to sort of prevent us from believing that or even to like, doing that in certain ways, you know. And yeah, I’ve been kind of going hard on like these fucking menus that you scanned with your phone. And I’m like, man, fuck that. Yeah, give me the paper. Put it in my hands. You know, I might ask you, like what’s good, what you like. You know, and you might lean over my shoulder and tell me what you like, you know. And I might look with my friend there. What they’re thinking about kidding. I’m saying that’s the positive. And the negative is that there’s all of this machinery that is trying to alienate each other from these daily and more than daily acts of care. Yeah. That are sort of positing themselves as acts of care. Like there’s the idea that like, oh, if you don’t have to touch something that I touched. I’m caring for you.

Ross Gay 00:23:38  Precisely the opposite or precisely the opposite. Like, if we don’t touch each other, you know, like, that is sort of the absence of care. You know, I’m just becoming acutely aware of how easily we can slide into that, thinking that that’s like a reasonable way to be. When in fact, it seems to me the meaningful way to be is to be like bumping into people, you know. And when I say also bumping into people, I also mean like, you know, bumping into the trees and bumping into flowers.

Eric Zimmer 00:24:34  You may have heard me mention my new book a few times, and I can assure you, you will certainly hear it a few more. But now we are offering some pre-order bonuses. One of them is the still Point method, which I believe is the only systematic way to interrupt negative thought patterns often enough for them to change. There’s a lot out there about what you should think and not think, but there’s very little that gives you a small and portable system to actually do it.

Eric Zimmer 00:25:02  You get the guide to the method, and three free months of a new app designed to help you implement it. There are other bonuses too. You can learn more and claim them at one use net. Look in your books. I noticed this several times. It’s one of your delights, which is you call it pleasant public physical interaction with strangers.

Speaker 4 00:25:25  Totally.

Eric Zimmer 00:25:26  You know, one is maybe. Tell us about your working in a coffee shop and a young girl comes up to you. Do you remember that one?

Ross Gay 00:25:33  Totally. Totally. Yeah. And she it’s I’m working. I’m like, getting ready to go to a reading, but I’m like, actually revising some of these delights. The first book of delights. I’m revising them. And, this kid comes up to me and I noticed I’m like, listen to my music. I’m like, in my alienation zone, actually. Like, I get the headphones on and this kid comes up to me, or I noticed this child, you know, she looks like a kid to me, like a high school kid or something, like standing to my side with her hand up.

Ross Gay 00:25:58  And I kind of look like, what are you doing here? And she screams to me like, you know, working on your homework. Good job. Come on, give me a high five. It was the cutest thing I ever saw, you know? And of course, I high fived this kid. But it just was like one of those moments where it’s like, oh, right. One of the pleasures of being alive for me. You know, not everyone. Like, not everyone has the same delights. But, like, you know, I love I used to go to this bakery in South Philly called sarcomas. It’s really great bakery. And, you know, I was probably brought up a certain kind of way, you know, I don’t know what it was, but like a little bit like, self-contained, like my mother’s from Minnesota and, you know, a little bit Midwestern. Yeah, yeah. And I’m in South Philly, I’m at this bakery and it’s like, it’s really not how it goes there.

Ross Gay 00:26:47  And I’m standing in line and there’s no line. It’s just like a bunch of these people like pushing to get their bread. And at some point this woman said, hey, baby, if you don’t shove a little bit, you’re not gonna get any bread. It was so sweet because she was a little bit tough on me, but she was also like, come on, honey, you gotta push you. This is what we do here. You know, we actually, like, bump into each other, you know? It was so lovely. And those to me, like constitute among many others. But that constitutes to me like the fabric of life.

Eric Zimmer 00:27:16  Yeah, yeah. You mentioned that, you know, Midwestern. I’m in Ohio, so I’ve got that whole, you know, Midwestern sort of buttoned up, you know. Yeah, yeah. You know, it’s so funny how ingrained that gets, you know, like how profoundly I would be like, get in line, folks. You know, it’s totally, you know, but it’s what I was sort of talking about earlier.

Eric Zimmer 00:27:35  I was sort of making a joke of being like a semi repressed Midwestern, you know, white guy is like, you know, it’s not that I choose like, I want to stay in this little thing. It’s that I’ve been squeezed into it for so long. Totally, totally. Anything outside of it can make me uncomfortable, and I have to really work on that, you know? Like, just let the world in a little bit.

Ross Gay 00:28:00  Yeah yeah yeah yeah, yeah. Like there is that the buttoned up is a great metaphor because buttoned up also sort of implies like nothing’s going to fly out. Yeah. You know, like, everything is contained. I’m not porous, when in fact, we’re totally porous. Yeah. You know, it’s buttoned up as we try to be. We’re actually like, we’re in the world. We’re of the world. But it is beautiful. Like, I’m totally the same way. So it’s sort of this exercise of being like, all right, when I’m in the laundromat, it’s just like talking to people.

Ross Gay 00:28:24  It makes the laundromat so much nicer. Yeah. You know, and it’s also the risk. It’s also the risk that someone’s going to want to keep talking to you. Yes. And you. And maybe they’re going to talk about stuff that you don’t actually want to hear.

Eric Zimmer 00:28:35  Yeah.

Ross Gay 00:28:36  Yeah. And I find that too, as like, a kind of reason to sort of restrain sometimes my desire to actually be interactive. And I have to be like, yo, it’s it’s okay. Sometimes people say stuff you don’t want to hear. It’s okay. You know, you can live on through it. You can live on it, you know?

Eric Zimmer 00:28:54  Yeah. No, I agree, I think there is risk to all of that. It’s funny, there’s a number of, you know, social psychology studies that are out there. They’re all various Forms on this particular sort of thing, which is let’s study a group of people who ride home on the train and just stay in there. I don’t know what you just called it, my.

Ross Gay 00:29:16  Buttoned up, something really.

Eric Zimmer 00:29:17  Buttoned up restriction zone. Whatever. Right. Yeah. Who do that versus people who make conversations with people they don’t know. And there’s two things that are interesting that come out of those studies. The first is if you ask people, which is going to make them happier. They all almost always think just staying to themselves will make them happier. So a prediction of what will make us happy is that. But then when they do it, most people report that it was more enjoyable, more meaningful when they actually did it, and it wasn’t as risky or scary. So. So I think it’s both that we don’t think we will like it. Yeah, right. Which restricts us. But then also that in reality we tend to if we give ourselves that freedom. And I think a lot of it comes down to how do we enter into those situations, and what do we think our responsibility is, or what do we think our need to be performative is? Right. Like, I’ve got a partner who’s an incredibly she’s one of the warmest, kindest people I’ve ever known.

Eric Zimmer 00:30:25  I just we just go out in public and she’s just making friends with everybody. Yeah, right. And I’m astounded by it. Yeah. I also know, though, for her, that sometimes she ends up feeling like she has to be performing, like she has to make everybody feel happy. So in those cases, it’s draining for her. But when it emerges naturally for her, it’s energizing.

Ross Gay 00:30:47  Yeah. Absolutely. Absolutely. All of that sounds very familiar to me. And and I also like what you were saying, that we often think that maybe it isn’t going to be pleasant, but partly because, yeah, we have the idea that it’s not going to be pleasant. But then we often have the interaction and it’s like, oh, that was that was sweet. That was really nice. Yeah. You know, part of the reason I love being in airports is that those things happen all the time. I just feel like, I mean, they’re dramatic places anyway, but they’re like sites for all of these sort of maybe slightly extra carry.

Ross Gay 00:31:19  You know, because because everyone’s in transit, we’re all a little bit, like, caught. Yeah. And so people are just like, I mean, many things, but I feel like I often am in airports and having these really dear little interactions, you know.

Eric Zimmer 00:31:33  Yeah. Yeah. I mean, I had one the other day on a plane. I was coming back from my father’s funeral, and I was sitting in an aisle seat, and across the aisle was a little boy. And I’m very sound sensitive, you know, just racket. It troubles me. Right? And so I’m just hearing this rustling over and over and over, and in my mind, I’m thinking, you know, would this kid stop it? Right. That’s my first reaction. Not proud of it, but there it is. Sure, sure. I’m coming from Orlando. Lots of kids, right? You know. So, yeah, I’ve had maybe enough of, you know. But I look over and what I noticed is he’s trying to open his little snack bag, so I just reach over.

Eric Zimmer 00:32:14  Yeah. And I take the snack bag, and I open it up for me. He looks at me, which was nice and sweet, but the best moment was his dad from across the way, just looked over at me and gave me a smile and a thumbs up. It was just this little moment, but it was so, so enjoyable and it was for me. Pivoting from being annoyed. Yeah, at a sound that I didn’t like. To trying to go, oh, what’s going on over there?

Ross Gay 00:32:37  Totally. Totally. Yeah. To reaching toward it. Right? Yeah. Like reaching toward rather than kind of holding up. Yeah. Yeah. Yeah. So, so beautiful. So beautiful. I feel like that’s one of the projects of my life, because I’m very inclined to sort of, you know, wall up. Yeah. It’s something that I’m more and more aware of in myself and more and more aware of is like, that’s a lonely way of being. Yeah. You know.

Eric Zimmer 00:32:56  Yeah. So I want to talk about laughter. You’ve laughed a ton during this interview, which is great, I love. You seem to be somebody who laughs easily. And you were describing in one of your books. You were you were talking about being on a porch with some friends. Yeah. And you’re talking about people dying. Your your own parents dying, and you guys get really laughing about it. And you say, you know, I can’t in good conscience even say what we were saying at this moment. Right. Because you would you would think awful of me. Right. And I was just reflecting on that because I also have a sense of humor, that I am the same way. I’m like, I’m not. I cannot bring that on air. Right. If that’s not, it’s not going to work. Yeah, but how should I say this differently? It seems like it’s off the rails and and you know, some people might say it’s offensive, right? But there’s a great joy in it.

Eric Zimmer 00:33:47  And you make a distinction that I think is really important. You make it in the book, which is between laughing together with people versus laughing at someone.

Ross Gay 00:33:56  Yeah, totally. Yeah. Remembering being on the porch with our friends. And they live right across the way. And everyone’s dad was dead, I think, and some of them sort of recently. And I also love that that little moment of sweetness you were talking about on the airplane comes on the way home from your dad’s funeral. So lovely. Yeah. And it’s just sort of like, you know, how sometimes you, like, go extra far and away, going extra far. I don’t even know what it is, but it seems like as a way to sort of understand or tolerate the intolerable. Yes. Or maybe sometimes as a way of sort of articulating just how absurd everything is, you know, look at this. And we’re still here together. We’re still having popcorn on the porch and. Yeah. Isn’t this, isn’t this something else, you know?

Eric Zimmer 00:34:40  Yeah.

Ross Gay 00:34:41  Yeah. It might incline us to actually, like, say, really ridiculous shit, you know? Yeah, yeah.

Eric Zimmer 00:34:47  My best friend Chris, who’s also the editor of this show, we call it up the street and around the corner because it’s just you just keep going. You just keep going and just building absurdity upon absurdity, you know? But I’m a firm believer that levity is a is a spiritual virtue. Right. Like, I mean, it’s just so important. And it is one of the fundamental ways that I cope with life. Yeah. And it’s difficulty.

Ross Gay 00:35:12  Totally I agree. Yeah, it’s the difficulty, of course. And like, very good thinking is done through comedy. Yeah. You know, and it needs to sometimes be transgressive. That’s the point of it. Like you think, well, by thinking too far, you know, you butt up against stuff. And it’s sort of like, what I love about comedy is that it provides us all these spaces to do all of this stuff.

Ross Gay 00:35:33  You know, all of this stuff. And ultimately there is this bottom line thing, which is that it’s sort of about reaching towards someone. Yeah. It’s about like sort of articulating something about our existence or about what we don’t understand, or about what we in common sort of are hurt by and like. And that is understandable. But then it’s also and I love this, that in that essay I kind of talk about is that when you laugh, your breathing changes. You become acutely aware that you have a body, you know? Yeah. Or at least your body becomes an acutely aware thing in the universe. And bodies die. Bodies die. You know, laughter and death. To me, it’s like they’re tied up. They’re really tied up.

Eric Zimmer 00:36:14  Yeah. You know, it sounds like you’re a comedy fan. Are there comedians that you sometimes experience as, like, all right, that was too far or that felt mean spirited? Or do you feel into that for yourself or you kind of like what whatever anybody says is fine.

Eric Zimmer 00:36:30  I’m just kind of curious because there’s a lot of debate about this. You know, I mean, there always has been, I think, you know, but it seems more acute right now about is that okay to joke about?

Ross Gay 00:36:41  Yeah. You know, to me, like the point of joking is actually to go fucking far, right? You know, I’m like a Richard Pryor. it really feels like one of my most important teachers. Yeah. You know, and Eddie Murphy, too. Like, I grew up, like on Eddie Murphy. I grew up. You know, George Carlin. You know George Carlin. And I’m interested in thinking that it’s possible by going to the edges. Yeah. You know, the thinking that is possible by going to the edges. And that is often difficult. My question is sort of like how I’ve been thinking about it. You know, one of the things and I think Carlin really teaches this beautifully. One of the things that comedy does beautifully, or I think of is it wonders about inside and out.

Ross Gay 00:37:25  The comedy that I’m interested in is often kind of fiddling around, trying to figure out in a way, who’s left out or something like that. It’s it’s one of the boundaries. But it’s also also wondering about power often. You know, that’s that’s the comedy that I’m often interested in. And in order to sort of articulate those questions or to get into those questions, obviously that’s messy as hell, because power is complicated and messy. But I’m also interested, you know, I was watching that Carlin documentary recently and then kind of got back into his work, his objective, and I think it’s the objective of a lot of comedians, is to actually trouble the idea that they’re trying to come for who thinks they own the world. Yeah. You know, like Carlin is trying to, like, come for power, not to have power, but to disrupt the idea of it. Yeah. Which is also to disrupt the idea that people would be not disempowered, but, like, abused or something. That to me is really interesting and it’s difficult work.

Ross Gay 00:38:17  And it’s also like it’s the reason I love comedy, you know, and I love comedy in the many ways that it tries to wonder about that. Yeah. Which is all kinds of ways, you know, all kinds of ways.

Speaker 5 00:38:29  Yeah.

Eric Zimmer 00:38:57  There’s another thing you and I have in common, which is? Your mother described you as possibly. I don’t have the exact line here, but in my mother’s opinion, the single worst paper boy in the history of the occupation. And what’s funny is you and I are similar in this. I was a good paper boy in that I always delivered what needed delivered on time. I actually took that responsibility very seriously. But what I didn’t do was what you didn’t do. Share that with us. Kind of where your paper boy problems came in.

Ross Gay 00:39:26  When you were talking about, like, not collecting. Is that what you mean? Yeah. I drove my parents crazy because they both actually had paper routes to maybe slightly after us. But my mother, it made her crazy because we would like if we would go visit our grandparents, for instance, for a couple of weeks in the summer, and she would take over the paper route, My whole thing would be just a mess.

Ross Gay 00:39:47  It would be, you know, little paper book. You remember you said a paper book that you punch out the thing and it would be such a mess. And she would get it all up to date, you know, because I would just do it by memory. I would just like, remember who had paid me and who hadn’t paid me. And so I would only collect basically when I needed to go to the movies, or I would only collect when I needed some, you know, candy or something. Oh, that made them crazy. That made them crazy because they were like, of course, well, you could be making $40 every two weeks, so what’s wrong?

Eric Zimmer 00:40:17  And you’re like, I’m making 18. That’s all I really need right now.

Ross Gay 00:40:21  It’s pretty good. You know, I might make 56 next week, you know?

Eric Zimmer 00:40:24  Yeah, I was struck by it because it made me think like, well, why was I like that? Because I was very faithful in the duty.

Eric Zimmer 00:40:33  Yeah. You know, it was very faithful in the duty. And I can’t remember now. I mean, part of me thinks I didn’t like asking people for money, even though they actually owed the money.

Ross Gay 00:40:43  Yeah.

Eric Zimmer 00:40:43  Yeah, yeah. You know, I think there’s a little of that, like, you know, it’s just put somebody out a little bit. Yeah, they made me uncomfortable, so I only did it when I had to do it. Maybe that was part of it, but I don’t know. It’s just a curious phenomenon to be like, well, I’m not lazy.

Ross Gay 00:40:56  Yeah.

Eric Zimmer 00:40:56  Because I’m out here doing the work, but there’s something about showing up and getting what’s mine there. Yeah, that. I just don’t take that seriously.

Ross Gay 00:41:05  I know, and the thing that I was also I realized, oh, two things about jokes too. I also about comedy. I was thinking there’s also like bad jokes. There’s jokes that just suck, you know, and they suck. They might suck because they’re like, oh, that was supposed to be trying to like, trouble something.

Ross Gay 00:41:21  It was mean and it was just stupid. Yeah. And I think that happens. And I also am like, yeah, okay. That’s part of your job. Actually, a comedian’s job to me, as much as anyone, maybe not as much as anyone, maybe all of us, maybe just human creatures. That’s what we do is to actually, like, try a lot of stuff. And sometimes that’s actually stupid, you know, it doesn’t work and it’s dumb. But that to me is like, that’s just part of the job. And if it’s perpetually dumb or persistently dumb, there’s another comedian. Yeah, you know, that I’m gonna actually listen to, you know, like, I don’t watch Stephen Colbert. Yeah, yeah. Because I don’t think it’s funny. I just think it’s, you know, I just don’t think, you know, and other people have other opinions, you know? That’s cool. Like, you know, I don’t have to, you know. Yeah. But anyway.

Ross Gay 00:42:04  But to the other thing, it’s like I used to, like little buddy and capitalist in me. I used to get a kick out of, like, someone owed me four bucks, and then two weeks later, they owed me 8 or 9 bucks, and then three weeks later. And so I’d be like, oh, yeah, I’m not collecting, but this time I might get 12 bucks for this.

Eric Zimmer 00:42:24  Were you charging a vig on your paper route, man? Yeah, I didn’t know it, but.

Ross Gay 00:42:30  Yeah, I know, I know. Yeah. But. So. Yeah. So there was an element of that too, like, oh, it’s okay if they don’t pay me this time because, hey, it’s going to be big next time. Eight bucks man. What can you do with eight bucks when you’re 12? You can do a lot.

Eric Zimmer 00:42:42  It’s funny. You just said, you know, you think maybe the job of us as creatures is to try. And the very short subtitle of your book, inciting Joy essays the word essay.

Eric Zimmer 00:42:52  Tell us where it comes from, what it means.

Ross Gay 00:42:55  Yeah, it means, I guess I think it’s a French word to mean to try to attempt. Yeah. There’s an essayist who I love and who’s really a model for those essays named. Well, I say Montaigne. I think it’s Montana. And his essays were really just sort of wanderings. He would just wonder about things, about friendship, about humor, about liars. Yeah. I don’t know if he said humor, but on liars, he has a great one on liars. And he sort of talks about he’s really funny, too. Sometimes the whole essay, as I recall, is, well, the part that most struck me was that he’s trying to explain why he’s not a liar, and the reason he’s not a liar is because his memory is so terrible that he couldn’t lie if he wanted to. So he’s like, When I’m lying, I’m actually I just forgot, you know, but it’s brilliant. And but there are all these, like, strange things, and they don’t have a thesis.

Ross Gay 00:43:41  They don’t have a kind of objective. They aren’t, like, mapped out clearly. They’re just sort of like wandering through some thinking. And they are, to me, just beautiful. So some of my favorite things to read.

Eric Zimmer 00:43:52  Do you know whether he edited? Did he go back and try and edit it, or was it just like stream of consciousness and he drops it on you?

Ross Gay 00:43:59  I suspect they’re so beautifully written. I mean, they have the element of like, it’s really like a beautiful mind at work. Yeah. So you do get to sort of follow the thinking happening, but they’re they’re so kind of clear. And because he wrote a million of them, I mean, he really might have written 500 of them.

Eric Zimmer 00:44:15  Yeah. He’s known for the form. Yeah.

Ross Gay 00:44:17  Yeah, totally. It would be interesting to see like the first ones that he wrote versus the last ones, and to see if the last ones are more crafted or how they’re different or something like that. I haven’t done that.

Eric Zimmer 00:44:28  So that makes me think about your process. Right. Because your essays, they have that following you as you think through something, and they have a very stream of consciousness element to them. Right. Yeah. I don’t think this is an offensive term, but like run on long sentences that kind of go on and jump all around and and so are you also editing because the language is beautiful. So I assume to some degree, yes a lot. Okay. But you know how to edit in such a way that you don’t tighten yourself up.

Ross Gay 00:44:58  Yeah, that’s part of the trick with my edits, is that I’m trying to make it seem like what you’re saying, like I’m trying to make it seem we’re not seem necessarily, but I’m trying to allow it to be meandering sort of streamy, while at the same time not being as sort of all over the place as like a sort of proper stream of consciousness, for instance, would be. And this I started doing kind of with the poems where I started thinking hard about how do I make this sound like a spoken like really like a speaker? Yeah.

Ross Gay 00:45:27  Yeah. And that takes quite a bit of work, you know, because one of the things that we have to learn, I’ve had to learn as a writer is actually to to have this voice thing to write like a person talks. Yeah. And that’s difficult because we often think of writing as like not how we talk, but it’s like this idea of good writing. Yeah. You know, we often try to write aspiration toward what quote unquote good writing is, which I don’t know what that is. There’s a million things that constitutes, to me good writing.

Eric Zimmer 00:45:55  Totally. You undoubtedly have a voice.

Speaker 6 00:45:57  Thank you.

Eric Zimmer 00:45:58  I think you’re writing. I think I could pick out of a pack for sure. You know, like. Okay, I think I know where that’s coming from.

Ross Gay 00:46:03  Yeah. Because he’s like, hey, friends.

Speaker 6 00:46:07  There’s Ross.

Eric Zimmer 00:46:10  Another of your delights that you talk about is you talk about the delight in blowing things off. You talk about, you know, I had to revise my position in regards to the occasional lack of discipline.

Eric Zimmer 00:46:22  You also tell a story about, you know, trying to get your dad to blow something off. Do you want to share that little story about your dad? And then I’ve got a follow on sort of question where I’d like to try and take this.

Ross Gay 00:46:33  In the essay, I’m sort of wandering around and I sort of talk about the pleasure of blowing stuff off periodically and how in a way, like coming back to this sort of like, you know, buttoned up thing. It’s like that’s like not, you know. And, you know, I played sports and I was like, I like, literally never missed a practice except this one time, and I messed up and I just overslept and it was terrible. But anyway, the essay arrived at, my father shortly before he died, actually, and he’s getting dressed on his way to work, and we had a tough. So it’s sort of embedded in the in the essay. I don’t know if anyone gets it, but it’s for me that we had sort of a difficult relationship.

Ross Gay 00:47:07  We loved the hell out of each other, but it was sort of challenging. And, late in his life, things got easier. So I was around or something, and he was going off to work. He worked at that point. That might have been his job at Applebee’s or something, some shitty scene. And I was like, oh man, just blow it off. I knew he wouldn’t and couldn’t blow it off, but I said it anyway, you know, in the event. And he was like, yeah, I wish I could. I really wish I could. And that’s from a dude who had been working jobs that I presume he kind of hated for, you know, the 30 years that I knew him. And so the essay is sort of about. Well, I mean, the essay is one thing about my father’s devotion to us, actually. Now, he didn’t blow stuff off because he had us. But the other thing is that how lucky it is when we have that opportunity to be like, you know what, I’m just going to sit in the sun today.

Eric Zimmer 00:47:57  Actually, what you just said was beautiful about, you know, my dad couldn’t blow it off because he had us. Yeah, I felt something there. My question was about knowing the right balance of those things. Right. Because you’re clearly a pretty prolific guy. You write books, you’re always doing talks. You’re teaching. I mean, you got a lot going on, so. So you’re not blowing a ton off. You know, I’m just curious about how you think about, you know, like, today I’m just going to give myself some grace and some slack. And you know what? Like, I’m just not. Nope. Not today. I’m going to sit in the sun. Yeah, I’m going to spend more time in the garden. You know, wherever. Yeah. Versus. Okay. You know what? I don’t feel like it. But, you know, I need to hang in there. Here. Right? Because. Because good things come out of hard work.

Ross Gay 00:48:39  Yeah.

Ross Gay 00:48:39  Totally. Totally. It’s a good question. I think of that, too, because I, you know, like, I’m like a busy writer. I like to give talks. I like to give readings. It’s funny. Recently I got a little bug and, you know, it was the kind of thing that I could tell that was like a day long or two day long thing, but I was like, oh, that’s your body saying, settle down for a minute. You know, you need to settle down. And it felt a little bit like the settling down was not only just that you don’t feel great, it was that you emotionally need to sort of slow down for a second. You know, you need to sort of like touch into some stuff that you might not be paying attention to. That’s one thing. But as far as the sort of balance, it’s a great question and I don’t feel like I know the answer to it. I do know one thing, and maybe some of those stopping like that.

Ross Gay 00:49:27  Like sort of just stop for a second or your body being like, you’re going to stop for a second, like you got the week off now. Yeah. One of the things that that can afford us is to be like, oh, wait a second, you’re spending a lot of time doing stuff you think you need to do, but you don’t really want to do, or you think you need to do because you think people are dependent on you, or you think you need to do because you think it’s going to be good for something. But just to be like, but is any of that true? And to the extent that it’s true, like, how do you want to respond, you know, just to at least raise the question. Yeah. Because I feel like a lot of us are sort of, you know, just kind of built that way of like, get it done, get it done, get it done more and more and more and more and more get it done. It feels like, in a way, the kind of, you know, kind of a capitalistic mode, actually, even if it’s not that we’re trying to make money out of it, even if it’s just like accomplishment, you know, for the sake of accomplishment or something, it does feel worthwhile to to settle down and be like, well, you know, all kinds of things, I guess.

Ross Gay 00:50:29  And one of those things is like, what are we avoiding to. I think being busy is such a good way to avoid all kinds of things, including sometimes connection. You know, I think about that sometimes, like I’ve been feeling so glad giving readings and stuff. And I want though also to be in rooms with people, asking beautiful questions and all that. I also want to be acutely aware of how that itself can be a kind of blowing off, like my relationships. You know how that could be a way of actually escaping a different kind of intimacy, which is actually, you know, more vulnerable than sort of risky to come back to risk. Yeah. You know, or can be.

Eric Zimmer 00:51:08  Yeah. I mean, I think you make a great point there, which is it’s kind of about asking the questions and being intentional.

Ross Gay 00:51:15  Yeah.

Eric Zimmer 00:51:15  Yeah. You know, that’s right. Just thinking a little bit about it versus just reacting out of our sort of habitual patterns. Yeah, I mean I certainly have the habitual pattern of, like, if it’s supposed to get done, I’m going to get it done.

Eric Zimmer 00:51:27  And that serves me generally well. Yeah. And it’s good to be intentional. I also think it’s really helpful to know your tendencies. Right. I’ve done a lot of, you know, coaching work with people in the past. And what I realized very early on was like, you can’t say something like, you should be easier on yourself as a general principle because for some people, absolutely right. But then there are other people. Yeah, yeah yeah, yeah. That’s not really the right approach, right? You know, and so I think knowing where we tend to fall, where do I tend to go to. Oh I tend to go to pushing myself too hard. All right then when in doubt I might think about dialing it down a little bit. Or I have a tendency to not push myself very hard and later feel regret about not getting enough done. Okay, maybe then I need to push my needle a little bit more in that direction. So I think, you know, like you said, asking the question about like, what am I doing? And life is just so complicated with competing priorities, right? Because for most of us.

Eric Zimmer 00:52:24  Like, there’s more that we would like to do, could do than there is time to do it.nAnd so you have to make difficult decisions.

Ross Gay 00:52:34  And again like, sort of discerning like, what are those things that we would like to do truly and that we would like to have done. I would like to say that.

Ross Gay 00:52:45  And that’s hard. And I feel like our conditioning is strong. Like, and I even think about, you know, growing up, how I grew up, like we were kind of broke. And so like, if you didn’t accept an invitation to make some money, it was just, like, crazy.

Ross Gay 00:53:00  You didn’t you didn’t turn that down, you know? And so that’s actually a thing that I am acutely aware of, that it is inside of me, even though my bills are very paid at this moment, you know, to not be enticed out of I need to pay my rent, you know.

Ross Gay 00:53:16  Right. Like, I got to take this. I got to take this as opposed to like, oh, I would like to do this thing. Actually, you know. Yeah, that kind of, you know, I guess it’s sort of like, you know, depravation or scarcity or whatever is trying to have like a relationship to what is in fact the, the, the conditions of one’s of one’s life or something.

Eric Zimmer 00:53:33  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 Six 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 one you get. Let’s make those shifts happen starting today when you feed net book, I have another slightly deeper dive on on something you just said.

Eric Zimmer 00:54:21  You said the things that I would like to be doing versus the things I would have liked to have done. Yeah. When it comes to something like writing or editing your writing, for a lot of people, a lot of writers will describe that as difficult. Yeah. You know that they don’t always want to do that, that they may not feel like it. How do you frame that up in the context of what we just talked about, which is like, you know, I kind of want to have it done, but I don’t necessarily feel like doing it right now. And yet I know it’s something that’s important to me. And I love how do you think about that?

Ross Gay 00:54:52  And you’re talking about, like, writing and difficulty.

Eric Zimmer 00:54:55  Like, you know, if you were to just go off of, do I want to do it versus do I want to have it done? I’m certain there’s times you don’t want to write in that moment, right? Or you don’t feel like writing.

Eric Zimmer 00:55:05  So but you still do.

Ross Gay 00:55:07  Yeah, it’s a great question. I’ve been thinking, like, there are some days when before I, like, settle down to write, I’ll kind of like clean up, you know, or do that thing, you know? because I mostly think of, like, I’m just excited to get back to whatever I’m working on. I’m like, I’m almost very rarely unless it’s like an assignment or something. When I have assignments I have I often have a hard time. But when it’s my own work, I’m almost always pumped to get back to it. But sometimes I do find myself like I have a day of revising I gotta get to. I’ll find myself sort of like figuring out other stuff to do and kind of warming up. And that might, you know, procrastinating is one of the words for that. With that work, the writing work, one of the things that I just know and it’s a little bit when you were talking, I was like, oh, it’s a little bit like exercising or it’s a little bit like, you know, doing yoga or something, you know, where it’s like sometimes getting there is a little bit challenging.

Ross Gay 00:56:02  But the thing that I know about writing that is so exciting to me, about which why I love to do it like I love to do it, is that I will often approach something and get into something that I feel like I know a lot about and in the process of writing about it. And that thing I think I know a lot about is often me. And in the process of writing about it, which really means sort of thinking very hard with syntax and language and sounds. I will be like, oh, you don’t know anything about that. So I get to sort of pleasure of kind of unknowing myself or revisiting my experiences, my thinking, my relationships, etc. in such a way that when the rethinking has sort of commenced for the time being, I’m like, whoa, that’s an entirely new way to think about my relationship with my mother. You know, I can’t wait to tell my mom, you know, or whatever. So there is some kind of like, I don’t want to say reward.

Ross Gay 00:56:57  I am actually thinking the word reward, but there is some sort of like, depth of understanding. That’s the reason that I, that I write, really. It’s the kind of the often difficult depth of understanding that I get to. I get to better understand myself, you know, and also and this feels to come back sort of all the way back. What I’m sort of curious about, I get to more deeply understand what I love. That’s one of the things, and I think that’s really lucky.

Eric Zimmer 00:57:23  Well, that is a beautiful place for us to wrap up. Ros, thank you so much. I have so enjoyed this. You’ve been somebody I’ve wanted to have on for a while, so I’m glad we finally got to make it happen.

Ross Gay 00:57:33  Thank you very much. It’s good to talk to you.

Eric Zimmer 00:57:35  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. Share it from one person to another is the lifeblood of what we do.

Eric Zimmer 00:57:48  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.

Filed Under: Featured, Podcast Episode

Mind Over Grind: Practical Tips to Manage Work Stress and Enhance Your Well-Being with Guy Winch

February 10, 2026 Leave a Comment

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In this episode, Guy Winch discusses the concept of mind over grind along with practical tips to manage work stress and enhance your well-being. He explains the pervasive impact of work-related stress, the cultural glorification of overwork, and how chronic stress leads to burnout. Guy also shares strategies from his new book, Mind Over Grind: How to Break Free When Work Hijacks Your Life. for reframing stress, breaking the cycle of rumination, and intentionally recovering from mental fatigue. The conversation emphasizes the importance of conscious effort, mindset shifts, and small daily actions to restore work-life balance and protect mental health in a world where work often hijacks our lives.

Please take our quick 2-minute survey and help us improve your listening experience: oneyoufeed.net/survey

Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • Impact of work-related stress on personal life and mental health
  • The imbalance between work life and personal life leading to burnout
  • Chronic nature of modern work stress and its effects
  • Psychological framing of stress: “challenge state” vs. “threat state”
  • Cultural romanticization of overwork and hustle culture
  • Importance of conscious effort to maintain work-life balance
  • Strategies for managing stress and avoiding burnout
  • The role of mindset in stress perception and performance
  • Techniques to interrupt rumination and intrusive thoughts
  • Importance of engaging in meaningful activities for mental recovery

Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His 3 TED Talks have garnered over 35 million views and his science-based self-help books have been translated into 30 languages: Emotional First Aid, How to Fix a Broken Heart, and The Squeaky Wheel. His new book, Mind Over Grind: How to Break Free When Work Hijacks Your Life.

Connect with Guy Winch: Website | Facebook | Instagram | LinkedIn | YouTube

If you enjoyed this conversation with Guy Winch, check out these other episodes:

Emotional First Aid with Guy Winch

How to Recognize the Hidden Signs of Burnout with Leah Weiss

How to Deal with Burnout Through Self-Compassion with Kristin Neff

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Episode Transcript:

Guy Winch 00:00:00  If you can think of the tasks that you tend to procrastinate on as nuisances and frame them that way in your head. Think of them in that way. Use that word when you speak about them, or even think about them in your own head. You are much more likely to tackle them soon and avoid exacerbating the stress that comes from them.

Chris Forbes 00:00:25  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 00:01:10  Here’s a simple question with a surprisingly uncomfortable answer when does your workday actually end? My guest today is Guy Winch, and his latest book is Mind Over Grind: How to Break Free When Work Hijacks Your Life. Guy makes the case that work doesn’t end when you stop answering emails. It ends when you stop thinking about work. And for a lot of us, that moment never really comes. We talk about the difference between mental fatigue and physical fatigue. Why? Scrolling feels like rest, but it often isn’t. And how to turn rumination into something more useful, or to shut it down entirely when it’s just chewing up your life. I’m Eric Zimmer, and this is the one you feed. Hi, Guy. Welcome back to the show.

Guy Winch 00:01:59  Hello, and thank you so much for having me.

Eric Zimmer 00:02:01  It’s a pleasure to talk with you again. We’re going to be discussing your new book, which is called Mind Over Grind How to Break Free When Work Hijacks Your Life. And it’s an outstanding book, and I’m really excited to talk about it.

Eric Zimmer 00:02:15  But we’ll start like we always do on this show with a parable. And in the parable, there’s a grandparent who’s talking with their grandchild, and they say, in life, there are two roles 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. They 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.

Guy Winch 00:02:55  So I’m going to slight cheat on this one because. Because I do want to make the point. But but here’s the thing. I see it, you know, in this context as the good wolf representing a personal life, a family life, you know, the things that we value most, what we do at all for, and the quote unquote bad Wolf, because it’s not necessarily bad, but the quote unquote bad wolf being a work life, a professional identity, the time that we spend in the workplace, working in our careers, etc. and in this case, the wolves are battling for our attention.

Guy Winch 00:03:31  And in this case, and why I wrote the book, is that we are feeding the work wolf way more than we’re feeding a personal life family wolf are the wolf that’s about our life outside of work, and we’re not aware of the extent of that imbalance, and we’re not aware of how much the work, Wolf, is stealing the food of the home life, Wolf. So I’m bastardizing the parable completely. But to make that point that, you know, there’s this tension between these two aspects of our lives, these two aspects of our identities, and we’re trying to keep them in balance in some way. And we’re not succeeding, or we’re certainly we’re not succeeding as much as we think we are.

Eric Zimmer 00:04:15  Yeah, I think that’s a great way to, as you say, bastardized the parable because it makes a lot of sense. And your book was really clear on the ways in which our work lives are taking from the rest of our lives. And I think all of us feel this tension. It’s why I love the story of the two wolves.

Eric Zimmer 00:04:33  We all get it on one level. We all feel this tension. We want multiple things at once. We want a good career. We want to be successful. We want money. We want good relationships. We want, you know, hobbies. We want health. We want multiple things at the same time. And it takes a lot of conscious effort to really balance those things.

Guy Winch 00:04:52  And that’s the thing about the parable. that’s really, I think, interesting because just going back to the actual parable now, it’s not just the one you feed, because that kind of implies that you only feed in a conscious, deliberate, intentional way. We do a lot of feeding to these wolves. Whatever consolation, however you want to break down what the wolves are. We do a lot of feeding that’s unconscious that we’re not aware of, and sometimes it will contradict what our conscious goals and efforts are. So we actually have to pay attention to that on two levels, not just what are we feeding in our actions and our conscious thought, but what are we inadvertently feeding?

Eric Zimmer 00:05:30  Yeah, and I think that’s a key theme in the book, right? Is this idea that our work lives are stressful and stress drives us into a bit of an autopilot mode with things where, to your point, we’re not clear about what we’re feeding, both consciously and unconsciously. We are reacting. And when we are under a lot of stress, work wise, that ends up taking more of the energy and attention than we might think it is, because we’re not actually capable of thinking about it very well.

Guy Winch 00:06:05  Right? This is why we have a problem with stress and burnout today. Because, I mean, what’s interesting is over the past five years, let’s say since the shutdowns, six probably now then awareness of, oh, work stress is bad. Burnout, you know, is problematic. Work life balance, that’s very important. Ten years ago, you said work life balance in a workplace that look at you like, what are you talking about today? It’s discussed. Right. And so there’s so much more awareness, the fact that this is important, that the balance between these two groups are important. And yet stress and burnout are peaking in the workplace now even as our awareness went up and we’re so much more educated about how important it is to maintain a certain balance. So how is it that we’ve become more aware everyone’s making efforts to try and do it, And yet it’s getting worse, and it’s getting worse because it’s no longer contained to the workplace.

Guy Winch 00:06:56  The pressures that we feel, these stresses, we bring them home with us, you know, in certain ways. Sometimes they stow away with us in ways that we’re not aware of, but then they invade our life outside of work and make things worse there, which then predisposes us for things to be worse the next day at work, which then predisposes that stress to spillover back into our personal lives and back and forth and back and forth. That’s the thing. Stresses and those pressures are staying in play far longer than they need to be, because we’re paying attention to them at work sometimes, or workplaces are, but we’re not paying enough attention about what’s happening outside of work.

Eric Zimmer 00:07:34  And you think that is different than it used to be, or it’s worse than it used to be? Why?

Guy Winch 00:07:40  Well, I think there’s more pressure in the workplace today. I think the pandemic has raised the boundary between work and home for us, for our employers. You know, like you’re much more likely to get an email, you know, at home now than you were before the pandemic.

Guy Winch 00:07:54  Much more likely to be, you know, getting messages like messages and whatever and be expected to be there and to be responsive, even if it’s a weekend, because that boundary was, was was violated already like that. We were doing that for months and months on end. So people, well, you’re home, you can do it. You know before like there was a sanctity about it. Oh, let’s not invade you know that’s not disrupt somebody at home. But now that of course we will. And a lot of people say to me like, the problem is not that I have that many emails to respond to in the evening, I have one I have to respond to, one I have to read 100 to I know that which one that is. And so it is an invasion, you know, in that way. And so there has been that change. The workplace has become a little bit harsher. There are expectations now of, you know, a grind of the hustle culture over work is romanticized, purely romanticized, like, you know, everyone has these.

Guy Winch 00:08:46  And by everyone I mean CEOs. And, you know, they You know, like I slept on the floor of the factory. And, you know, I put in those 40. And if you’re a founder, it’s 14 hour days, seven days a week for the first year. Yeah. And it’s not like, oh, my goodness, that sounds dangerous. Which it is. It’s like, isn’t that wonderful? That’s the bravery that our brave workers need to put in to to help the company succeed. It’s dangerous. We’re not talking about that. So there’s even a romanticization of the grind of the overwork. And so then it seems like, oh, this is what one should do. So there’s many, many ways in which we completely taken our eye off what’s actually happening, what are the consequences, how it’s impacting us and what it’s doing.

Eric Zimmer 00:09:23  Yeah, I’ve been out of the official work world for about six years now, and I think my whole career before then had been in tech and startups.

And so I think that was always part of that culture, at least for me. So I recall it being that way. I can’t speak to how it’s changed since the pandemic because I haven’t been in that culture.

Guy Winch 00:09:45  It hasn’t gotten better. I can tell you.

Eric Zimmer 00:09:47  That that I believe. So let’s talk about stress. The simple version of stress is stress is bad. The more complicated version of stress is some stress is good. Some stress is bad. Different types of it. There’s an even more nuanced version than that. Talk to me about. You know, your title of the chapter is How Good Stress Goes Bad

Guy Winch 00:10:11  Stress is not necessarily bad for us. It’s a part of life. And in terms of when it comes to our performance, if there’s too little stress, we don’t actually do that well because we’re not that invested, we’re not paying that much attention. So, you know, as stress goes up, it becomes more useful. It keeps us on point more. We’re making more effort.

Guy Winch 00:10:28  It’s that when it exceeds a certain level, then we begin to mismanage it. You know, in a larger sense, small bursts of stress are good for a stress response, you know, like, because, you know, like when we evolved, there was a, you know, a big, you know, like there was a hunt, there was everyone’s excited. and we’re hunting the mammoths and whatever we were doing. And then, you know, we do that for a bit, and then it’s over, and then there’s a celebration. In other words, stress used to be a spike that then comes down. And that’s not necessarily bad for us because yes, we’re in high activation. But then there’s a calming that goes on. That’s not what happens today. Today our battles don’t end because we’re in high activation. We can be in activation all day at work and then come home and ruminate about work and think about it and deal with the emails. And we’re in battle all the time. That’s when stress goes bad, when it becomes chronic, when we don’t give our systems a break from it.

Guy Winch 00:11:25  When we’re under stress, it’s not just that we’re, you know, cortisol is flooding our systems. We’re shutting down our digestion because there’s certain things we need to be doing differently. We’re flooding, you know, like blood is rushing to our extremities so we can indeed fight, you know, or flight. We’re putting our body under stress as well as our physiological systems or psychological systems. They’re all very skewed toward a very specific situation, which is not the normative situation we should be living in. But if we don’t have a break from that, and in today’s workplace, many times we don’t. Then the wear and tear is significant. Our bodies weren’t evolved to stay in that state all the time. Neither were our minds. At some point, you just start to numb out because you can’t take it anymore. That’s what burnout is. Burnout is this feeling of, like, such deep exhaustion that a good night’s sleep is not going to do anything because you have just been going at it and grinding for so long.

Guy Winch 00:12:18  Your mind and your body are starting to adapt in bad ways, and so stress is not bad in and of itself. If we are mindful and clear that we need to have breaks from it, at the end of the day, we need to use the weekend to recover from a difficult workweek. We need to manage ourselves with much more intentionality when we’re under that level of duress than we do, we’re just going kind of go about it? We just put our heads down and do it. We don’t think like, oh, how do I manage myself? But that’s why stress is bad, because it’s so chronic and it’s unrelenting for so many people.

Eric Zimmer 00:12:52  There’s another idea that you introduce, which is that part of the degree of stress, the degree that it’s harmful to us is our belief about stress itself, whether it puts us into like a challenge state or a threat state. Before we go into what those are. I want to ask a question about that general idea that stress is what we, in essence, make of it. Is there a certain level of stress that just is beyond our ability to cope with? And is that what we’re facing, that the stress we’re facing is so relenting that we end up relating to it all? From a negative perspective.

Guy Winch 00:13:31  We’re actually quite adaptable when it comes to stress. In other words, when you start any new situation, it’s stressful. First days of school were always Stressful. First day in a new job is always stressful. It’s stressful because beyond the actual job, you know, you you don’t know where this is. You don’t know where that is. You don’t know what’s expected. You know, like there’s so many other variables, so many things to consider all at once. It’s overwhelming. But a month into that job, you’re getting the hang of it. It’s less stressful. So we adapt to stress quite well. I’ve worked with lots of people. I don’t know if you had the experience, if you had a period where you weren’t working and they just weren’t a lot of demands on you, and then you go into a regular 9 to 5, oh, that’s going to be really stressful.

Guy Winch 00:14:14  You’re not used to it, but within a few weeks you’ll adapt to it and it’ll be fine. Yeah, but we have our limits. Think of it like a balloon. We can keep inflating it slowly and it’ll inflate slowly. If you’re going to inflate it all at once, it’ll burst because you know it doesn’t have a chance to adjust. But even that balloon, it’s going to have its limits. If the stress keeps going up, at some point you’ll reach your limit and you’ll find out because the balloon will pop. And then what that means in terms of stress is that you won’t manage it anymore. In an adaptive way, you will feel overwhelmed. You will shut down. You’ll feel extremely emotional. Small little things will make you, you know, cry or yell or act out. Your coping mechanisms will fail to manage and keep you ticking in this situation. And you’ll see we call it a breakdown. In other words, whether it’s tears, whether it’s anger, whether it’s shutdown, whether it’s paralysis.

Guy Winch 00:15:06  That’s what happened in the moment of overwhelm. It’s too much now. You can’t manage it anymore. The machinery is shutting down. It’s misfiring now. That’s the state you don’t want to get to. But that’s what happens when we exceed our capacities.

Eric Zimmer 00:15:41  You may have heard me mention my new book a few times, and I can assure you, you will certainly hear it a few more. But now we are offering some pre-order bonuses. One of them is the still Point method, which I believe is the only systematic way to interrupt negative thought patterns often enough for them to change. There’s a lot out there about what you should think and not think, but there’s very little that gives you a small and portable system to actually do it. You get the guide to the method, and three free months of a new app designed to help you implement it. There are other bonuses too. You can learn more and claim them at oneyoufeed.net/book.  So talk to me about this idea of challenge state versus threat state.

Guy Winch 00:16:29  Look, it’s a very interesting thing. It’s based on the prevailing sports of theory, of sports psychology. And that theory is that, you know, stress is very psychological. and it depends entirely how we frame it to ourselves. And if you are going into a challenging situation at work, you have a big presentation to do or you have a big interview. There’s an account you have to land, you know, like, oh, this really, really, really matters. Your mindset will determine whether you go in there with your abilities really sharpened, with your neurotransmitters in your brain and the hormones in your body really, you know, cued towards peak performance or the opposite. And it is a nuance that makes a difference. And that nuance is this in a challenge state, you see it as a challenge you can rise to. So you’re going to go in there to kill it, to smash it. Oh yeah. Are you excited? Because I have I have the skills for this I know this, I can do this.

Guy Winch 00:17:26  I’m going to win in sports or I’m going to land the account or, you know, kill the presentation, whatever the thing is, the other nuance is where you’re not that sure. Like you want to do. Well, but something’s making you doubt. And so then you just don’t want to lose. I don’t want to lose the game. I don’t want to lose that game. I don’t embarrass myself. I don’t want to go poorly. Oh, I hope it doesn’t go poorly. It’s very different than I’m excited to make it go well. Now, in both of them, you want it to go well. Not losing and winning are the same thing in theory, but that nuance is critical because if you’re going in to not lose, if you’re going in to not do poorly, if you’re trying not to embarrass yourself, oh, God, I hope my boss doesn’t hate it, then you’re actually predisposing yourself to second guess yourself, to be less confident, to not. And again, the whole brain chemistry changes, your whole body response changes.

Guy Winch 00:18:19  And again, and we know from sports that that nuance is critical and we don’t necessarily have that much conscious. We have some conscious control over it. But there are things you need to do to prime yourself for success as opposed to psych yourself out. And I see all the time people in the workplace psyching themselves out. They get. You know, there’s something important they have to do. And they say to themselves, oh God, I can’t handle it. Oh, I can’t deal with that. You know, and it’s like, well, you just are setting yourself up to do poorly when you say, I can’t deal with it. Yeah. Now I can’t handle it. This is just not going to go well. Now, you might feel that and you might worry that that’s the case, but you need to change the messaging to yourself so that you’re not going to psych yourself out. And again, all you need to say is like, that’s going to be challenging. I’m glad I have two weeks to prepare because then I’ll be able to be prepared.

Guy Winch 00:19:13  Oh, that sounds like a lot right now, but I know the ones. I break it down and get my arms around it. I’ll be able to manage it. And that’s what you can’t deny, that that feels like a lot in the moment, because that’s what it feels like. You can’t deny that, but you can frame it in a way that sets you up to not psych yourself. Because when you psych yourself up, you’re more likely to start procrastinating to avoiding because who wants to actually engage in the thing that’s going to be a disaster? Yeah, but if you say that’s a lot, I’m really going to have to work hard here. Then actually you’re priming yourself and let’s work hard. Or I know myself, it always seems like a big thing at the beginning, but once I start looking at it and really breaking it down, it always becomes more manageable. Those are the things you need to be saying to yourself in those moments, and they make really big differences.

Eric Zimmer 00:19:59  That is probably one of the biggest things that I, somewhere along the way, figured out. Probably talking to you all those years ago, who knows? Talking to lots of smart people. But that recognition that I just remind myself, like you’ve handled plenty of difficult things before. You can do it again. And I love what you talk about in the book. You’re like, we can’t lie to ourselves. Right, right. For me, just to be like, I’m great, I’m going to kill it. That doesn’t work for me because there’s some part of me that’s not what it’s feeling. So some realism, Like you said, this is going to be difficult. This is challenging. I don’t quite currently feel up to it. Our statements of honesty followed by for me and you’ve handled it before. And one of the things about getting to be your and I’s age is we’ve got a lot of experiences in the past. I’ve got countless ones that I thought, I’m not going to be able to do that, and then I do it and I can look back and go, okay, you know, I find this all the time.

Eric Zimmer 00:20:58  I get stressed out about common things. The one I make a joke about often is like, anytime it’s getting ready to get ready for a trip, we always have a lot to do before we leave, right? And I start to get it like, oh God, I’ve got so much to do. And I just remind myself, you’ve done this a thousand times. You always get enough done to go on the trip. It’s always worked out. And just that enough is allows me to kind of relax and be like, okay, you got this.

Guy Winch 00:21:24  This is my fourth book. And you think, oh, if four books with four books over 15 years, right? So it’s not as if I’m doing that every day And I don’t know if people know this, but when you when you sell a book that’s nonfiction, you don’t actually write the book and then send it to publishers and they go, let’s we love it. Let’s do it. You write a 25 page outline of what the book will be, and that’s what they buy.

Guy Winch 00:21:46  That’s it. It is an outline. That’s it. Yeah. And then when they buy it, they say, okay, great. Now turn the outline into a book. And it’s very overwhelming because it’s an outline that you could flesh that out in all kinds of different ways. There can be 100 books in that outline. Which one are you writing? Is that the one they thought they’re buying, etc.? So I reminded myself, because you said it and that’s oh yay, sold another book. And then you go, oh, yay. Got to write another book. And you know, and then the A turns into like a and it’s very overwhelming because you haven’t started you haven’t really figured out, well, actually how I’m presenting this material. What’s the structure of it? What’s the voice of it. How do I want to do it? And there are a couple of days and everyone I speak to, you know, and this was your experience because you also did this. Those first few days when you sell the book, before you actually start writing the book, it is like, what did I get myself into? Oh my goodness.

Guy Winch 00:22:41  You know, and it just feels so overwhelming. But what I was able to do this time, because it’s my fourth and maybe first time writers don’t have that privilege. It’s just to remind myself, like, it always feels this way because you haven’t started, you haven’t broken down the thing you haven’t. Like, for me, the way I do it is like I might spend three months in one chapter figuring out the structure, figuring out the voice, figuring out how I want to. Once I know that, then the rest comes much more easily. But in those three months I can be like, oh my God, it’s not working. This is already two months on one chapter. I have so many other chapters to write. How am I ever going to get this done in time? But I have the voice now that’s saying like, but you know, you always figure it out. It’s just a puzzle that you got to put the pieces together. So take a deep breath, go back to the puzzle.

Guy Winch 00:23:22  It’s so much more reassuring. But but again, you have to have that reassurance because otherwise there’s so much in life that just seems, and certainly in the workplace, seems terribly overwhelming at once.

Eric Zimmer 00:23:31  Yeah, that was certainly my experience, and never having done it, I probably had even more doubt. Yeah, but what I could fall back on is that I realized that nearly anything I’ve done that has been a significant undertaking. There are periods of it that I’m certain that I don’t know how to do it. I’m certain that the ideas I’ve got are lousy. I’m certain my ability to articulate those ideas have have left me this time. And so I had a little bit of experience to go like, okay, just stick in there. And for me, one of the things that I believe a lot in, and it’s the reason I talk about small steps and all that is, I believe that sometimes what we can take comfort in and we can believe in ourselves in, is the fact that we’re showing up.

Eric Zimmer 00:24:18  And for me, if I know that I’m showing up, I have confidence that I will figure it out. It’s when I don’t show up. The stress goes up. In your book, you talk about procrastination as this way that we make the stress worse on ourselves because when we are avoiding, that’s when, at least for me, stress really goes up. As long as I’m facing it to the best of my ability, I can. I can talk to myself and be like, you’re showing up, you’ll figure it out. But when I’m not showing up, that’s when stress starts to have a runaway effect, right?

Guy Winch 00:24:52  That’s what avoidance does. It really increases the stress. For two reasons. One of them practical, one of them psychological. The practical one is that you took a task. Now a book is not a good example because that’s such a big task. But let’s just look at small tasks that you have to do at work, the really unpleasant email you have to write to that client that you know is always so, so difficult, or the difficult conversation you have to have with someone about something that’s going to be so uncomfortable, you put it off because it’s going to be uncomfortable and it’s stressful, so you don’t want to do it.

Guy Winch 00:25:21  So you put it off, and then the next day you’re thinking about it again and you’re like, are you going to do that? You know, I’ll do it later. And the next day you’re thinking about it again, and the next day and the next day. So you’ve taken a task that was a 15 minute email, a 20 minute conversation. And instead of getting it done in 20 minutes, you have smeared it over three weeks, you know, supersized the amount of time you spend stressing about it. You have literally like turned the small thing into a huge thing. That’s the practical way we make it work. It’s a psychological way. With every avoidance, the message you’re giving yourself is, that is so terrible. To do that is such an obnoxious thing to do that I literally can’t stand it. So I’m putting it off. So now you’re making it seem even scarier. Now it’s going to be even worse now. Doing that thing seems even more, you know, like just this unpleasant than it was two weeks ago when you started kicking the can down the road.

Guy Winch 00:26:17  In both of those ways, you are making the stress much worse. You know, it’s one of those ways that we mismanage stress and self-sabotage and make things worse for ourselves. And we think of procrastination as we’re giving ourselves a break. We’re not giving ourselves a break. We’re punishing ourselves. We’re making it much harder to do. With spreading it out, we’re super sizing it. We’re making it more unpleasant in our own perceptions without giving ourselves a break we’re avoiding. And so one of the solutions that I talk about in the book, which I think is a useful one for people, is you just reframe the task instead of as obnoxious, annoying, unpleasant, scary, intimidating, whatever the overwhelming whatever the thing is. And this is a small task. This does not apply to a book. So, you know. Yeah, yeah. Anyone writing a book? This is not what I’m talking about. Talking about the stuff in the office. Reframe that as a nuisance. This task is a nuisance because nuisances are unpleasant, but we take care of them immediately.

Guy Winch 00:27:17  If you have a pebble in your shoe and you’re hiking, you don’t think to yourself, that’s really annoying. I’m going to take it out in 5 to 6 miles. No, you’ll pause and you’ll take it out right there. You’ll swatted the fly when it comes at you in the moment. You’ll remove the annoying tag that’s bothering your neck as it happens. Nuisances we take care of immediately because they’re nuisances and you want to bat them away. And if you can think of the tasks that you tend to procrastinate on as nuisances and frame them that way in your head. Think of them in that way. Use that word when you speak about them, or even think about them in your own head. You are much more likely to tackle them soon and avoid exacerbating the stress that comes from them.

Eric Zimmer 00:27:58  Yeah, I love that reframing of nuisance because again, there’s an intellectual honesty in it. I’m not being like, this task is great. You’re like, this is a nuisance. I don’t want to do it.

Eric Zimmer 00:28:08  Okay. That’s honest. And now let me deal with it. And one of the rules I try and have for myself with things like that is I ask myself, am I ever going to want to do this thing? Yeah. And if the answer is no, then I try. I don’t always succeed, but I try and do it as soon as is possible. Because to your point, every minute that I don’t do it, I’m just adding to the total suffering that comes with this task because I’m dreading it, that dread. And I just I will carry that dread around. And so there’s just this whole idea of I’ll feel like at another time, I’ll feel more like at another time. There’s just some of this stuff. Like, no, you won’t. There’s never a good time to do it. You’ll never I’ll never want to do it. And so I like I said, I try to the best of my ability to just do that thing as soon as I can. I want to stay with procrastination and avoidance, because I agree with you that this is one of the ways that we do make stress a lot worse for ourselves.

Eric Zimmer 00:29:13  You talk about procrastination is not about avoiding an obnoxious task. It’s about avoiding the unsettling emotions, those tasks of vogue. And it usually happens with our unconscious at the helm.

Guy Winch 00:29:26  This is what happens when we’re on autopilot, when we have pressure at work, and we just have a lot to do, and we just kind of, you know, we put our head down and get things done. The unpleasant task is over there, like, oh, we’ll do that one later. Almost an absence of thought. I mean, we often think that we’re thinking when we’re procrastinating, but we’re not. We’re kind of we’re not actually pausing. Is that a wise decision for me? You know, it’ll just make it worse. Should I really like. We’re not doing that whole calculation. We’re just like, no, let me put it off. Now what happens is this when you know we have coping mechanisms at our disposal, but we have automatic ones. And when we’re just we have our mind down we default to automatic coping mechanisms.

Guy Winch 00:30:07  The automatic coping mechanisms we have are primitive. They are there primarily to give us a little bit of relief, a little bit of emotional relief. So when we’re not thinking when we have a ten minute break between really, really difficult meetings, we will reach for our phone and surf and social media, and that won’t recharge us. It won’t make us feel any better necessarily. It might actually irritate us or make us feel bad because we’re seeing all our friends live up there. Great life. And here we are stuck between these meetings, you know, etc. but we’re not thinking. We’re just doing it automatically. We’ll automatically, you know, put off the difficult task because again, unconscious mind is like, let’s let’s give it a little bit of relief, you know. And when we are using our coping mechanisms in an intentional way, then we can be more sophisticated about it because a, you know, a prefrontal cortex is sophisticated. That’s not what our automatic coping mechanisms avail themselves of. We can it cannot.

Guy Winch 00:31:04  And so when we do that, we can actually start looking at consequences. We can actually be a little clever and go, you know what? Let me reframe that task as a nuisance and then it’ll seem less unpleasant. I’ll be less likely to put it off. Or let me think about why I’m so tense before this meeting. Maybe I should find five minutes to do some breathing exercises so I don’t go in like a live wire. Because if I do, I’ll experience everything is more unpleasant, and I might be more reactive than I should be. So let me actually use my wisdom here to I need five minutes to calm down because I’m so charged up. Or that other thing that my boss just said was so upsetting. Let me find five minutes. Go somewhere and actually called a loved one so I can get some validation and support and kind of calm down before I just kind of drag that into the next meeting. We can start being more clever and sophisticated and responsible and manage ourselves in healthier, more productive ways when we are on it.

Guy Winch 00:32:04  When we’re thinking consciously now, we can’t do that all day. Attentional abilities are limited. We can’t both get our work done and think of what our coping mechanisms should be and how we need to, like, manage it. That’s too much. We can do it in moments, but we need to do it in moments. And too many people don’t do it in any moments during the work. They literally they’re on autopilot from start to finish, and that’s when things are likely to go wrong. That’s when we’re likely to make similar mistakes, but we’re likely to start conflict even though we’re trying not to, and we’re likely to react poorly when we shouldn’t because we’re on autopilot and we’re not aware of how we’re feeling, what we need, and what small little tweaks we can do to regulate better, to be wiser. Why I wrote this book is because I don’t want it to sound like, oh, to have the mind over grind, to manage yourself better in the workplace, to to to catch the things you need to catch and tweak them is very laborious.

Guy Winch 00:32:56  It is often brain hacks, small tweaks, five minutes here, three minutes there that make critical differences. It’s something we can all do. This is not like, you know, you’re not changing the whole thing. You’re just introducing pauses. Reflection, slightly different habits, slightly different ways of thinking, and those make the critical difference. It is accessible. We can all do way better than we’re doing in terms of how we’re managing ourselves and how we’re experiencing life, both in work and at home.

Eric Zimmer 00:33:29  So if someone is listening to this and is hearing themselves in what you’re saying, which is, yeah, I am just one thing to the next. Throughout the day I, I drag out sort of one semi lousy coping mechanism after another. Even if I do take any coping mechanism, how do I start to interrupt this? Like, what’s one thing they could do tomorrow to start to bring a little bit more of this consciousness out of autopilot into their day tomorrow.

Guy Winch 00:34:01  So, okay, this is about the work data. A lot of the book actually talks about what you should be doing at home in addition. But in the workday, one of the things that you need to think more about is look at your schedule And where are the breaks? Right. We’re talking about where the breaks from the stress. Where are the breaks there. I talk about this in the book. When I say to people like, how difficult is your job? How stressful is your job? My job is terribly stressful. I hate my boss. I work for the most horrible company. You might feel that way. It is completely not useless and it’s damaging to think that way because if you hate your job, you are going into every day and every minute of every day activated with antipathy, expecting the worse. And you might not like a lot of your job a lot of the time, but it isn’t all horrible. No one’s job is stressful. Morning to night. So look at your schedule and identify where are small breaks I can take then? And what’s the most effective thing I can do? Do I have ten minutes to walk around the block just to get some air and change my mindset? Maybe I take, oh, this is a very difficult day, but you know what I can do? I have 15 minutes there between this really not great meeting and that not great meeting, what I’m going to do, I’m going to prepare my favorite lunch and I’m going to take it on and I’m going to like spend 20 minutes even. And I can look forward to like, that meeting’s not great and that one’s not great, but at least I can have my favorite lunch and that will be great.

Eric Zimmer 00:35:57  Interestingly, I just did a very similar thing a few minutes ago. I have three conversations today, which is a lot, although for you you’re probably having like six a day because you’re in the middle of a book lunch. So you’re like, I wish I only had three today, Eric. But nonetheless, I had about ten minutes and I was feeling very tired and I was like, I just wish I had a cup of coffee or which, of course, when I’m tired like that, what I want to do is just pick up my phone and do nothing. And I made myself walk up and down. There’s one flight of stairs in this little place I am. I was like, all right, I’m going to go up and down these stairs ten times, which for me I know is a good break. Like it? It resets me and it is.

Eric Zimmer 00:36:36  It’s that consciousness to really think about what will refresh us. That’s a constant one I think maybe everybody struggles with, but I certainly do, which is when I get a break, what I feel is tired. And so what I want to do is something that takes no energy, which is exactly opposite of what is almost always the best choice for me, which generally would be to go outside. It is very cold here right now and I was like, I just don’t feel like going outside. So the stairs it was.

Guy Winch 00:37:06  But look what you did is you kind of you woke up your body again. Most of us said today. Yes I did. So we want to do something that’s the opposite of what we did. Because otherwise when doing the same thing, and this is kind of what happens when we get home and we have a draining day and we, we miss one thing that our, our brain doesn’t distinguish well between mental fatigue and physical fatigue. So we sat all day, and then we get home and we feel wiped out.

Guy Winch 00:37:37  Yeah. I just need to, like, just veg out over here. I need to just zone out and just, you know, binge whatever show. Because I am wiped out, I am drained. You are wiped out mentally, not physically. You’re not physically tired. You might think you are, but think about it. You’re sad for 8 to 9 hours. You are not physically tired. And so actually doing something that requires you to get out of the couch, get up from the couch and go and do the thing. It can be exercised and can be something creative. It can be something. If you’re a maker, it can be making something. If you’re an extrovert, it can be socializing. If you’re an organizer, it can be organizing the thing that doesn’t happen on the couch, but the thing that you know about yourself that when you do it, you come back with more energy than before you left. In other words, the ROI is magical. There. You actually expend energy to do the thing and you come back feeling even more energized.

Guy Winch 00:38:33  And that is because at the end of a mentally draining day, resting won’t drain our battery further, but it will not recharge it. To recharge a battery, we actually have to do something rejuvenating, fulfilling, that’s that’s meaningful to us. And when we just sit on a couch and look at our phone or look at the TV, or look at the tablet or look at the PC, our brain is like, you sat and watch screens all day, and now you’re sitting and watching screens. I’m not really feeling much of a difference. In other words, you’re not recharging. You’re just doing the same in a different guys. So. So yes, getting up and going up the stairs ten times, it’s a city thing. It’s a small thing, but that is a much wiser thing that will give you more energy for the rest of the day. It will make the day seem less like a slug. It’s the wise thing to do.

Eric Zimmer 00:39:25  Yeah, I find that that situation you’re describing, and as I was reading your book, I find that one of the real challenges is this end of the day feeling really tired and then being inclined to essentially do what I’ve done all day, which is to sit and look at a screen.

Eric Zimmer 00:39:44  Now it’s I’m looking at something different on the screen, and it might be nice because I’m sitting there with my partner and you know, she’s rubbing my back or I’m rubbing her feet. I mean, there’s good parts about it. And yet this attempt to continue to propel myself out into life when I’m tired, I feel like this is the challenge that I keep having to push on and wrestle with. At my age, or maybe it’s just the age we are all in.

Guy Winch 00:40:11  But here’s the thing. Let’s set the bar in a reasonable place. Yeah, yeah. You don’t need at any age to get in the car. Drive 20 minutes to the gym. Do an hour long workout. Drive 20 minutes back home. If you’re really wiped out that day, it would be good to do once in a while. A couple of times a week. Yeah, but 15 minutes can’t do it because what you’re trying to do is to give oxygen to aspects of your identity, aspects of your personality that do not get expression during the workday.

Guy Winch 00:40:42  So if you’re a creative and you’re not using much of it working on your novel for 15 minutes, we’ll get some of those juices flowing. Doing a little bit of painting, doing a little bit of gardening. You know, if you’re an extrovert and you’ve been in, you know, just in meetings and meetings and meetings which are not a social thing, you haven’t interacted socially. You’ve interacted in all kinds of ways, but not socially. Then actually doing a video. Catch up with a friend for 20 minutes can get you going again, so be reasonable in what you’re doing. But but do it like. Because the other thing is, I say to people, a lot of times when we’re getting talks, I’ll say, I’ll ask the audience. I’ll say, what time does your work day end? And the hands go up and this one says, 6:00 for me. I leave the office at five. I shut the laptop at six. You know, I stop with emails at seven and I’m like, that’s not when you work day ends.

Guy Winch 00:41:29  Your workday doesn’t end when you leave the office. It doesn’t end when you finish your emails. It ends when you stop thinking about work and start thinking about whatever you’re doing in your personal life. So if you’re ruminating about work, you’re still working. If you’re worried about this thing that’s happening at work, you’re still at work. And so, you know, you need that distinction, because to not be at work, you actually have to be somewhere else. And that means at home. And then you need to be engaged in whatever it is you’re doing. And you can’t be engaged in two things at the same time. If you’re thinking about work, you’re actually, you know, as much as your partner is rubbing your back. You’re checked out. You’re not getting the actual benefit of it because you’re not focused on what that feels like. That the connective part of it. And how nice of her to do that. You’re not focused on that. You’re just replaying the thing that needed to happen today.

Guy Winch 00:42:14  That didn’t happen. And da da da da da. So, you know, that’s the idea of like, you know, we need to be, you know, more aware of what’s happening. If you’re thinking about work, you’re still at work. And if you’re home, then what are you doing? And is that the best thing for you to be doing? And by all means, take a night where you’re vegging. But it can’t be every night, right?

Eric Zimmer 00:42:32  I think that’s the trick is just to. For me, anyway, that’s what I’m trying to do. I’m trying to have some variance. I’m trying to say like, okay, can I get 30 minutes of playing guitar in before I start to veg out? Can I spend two nights a week where I actually do get out of the house and go somewhere and do something, you know, to keep the balance? Let’s talk about this idea, though, that you just talked about, which is that our workday ends when we stop thinking about work, I want to explore it from a couple of different options.

Eric Zimmer 00:43:04  The first is simply you’ve got a chapter in the book where you talk about how a client of yours called it the Blitz, right? The nightly intrusion of work thoughts. And the very simple delineation is that if you’re thinking about work, you’re still working, but there’s a subtlety in there also, I think, which is often what is the nature of the thoughts that I’m having. You talk about rumination as being sort of the replaying of thoughts. Talk to me about what rumination is to start, and then we can kind of broaden out from there.

Guy Winch 00:43:44  What rumination is, is that you are processing, supposedly processing the upsetting, distressing, angering, unfair, whatever events of the day, the, you know, the distressing things that you haven’t had a chance to process or maybe you have, but you’re replaying them. You’re thinking about. The moment your coworker said something really rude to you about how your boss, you know, kind of chewed you out in the meeting, that, you know, the client that yelled at you and you really need that client.

Guy Winch 00:44:10  So you had to tolerate it and how annoying that was. And you’re not thinking about it in a productive way, you’re actually just replaying the upsetting event. So for example, and people literally, you know, do this. You might spend a good hour imagining that client yell at you and then fantasizing about, I wish I could have said this, and I could have said that, and if I would have like, been able to respond, I would have said this to you just had a fantasy conversation for an hour, which you’re never going to have, because the moment person, you’re not going to do it anyway because you need the client. but in doing so, there might have been a few moments of satisfaction of the the mic drop moment where you figured out I’m going to, you know, put them in their place. But what you actually did is you just reactivated the whole distress of the event. You just went lived the upsetting thing over and over and over again. So it was upsetting when it happened.

Guy Winch 00:44:59  And now you’re diving in voluntarily? Slightly, because it’s not voluntary necessarily, but you are indulging it over and over, like you’re reliving the worst moments over and over and over and over again. And it’s very, very unproductive. It’s very damaging. You are flooding your system with, you know, with stress when you’re doing it. The research says that the more you ruminate about these kinds of things after work, the poorer your sleep will be, the more likely you are to eat unhealthy foods you know for comfort. The worse your mood will be, the more checked out you’ll be in whatever else you were doing. And over time, the more predisposed you will be to cardiovascular disease. And people can ruminate about these distressing, upsetting pressures from work for hours in the evening. They can spend the entire evening. You know, I mean, how many of us have had to rewind the thing because, like, I have no idea what’s happening right now. And then you start with, oh my goodness, it’s been half an hour that I haven’t been paying attention to this.

Guy Winch 00:45:52  Or you’re reading something and suddenly like, wait, who’s this? I have no idea what’s happening because you would completely check it out and your family can tell. Your kids can tell, your partner can tell because they’re talking to you and you have the look. Teenagers do this glazed thing like, I might be looking at you, but I am somewhere else. It’s very, very damaging. And you can think of it as unpaid overtime because you’re at work. You’re having all the stresses of the work because you’re reliving them, but you’re not getting anything done and no one’s paying you. So what are you doing? Do you know what I mean? And so. And rumination. It’s habitual. We can do it for a long, long time, you know. Some people can do it for ten hours a week. That’s. That’s an extra day. And plus, you know, at work in a damaging way, not accomplishing anything. But it feels compelling. It feels like, oh, I’m thinking through things that seems important.

Guy Winch 00:46:38  And these are intrusive thoughts. That’s why you know, that person, the client and that story called it the Blitz because it’s like it’s external. Like you might you might not want to. You might. I’m desperate to switch off, but it just occurs to you. And then you start thinking about it and it occurs to you again and you start thinking about it. That’s what’s really tough. So you really need, when you’re ruminating about work like that, you really need a game plan about how to stop. That requires you to pause whatever’s going on and be like, I need to address this because they’re mechanisms. They’re tools. I give them in the book for how to stop that from happening. But it requires mindfulness. You actually have to do certain things, and you have to be on it because otherwise, you know, like, again, it can happen. And then at 3:00 in the morning it can happen again. And then, you know, like literally when something’s really upsetting, you know, at work in that way it can go on for weeks, like people that didn’t get the promotion that they wanted, somebody else got favored over them.

Guy Winch 00:47:33  It can stew about it for weeks.

Eric Zimmer 00:47:35  So let’s introduce a little bit more nuance into that, because I don’t think the answer you’re saying is just stuff. Whatever it is you’re thinking or feeling away all the time. Avoid. So when do we know the difference between processing usefully and ruminating or said slightly differently. Like for myself, there are times that I have thoughts about work that I’m like. I’ve thought this 55 times already and I’m covering no new ground. For me, that’s rumination. There are other times I’m thinking about something work related. I may not be at work, but it feels like something good is happening. It feels like I’m uncovering new territory. It feels like I’m unlocking something. It feels. It feels emotionally positive to me. So I know it’s not just thinking about work. I think it’s in how we are doing it. How do we tell the difference? And if we do recognise that we are ruminating, it seems like maybe on some level there’s something that we have to process that we haven’t yet.

Eric Zimmer 00:48:44  So, like, what do we do? Like what are some of these steps.

Guy Winch 00:48:47  That might be something we have to process that might not be there might not be something we could do about it. We’re just in other words, that’s the tricky part. Now, look, you know, you’re ruminating because it’s not just that you’re playing the upsetting event. You are feeling it viscerally. You are active. In other words, if the event was, like really angering, you know, outraging and unfair, you will feel the resentment, you will feel the stress of it. You will feel the frustration of it viscerally. That’s how you know you’re ruminating because you’re activated like you feel it in your body. When you were talking about that thing you were doing, you were thinking about work and you were treading new ground. You were in your head. You weren’t in your body. You were problem solving or thinking creatively. That is good. Now, again, whether you want to do that after hours, it’s fine.

Eric Zimmer 00:49:32  Agreed?

Guy Winch 00:49:32  Yeah. Different question. And problem solving eases stress. When something’s troubling you and you’re trying to figure out what can I do about it? Or what direction should I go with this? Or what would be a good way to kind of think of it or reframe it like then you’re actually trying to figure something out, your problem solving. You’re thinking about actions that you can take. You know you’re thinking more creatively. That has been shown to reduce stress because whatever it is that’s troubling you, you’re actually unraveling the knot, right? With rumination, you’re just banging on the same knot over and over again. You’re just like, you know, picking at a scab, at an emotional scab and reactivating the wound. So that’s not productive. And indeed, one of the ways you, you, you, you manage rumination is you turn the upsetting thing into a problem solving question, into a question that needs to be resolved. So if it’s about, you know, the client that yelled at you and you kind of have to tolerate it, the question then becomes, how do we need to manage this client going forward? Do I need to talk to them and set limits with them? Would that be productive to do now? Should I wait actually, and wait for the next time they want to start raising their voice and do it then.

Guy Winch 00:50:40  And if I want to do it, then what’s the most respectful way that I can do it? That won’t cost me the client. What’s the threshold for action that I should anticipate? Let me think of the language that I can use. Maybe I should shoot them in email and make some kind of reference to it. Like you’re trying to figure it out when you’re doing that. Again, you’re in your head. You’re not in your body because you’re actually thinking. And once you figure it out, then, okay, I don’t need to keep obsessing about what the client did, because now I know what I’m going to do about it. If anything. And maybe the result is okay, I really there’s not much I can do with that client because they’re super sensitive. They’re super reactive. So what I can then figure out is then the next time I have a meeting with them, what kind of support can I line up afterwards. Because I’m going to need to vent. You know like who can I line up to be ready to talk to that I can go at a meeting with that person again I need to tell you they were in great form, you know, like what kind of bingo card can I make with all the insults that they throw to see? At least let me amuse myself if they’re going to like, you know, bingo.

Guy Winch 00:51:40  That was very good. You did all the nasty things. You know, like, find ways to deal with it. That eases stress.

Eric Zimmer 00:51:46  You’ve got a couple other approaches. So one is you convert these ruminative thoughts into productive problem solving. Another approach, you say is sort of weaken the emotions by reframing them. What are a couple reframes that are easy to use in this case?

Speaker 4 00:52:02  So what fuels.

Guy Winch 00:52:04  The rumination is not the angry client angry, the unpleasant client hostile client, but the emotions that that evoked in us? So it’s the upset. It’s the embarrassment, it’s the outrage, it’s the resentment. So if you can reduce those, if you can reduce the emotional intensity that you have about those things, then the urge to ruminate lessens. So how do we reduce emotions? How do we regulate our emotions? Well, there are many ways we do it. We can suppress them. That’s not the most effective way to go. Or we can reframe them in a way that makes the incident less toxic to us.

Guy Winch 00:52:43  For example, with the hostile client that I just mentioned. I can reframe that as. Oh, you know what? This one was the last straw. They actually crossed the line in what they did. And luckily it was a zoom call that we were recording. So now I actually have evidence to go to my boss who can then go to their boss, or now I have some kind of evidence that allows me to actually do something about this. Or like this time it was so bad that I do have grounds and I’ll do it delicately, but I can actually act because they literally now they stepped in it. They went too far, or now they just alerted me that I’ve been putting up with too much all along. So great. Now I need to figure something out because I was just like thinking this comes with a territory. But you know what? Being, you know, abused and bullied at work is not something that I should accept is coming with the with the territory. So that incident was useful because it like got me to see things differently.

Guy Winch 00:53:42  The minute you start thinking and reframing the thing like that, then you’re less upset about it because now there’s utility to it. There was an opportunity in it. It did something that allows you to address the situation, which you might have needed to address all along. Those are examples of reframing that makes the emotional load of the incident lessen, which makes the urge to ruminate lessen, which allows you to then problem solve and reduce it even further.

Eric Zimmer 00:54:06  The last one is that you may develop an absolute intolerance for ruminations by labeling them as rumination and fostering disgust towards them.

Guy Winch 00:54:17  This is something I trained myself to do years ago because I’ve been I’ve been writing and thinking about ruminating for a while now, and because it’s so unhealthy, because it’s so toxic, and because it’s so clear to me. And I hope it becomes clear to you after reading this, you know, this book that, wow, this is elective damage I’m doing to myself. Like really elective damage that I don’t need to do. I am introducing, not introducing, but I am tolerating something so psychologically and physiologically toxic to my life unnecessarily.

Guy Winch 00:54:54  I am not. I’m not okay with that. And it’s fine that my mind, you know, a mind operates in such a way that it’s going to bombard us with with these ruminations. I’m going on a campaign against it. I am going to. I’m not tolerating it. So now, in stressful periods in my own life, I’ll ruminate. And by ruminate, I mean I will get the thought. The intrusive thought will occur. I’ll start to like, go down the rabbit hole, but a few steps. I will catch it really quickly and I’ll be like, oh no, no, no, no, no, no, I’m not doing that. I am not indulging that. I’m not letting that person into my brain or into my evening. If it’s a it’s usually better person. I’m not letting that person into my evening. I can’t stand that person. I don’t want them at home with me. I’m not giving them stage time in my brain. I’m not indulging that thought. So I catch it quickly and I react quickly with disgust, I expel it.

Guy Winch 00:55:43  And that’s the place you want to get to. Once you are clear about what’s rumination and what isn’t, once you’re clear about like, air. You know, I don’t want these people in my head. Then you can develop the antipathy, and it will really help you have a more quicker reaction and a sharper reaction to not indulge.

Eric Zimmer 00:55:58  Yeah. I think one of the other things that I tell myself that really helps me with it also is that every time I do it, I make it more likely I’ll do it again.

Speaker 4 00:56:07  That’s true, though.

Eric Zimmer 00:56:08  I recognize the repetitive, you know, nature of it. I also treat it as like, get out of there quick. I mean, being a recovering addict, there was a time in my life where the thoughts that I had around using were so clearly destructive that I had no tolerance for them. Right when I noticed one was there, it was like, we got to get out of here somehow. There are there are ways of getting out of here that might be more constructive than other ways, but any of them is better than being right here, and I feel similar about these rumination patterns in the same way that like, okay, I love some of the things you have in here, like, puzzles, counting backwards by sevens, memory tasks, you know, little things that we can do to give our brain something to do.

Eric Zimmer 00:56:57  My favorite is the Alphabet Gratitude game, where I try and think of something I’m grateful for. It starts with a and then something that starts with B, or I’ll pick a song I like that starts with A and try and hear it. But if that’s not working, I’m like any distraction, right? I mean, again, within reason is better than sticking around with this particular thought pattern. So I agree I have a very low tolerance for it doesn’t mean I don’t do it. I try and recognize that like this isn’t going anywhere.

Guy Winch 00:57:28  You know, when I talk about the ways work invades your life, this is how work invades your thoughts. And if you think about this, this work invading my thoughts, this is the most obnoxious people that I don’t like, because it’s usually those are the ones you illuminating about invading my thoughts, invading my home, invading my evening. I’m sitting here next to my partner and they’re in my head. If you see it that way and you get, you know, appropriately turned off, annoyed, disgusted, then you develop an intolerance for this unpleasant thing.

Guy Winch 00:57:56  Now, again, I use the signal. If you’re ruminating about it, ask yourself first a question. Is there something I need to figure out there? yeah. You know, like, sometimes there’s just. No, my boss does this thing, and there’s nothing I can do about it, and it’s just very annoying. Each time there’s no more for me to figure out. And then you want to use distraction. But ask yourself, is there something you need to figure out? Let me figure it out. But if not.

Eric Zimmer 00:58:17  Yeah. Yeah. My question is just always is this useful? Right? Is this actually in any way useful to where I want to be?

Speaker 4 00:58:24  Right? Great question.

Eric Zimmer 00:58:25  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 Six Saboteurs of Self-control.

Eric Zimmer 00:58:45  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 once. Let’s make those shifts happen starting today when you feed net book. Well, amazingly guy, I just looked at the clock and we are at our time to wrap up. There is so much in this book that we didn’t even begin to get to. We didn’t talk about rest and recuperation in any meaningful way. We didn’t talk about knowing how much work is overwork. We didn’t talk about how our jobs impact our relationships. We didn’t talk about how to know if it’s time to leave a job, which is an outstanding chapter. That’s something so many of us spend. Talk about ruminating. Spending a lot of time thinking, should I leave this job? You’ve got some great tactics in there for how to do that. So we’ll have links in the show notes to where people can get the book and find more about you.

Eric Zimmer 00:59:48  But there’s so much in this book we didn’t cover. It’s an outstanding book, and I always appreciate any chance you and I get to talk. So thank you so much, Guy.

Guy Winch 00:59:56  Thank you so much for having me. And I really appreciate the conversation.

Eric Zimmer 01:00:00  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. Share it 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.

Filed Under: Featured, Podcast Episode

Unhinged Habits: Transform Your Life by Doing Less with Jonathan Goodman

February 6, 2026 Leave a Comment

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In this episode, Jonathan Goodman discusses defines unhinged habits and how to transform your life by doing less. He shares how selling his software company led him to focus on writing and living intentionally. Jonathan also explores the importance of prioritizing money, health, and relationships, embracing life’s natural seasons, and making conscious trade-offs. He explains how intense focus can transform habits, the value of childhood passions, and the difference between meaningful and vacant activities. The episode encourages listeners to nurture what matters, let go of what doesn’t, and periodically reset for a more fulfilling life.

Please take our quick 2-minute survey and help us improve your listening experience: oneyoufeed.net/survey

Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • Discussion of the importance of prioritizing life’s triad: money, health, and relationships.
  • Exploration of the concept of life seasons and the need to focus on different priorities at different times.
  • Insights on habit formation and the necessity of making trade-offs to avoid burnout.
  • The metaphor of the “good wolf” and the importance of nurturing positive qualities within oneself.
  • The significance of recognizing when a season ends to allow for rest and reflection.
  • The idea of maintaining balance in life and the dangers of comparing oneself to others.
  • The role of intentional living and making deliberate decisions about time and energy investment.
  • The benefits of an exploratory mindset and trying new activities to discover what fits best.
  • Discussion on the social and physical benefits of engaging in inclusive activities like games.
  • The impact of modern life on natural rhythms and the importance of consciously ending seasons for personal growth.

Jonathan Goodman has spent 13 winters exploring the world—first solo, then with his wife, and now with their three children—challenging educational conventions while building multi-million-dollar businesses. Featured in Men’s Health, Forbes, Robb Report, Entrepreneur, and Inc., Jon proves that you don’t have to choose between professional success, meaningful relationships, and fulfilling adventure. His new book is Unhinged Habits: A Counterintuitive Guide for Humans to Have More by Doing Less

Connect with Jonathan Goodman: Website | Facebook | Instagram | LinkedIn | YouTube

If you enjoyed this conversation with Jonathan Goodman, check out these other episodes:

How to Create Elastic Habits that Adapt to Your Day with Stephen Guise

Behavior Change with John Norcross

Tiny Habits for Behavior Change with BJ Fogg

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Episode Transcript:

Jonathan Goodman 00:00:00  When you consider that we all have this triangle that operates our life of three main priorities money, health, relationships. That’s your life’s triad. The process of betterment is simply the process of thickening that triangle, of reinforcing that structure over time. The problem is, you can’t overload one side of it and ignore the other one, because what happens to a triangle? The damn thing collapses.

Chris Forbes 00:00:29  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.

Erich Zimmer 00:01:13  We spend a lot of time trying to add the right habits, the right routines, the right goals. But what if a bigger change comes from removing what no longer fits? In this episode, I talk with Jonathan Goodman, author of Unhinged Habits A Counterintuitive Guide for Humans to Have More by doing less about the idea that you’re not the author of your life, but you can be the editor. We explore why subtraction is so hard. Why say no is often the most honest move, and how clarity comes from choosing fewer things more deliberately. Honestly, Jonathan and I don’t agree on everything, but I find all of his ideas worth considering if you’ve ever felt stretched thin, pulled in too many directions, or quietly frustrated with your own ambition, this conversation offers a grounded and realistic way forward. I’m Erich Zimmer and this is the one you feed. Hi, Jonathan, welcome to the show.

Jonathan Goodman 00:02:14  Yeah, man, it’s so good to be here.

Erich Zimmer 00:02:15  I’m excited to talk with you. We’re going to be discussing your book, which is called Unhinged Habits A Counterintuitive Guide for Humans to Have More by Doing Less.

Erich Zimmer 00:02:25  There’s a number of things in that book that I think are going to be really interesting, because they are a little different than the way I see certain things, so I’m really looking forward to talking through some of that. But we’ll start like we always do with the parable. And 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. What 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. They 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.

Jonathan Goodman 00:03:08  There’s a virtually unlimited amount of opportunities we all have these days. What do you decide to do for your work? What trade offs do you decide to accept in order to commit more, maybe to your family or your fitness? Show me your habits.

Jonathan Goodman 00:03:25  I’ll show you who you are. Right? And so what that parable means to me is, hey, what are you focused on? How much are you willing to commit to what you’re focused on? Just last week, I finished the sale of a software company that I owned. It’s called Quick Coach. Impressive, right? I exited. Now a software company. I have that word behind my name. Yep. Put it. The story that you don’t often hear is I lost $1.4 million. And so I sold the company. Sure, I got a little bit of money back, but the reason that I sold the company was because I made a very concerted effort for this season of my life, that writing and authorship was going to be my primary focus for two reasons. Number one is it fills me up energetically in a way that nothing else does, makes me that a human. All these things. And the second is, if you work backwards from the lifestyle properties that I desire, the ability to never miss a meal with my family, a breakfast or a dinner or lunch with my wife, the ability to walk my kid to school and pick him up every single day.

Jonathan Goodman 00:04:30  There’s not a lot of professions that really lend themselves to that. Running a SaaS business is certainly not one of them. No. And so what are you willing to accept in order to go after what you truly want? That’s what that parable means to me.

Erich Zimmer 00:04:45  It’s one of the things I really love about your book is that it hits this idea head on. You’re going to want multiple things. Almost all the time. Like that’s just a that’s part of being a person that’s interested in life. Yeah. And that we are going to have to be making trade offs. I mean, in my book I talk about it as motivation or complexity. Right. We are just we are complex creatures. We are motivated by a lot of different things. But I love how your book takes that on kind of head on. And then secondly also recognizes that there’s a real seasonality to things. There’s a period of time to push hard on work. There’s a period of time to double down on the family. And these things can be seasonal within a year.

Erich Zimmer 00:05:32  They’re also seasonal within a lifetime. Right. The season of life I’m in is a very different season of life than you are in. My son’s 27, so we have very different seasons of life. And if we are comparing ourselves to each other without recognizing that that can be a source of a lot of suffering. So I just loved that degree of sort of frankness and honesty, kind of right out of the gate with the book.

Jonathan Goodman 00:05:56  It’s hard.

Erich Zimmer 00:05:58  Yeah.

Jonathan Goodman 00:05:58  It’s hard. The problem is never in the gaining. The problem is always in the perception of loss somewhere else. When you consider that we all have this triangle that operates our life of our three main priorities, just about every person has these three priorities, right? Money, health. Relationships. That’s your life’s triad. The process of betterment is simply the process of thickening that triangle, of reinforcing that structure over time. The problem is, you can’t overload one side of it and ignore the other one, because what happens to a triangle? The damn thing collapses.

Jonathan Goodman 00:06:31  Yeah, you have to maintain the other sides. And so tell me if this resonates, Eric, you’re crushing it in your business and it’s going really well. But maybe your health has taken a step back. Or you’re crushing it with your health, with your fitness, with your workouts. You look like a fit guy. But maybe you aren’t spending quite as much time calling your parents and you feel guilty about that. No matter what we’re doing, whatever we’re winning at, the benefits of that are downplayed by our brains. Woolley, constant Woolley of what we’re not doing and why is few is not rational. Fear is an irrational response to the unknown. We only feel things if we’ve never taken the time to define them. Once you can define what the unknown is, all of a sudden it’s not scary. It’s either okay. Is this actually a problem? If so, what do I do? Yeah, or most of the time it’s fine. I was scared about nothing.

Erich Zimmer 00:07:28  Write. I love your triangle.

Erich Zimmer 00:07:30  Because it seems to me that most of the time in life, this is the true state of affairs. Lots of things might be going well, but there’s something that’s just not. And of course, we give our attention to the thing that is not going well, right? We focus all our attention there, and I love this idea of reinforcing the walls of the triangle. I also love that you’re pretty clear about the fact that there are times that you’ve got to really focus on one side of the triangle. You know, I’m in that phase right now. Your book is coming out sooner than mine, but I’ve got a book coming out in March, and for me, I’m working harder in a certain way than I normally do.

Jonathan Goodman 00:08:10  Tell me about that. In what way? What are you doing?

Erich Zimmer 00:08:12  Well, I’m just spending more time trying to promote the book. I’m trying to build relationships. I’m trying to connect with people. I’m just putting in more time than I normally do. And so that means that my my fitness is not as on point, maybe as it is at different points, I’m spending less time in certain relationships.

Erich Zimmer 00:08:32  And so now of course maintaining those other two is important. But I’m okay right now is saying like, okay, this is a three month window, right? This is a three month window that I’m going to really be sort of doubling down in this area. Talk to me about that in your own life.

Jonathan Goodman 00:08:51  Well, I’m just coming out of what I call a planting season. You’ve got planting seasons. You’ve got over seasons professionally. What it sounds like. Eric, is that you’re in a planting season right now. You’re going out of your way to reach out to people, myself included, that you might not have otherwise sent a message to saying, yo, I caught you. You are catching people in the act of doing something good. What a wonderful way to live. Right. I caught you. You did something good, I saw it, and then you make a connection. You’re networking, you’re producing more content, etc., etc.. You’re planting. It is much more externally driven, which is great.

Jonathan Goodman 00:09:30  That’s the season that I’ve been in this past year as well. I’ve been very much in a planting season, same, same type of idea. I’ve hosted 40 different meals with over 150 authors in seven different cities. I’ve flown to New York City nine times. I decided that I’m going to have a $50,000 marketing budget this year that is solely dedicated to bulk buys of other authors books as a way to support them, because I believe that when you exist in an industry, you exist. You are a citizen of that industry. But also, of course, what’s a great way to get to know somebody really well that you admire, that has the type of audience that you desire for your product. You buy those shares and you distribute it to your community and you become their biggest fan. And so I would much rather commit $50,000 for me as that budget. Then give that to meta to send more advertisements, or to another ghostwriter to be able to create more content. It’s just two examples, kind of from our work.

Jonathan Goodman 00:10:36  Well, today, as we record, this is the final day of meals because on December 29th I leave for Abu Dhabi and I’ve got an eight year old and a three year old and seven month baby, and then I’m gone for seven months. I’m going to be in Indonesia for three months, in Japan for three months. Next year is a harvesting season in totally focused, right? Very much taking advantage of all of the seeds that I’ve been planting in the last year. Not calling in favors, but I’m not going out of my way to make more connections, going in deeper and working on collaborative projects with existing connections than I need. So that’s how I view when it comes down to these professional types of things. It’s okay to work really hard in a really singular focus for a period of time. But what we got to do is we got to end that season and no one seems like, why are we doing this season? When are we going to end that season and what’s coming next, building off of that season? Yeah, that’s the important.

Erich Zimmer 00:11:37  Part I agree. I mean, I remember I was in the software business for years and years, and what I realized was I had this mindset that like, well, just once this release is done, once this release is done, everybody to all settle down. And I finally realized like, no, it’s not. The minute we get this one done, the pressure is going to be on to do the next one. So if I’m motivating my people with like just push a little bit more, but I’m never delivering on the back end of that for them or me, that’s problematic, you know, because then a season isn’t a season, it just becomes the way everything happens. And so I really relate. I’m going to be very conscious that, like, this is going to end and I’m going to now in this next season, focus more on family or I’m going to focus more on health.

Jonathan Goodman 00:12:25  What I love about software design is that the majority of companies who do it do it in sprints.

Jonathan Goodman 00:12:30  Did your company work that way? Well, you had a two or 3 or 4 week sprint and it was just splint after splint after splint. But it was a very yeah, solo dedicated process.

Erich Zimmer 00:12:40  Yeah. I mean, later in my career, I was doing it long enough that I was in the old way of developing, you know, sort of the waterfall software method. Right. When you work on a release for nine months kind of thing. You know, later in my career, everything became more agile and became more, you know, to your point, these short sprints, which is obviously a better way to do it.

Jonathan Goodman 00:12:58  The other part that I think is really important about your story is how much better you’ve been able to do with what you’re doing now because of your experience in software, because of your other experiences in other worlds. I think we need to talk about that more, about how important it is to explore other people’s worlds, to be able to best exist in your own.

Jonathan Goodman 00:13:19  How many different hats have you tried on in order to figure out which hat fits right?

Erich Zimmer 00:13:23  I mean, I tried on a whole bunch of hats for 40 years, probably before I found the current hat, which seems to be the best fitting hat so far.

Jonathan Goodman 00:13:31  But you able to take some skills from the other house and bring them with you. I mean, I talked about the software platform that I built. Clearly, it wasn’t for me for the beginning. I mean, this was one of the many companies that I had built over the years. And and it was one of four companies at one point that I owned that I didn’t operate. I didn’t operate this one. But I was still, you know, the guy who owned the company. Well, look, I can consume an unlimited amount of content about writing, about authorship. That’s one of the reasons that I knew that it was for me. How do you know that a thing is your thing? You have boundless energy for it. You can consume an unlimited amount of content for it.

Jonathan Goodman 00:14:07  No matter how much you struggle with it, it never burns you out. For me, that’s writing. That’s authorship. I couldn’t watch one five minute YouTube video on SaaS. It bored out of my mind. So, flicking through my social media. Yeah, well, that in and of itself is assigned to me that this is not my thing. Throw this in the bucket of a good idea for somebody else. Yeah, but in doing it and in deciding that I was going to do it because I, I refused to commit to a professional project if I’m not going to commit to a minimum of 3 to 5 years of focus on. So I take a long time deciding what I’m doing, and then when I decide to do it, I’m, you know, this is this is through you is minimum, right? So I did that. Well, the amount of second and third order thinking that I was able to deeply embed, to make me better at making decisions in every other aspect of my life, from, family to how I work with my kids to the way that my wife and I manage our household, to my investments, to, of course, my business and everything in between doing that software thing that is 100% a black eye on my career made me so much better at everything else.

Jonathan Goodman 00:15:19  So how many other hats have you tried? Even if it’s just like this weird thing that you do on the weekends, you might like it like pickleball. What a weird little silly fun game that is. Or you might not like golf. What a what a waste of time that is. You know, it’s just like. What is it?

Erich Zimmer 00:16:00  You talk about this a lot in the book. This idea of exploration. I think having an explorer’s mindset and having the mindset that you’re describing means that success or failure isn’t that you find one thing and you stay with it. It’s more about let me try different things. And if I do it for six months and I like it and I learn something from it, and then I’m like, well, this isn’t for me anymore. Great. You know, I mean, I have a lot of short run little like excursions where I’m really interested in something. And then I have some long ones, like I’ve been a guitar player for 30 years. Right? Okay.

Erich Zimmer 00:16:37  So I’ve got some that just continue. But then pickleball, I mean, I’m age appropriate, right? Sure. I played pickleball pretty intensively for a couple months, you know, and then it just sort of fell off for a couple of different reasons. I may go back to it, but but I kind of I like that. And I think I’m like you in this way that I have some things that are steady, but I also have some things that I just like to try, like do something new, something different. Like I get renewed inside by that process.

Jonathan Goodman 00:17:07  Yeah. You ever see that meme where there’s this guy who’s just shirtless, like sitting on a picnic bench, sipping an espresso with a lion beside him, and he’s just like, you know, chest hair, like, whipped. And it’s like, this is what man was like before pickleball was invented.

Erich Zimmer 00:17:25  What I really want to play is tennis, but I have found that a very hard thing to organize. Whereas pickleball, I just sign up and show up and there’s people to play with.

Jonathan Goodman 00:17:33  But it is tennis. You need to be commensurate in your skill as the other person, right? Who else? The game sucks. Yeah. And like, I played tennis with a neighbor for years and we just we just go 1 or 2 nights a week and go down to the court. We’d walk down the court from a place, but I haven’t been able to find anybody else because, I mean, I’m not very good at tennis. I’m like the guy who can run back and forth and hit the ball back.

Erich Zimmer 00:17:54  But if we lived near each other, we’d be perfect for each other.

Jonathan Goodman 00:17:56  We’d be.

Erich Zimmer 00:17:57  Perfect. That’s about exactly my skill level then.

Jonathan Goodman 00:17:59  You know, pickleball, when I lived in Mexico most winters. And there’s a game. And I kid you not, the age ranges of people who play are 23 to 68 in a single game. Men and women. And don’t get me wrong, those absolutely people who are better and people who are worse. But the fact of the matter is, we can have eight of us and we can just rotate a two on two game for an hour and a half and have a blast.

Jonathan Goodman 00:18:23  There’s not Many games like that. So I think it’s maybe it’s a sport. Maybe it’s not. I don’t really care about that definition, but it’s just a fun thing to do.

Erich Zimmer 00:18:30  It’s definitely a game and I like games, you know? It’s definitely a game. And if you can get a game that causes you to move at the same time, I feel like that’s a that’s that’s quite a victory.

Jonathan Goodman 00:18:39  Hell yeah. But look, I mean, going back to like, question and not about pickleball and how manly or not manly it is. the, the reality of it is humans were made our brains and our bodies were designed to stout and to stop things, to have seasons, to end our seasons. I have a minor in anthropology. I never talk about it, but like, think of it from a pure anthropological point of view. Spring, stumble and fall. Hunter gatherers, foragers, whatever. We worked really, really hard, right? The days were long. The nights were short.

Jonathan Goodman 00:19:12  We didn’t sleep as much. We worked really, really hard. And then the winter would come and we’d stay in with our communities. The days were shorter. The nights were longer. We slept more upon and done it. Done it again and again and again and again. And then you had the clock, and you had the light bulb that was invented. And now all of a sudden, natural time takes a backseat to artificial time. And seasonality is removed. Right now it’s 24 over seven. 365. Humans are terrible at subtracting. We naturally add over the course of any season, no matter who you are, no matter how good of a minimalist you are, doesn’t matter. You’re going to add commitments. You’re going to add stuff, you’re going to add relationships. You’re just going to take it in. If you never end your season, you’re going to be in this constant additive space, pouring water in your cup over and over and over again. Of course, it’s going to spill over.

Jonathan Goodman 00:20:10  What you have to do is you have to stop your season in order to recover, but also in order to iterate and say, is what I’m doing now is what I bought. There is who I’m hanging out with there. That was right for me at that time. Is that right for me now? Based off of who I am today, not who I was when I agreed to that. That’s that’s the process of iterative development. And that flies in the face of this idea of we have to be consistent. We have to get a little bit better every single day. I don’t think that that’s very natural mathematically. I think that that’s correct. I don’t think that’s very human, though.

Erich Zimmer 00:20:47  I have a book titled How a Little Becomes a Lot. So it’s that idea, and I think that there are types of change where consistency, particularly if you if you’re the sort of person who starts things and never can stick with them or can never really get focused. There’s something to be said for for an incremental approach, I think so.

Erich Zimmer 00:21:07  And there’s also, I think, something to be said for intense approaches. You know, I go through seasons like I, I think meditation is important, and so I generally have a meditation practice, but every couple of years I’ll get a, I get a little burr up my behind and I’ll hire a teacher and I’ll go, I’ll go, really, you know, I’ll go really in for, for six months. You know, I’ll kind of really deepen into that. I’ve been a Zen student mainly. And Zen has something happens every year. It’s called on go and go. I don’t know how to pronounce it exactly, but it’s a it’s a period of you, you at this time every year, you ramp your practice up, okay. There’s a there’s a three month period where you, you kind of say, like for this three months, I’m going to really give this more attention than I normally do. And then that ends and you kind of go back to what you’re doing.

Jonathan Goodman 00:22:03  So here’s the cool thing about writing books is that when you send them to people every once in a while, somebody will come back with to you with a really neat key new insight onto the ideas that you’re trying to put out into the world.

Jonathan Goodman 00:22:18  Somebody named Matt reached out to me when I started talking about the concepts. Right. And and he said, I’m, I’m a I’m a writer for Psychology Today. This is really interesting. I’d love to see a copy of your book. Maybe I’ll do an article about it. I’m sure you’ve gotten these messages before you send a copy of the book. And you never expect to hear back. Right.

Erich Zimmer 00:22:35  Yeah.

Jonathan Goodman 00:22:36  So I sent a copy of the book, and and, I mean, it would have been about two months passed and randomly last week he sent me an email and he said, hey, here’s the first draft of the article. I hope you love it. There’s a couple places, though for quotes. You know, I’d love to have your quotes now, you know, totally fine. If not, I can make work but like, better with yours. And I was like, Holy crap. First of all, this guy is phenomenal writer. He’s like, they would do the game, but but also, he actually found a couple of really fascinating pieces of research that backed up a lot of the core themes of the book, which is this idea of intensity transforms, consistency maintains.

Jonathan Goodman 00:23:14  And one of them is that in periods of intense focus, similar to this meditative practice, the architecture of the brain literally reforms around the area that needs to be focused on for that intense period, like your brain. That doesn’t happen with consistency, right? That only happens if you’re really keenly focused. The other one is this aspect of self-identity, and I think this is actually the key is when we self-identify as somebody who meditates, we’re going to meditate more when we self-identify as somebody who exercises, when we self-identify as somebody who is successful in business or a great husband, we tend to follow those patterns probably forever. Or if we fall off, it’s easier to get back. Like, like once we reset our old ceilings to a new floors and we reset a baseline to a higher level of functioning in an area that’s kind of where we exist at. Yeah. And the research that he found was very, very clear, which is that self-identity we formation is best done through short, intense sports around a very specific thing.

Jonathan Goodman 00:24:27  So I think what you’re talking about with this unga unga unga.

Erich Zimmer 00:24:31  Go.

Jonathan Goodman 00:24:32  On, go with this, with this meditative practice. And I think what they figured out, which is often the case with these things, they figure out stuff way before science does because they’re just so much more inwardly focused.

Erich Zimmer 00:24:43  And they’ve had thousands of years to work on it.

Jonathan Goodman 00:24:45  Is that that is what you need to identify as somebody who meditates. And then you can take that with you every single year. And it’s almost like a stepwise gaining function. It’s not the slow. I’m getting better at meditating and more, more purposeful and focused. Right. It’s this like, okay, this three month period, boom. Now I’m at this level. Okay, I’ll keep that More or less consistent. Maybe go up a little bit until that next leap up with that becomes your new baseline with that becomes your new normal.

Erich Zimmer 00:25:17  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.

Erich Zimmer 00:25:27  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 one Eufy Net and take the first step towards getting back on track. I think different people need different things at different times in their life. I think that’s a statement that you and I both would agree with. Based on reading your book and knowing what I know about you. We do see one yearly phenomenon of where people attempt to go all in right as the New Year’s resolution. Yeah. And we know that most of those don’t work. So what’s missing from that case where we agree? Hey, you know, if you really focused hard on something for three months, you would you would hit a new level, right? I less think about habits as a word because I think it’s kind of a I mean, I use it, you use it.

Erich Zimmer 00:26:39  But if you take the scientific definition of a habit, most of what we’re talking about is not actually a habit.

Jonathan Goodman 00:26:43  It’s a great way to put on the cover of a book.

Erich Zimmer 00:26:46  Yeah. What we’re after is momentum, right? I think momentum is about and once you get to a certain point, you have momentum going. Everything else is easier. Talk to me about the people who are trying this every year and it’s not working. What are they missing? What are they not getting?

Jonathan Goodman 00:27:01  So I was a personal trainer for eight years. I’ve worked in the fitness industry for 19 years. The interesting thing about New Year’s resolutions is, yes, you’re right. A lot of people fail with them. But also, that is the single time of year where more people build a long term fitness habit than any other time. So what’s happened effectively is you’ve just increased the size of the pot. The percentage of success of people who started gym routine in January is higher than the percentage of success. When people who started gym routine any other time.

Jonathan Goodman 00:27:43  The number of people who fail when they started gym routine in January is also higher than any other time of the year, but the number who succeed is also higher because there’s just so many more. Right. So I think that gets lost in the conversation up there a bit. Your question of what happens, though, of the people you know, like what’s the difference between the people who succeed and the people who fail? I think is a very good question. And the answer is just commitment. The answer is just commitment. Are you doing this because you feel like it’s something that you should do? Are you doing this because it’s something you’ve wanted to do for a long time, and you really investing into, you know, how you’re trying to get meal delivery, make sure that you’re sleeping 7 or 8 hours a night consistently. I mean, I’m not right now because I know in this season of my life with young children, that ain’t going to happen. Yeah. So now is not a time where I could commit to a very intense fitness protocol.

Jonathan Goodman 00:28:39  It’s as simple as that. None of those three things are very likely sustainable long term, temporally or financially. But instead of just saying I’m going to go to the gym and you stack the habits and whatever, right. You do all those things right. You really commit to it. You accept trade offs. You say this is the most important thing for me from January to March, and then I’m going to enter in a season of call it a chill season where I’m not going to be focused on anything, and then come June, I’m going to enter in a season where I’m focused on my family. And in doing that, I’m going to create an off season checklist for my fitness, which means I’m going to go to the gym twice a week and you know, X, y, z. If you do that and you define it and you make certain trade offs, painful trade offs, you will stick to it. But it’s really hard to do. But that’s the difference between people who stick with it and people who don’t.

Jonathan Goodman 00:29:37  Now is the best time to commit to something. It was a there was somebody who sent me a message a short while ago. I won’t mention his name, young man. He had just started a career, I think he was in law. And he said, I really don’t have time to work out. What can you recommend that I do in order to improve my fitness? And I learnt a little bit more about him. And he had a fiancee and he was starting a career in law, and he didn’t have kids, anything like that. And I said, you have more time and less responsibilities right now than you ever will have for the rest of your life. You have two choices. You can decide to figure out how to make this work now, or accept the fact that you will not be in great shape, probably ever. Now, there might be exceptions, of course, but it’s not going to get easier. You’re on the line. That line is either moving down or that line is moving up.

Jonathan Goodman 00:30:34  And you can always hop the line to the other line, but the lines are accelerating away from one another. You are the closest to a positive outcome today that you ever will be. That’s not to say it will be impossible tomorrow, or the next day, or the next day to have a positive outcome, but you have to accept and understand that you are the closest today than you ever will be. What are you willing to accept in order to make it happen? And if you’re not willing to accept those things, then maybe you don’t want to make it happen, which is also fine. Yeah, it’s just like, do you want this thing or do you not want this thing? Both are fine. The middle is the dangerous part. Middle is the dangerous part.

Erich Zimmer 00:31:34  The middle is the dangerous part. Because you walk around, then not really making progress on anything and feeling bad about it all at the same time. Right. Like, you just get the worst of both worlds, right? I mean, I’ve done coaching work in the past, and sometimes the coaching work I do with people.

Erich Zimmer 00:31:50  We just find out a whole bunch of things they’re not going to do like that. They’ve been saying they were going to do all this time. And we’re like, let’s try that. Nope. Okay, you don’t like it? Let’s try that. Oh, that didn’t work. It may seem like that’s not success, but I know you’ll know it is, because the subtraction of all these things.

Jonathan Goodman 00:32:08  I’d love to hear an example of that. You can obviously change the name in any defining detail.

Erich Zimmer 00:32:12  Yeah. I mean, well, a lot of it is like, I’ll get people who say, I really want to write. I’ve always wanted to write, so we’ll work on starting to write and we’ll realize they really don’t like writing. They like the idea of being a writer.

Speaker 4 00:32:24  Sure.

Erich Zimmer 00:32:25  And writing is hard, right? I mean, I think you do need to give yourself enough time. Try and get yourself in the saddle, enough to sort of learn a little bit about it. But at a certain point it’s worth going.

Erich Zimmer 00:32:38  I was a dream I always had, but it’s not the thing for me.

Jonathan Goodman 00:32:42  I wanted to be the noun, but I don’t like doing the verb.

Erich Zimmer 00:32:44  I don’t like doing the thing. And so now we can drop that, and you can then start to think about, well, what is it I want to do? That’s an example of the sort of thing or, you know, people have all these sort of half dreamt ideas and some of those are worth pursuing and some of them are worth letting go of, because to your point, there’s not the commitment, the desire or the enjoyment of it to make it sustainable. Like, I just don’t think you can win a game that you don’t like playing.

Jonathan Goodman 00:33:15  And so would you say then the solution is, would be to try to play it, and if so, for how long and in what capacity? In order to figure out that it’s not the right game for you to play, or is there some other solution?

Erich Zimmer 00:33:28  I think it’s a try and play.

Erich Zimmer 00:33:29  I mean, if you’re really convinced that’s the game, to try and play it for a while and do it and see, like, is this something I like doing? Am I starting to enjoy it more? Do I have periods in it where it feels good? Does this feel like me, or do I feel like I’m constantly dragging myself to do something that I really, really don’t like doing and writing is, I think for a lot of people, is hard. It’s not that it’s easy, but there’s a feeling of satisfaction with it. I mean I just wrote my first book. It was really difficult. I mean particularly in the beginning, I’m not a writer traditionally. And so I kind of had to, you know, keep getting myself to show up. But eventually it started to get its own momentum because I started to go, oh, I kind of know what I’m doing here. And I could go like, all right, well, that was, you know, satisfying. Or I could see the accumulation of things adding up.

Erich Zimmer 00:34:20  So I don’t think there’s a simple answer to that. But the analogy I often give is it’s like a lot of people are were standing at the edge of a forest, and there’s a path that goes in and about five feet up, it makes a hard turn to the right, and you really want to know what’s around that turn before you start walking. And you will never know from standing where you are. The only way to know is to take a few steps. Then you see a little further, and at any point you can go, all right, that’s the wrong path. Turn around, go back out. But standing at that trying to figure it out is, I think, where a lot of people get stuck. And so it’s like, what experiments can we start doing so that we learn more?

Jonathan Goodman 00:34:58  What do you enjoy being bad at?

Erich Zimmer 00:35:01  Yeah, I mean, I’ve been bad at guitar for 30, 30 years, but.

Jonathan Goodman 00:35:04  It’s but it’s your thing I love it sounds like writing.

Jonathan Goodman 00:35:07  Is that for you too? Yeah. Admittedly, you know, you were not a writer going into your book. No, but you kept doing it because the process was for some weird reason that probably is impossible to explain. There was some level of momentum that you were able to build with it. It was it was rewarding to you in a way that was irrelevant of the outcomes. That’s one of the reasons, you know, I, I think it’s really important to discover what I call your worthy struggle. What’s your work worth doing? I also think it’s very important to understand that there’s a difference between your job and your work. Your job is what you do for money. Your work is what you do for you. Now, they say to follow your passion. And I believe that that’s good advice. But your passion should be your work, not your job. Because once you have to depend on your passion in order to feed your family, it tends to ruin the love that you have for your passion.

Jonathan Goodman 00:36:02  So there’s a lot of talk these days of enough. How do you get the goal line to stop moving? Right? And when it comes to your job, when it comes to money, I believe that that’s very important. You’ve got to figure out where that line is of enough. When it comes to your work though. Your worthy struggle. This thing that you can’t explain. Well, I don’t think you should ever get that goal line to stop moving. I think part of one of the things that gives life its color is pursuing that work and never meeting that goal. Now, again, this is not your job. This is your look, the more that we do that. And so how do you figure out what that work is for you? Well, there’s three pieces and we’ve hit on it all in different parts of this conversation. Number one is you can consume unlimited amounts of content for it no matter what. Number two is you you understand it in such a weird, natural way that you almost can’t even have a conversation with anybody in your everyday life about it, because you understand it so deeply embedded within you, and they don’t.

Jonathan Goodman 00:37:16  And number three is you enjoy the process of betterment within that thing, which means you enjoy struggling within that, which means you enjoy being bad at that thing. You’re probably never going to think you’re good at it. My guess is you’re pretty good at guitar, but the only reason that you think that you’re not is because you compare yourself to other guitarists, because you maximize and guitar playing, and so you surround yourself with other phenomenal guitars I could probably listen to, and I’m like, yo, that guy can strum.

Erich Zimmer 00:37:45  Probably. Yeah.

Speaker 4 00:37:46  Right.

Erich Zimmer 00:37:47  Yeah. I mean, I think that’s absolutely true. And my editor, Chris, who’s editing this and listening right now, is any you know, he’s a phenomenal guitar player. Like, I could work. I could work at something for a month that he would put three hours in and nail it. And I’m like, God, that just drives me up the wall. But actually, it doesn’t really drive me up the wall because I’ve just accepted it.

Erich Zimmer 00:38:09  I’ve just accepted like, this is who I am as a musician. And the point of it is to play. That’s the whole point. It’s not actually even to make anything anymore, although that sometimes happens.

Speaker 4 00:38:24  How do you feel when you’re done playing?

Jonathan Goodman 00:38:26  Describe to me the feeling you.

Speaker 4 00:38:27  Have when you finish.

Erich Zimmer 00:38:29  I just guess satisfied. I feel like I have put time in on something that mattered. There are moments of creativity. I’m fascinated by the process of picking up the guitar and suddenly there is a melody or a chord progression, or a piece of music that simply did not exist 30s ago. And I couldn’t begin to tell you where it came from or how I got it. That process just feels to me like it feels to me very spiritual. And what I mean by that is it feels like I’m aligned with like the way the universe works in some weird way. It just feels like to me, nature seems very creative. And in that moment I’m embodying that thing doesn’t always happen. And there’s times where I’m sort of methodically working on something so that those moments do occur.

Jonathan Goodman 00:39:26  Sure.

Erich Zimmer 00:39:27  And I just love the way I like having a guitar in my hands. I like the way it sounds. I like the way that feels.

Jonathan Goodman 00:39:33  It sounds like days that you play guitar a better days than days that you don’t play guitar.

Erich Zimmer 00:39:39  They are. Yeah. It’s interesting with things like this, because I actually think in this conversation with you and reading your book and thinking about Qatar, that like, I’m very good at sort of consistently playing guitar, like I set myself up so that I, I do it and I try and do it, and sometimes I have to sort of nudge myself a little bit towards it. And it just occurred to me like, what would it be like to go away to like, guitar camp for a week? Right. Like, what would happen if I just for a period of time was like, okay, let’s do the intense version of this. I’ve done the little by little version and I’ve gotten better and better and better and better and better and better.

Erich Zimmer 00:40:20  And I’m fascinated now by this idea of what if I did a very intense version of it for a little while?

Jonathan Goodman 00:40:27  I’d be curious what your what your reaction was if you were to do that. For me. That thing is writing. And what’s interesting is that books can get written, do lots of little riding every single day, and I do write every single day. But my books don’t get written because I write every single day. My books get finished because of intense spurts. The four days where I escaped to a cottage by myself with no internet because I’m working on a chapter and I know the pieces are there, and there’s just these puzzle pieces that I’m trying to fit together that I just can’t wrap my head around. Correct. Technically, again, the math checks out. If you wrote 500 words a day, which takes about 30 minutes on average, you can get a 55,000 word book done in three and a half months. The math checks out, but what you don’t get with that? Oh, a few things.

Jonathan Goodman 00:41:22  Number one, 30 minutes a day doesn’t account for sitting down, opening up your computer, or getting your notes, your notebook, whatever it is, remembering what you wrote about, remembering what you’re trying to achieve. And by that point you have to pee anyway. So then you got to go pee, and then your coffee’s cold. So it doesn’t account for rebooting the book back into your Ram, which probably is going to take 10 to 15 minutes out of that 30 minute period every single time. It also doesn’t account for these really sticky problems that take a lot more higher cognitive functioning, where you’ve got to really sit with a thing for a long time. Nobody writes a book. Nobody writes a good book 500 words at a time. It doesn’t work that way. And so you need both. It’s a heartbeat. It’s a lub dub. The intensity to really push the sticking part to again reset your baseline to a higher level functioning to figure out the sticky problem. And then you need the consistency kind of the day to day.

Jonathan Goodman 00:42:18  Like I’m just getting this like I’m putting in the work. Can I ask you a leading question about your guitar?

Erich Zimmer 00:42:24  Sure. This turned into an interview of me, but sure, have at it.

Jonathan Goodman 00:42:28  I mean, the reason why anybody logs into a podcast is always because they’re interested by the host.

Erich Zimmer 00:42:33  It’s a conversation.

Jonathan Goodman 00:42:34  Host. Yeah. That’s the hidden secret of podcasting, is that the host isn’t interesting in and of him or herself. The podcast fails irrelevant of how interesting the guests are. Yeah, and I’m fascinated by you.

Erich Zimmer 00:42:44  Oh.

Jonathan Goodman 00:42:44  Thank you. So thanks for indulging me. Yeah. Do you find this is very much a leading question? So feel free to shut it down to shoot it down. Do you find the days that you play guitar, you find that you are able to be a kinder, more patient human towards the people that you love?

Erich Zimmer 00:43:00  Well, I mostly play guitar before bed, so.

Jonathan Goodman 00:43:04  Okay.

Erich Zimmer 00:43:04  But I will say that.

Jonathan Goodman 00:43:07  Is the sex better? No. I’m kidding.

Erich Zimmer 00:43:08  No, I do think that there is something about playing guitar in general that makes me a happier, kinder, better person because I’m a more satisfied person. Yeah, but I can’t attribute it to each day in that way.

Jonathan Goodman 00:43:27  Got it. Okay. Thank you for that.

Erich Zimmer 00:43:30  I’m going to hit a few things in the book here. We’ve talked about, you say nine times out of ten. It’s better to remove than add. there’s a line you have in your chapter called, Birds Never Sing in Caves, which is a great chapter title, and it’s about exploring. But there’s a line that I love and you say it’s okay to be boring, but it’s not okay to be vacant. Yeah, that is a great line. Explain it.

Jonathan Goodman 00:43:56  I collect baseball cards. Specifically, I collect Ken Griffey Jr, junk walks, wax baseball codes from the 1990s. They are worthless. It’s the weirdest white, nerdy guy habit you could ever imagine. To everybody, including my wife, it’s boring. I got an email before I came here that a box of cards arrived at my house, and I want to finish this damn call and go home to open up those I can.

Erich Zimmer 00:44:26  You can go get them. We can look at them together if you want.

Jonathan Goodman 00:44:29  Well, I’m not going.

Erich Zimmer 00:44:30  You’re not at home.

Jonathan Goodman 00:44:31  Until later tonight. my point with this is that a lot of the things that we do that bring color to our life as humans, many other people consider to be boring. You might even say this is boring, but I somehow weirdly enjoy it. Collecting board games because you like the out of the board games. You don’t even play the game. You don’t even open them. You just like the out of it. you go to antique auctions and you never bid because you love talking to the co enthusiasts, whatever it is. Having a nerdy hobby that is boring is wonderful. Having no interest, sitting and scrolling, being reactive to everything that comes at you. Because lots of people will try to come at you with information and stuff that’s vacant. It’s okay to be boring. Boring is proactively designing your life about the 1% that makes you weirdly you, which is great because if you do that and you talk about it on the internet, you will attract other people like you.

Jonathan Goodman 00:45:36  And that’s a really cool thing. I trade baseball codes with other grown men through the mail.

Erich Zimmer 00:45:45  But also very specific baseball cards. Very specific fact.

Jonathan Goodman 00:45:49  I am in two different baseball groups for people who collect Ken Griffey Junior baseball cards.

Erich Zimmer 00:45:54  I never had any idea that it got that specific.

Jonathan Goodman 00:45:58  It does. I speak on stage at events, and people will come up to me afterwards in the lineup to ask questions, and they’ll be like, I was going through my old collection, I know you love these. I wanted to give these to you, and they will give me Ken Griffey Junior baseball Cards. The back page of Entrepreneur Magazine in January and February is a column that I wrote about one of my baseball quotes, and about what it means to me that happened because I shared about my weird boiling love and obsession on the internet because I believe it’s not the 99% that makes us the same as everybody else. It’s the 1% that makes us different, that uncommon commonality that brings people together. And the editor in chief of entrepreneur magazine came across it and saw it and reached out to me and said, this would be perfect for this column.

Jonathan Goodman 00:46:49  Would you like to do it.

Erich Zimmer 00:46:51  So you.

Jonathan Goodman 00:46:52  It’s okay to be boring? Boring is proactive. Boring is designing your life. Vacant? Is reactive just getting attacked constantly? It’s not okay to be thinking.

Erich Zimmer 00:47:03  So you asked me questions about what it is about guitar playing that I like. Now I’m going to turn the tables. What is it about a Ken Griffey Junior baseball card like? And again, I know you mentioned one of the things that shows that this thing is for you is because you can’t explain it to anybody else. So I get that. And I’m just curious if you tried to explain it. Yes. How would you do it?

Jonathan Goodman 00:47:28  Well, I can’t explain it, which is, I think, probably the most special part about it. When I was young, from about 8 to 14, for whatever reason, I have no idea why. I always loved baseball. I’m from Canada. Nobody plays baseball here. But like, I played ice hockey too, because what the hell are you going to do in the winter? But I love baseball.

Jonathan Goodman 00:47:50  I love watching baseball, talking about baseball, collecting baseball cards, everything for whatever reason. And then about 14 years old, I lost it. And then at some point 5 or 6 years ago, I guess the social media algorithm knows me better than I know myself. Started showing me videos of of of people opening up packs of baseball cards and whatever. Right? And I watched some of them, so it showed me more of them. And I ended up being the seed investor in a company in the space, which has gone on to do really, really well. It brought up this feeling of me that I really enjoyed. I sit at home when I saw it, my baseball coats. My son and I do it together. I buy Pokemon or Minecraft cards with him, and we’ll sit and we’ll sort our coats together, and we’ll talk about them and open packs. And he’d get to really excited when he opens a pack and gets a Ken Griffey Junior. He doesn’t know who he is. My son’s eight.

Jonathan Goodman 00:48:41  My three year old son opens up packs. He doesn’t know who he is. And so I think the point, though, Eric, is that what is it that you did because it was natural to you before you had external forces acting upon you, trying to tell you who to become? Yeah. And so there’s a process that I like to follow, which I call the childhood passion revival, which is for a two week period. Choose one of your passions that you had as a kid when you were young that you lost. Take it back up. See how it feels. You might find that you really love it. If you don’t, that’s fine.

Erich Zimmer 00:49:20  I was a baseball card collector for sure. Really into it. My version of that is Chris and I have started throwing the baseball together. Just we’ve got we got gloves. We try and go out. We try and throw the baseball.

Jonathan Goodman 00:49:34  Because this is your son.

Erich Zimmer 00:49:35  no. Chris is the editor of this show.

Jonathan Goodman 00:49:38  Oh, cool.

Erich Zimmer 00:49:38  Cool.

Erich Zimmer 00:49:39  My son is a grown man. He’s like.

Jonathan Goodman 00:49:40  Yeah, no, I know you said he’s.

Erich Zimmer 00:49:41  27. I’m not throwing the baseball with you, dad. No, he would if he was here, of course. but no, Chris and I started doing it over the last year or so, you know, because it was something we both enjoyed as kids.

Jonathan Goodman 00:49:53  It’s also a great way to have a conversation with another adult.

Erich Zimmer 00:49:56  It really is.

Jonathan Goodman 00:49:58  I’ve been in a number of, like, like groups of other men who own businesses and things like that, and they’ve been incredibly impactful for me. And to any man, I recommend it because there are so many things that come up that are problems to avoid. For example, I was in a circle with a bunch of men, and one of them came out and said that he was caught in the Ashley Madison scandal. Basically, he was he was caught in adultery and two other men stood up and said, me too. And they spoke very openly about why it happened, what they were looking for and how it happened.

Jonathan Goodman 00:50:28  And I now, as a business owner, know how to avoid that loss of intimacy. It wasn’t about sex for them. It was about intimacy, that loss of intimacy that they had with their wife and able to recognize the signs of that starting to happen. If it starts to happen with my wife, nip it in the bud right away. But my point is, in this group, what we did is we all would sit around in a circle and there was a football, and we throw the football and whoever had the football spoke. But there was something that connected the folks. Even if like a buddy is over at my place, I keep a tennis ball wherever, like our couches are, and whenever a buddy is over, I just pick up the tennis ball and I just, I just lob it at him. And as we’re talking, we just lob it back and forth. There’s something about that that gets the conversation flowing. It’s almost that like little bit of distraction a little bit of if there was a quiet moment, it’s not quite as awkward because then you’re just throwing the ball back and forth and then you can just get back into it.

Erich Zimmer 00:51:24  I think it’s similar why a lot of conversations work well with walking. It’s a similar thing. There’s another activity going on that just makes silence work. But I do love throwing the baseball and talking. It is a great, great thing. I want to talk about something you call the paradox of friendship. You say that our deepest need is for people we don’t need at all.

Jonathan Goodman 00:51:48  Sure. I mean, look, the research seems to indicate very clearly that all of the benefits of friendship, the reduction of stress, anxiety, any joy indicator, quality of life indicators that arise from from relationships tend to maximize themselves with one spouse and one true friend. So additional true friends are not a negative, but they don’t seem to really actually add that much more if you already have one spouse and one true friend. And so the question then is what is a true friend, right? What is a true friend? And so there’s three proxies of true friendship. Number one is what you just hit on, which is uselessness.

Jonathan Goodman 00:52:29  True friendship transcends utility. They do nothing for your social or professional ambitions. It’s deeper than that. Number two is effort. They go out of their way for you just because they’ll pick you up at the airport at two in the morning. Even though you could obviously take a cab because that effort means something. And number three is celebration. It’s very easy to find somebody who will commiserate with you when something doesn’t go well. It’s much harder to find somebody who will be genuinely happy for you and celebrate with you when something goes well. And so if there is somebody in your life that passes these three tests of true friendship, Uselessness, effort and celebration. Cherish them. Go out of your way for them. Cancel on others and your work for them. They’re one of the most important people in your life.

Erich Zimmer 00:53:25  I love that, and I was reading that section. It made me think of a phrase that makes its way around. You know, I don’t know, personal development circles, which is you’re the average of the five people you spend the most time around.

Erich Zimmer 00:53:37  And that phrase bothers me because on one level, I recognize it to be kind of true. And on the other level, it makes it sound like the purpose of relationship is it’s instrumental, which everything you just said is exactly the opposite of instrumental.

Jonathan Goodman 00:53:54  Most often when we hear that phrase, we hear that phrase in a professional context. How are we going to surround ourselves with people who are going to be better to, to help us become better? If you’re the smartest person in the room, find a new room. All of these sayings that are good sayings, they’re true. And the reality of it is you probably have more what I call glass friends. Other books calls them dear friends. Colleagues, write useful friends to you and anyone given time than anybody else. You will probably spend most of your time with some combination of acquaintances and collegial friends at any one given time. But you have to also appreciate that as the seasons change, those people can come and go, and that’s perfectly fine. So it is true.

Jonathan Goodman 00:54:43  Probably professionally, you are the average of the five people that you surround yourself with. That is not the comment on the depth of the quality of your friendship or your life. Neither one is better or the other. There are just different things. There are different things. And so how you decide to spend your time again is an acceptance of trade offs. I give this metaphor of friendship right? The Godin of friendship. And and so you’ve got your grass, your flowers, your birds, your trees. Right? Your glass are your life. Dear friends, utilitarian friends, your colleagues, etc., your flowers or your acquaintances. They add color to your life when they’re in season. These are your neighbors, your church buddies, your pickleball bowls, whatever. Then you’ve got your buds. Those are your parasocial friends. You know they exist. They don’t know you exist. Those are your influencers, thought leaders, podcasters, whatever. And then you’ve got your tree or trees, which are your true friends.

Jonathan Goodman 00:55:37  Here’s the thing. A great big tree shields the sun and sucks up the moisture from the ground, meaning that not as many flowers and not as much grass can grow. Yeah, sure, birds can nest on it. You can look at the boats, but not as much grass, not as much flowers can grow. So you have to make a decision as you are designing the Godin of friendship that you have your golden. Are you going to emphasize a great big tree and allow that to suck up the moisture and block the sun from the other types of relationships that you have in your life. It’s a decision. What do you choose?

Erich Zimmer 00:56:19  That’s a really good and useful analogy. And to think of it that way, because again, it is, as we’ve said, all trade offs.

Jonathan Goodman 00:56:30  It’s not better or worse, but the numbers don’t lie. The amount of hours a day that you’re going to spend with colleagues sharply decline at 60, the amount of time that you’re going to spend with your spouse.

Jonathan Goodman 00:56:44  Accelerate at 60. The same with a true friend, right? If you have a true friend later in life. That person will become very important to you. And so are you going to try to claim the returns on investments that you neglected to make? It’s a hard question.

Erich Zimmer 00:57:01  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 Six 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 once. Let’s make those shifts happen starting today. When you feed Net Book, I’d like to end by another line that you gave that I really love, which is you’re not the author of your life, but you can be the editor.

Jonathan Goodman 00:57:55  Well dealt a different hand, write well, dealt a different hand. Some people are born into very fortunate situations. Some people are not. A lot of a life is handed to us. You’re not the author of it, but you can be the editor of it. No matter where you are, no matter who you are, you can make decisions that help improve your odds of betterment for the future without missing the magic in the present, which is the core promise of the book. And that’s done through editing. Great editing is done through subtraction. Editors don’t add stuff. Editors cut out extraneous shit. My guess is that you, listening have a lot of extraneous stuff in your life that you’ve agreed to over the years, either because it was a good idea of the time, or pure acquiescence to where and how you were at the time, and now it’s just become part of your natural routines and rhythms. What are those things? Can you subtract them? Can you edit them out? Can you break free of the routines that you have accepted as normal but no longer serve you.

Jonathan Goodman 00:59:07  It’s a hard thing to do, but I think you’ll find that it’s worth the trouble.

Erich Zimmer 00:59:11  Well, that is a beautiful place for us to wrap up. Jonathan, thank you so much for coming on the show. I really enjoyed the book. There’ll be links in the show notes to where people can buy the book, how they can find your work, and thank you. I appreciate.

Jonathan Goodman 00:59:24  You. Thank you Eric.

Erich Zimmer 00:59:25  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. Share it 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.

Erich Zimmer 00:59:57  Thank you for being part of the One You Feed community.

Filed Under: Featured, Habits & Behavior Change, Podcast Episode

From People Pleasing to Self-Trust: Breaking the Cycle of Fawning with Ingrid Clayton

February 3, 2026 Leave a Comment

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In this episode, Dr. Ingrid Clayton explains how to start moving from people pleasing to self-trust and breaking the cycle of fawning, which is the compulsion to appease others to stay safe. She shares her personal and clinical insights on how fawning develops, its impact on self-identity, and the challenges of healing. Dr. Clayton also discusses therapy approaches, the importance of self-trust, and practical steps for breaking the fawning pattern, emphasizing the value of curiosity, self-compassion, and gradual, body-based healing in reclaiming one’s authentic voice and boundaries.

Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • Discussion of the trauma response known as “fawning” as a coping mechanism.
  • Exploration of the challenges of setting boundaries for individuals who fawn.
  • Examination of the differences between fawning and other trauma responses like fight, flight, and freeze.
  • Personal stories illustrating the impact of fawning in childhood and adulthood.
  • The importance of nervous system regulation in healing from trauma.
  • Clarification of the distinctions between fawning, people pleasing, and codependency.
  • The role of self-awareness and body-based practices in recognizing and addressing fawning.
  • Discussion on the complexities of healing and the individual nature of recovery journeys.
  • Critique of common therapeutic advice and the need for trauma-informed approaches.
  • Emphasis on the importance of self-trust and curiosity in the healing process.

Dr. Ingrid Clayton is a licensed clinical psychologist with a master’s in transpersonal psychology and a Ph.D. in clinical psychology.  She’s had a thriving private practice for more than sixteen years and is a regular contributor to PSYCHOLOGY TODAY, where her blog “Emotional Sobriety” has had more than a million views.  She is the author of Fawning: Why the Need to Please Makes Us Lose Ourselves–and How to Find Our Way Back

Connect with Ingrid Clayton: Website | Facebook | Instagram | YouTube

If you enjoyed this conversation with Ingrid Clayton, check out these other episodes:

How to Break the People-Pleasing Cycle and Set Healthy Boundaries with Terri Cole

How to Set Boundaries with Nedra Glover Tawwab

Conversations for Radical Alignment with Alex Jamieson and Bob Gower

By purchasing products and/or services from our sponsors, you are helping to support The One You Feed and we greatly appreciate it. Thank you!

This episode is sponsored by:

David Protein Try David is offering our listeners a special deal: buy 4 cartons and get the 5th free when you go to davidprotein.com/FEED.

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Episode Transcript:

Eric Zimmer 00:01:08  How many times have you said it’s fine when it wasn’t for me? Only about 100,000 times.

Eric Zimmer 00:01:15  Not because I wanted to be dishonest, but because somewhere in my nervous system, honesty felt unsafe. Today I’m talking with doctor Ingrid Clayton about Forening, the trauma response that can look like people pleasing on the outside, but on the inside is really a strategy for staying safe, especially when fight, flight and freeze are not options. She shares a personal story that makes fun and unmistakable. We unpack why it can be so hard to even see you’re doing it, and we talk about why the goal isn’t becoming tougher or more independent. It’s becoming more connected to your own body, your own truth, and your own choices. I’m Eric Zimmer, and this is the one you feed. Hi, Ingrid. Welcome to the show.

Ingrid Clayton 00:02:00  Hi, Eric. Thanks for having me.

Eric Zimmer 00:02:02  I’m happy to have you on. And we’re going to be discussing your book, which is called Forening. Why? The need to please makes us lose ourselves and how to find our way back. But before we get into that, we’ll start in the way that we always do, which is with a parable.

Eric Zimmer 00:02:17  And 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 and 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.

Ingrid Clayton 00:02:52  Oh, it’s such a great question. And, you know, to be honest, I have kind of a tricky relationship with this parable. You know, you’ve read the book, so you’ll see I’m not a real fan of anything that reduces stuff to the binary, as in good or bad. So right out of the gates I’m going, oh, so my fear is bad.

Ingrid Clayton 00:03:10  Well, in my experience, I spent a lot of time on therapists couches and various recovery groups at workshops. You name it, reading the books, trying to get rid of everything that I deemed as bad, right? And ultimately, what that led to was more of the same, right? Because repression leads to anxiety, anxiety leads to more coping. quite frankly, a lot of these things led to a fawning trauma response with this notion that I could sort of weed out all of all of the bad and sort of override the uncomfortable feelings and sort of focus on the shinier side of things. And honestly, if that worked, I’d be like, fantastic. But in my personal experience, I think from a lens of complex trauma and sort of the need to integrate all of the parts of self in order to be whole, I think I’ve had to really look at things like resentments and fear and say, you’re welcome here. You’re welcome here. And I can hold the complexity. It doesn’t mean that it overrides the rest of my experience.

Ingrid Clayton 00:04:16  So I’m sure there’s lots of nuanced views about about the parable. But at first glance, sort of that’s what it inspires in me, is that kind of human tendency to think that we can or wish that we could sort of override all the tough stuff. And I think that can lead to spiritual bypassing and toxic positivity and all kinds of things that kept me stuck.

Eric Zimmer 00:04:37  Yeah, yeah. One of the things I did appreciate about your book a lot is nuance. And despite the fact that I start the show with a binary parable, I would say if you were going to give me a brand, my brand would be nuance. It’s odd that I’m that way. And yet I start with this binary parable. But we’ve been doing it for a long time, and it’s just, yeah, it’s just a lovely, lovely jumping off point. I want to dig into what you just said there a little bit more, because there are sort of two skills that I see in, call it healing or living a good life or whatever.

Eric Zimmer 00:05:14  And one is everything that you’re talking about there, which is learning to recognize why we’re the way we are, why we respond, and not castigating parts of ourselves as bad, integrating everything in. And then there’s also a part of us that is cultivating different, healthier states of mind. And I think a lot about like, when are you doing which I’m not really looking for an answer from you, but I’m curious when I bring that up, kind of how that fits in or how you think about that in your overall approach.

Ingrid Clayton 00:05:48  So the direction that I tend to want to go from. There is out of the analysis which keeps me in my head and into my body, right? So as a trauma therapist, I’m mostly interested in questions like what are you experiencing now? Right? What do you notice coming from more of a somatic perspective? And that’s just partially me. It’s my greatest coping is my analysis. It’s one of the reasons I probably became a therapist. Right. This idea that I can sort of dissect and figure out and but oftentimes, no matter what my aim is, I keep myself stuck on the hamster wheel by the thinking.

Ingrid Clayton 00:06:29  Thinking, overthinking. So often I can arrest that by just taking a breath as even as I was about to say, what am I noticing now? I wanted to take a spontaneous deep breath. Right. And so in terms of this trauma therapy sort of framework, that leads me to more of a regulated nervous system. More of a regulated nervous system means I’m probably not up in that spiral loop loop loop in my head. So when you ask what direction, that’s what comes to mind. It’s sort of the rest of it feels like moving furniture around, right? I can have the couch over here or the couch over there, but ultimately, what do I want to be experiencing in this moment?

Eric Zimmer 00:07:10  Wonderful. Okay, let’s go into the book itself and just start with the basics. What is fawning?

Ingrid Clayton 00:07:18  Fawning is a relational trauma response where you either appease or you caretaker in order to lessen the relational harm. And so, you know, we’ve long talked about fight, flight and freeze. Most people are familiar with those terms, but fawning tends to happen when those responses are either unavailable or they would make things worse.

Ingrid Clayton 00:07:41  And so examples of that, we see it often with childhood, you know, if you’re with your caregivers and they hold all the power and they’re twice your size. And we need our caregivers longer than any other species. Fighting back is probably not available. Even this idea of sort of having a voice and setting a boundary. Things we all talk about as though it’s like available to everyone that’s really not available for children. Similarly, the flight response, where are you going to go? Right. You’re probably going to be brought right back. So fawning is this response that comes online when you have to continue to navigate what feels like an unsafe environment? It appears different than these other responses, and that it has us leaning into the very relationships that are causing us harm. And I think for that reason, how it presents so differently, right. It looks like conscious choice. It looks like agency. It looks different than a typical trauma response that your body is saying, I don’t want this thing to happen, right.

Ingrid Clayton 00:08:44  I think that’s one of the reasons that it’s gone missing in terms of the discourse for a really long time.

Eric Zimmer 00:08:51  So in the book, you give a really good example of the fawning response in talking about being in a hot tub with your stepfather. I’m wondering if you could tell that story as a way of giving people listening, a real life example of what fawning can look like?

Ingrid Clayton 00:09:08  Sure. Yeah, I start the book with my own personal experience in that way where I now know, and this is after decades of trying to unpack this thing that I could never really understand, that my stepfather, I was not only living in an actively alcoholic family. So lots of instability, a narcissistic family system. So lots of rage. And he was also grooming me. Right. So 13 years old, I’m sitting out in the hot tub by myself, and I’m used to him sort of raging and feeling afraid when he gets home from the bar. Like, what’s this behavior going to be like? But this night he was seemingly kind and curious about me.

Ingrid Clayton 00:09:47  It was like he was extending this olive branch and it was a welcomed moment. It was like I could relax, like, oh, thank thank goodness. But in that moment, I also experienced the first time I felt just as unsafe with him when he was seemingly being kind. Right. So come and sit on my lap and I’m so glad we can be this close and you don’t seem to mind. And I thought, why is he saying that? Why would I mind? I probably should mind. And it was this sort of cascade of experiences in my body and in my thought process. But what happened? Reflexively, right. Because fawning is not a conscious choice. All of our trauma responses come online in a nanosecond. The body chooses the one that it thinks will get us through unscathed. Right? And so I find myself not pushing back and being like, what are you talking about? Or get away from me, you asshole! I don’t leap out of the hot tub. My body knows all of those things are going to embarrass him or make him mad, and then I’m going to be in a whole lot of trouble.

Ingrid Clayton 00:10:55  And so I stay sort of sweet, and I keep my voice sort of neutral, if nothing else. Well, why would you say that? And no, this is perfectly fine. And I want to run, right. I do not like him at all, but every fiber of my being knows I need him to like me. And so I stayed long enough until I felt like it wouldn’t be obvious that I was, you know, dying to get out. And then I sort of get out in this very controlled way. It felt like slow motion, to be honest. I can still recall it to this day, many, many decades later. And it was the first moment of what felt like became this pattern throughout. Not only how I had to navigate my home life, but many subsequent relationships after I left, which is in order for me to be okay, I have to prioritize your wants, your needs, and it includes this feeling of true self abandonment. Right. It’s like I wanted to leave.

Ingrid Clayton 00:11:57  I wanted to yell, but because that’s not available to me, I’m essentially abandoning myself, prioritizing you. But again, it’s it’s the body always prioritizes survival. It’s not interested in like, my self-esteem in that moment.

Eric Zimmer 00:12:30  I want to ask another question about fawning. So in general, what we’re saying is fawning is when I go along with the situation that I’m in or the person that I’m in in order to protect myself.

Ingrid Clayton 00:12:43  Yes, that’s one presentation of it. And I think that was clearest in the relationship with my stepfather. But the other side of that coin is I had a mom who was absent. I saw her really disappear into this relationship once this man came into her life. And so fawning in that sense, when you’re being neglected or abandoned, the people that you need are not showing up for you for whatever reason. Fawning can also present as caretaking. It’s sort of running circles around the other people in our lives, doing all their emotional work for them. Again, it’s with this hope that, like, if I can get you to stand upright, maybe then you’ll really take care of me.

Ingrid Clayton 00:13:26  Yeah. So it has these different presentations.

Eric Zimmer 00:13:29  In the example in the hot tub. You’re conscious of the fact that you really don’t want to be there. Right? And yet there’s this automatic response that’s happening that’s overriding all that because it’s it’s a safety and protection mechanism.

Ingrid Clayton 00:13:47  Yeah.

Eric Zimmer 00:13:48  You also, at other points in the book, talk about how when this response is embedded enough, we might not even be conscious that that’s what’s happening.

Ingrid Clayton 00:13:59  That’s right.

Eric Zimmer 00:14:00  Talk a little bit more about that.

Ingrid Clayton 00:14:01  Well, there’s a couple of things. One, again, if you think about childhood trauma just out of the gates, we need our caregivers. And so when there’s chaos happening, abuse or neglect happening, the body goes, oh, I cannot make my caregivers wholly bad or wrong. I need them to survive. So this is just a reflex that happens right out of the gates. It’s sort of a hallmark of of relational trauma, really is my body is going to soak up all the shame, right? There’s a part of me that has to go.

Ingrid Clayton 00:14:34  Maybe it’s me. Maybe it’s my fault, this sort of idea that if I broke it, I can fix it. But say a little bit more about your question again, because I feel like I’m missing a piece that I want to get back to.

Eric Zimmer 00:14:46  It’s the when we know that we really don’t want to be in a situation, and we fall on, versus when the fawning response is so built in, we don’t even really recognize that we’re doing it at all.

Ingrid Clayton 00:14:59  Yes. So you don’t recognize it. In other words, if if the body has to choose, I need you to be good so I can still rely on you, then I’m going to be bad. And it must be me. And maybe I’m. I mean, I did this with my stepdad. There was a big part of me that was like, maybe I’m. Maybe I’m overreacting. Maybe it’s no big deal. I mean, I literally lived in that sort of self gaslighting place for decades and decades. And quite frankly, a lot of us are also told you’re being selfish.

Ingrid Clayton 00:15:29  You’re being ridiculous. That didn’t really happen, right? So that kind of feeds into this inability to see what we’re doing. But also and I have different experiences throughout my life. There are moments where I might have a conscious sense that I do not like what’s happening, and I see my body sort of leaning in to manage the fallout anyway. But I have just as many moments where I don’t ever clock it, maybe until years or decades later. It’s when I go back and go, oh my gosh, that’s what that was. But in the moment I might just be thinking, no, everything is fine, right? And I think for a lot of us that lived in sort of chaotic environments, let’s face it, it is just the air that you breathe every single day. You lose this differentiation. There is no contrast to say like, oh, this is a healthy attachment. And this is one, you know, with a lot of rupture and no repair. The body just starts to accommodate, accommodate, accommodate.

Ingrid Clayton 00:16:31  And I think particularly with childhood. You know, I say that I left that house, I drove first hundreds of miles and then ultimately moved thousands of miles away. But I took this blueprint with me, right. So that my only sense of real relational safety in the world was built day in, day out on a response that meant my entire sense of safety resides outside of my body. Okay, so it’s this hypervigilant presentation of am I doing it right? Do you like me? Do you validate me? Can you give me permission? And of course, then this perpetuates some of those same types of relationships where I’m like, why am I dating someone else who’s cheating on me or exploiting me or is unavailable, right? It was like that was the patterning in my body where my coping said, I know how to respond to this. It’s where my skill set was formed, but it ultimately almost felt like my power or currency that my body was like, I know how to navigate these situations, and that’s deeply confusing when it starts to just feel like it’s your chemistry and you don’t have any sense of what healthy chemistry is, right?

Eric Zimmer 00:17:40  Yeah, I agree, and I find this a really challenging part of all of these things is separating out.

Eric Zimmer 00:17:49  When some of these coping mechanisms or ways of relating have become entirely embedded in the way. I am almost right. And trying to be like, okay, is this the way I am? So, for example, I mentioned to you before the show, fawning, I, I recognize this in myself. Right. In a minute, we’re going to get to two other terms that you use and differentiate from fawning but people pleasing. Codependency, right? Like I recognize that. Yeah, I recognize the ways it’s been problematic. I also recognize that some of the actual aspects of me, I think they’re aspects of me are like kind of laid back, not real strong preferences. and one of my highest values is kindness. And one of my highest values is not making everything about me and about caring about other people. And all of that gets put into this soup. Yeah, it can be very difficult to disentangle some of the time, and I think I’ve gotten a lot better at it by doing some of what you described, which is I can feel into like what’s happening inside me.

Eric Zimmer 00:18:54  Right. What’s the urgency factor on what I’m doing. You know how, how frantic might it feel. How tense might it feel. Like I think there’s ways to ferret that out a little bit more. Yeah. But I think it’s still really confusing.

Ingrid Clayton 00:19:08  It’s very confusing. And to your point, I think this is almost the definition of fawning, is that it attaches itself to anything that is maybe an innate quality that we have, like these assets, our generosity, our kindness, even our financial resources, our sexuality, all kinds of things Forening can attach itself to that. If it feels like this is going to be beneficial to the other person, and then it’s going to be better for me in the long run. But what I’ve seen with my personal experience in my clients is that as we sort of unfun, as we heal and we become more of ourselves and less of a perpetual trauma response, we don’t lose any of our inherent goodness or, you know, assets or generosity. It’s like on one hand I can say, listen, did I become a clinical psychologist because I was in one giant phone response my whole life? Like, yeah, probably.

Ingrid Clayton 00:20:06  Right. It makes a whole lot of sense that I’d be sitting in an office where my world is dedicated to helping somebody else, right? But at the same time, I’ve always been deeply empathic and curious, like from, you know, the tiniest child, I have memories of wanting to sort of understand. And both of these things are true Where we start to discern is not just in this body based way that you’re talking about, which is profound, but also in terms of like, do I feel like I have conscious choice and agency? What if I don’t want to be this generous right now? What if I don’t have capacity to show up for your stuff again, and I really need to go fill my own cup? This is where we tend to feel the rub. It’s like, oh, man, I don’t maybe feel like I have a choice. What if I can’t set a boundary, right? Some of the hallmarks of really chronic fawning is like boundaries don’t just feel hard, they feel literally impossible.

Ingrid Clayton 00:21:04  The stakes feel so high in our bodies. It feels like life or death, right? That’s where we are definitely meant to have more flexibility. Right? And it’s always going to be in my view, this is going to be a lifelong endeavor. It’s not like we reach some finish line where we go, woo!

Speaker 4 00:21:22  Have it all figured out, right?

Ingrid Clayton 00:21:24  Like I know where I end and where fawning begins. It’s like, no, probably not. I will always have a body. I will always have these primitive responses that come online. And I think that in a way, knowing that is part of what helped reduce so much shame that I’d been carrying for so long. It’s like I didn’t find because I was doing anything wrong. I fawned because my body was doing everything right, because my body knew instinctively these other responses are not available, right. It was a very loving response. And it’s like, again, there’s the yes and yes. And none of us are meant to live in survival mode all the time.

Eric Zimmer 00:22:09  Right. And I think it’s similar. I mean, you have an addiction history. I do too, right? I mean, my addiction was a perfectly seems like for a while it was a very good and effective coping strategy. There’s a reason that I did it again and again and again because it served a need that I had. That’s right. And so that’s part of the way of taking shame out of addiction. Yeah. For me is like, okay, it’s not that I, you know, I wanted to be bad. It’s that I was I was trying to cope with something I didn’t have any tools to cope with. And this is how I did it. And it served me well until all of a sudden it really didn’t, you know. And I think these trauma responses fall into the same category. Like you may have saved your life. Right? Right. It may have saved your life. They certainly made something that was very difficult to get through. You got through it. And yeah, when the situation isn’t there, you don’t want to be stuck to these coping mechanisms that at this point in life are causing probably more harm than good.

Ingrid Clayton 00:23:07  That’s right. Yeah.

Eric Zimmer 00:23:08  Yeah. You talk about this nuanced message. I just want to read something you wrote, because I love this, and I often feel like this myself. You say? I’m afraid I’m often the buzzkill therapist with a very unsexy message. Get in touch with all your pain, your wounds, the shameful ways you feel like you’ve coped with them. And then you’ll get better, but you’ll never attain the best case scenario, at least not 100% of the time. Yes, but I love that because it’s so honest. I’ve joked that if I was to be completely straightforward in the way that like, I talk about like what help I give people, I’d be like, I think I can teach you not to make things worse. Like, yeah, well, is that really? But when you realize the ways we can make things worse, that’s a big thing.

Ingrid Clayton 00:23:52  I know that’s so true.

Eric Zimmer 00:23:54  And so I love that about you, too, because I think that we have to be honest about what those people who are responding to some form of adverse childhood effects, trauma, whatever the word you want to use, what healing actually really does look like.

Speaker 5 00:24:11  Yeah.

Eric Zimmer 00:24:11  And recognizing there’s no perfection, there’s no end line. There’s no you don’t have to wait to get to a certain point before life can be better. There’s, there’s There’s a lot of things to know about the process. And I think you speak to that really well.

Ingrid Clayton 00:24:23  Thank you I appreciate that. It’s really important to me. You know, I think especially in this age of not just authors but and podcasters, but all this, you know, the mental health content we have online, online and how many people are providing it. On one hand, it’s this incredible resource. I go, oh my gosh, I wish I had this when I was growing up. But I think we have to be really careful as people that are providing the content that I don’t in this effort to like, be a good marketer, that I can’t sort of put this best face forward all the time. That makes it look like, well, I’ve got it all figured out, right? I think it’s a sexy marketing message.

Ingrid Clayton 00:25:00  It’s sort of like I have the ten step program that’s gonna, you know, fix it for you. And again, here’s the problem is that I did all of those ten step programs or what have you. And then I still felt like me at the end. Only now I’m feeling more broken and more ashamed. And when I talk about fawning in particular, whether it’s working with my clients directly or, you know, creating content online, I do not want to perpetuate their fond response. In other words, they now believe that I have all the answers. I’m still just externalizing their sense of safety and agency. It’s like, well, now come run it through my nervous system because I’m more healed than you are, and I’m keeping them disconnected from their own body, from their own wisdom. And I think we’re doing more harm in that way. So it’s why I not only lead with my personal story to show. Listen, I’m walking through this just like you, but I really make a conscious effort to pull the mask on my own process so that we’re not trying to achieve something that doesn’t even exist.

Eric Zimmer 00:26:04  Yeah, yeah. Beautifully said. I mean, you say at one point we’re the only ones who know how to heal ourselves. And I think that is so valuable. Like, we can follow people who are further along in certain journeys, but but we’re still going to have to integrate this for ourselves. And, and I think about this a lot. I think all about the marketing things that you talked about. I also think about the nature of and I think about this in 12 step programs, like a lot of 12 step programs, there’s a testimony, right, which is where basically people are saying, like, I work these 12 steps and all of a sudden I was all better, or I did this and I was all better. The last several years, I’ve thought a lot more about the people who are sitting there who are like, I tried those things and I’m not better. Yeah, meditation is another one, right? I tried to meditate and I don’t feel any better.

Speaker 5 00:26:53  Right?

Eric Zimmer 00:26:54  It’s this recognition that we are all starting from different places with different levels of challenge, and we will respond to different things.

Eric Zimmer 00:27:03  And so that’s why your point about we’re the only ones who know how to heal ourselves is so valuable and true.

Ingrid Clayton 00:27:10  I think it’s so important. And I you know, I talked a little bit about this in the book, but since we’re bringing up the recovery piece that, yeah, I’m 30 years sober and much of my life would not be what it is today if it wasn’t for that foundation. So I’m incredibly, incredibly grateful. But I will also say again, there’s another sort of yes. And is that there were even aspects of me sort of being a good girl, working a good program, kind of being of compulsive service, and always looking in my inventory to see where I was to blame and only focus on my side of the street. And there’s a lot of that that I think, first of all, is there’s a lot of patriarchy that’s sort of embedded in there, but and fawning, you know, just to say, is not a gendered response. It’s an equal, equal opportunity defender.

Ingrid Clayton 00:27:54  But I would say I don’t think I’ve met a woman yet who hasn’t had some experience of it. And yet a lot of boys or men are conditioned more towards a fight response, like you’re allowed to kind of we say, man up, I hate that term. But yeah. And so if you think about the founders even of the program, sort of, you know, originating this experience. It makes sense to me that if they were more geared towards a fight response, also white men. Right. So you think about other forms of power and marginalization that it being suggested that they go be of service and get out of themselves was a useful approach. But for someone like myself or for many women or marginalized people, we are not in ourselves to begin with. Right. So this idea of like, how do I grow a self first before I can start to differentiate, like when I need to sort of get over myself a bit and be back in a community minded space? These things are tricky and there’s no panacea.

Ingrid Clayton 00:28:51  There’s no one right way. Again, I love the community aspect of 12 step recovery. It’s like all my best friends and the most important people of my life I’ve met in those rooms, but it’s like a yes. And and this piece kept me stuck from healing my trauma for a long time. So can we just have all of the nuanced, complicated conversation so that each of us can run these ideas through our own body, through our own systems and go, oh, you know what? Just like we do in in recovery, it’s sort of like you can see what feels true for you when you hear someone else say it. And so let’s have the folder conversation.

Eric Zimmer 00:29:49  Eight years ago, I was completely overwhelmed. My life was full with good things, a challenging career, two teenage boys, a growing podcast, and a mother who needed care. But I had a persistent feeling of, I can’t keep doing this, but I valued everything I was doing and I wasn’t willing to let any of them go.

Eric Zimmer 00:30:09  and the advice to do less only made me more overwhelmed. That’s when I stumbled into something I now call this style point method, a way of using small moments throughout my day to change not how much I had to do, but how I felt while I was doing it. And so I wanted to build something I wish I’d had eight years ago. So you don’t have to stumble towards an answer that something is now here and it’s called overwhelm is optional tools for when you can’t do less. It’s an email course that fits into moments you already have, taking less than ten minutes total a day. It isn’t about doing less, it’s about relating differently to what you do. I think it’s the most useful tool we’ve ever built. The launch price is $29. If life is too full, but you still need relief from overwhelm, check out overwhelm is optional. Go to one you feed. That’s one you feed. Slash overwhelm. There’s that phrase in recovery take what you want and leave the rest. Right.

Eric Zimmer 00:31:13  Which I think is a really just it’s a valuable way to approach it. And I agree, I think that the early years of my recovery saved my life. And they used the phrase gave me a blueprint for living.

Speaker 5 00:31:24  Yeah, yeah.

Eric Zimmer 00:31:25  And I needed to go and do some deeper healing.

Speaker 5 00:31:29  Yeah.

Eric Zimmer 00:31:30  Around why I was the way that I was. Right. And I think, like you said, it’s all nuance.

Speaker 5 00:31:36  Yes.

Eric Zimmer 00:31:36  I want to hit a couple other things before we move into the healing part of this. Talk to me about people pleasing and codependency. You talk about fawning in those that they’re all in the same family tree, but but make some distinctions for me.

Ingrid Clayton 00:31:50  Well, I think the biggest distinction, you know, we’ve used these terms for a long time, so they’re familiar to most people. But codependency in particular, you know, came about as a response really to addiction to the, you know, the addicted family system. And it similarly carries this disease model. And it’s really based on, to me, what feels like pretty antiquated notions of your disease of control or your need to control.

Ingrid Clayton 00:32:20  And similarly with with these approaches that are like, well, just go and raise your self-esteem and take care of yourself. And why would you care what anyone thinks of you and stay on your side of the street? All of these things, of course, made sense to me. It’s like, well, I don’t want to care what people think of me. I don’t want to be enabling other people. But none of these things spoke to the origins of the behaviors for me. I never intended to control. I never intended really to please. My deep intentions were to stay safe. And again, these were not conscious choices. So applying these seemingly conscious solutions, which basically uses a part of the brain that’s offline when the phone response is online. It’s like you’re speaking to different languages. And then I would try to do it differently. And when it wasn’t available to me again, I’m like, oh my gosh, now I’m really broken. So what I love about the language of the font response in this context is that it puts these behaviors that we’ve talked about for a long time.

Ingrid Clayton 00:33:26  It kind of enlarges it in two directions. It puts it into the body, into the nervous system where I go, oh my gosh, I make sense. There was a reason for these behaviors. It honors the origins of the thing. But secondly, it also moves it back into the context, the relationships that necessitated a phone response. And I think that’s missing in codependency. It kind of put all of these, you know, maladaptive behaviors into a person’s body as though they’re just dysfunctional. And it’s like, wait a second, I’m not dysfunctional, but I did adapt to a dysfunctional environment. Right. And so again this reduces the shame. But it also gives us a different way in to work on these things from a trauma body based perspective. And everything I said I think similarly applies to people pleasing. It sounds like it’s a conscious choice. You can just decide to do it differently, and you can’t decide to do it differently when what you’re feeling in your body is utter terror. So we have to address that piece first.

Ingrid Clayton 00:34:31  That terror is there for a reason. You’re not meant to just override it. In fact, asking people to do that is really traumatizing them. It’s doing more harm.

Speaker 5 00:34:42  Yeah.

Eric Zimmer 00:34:42  I think the other thing that your approach takes into consideration and that we know use the word antiquated.

Speaker 5 00:34:50  Is.

Eric Zimmer 00:34:50  That I feel like for a long time and again, I’m not a I’m not a psychologist, but I’ve been around this kind of stuff for a long time in the recovery movement, in a lot of what the Buddhist stuff I was reading was, and even a lot of psychology. There was this idea for a while that we should just be these independent creatures that are self-sufficient.

Speaker 5 00:35:09  That’s right.

Eric Zimmer 00:35:09  Unto ourselves. And that’s a need. Anything from anyone else is a failure.

Speaker 5 00:35:16  That’s right.

Eric Zimmer 00:35:17  I think that’s profoundly misguided.

Ingrid Clayton 00:35:19  Yes, we are hardwired for relationships, right? I have mirror neurons. It’s like my body only knows that it exists in the world. When people are mirroring back to me as a tiny baby, like.

Speaker 5 00:35:30  I.

Ingrid Clayton 00:35:30  See you. Right. So to your point, we really end up mythologizing what is healthy dependency? What is healthy caregiving? Again, you know, the women as the caretakers for, you know, history. I think we’ve also mythologized them. We’ve kind of put this burden on their shoulders, like, you are the ones that are meant to sort of keep the show running. And yet why don’t you go put yourself first? Right. You you hand them this double bind and then you blame them for it. And so yeah, I think I don’t have the answers to all of these things, but it feels important to me to. Let’s name how complicated this really is. It’s another way where we go, oh my gosh, it makes sense that I’m having this experience. And again, I think if we can reduce the shame, you’re like halfway there to having a remarkably different experience.

Eric Zimmer 00:36:22  Staying with this theme of nuance, you said something that I thought a lot about, which is for foreigners, line isn’t about moral failure, but about survival.

Eric Zimmer 00:36:31  I thought about that with myself. Like, how many times have I lied?

Speaker 5 00:36:37  You know.

Eric Zimmer 00:36:38  About primarily how I feel inside, right? That’s where the primary lies are. Oh, I’m fine. It’s okay. Don’t worry about it. It’s all that.

Speaker 5 00:36:48  Yeah.

Eric Zimmer 00:36:49  Looking at it as a lie, it feels like I’ve done something wrong. Whereas when I look at it from a survival lens, it’s like, well, of course I was doing that.

Ingrid Clayton 00:36:58  That’s right. Yes. There was so much of my stuff that I had to keep hidden because I learned the hard way that when I didn’t, which is the other thing I think we need to name. Even in my own personal experience as a child, you know, I had an intervention for my parents when I was 16 years old. I tried to do all the things that all of us are told to do our whole lives, which is set a healthy boundary. Have a voice. Like, I asked for help. I brought in all of the right people and you know what happened is that it literally made it worse.

Ingrid Clayton 00:37:30  It made it so much worse because now I had this stepfather who was grooming me and hated me, but now I didn’t even exist in my own home. And I had a mom who told me out loud, I don’t believe you, right? You’re being selfish. You made it all up. And so we also go. Of course, there’s stuff that we’re we’re shape shifting to kind of be what the environment needs us to be. That’s an aspect of lying we’re withholding because I absolutely know this relationship or this community cannot hold my truth or I’m going to be steamrolled as a result. And so it’s uncomfortable, you know, maybe to look at some of these things. I think we think it’s easier to kind of place it again in these sort of a lie is a bad thing, this good or bad notion. But it’s like, well, wait a second. Like, what was the intention here? What were you keeping safe? And even that question alone, it’s so much more interesting to me, first of all.

Ingrid Clayton 00:38:26  But it reveals something that now I can be in relationship to and I can work with. I go, this really important part of me I was trying to keep safe. I don’t get to access any of that. If I just go, oh, I’m a liar, I’m a loser, I’m bad. It all kind of gets kicked under the rug. And and who does that help, right? That doesn’t get me any more free. It gets me even more stuck. It’s another layer of like, you can’t be real. You can’t be a whole self. Go along to get along.

Speaker 5 00:38:57  Yeah.

Eric Zimmer 00:38:57  So let’s turn our attention to the second half of the book, which starts to outline some strategies for fawning less. Chapter five, where this all sort of turns and starts is called the magic of trust in yourself. Say more about that and what’s in that chapter.

Ingrid Clayton 00:39:17  I think that idea, even of self trust, is so foundational to this whole process because like I said, all of my safety was found in self abandonment.

Ingrid Clayton 00:39:28  All of my safety was residing outside of my own body. So unfollowing then starts with taking that hypervigilant external focus and being curious about me, right? It’s again that question of what am I noticing? What am I experiencing? It’s sort of building, maybe for a lot of us, an internal sense of safety or a compass for the very first time. Again, a million different ways in to doing that. But I think even if you think about the senses being the language of the nervous system, just being mindful and curious about looking around your own environment and noticing what you see. What do you hear? Right? People love maybe touch, sense, so they have a touchstone that they tap into that brings them into the present moment. When we’re orienting with our senses these things sound small, but I’m telling you, they are mighty in terms of coming into the body, coming into reality. I’m not in my patterned conditioning when I’m using my senses to look around and notice what I see. In fact, I’m coming out of autopilot.

Ingrid Clayton 00:40:42  And so all of these things, as a practice, sort of, over time, start to create more connective tissue between me and my own body, what my body is telling me. It brings me back to the gut, which is our second brain, right? That can sort of alert us to these gut feelings, among other things our instincts, our inspirations, our callings. And even, as I say, all of that right now, what I was about to say was, it feels like magic. And I go, oh, yeah, that’s why I called it the magic of Trusting Yourself.

Eric Zimmer 00:41:14  A question I have posed to people on this show a lot, and I’ve thought a lot about, is this idea of self trust, intuition, gut feeling.

Speaker 5 00:41:25  Yeah.

Eric Zimmer 00:41:25  The problem that I see with that is that for people who have experienced a lot of trauma.

Speaker 5 00:41:35  Yeah, it’s.

Eric Zimmer 00:41:35  Really hard to know what is the trauma response and what is me. Right. So, for example, I may feel a great deal.

Eric Zimmer 00:41:44  You know, we use the classic trauma scenario, a soldier, right? A soldier may feel a great deal of fear when a car backfires. They’re not actually in danger in that moment.

Speaker 5 00:41:55  That’s right.

Eric Zimmer 00:41:56  Right. And so if we extrapolate that out to complex trauma, we can have all sorts of gut feelings, intuitions that that feel like gut feelings or intuitions that are.

Speaker 5 00:42:06  Trauma.

Eric Zimmer 00:42:06  Responses. And how do you teach people to start to even delineate those things?

Ingrid Clayton 00:42:13  Oh, it’s such an important thing that you’re naming. And so, you know, going back to what you read about me saying, I’m kind of the buzzkill therapist is this is a part of that journey, is that if I’m ever to discern in the moment between is this discomfort or is this actually danger? To your point, if you have a history of trauma, the body is going to signal danger every time. Right. It’s why our trauma responses and fawning for me was like five steps ahead of wherever I went. Even in environments that may have been perfectly safe, my body goes, I ain’t gonna risk it.

Ingrid Clayton 00:42:48  You know what I mean? Like, I’m going to I’m going to lead with the phone response first. So part of coming back into self then is two things came into mind. This is also why I don’t start the healing work relationally with other people, because the body’s going to signal danger every time you’re going to get stuck, it’s going to feel frustrating. You’re going to go see, I knew this wasn’t possible. Okay. But when we start with this internal sense in the safest place that you can find, maybe it’s in nature. I feel safest in nature. It’s sort of my church going on private walks where I just even in my city neighborhood, just notice the green, notice the trees connecting me to self, connecting me to self. this is where I might actually notice some anxiety or some fear. And this is why I also said I have a tricky relationship with that parable, because when I start to notice that my body wants to go.

Speaker 5 00:43:52  Oh.

Ingrid Clayton 00:43:52  Avoid it, or fix it, or change it, or make it nice, make it good.

Speaker 5 00:43:57  Overwrite.

Ingrid Clayton 00:43:57  It. And the work actually is to go, oh, I am afraid right now. Can I linger there even just a moment longer? And I talk about doing this in lots of different ways and different modalities and trauma therapies in the book. But the real shorthand of it is, as I start to grow my capacity for things that don’t feel good. Right? Oh, I’m feeling my fear, I’m feeling the overwhelm, and I’m responding to it differently. I’m not checking out, I’m not overriding it. And the body starts to.

Speaker 5 00:44:33  Go.

Ingrid Clayton 00:44:34  Oh, we can we can tolerate this kind of upset. Now, this is what grows our capacity over time to where we’re in the moment. And instead of being triggered and being like, alarm bells, it’s dangerous. We can actually know is this danger? And I mean, from a body based not like a analysis perspective, we start to be able to respond more and more in the moment to this may not feel good. I may not like this.

Ingrid Clayton 00:45:04  I may have been a people pleaser, if you call it that, my whole life and I’m in this moment. I recognize you are not pleased, but it’s not making me go.

Speaker 5 00:45:13  Oh, I’m full of shame.

Ingrid Clayton 00:45:15  I did it wrong. I’m so guilty. Let me fix it. Yeah, I can sort of stand in my truth, in my self trust and go. It’s okay that we see things differently. I. I really trust myself and I’m hearing what you’re saying and it’s valid, but I’m valid too, right? So this is work that tends to take some time. It tends to be slow moving. That’s by design. Any time we move too quickly, the body can go right back into that overwhelm. And so the biggest thing I can say for folks is to carry your curiosity and your patience and then just continue to notice and trust, notice and trust.

Eric Zimmer 00:46:01  You describe several trauma therapy modalities in the book Internal Family Systems, Somatic Experiencing, eMDR, and how you’ve had powerful healing experiences from all of those things.

Eric Zimmer 00:46:16  If somebody’s just starting to begin their unflinching journey, how might they know what approach would work best for them. And and what should they be looking for in a therapist. It is. There’s a lot of different ways to go here.

Ingrid Clayton 00:46:30  That’s right. Ideally they would find someone who is trauma trained, not just trauma informed. Trauma informed is good, trauma trained is better. And yes, I have worked with those three modalities as a client and therapist, and they tend to be some of the more popular modalities. So you probably, you know, going to be able to find someone that works with one or all three of those, but any one that you call as a potential client, you should be able to say, do you work with complex trauma? What therapy modalities do you use? You could give them a little bullet point about what you’re working on and say, how does what you do in particular, how will it help me with that? And if you decide to meet with them, these conversations don’t end just because you decided to give them a try.

Ingrid Clayton 00:47:26  Within 1 or 2, maybe three sessions, you should absolutely be having another conversation. Like, how is this feeling for me now? Do I feel like this is useful? Do I feel like it’s moving in the right direction? Here’s the very tricky thing if you identify with the phone response. We are phoning for our therapist. We want our therapists to like us. We want them to know how earnest and hard working we are, and how compliant and what a good client is. We want to be their favorite. We have got to try to set all that stuff aside or maybe even say, listen, here’s my history. I want my therapist to like me. I want you to know all these things about me, and I really want to have a different experience of myself in the world. And so can you help me check in with me so that we can even decide together? Does this feel like it’s going in the right direction? Is it safe for me to push back in here? Is it safe for me to continue to ask questions? Right.

Ingrid Clayton 00:48:28  I think I talk about this in the book, but there were many times throughout my life where I recall a therapist offering me like, their thoughts on something or suggesting that I try something in the room and I would be.

Speaker 5 00:48:42  Like, oh.

Ingrid Clayton 00:48:42  Okay. And then I would sit there and basically what I’m thinking is, how long do I have to sit here for them to think that I tried, or them to think that, you know, and really what my body is saying is this does not work for me. This does not work for me. But I didn’t think I could say that. I didn’t want to hurt their feelings. So as a trauma therapist, I want people to know you are not hurting our feelings. If you say this doesn’t work for me, you are giving me powerful and important feedback. Listen, I can have one tool that works really well for me, and I offer it to one client and they’re like, oh my God, this is my favorite. It’s amazing.

Ingrid Clayton 00:49:19  The next person I see, they’re like, it does nothing, right. It’s not that there’s anything wrong with them, it’s the wrong tool for the job in their body. So that’s why I say trauma trained and like sort of the more tools in their tool belt the better because that means they can go. Oh, I can see that you’re responding to this. And maybe not this, but mostly what you need to know is it’s okay to say I’m confused. I’m overwhelmed. You lost me ten minutes.

Speaker 5 00:49:50  Ago.

Ingrid Clayton 00:49:51  Right? This isn’t working for me. Can we try something else? And if your therapist basically responds with, well, maybe you need to try harder, I’m going to give you permission in advance. That’s the wrong therapist.

Speaker 5 00:50:02  Yeah, yeah, yeah.

Eric Zimmer 00:50:04  There’s so many things you said in there that I relate to. Certainly wanting to be the ideal client, you know.

Speaker 5 00:50:10  Yes.

Eric Zimmer 00:50:11  I’ve had this history of like, I’m happy to be very vulnerable.

Speaker 5 00:50:15  Yeah.

Eric Zimmer 00:50:15  As long as it’s already a problem that I’ve solved.

Eric Zimmer 00:50:18  And I can tell you how I solved it. Like I was really feeling sad and scared. But then I did x, Y and z and a, B and c and and and now I’m okay. Like that seems like vulnerability.

Speaker 5 00:50:32  Right?

Eric Zimmer 00:50:32  But it’s not for me. For me. That’s right is I’m right in the middle of feeling it right this second. I don’t know what to do.

Speaker 5 00:50:41  Yeah.

Eric Zimmer 00:50:41  And it’s taken me a long time to get to that place where I can do that.

Ingrid Clayton 00:50:46  My deepest vulnerability now in therapy is when I can tell my therapist. Holly, I think you just checked out. You’re not paying.

Speaker 5 00:50:54  Attention.

Ingrid Clayton 00:50:54  When I call her out, I go, oh, I feel like you left again. Right? And it’s not even that she left, but my perception is that she left. And listen, we’re talking about relational trauma. You don’t think I’m going to have issues that are going to come up in my relationship with my therapist? So if she were to get really defensive and be like.

Speaker 5 00:51:14  What are you talking about?

Ingrid Clayton 00:51:16  But she doesn’t, she’s like, oh, interesting. Do you remember exactly when you felt that feeling that I popped out and she’ll check in with herself and sometimes she might even say, well, maybe I did get distracted because I was thinking of this thing, but it’s like so soothing for my nervous system, because she’s going to be in this deep reality with me, and I don’t have to worry that I’m going to hurt her feelings and she’s going to leave.

Speaker 5 00:51:42  Yeah, I.

Eric Zimmer 00:51:43  Love what you say about starting with yourself before you move out to try and be relational.

Speaker 5 00:51:50  Yeah.

Eric Zimmer 00:51:51  You also then go on to say at some point, this is a relational problem, you’re going to have to bring it into your relationships. And you’ve got a really lovely section about assertiveness and finding your voice. And I think that we just think that we should all of a sudden be able to do it.

Speaker 5 00:52:09  Right.

Eric Zimmer 00:52:10  Right. Like all of a sudden I should just be able to have that conversation, right? There’s a lot of steps that can prepare us to get to that point, and I would I just love to walk through some of them with you, because I think it’s a really helpful way to think about, like, I don’t have to go all the way to Z, I can do a B, then I can do C, then I can do D, you know.

Eric Zimmer 00:52:33  And so how.

Speaker 5 00:52:34  Do we.

Eric Zimmer 00:52:34  Go about preparing ourselves to eventually get to the point where we can say the things that we feel like we might need to.

Speaker 5 00:52:42  Say?

Ingrid Clayton 00:52:43  Yeah, well, there’s so many ways. Then I feel like my brain was just flooded with a lot of them. But I’ll tell you what came to the top of mind. So first of all, I think I talk about in the sort of individual process of re attuning to yourself, one thing that tends to be really helpful is taking space, right? So taking space from your relationships initially or particularly the relationships that trigger you, even if it’s like taking five minutes in the car by yourself before you walk in the door. But things like a journaling where you sort of say at the top, like if I was allowed to feel how I really feel, what would I say? Right? Creating space and permission to be in touch with what your body knows, but your mind might still be going, no no no no no.

Ingrid Clayton 00:53:27  So first you have to be able to sort of own it and recognize it before you can do it differently. But then once you do. Own it and recognize it. How do you again respond to it differently? Not with shame, but with curiosity, with self-compassion. So we’re already changing our relationship to the thing itself before we bring it forward. And then I say, you know, what tends to happen for most of us initially is we do this work in hindsight because you’re not going to catch it in real time or certainly in advance. So maybe you leave a lunch with a friend or a conversation and you realize you kind of have that like anxious feeling and you don’t feel good about yourself. And you go, you know what? I did it again. I wanted to maybe bring something forward. And I didn’t do it. It felt too intense in the moment. I wish I would have done it differently then I would say, does it feel like that’s a safe relationship, first of all, and would you be willing to go back and say, you know what? I’m not feeling great.

Ingrid Clayton 00:54:33  I really wanted to bring more of myself into this conversation, and I just sort of freaked out. And I left and I didn’t say the hard thing. I’m wondering if I can do it now, and particularly for people that are recognizing that these tendencies have been so pervasive, I might even say, go to those relationships, to your partners, to your best friends, and say, I’m realizing I’ve been living in a chronic foreign response, and I’m going to be doing things differently, even if it’s silly. Like maybe I would have always said, I don’t care where we go or I don’t care what we do. I’m going to make a conscious effort.

Speaker 5 00:55:10  To.

Ingrid Clayton 00:55:10  Think about what I want and to ask if we can do it differently, or if I disagree. I’m going to be trying to say it and sort of laying the groundwork in advance with these safer relationships. It does two things. I think it lets the body No, it’s a little bit safer when it comes time for game time, when you want to do it in the moment, but it’s also an opportunity for both people to go.

Speaker 5 00:55:34  You know what?

Ingrid Clayton 00:55:35  It’s time for us to kind of renegotiate how we show up here. And if I’m basically saying I want more intimacy, I want you to know more of me. And at the end of the day, what I ultimately really want is I want to know more of you, too. I’m wondering, are there parts of you that you want to bring in that maybe you haven’t been able to? So now we’re creating not just this personal safety, but more of a collective safety. We’re saying, hey, we’re in this together. You know, you talked about the lying thing. And back when I got sober in my early 20s, I realized I was so used to lying. I lied about everything with, like, zero stakes. It was just. If I really thought that you thought a better answer of what I had for lunch was spaghetti and meatballs. When I had a PB and J. I would tell you I had spaghetti and meatballs, but I had a friend that I was getting sober with and she did the same thing.

Ingrid Clayton 00:56:31  And so we made a pact together. We’re like, oh my gosh, we don’t want to keep doing it. And I’m telling you, night after night we would have this long conversation and get off the phone and one of us would call the other one back and we’d be like, okay, I just.

Speaker 5 00:56:45  Lied.

Ingrid Clayton 00:56:45  I just lied, I did it again. Here’s what really happened. And it was this ability to go back to a safe place and kind of have a do over that created more and more and more of a sense of safety, where maybe then the next time we got on the phone, we might even say, like, well, I want to tell you, I did this. But the truth is, you know, I did this instead. And I think the same is true with Forening as it becomes more conscious, this reflexive, like, what do you need? Who do you need me to be? How can I take care of you? We start to notice more and more in the moment where there are opportunities to hold on to ourselves.

Speaker 5 00:57:25  Yeah.

Eric Zimmer 00:57:26  It’s amazing. So many of my relationships in the past, fawning made sense because to be direct and straightforward or to say what I want brought about a whole lot of conflict and strife.

Speaker 5 00:57:41  Yes, yes, yes.

Eric Zimmer 00:57:43  But I’m in a relationship now and have been for a decade now or so where that’s not the case. And yet. And yet I find myself wanting to do what you’re saying. Like, I can’t I can’t think of an example right now, but wanting to tell a small miss truth about something completely inconsequential. Because it would go over better.

Speaker 5 00:58:08  Right.

Eric Zimmer 00:58:08  There’s this persistent sense. It’s one of the things I’ve had to work on a lot is like you’re not going to be in trouble.

Ingrid Clayton 00:58:16  No boy that lives in my body.

Speaker 5 00:58:18  So I’m going.

Eric Zimmer 00:58:18  To be in trouble.

Speaker 5 00:58:20  Yeah.

Eric Zimmer 00:58:21  Which I just constantly think, well, to say, I constantly think I’m over exaggerating. My habituated response when I’m not being more conscious is I’m going to be in trouble.

Speaker 5 00:58:33  For.

Eric Zimmer 00:58:34  All sorts of silly things that my current partner would never care about.

Eric Zimmer 00:58:38  It’s this conscious choice, or it’s about being more conscious about my choice. I should say. There’s a couple other things you had in that section that I thought were really helpful, and one of them was helpful to write a script of what you’d say.

Speaker 5 00:58:52  Yeah, right.

Eric Zimmer 00:58:52  Because a lot of times I think we expect we can go into these conversations, but when we go into the conversation, it’s for many of us it’s going to be stressful. It’s going to cause anxiety for good reason. And we also know that when we’re anxious, we don’t think very well.

Speaker 5 00:59:10  Totally. Yeah.

Eric Zimmer 00:59:11  And so for me, knowing exactly what I want to say, having like actually scripted out and and you say this to imagine yourself saying play out the conversation are all these things we can do to get us. And then you have another great one, which is called bookending your actions. What do you mean by that?

Ingrid Clayton 00:59:30  It means before you go into the lion’s den or something that feels really hard, you do something in advance that connects you to yourself, that feels really regulating, that reminds you of your intentions.

Ingrid Clayton 00:59:41  Right? You’re sort of basically getting in your right mind, but you don’t just do it before you make a commitment to also do it right after. And in my experience, this allows us to stay more grounded throughout. Yeah, but it also just drops you back into that regulation at the other end of of a hard conversation. And, you know, one thing, I didn’t mention it in the book, but I’ll mention it here. In terms of the scripting, I don’t recommend ChatGPT as your therapist, but this is one area where my clients have been using ChatGPT for the like. How do I say the thing that’s clear and kind, and they’ll bring back to me like, well, here are the options. And we’re both kind of surprised. Like, well that yeah, that sounds pretty good, right? So when you’re anxious and you’re worried and you don’t want to come off mean, you can put all that stuff in the prompt and be like, I don’t want to be mean, but I do.

Ingrid Clayton 01:00:36  I have a hard time holding on to myself here. And oftentimes those generated responses at least can give you the tone, the sense of the thing, and then you can make it your own. But I think that’s really helpful knowing what you want to say, even sending it in writing, if you feel I don’t think there’s anything wrong with that. If you go every time I get in the room, I freeze. I can’t do it. And then I hate myself again. Then I go, well, so what’s what’s stopping you from sending it in an email? You might even say in the email, I keep wanting to have this conversation. I do want to have it, but I’m going to send you this now as a placeholder, as a reminder, as like, can we circle back and make sure that we attended this one thing, because I don’t want it to go missing. What a way to support yourself. How fantastic. Right?

Eric Zimmer 01:01:24  Yeah, it makes me think of a previous marriage that did not work.

Eric Zimmer 01:01:28  I think nothing was really going to fix it, but something that was helpful was we would be minutes into any difficult conversation and we would both be flooded. Right? It was just like there was no safety. It just didn’t exist.

Speaker 5 01:01:42  Yeah.

Eric Zimmer 01:01:43  And so our therapist for a while was like, anything you guys want to communicate, that’s important. Or high stakes, you have to write it out, give it to the other person. That person has to have time to think about how they want to respond. Like it was that, like hair trigger.

Speaker 5 01:01:56  All.

Eric Zimmer 01:01:57  The time. But that actually turned out to be helpful for us because.

Speaker 5 01:02:01  I believe that, yeah.

Eric Zimmer 01:02:02  You know, each of us was able to think about, how’s the best version of me going to respond to this, not what tends to be showing up in our dynamic, which is the worst version of me.

Ingrid Clayton 01:02:11  Right, right, right. Yeah. That’s powerful.

Eric Zimmer 01:02:15  okay. Pause here real quick. Do you have your book handy? I was going to ask you to read a section to end, but if you don’t have it, then.

Speaker 5 01:02:25  I.

Ingrid Clayton 01:02:25  Think I have one hiding. Oh I do.

Speaker 5 01:02:28  Okay.

Eric Zimmer 01:02:30  so I thought the place we could end is having you read one of the later paragraphs in the book that really stood out to me.

Speaker 5 01:02:37  Oh, okay.

Eric Zimmer 01:02:38  Let me see if I can find it. It’s the last paragraph before the story at the end about, I think, grace.

Speaker 5 01:02:47  Great.

Ingrid Clayton 01:02:48  This will be an ongoing process. We will miss the mark. So will others. Unfollowing is attempting to hold all the complexity to enlarge our ability to engage in conflict, because conflict is a natural part of being in relationship. Unfollowing means entering a complex world and knowing that we don’t have all the answers in advance.

Filed Under: Featured, Podcast Episode

Why Family Relationships Are So Hard and What Actually Helps with Nedra Glover Tawwab

January 30, 2026 Leave a Comment

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In this episode, Nedra Glover Tawwab talks about why family relationships are so hard and what actually helps navigate them. She explores the complexities of family dynamics, self-sabotage, and why people resist change. Nedra also shares insights on managing discomfort, setting boundaries, and accepting others’ limitations. The conversation covers practical strategies for healthier relationships, the challenges of being a “cycle breaker,” and how to navigate difficult conversations. You’ll discover compassionate guidance for breaking free from unhealthy patterns and fostering self-awareness, acceptance, and growth in family and personal relationships.

Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • Family dynamics and their impact on personal development
  • Understanding and managing unhealthy relationships
  • The concept of self-sabotage and its connection to discomfort
  • The role of emotional patterns in addiction and recovery
  • Navigating relationships with individuals resistant to change
  • The significance of personal accountability in healing
  • The complexities of shame and its effects on relationships
  • Strategies for effective communication and resolving circular conversations
  • The importance of self-compassion and acceptance in difficult relationships
  • Recognizing and addressing the influence of family roles and expectations on identity

Nedra Glover Tawwab is the author of the New York Times bestseller Set Boundaries, Find Peace and The Set Boundaries Workbook. A licensed therapist and sought-after relationship expert, she has practiced relationship therapy for more than fifteen years. Tawwab has appeared as an expert on The Red Table Talk, The Breakfast Club, Good Morning America, and CBS This Morning, to name a few. Her work has been highlighted in The New York Times, The Guardian, and Vice. In this episode, Eric and Nedra discuss her new book, Drama Free:  A Guide to Managing Unhealthy Family Relationships

Connect with Nedra Glover Tawwab: Website | Facebook | Instagram

If you enjoyed this conversation with Nedra Glover Tawwab, check out these other episodes:

How to Make Great Relationships with Dr. Rick Hanson

How to Have Healthier Relationships with Yourself and Others with Jillian Turecki

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Episode Transcript:

Nedra Glover Tawwab 00:00:00  Even if you’ve trained for it. You went to school for it, you worked hard for it. You’ve done all the work to be in a healthy relationship. You may still feel like, oh, I don’t deserve this good person. It’s the discomfort of being in a new situation.

Chris Forbes 00:00:22  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 00:01:07  Have you ever gotten to the end of a long and exhausting conversation, and realized you didn’t even know what you were fighting about anymore? Because sometimes the issue isn’t the topic, it’s the loop in this conversation. I’m talking with licensed therapist and bestselling author Nedra Glover Tawwab about how family dynamics can keep us trapped in patterns that feel impossible to change, especially when old wounds and expectations are baked into the relationship. We talk about how to recognize a circular conversation before it eats your whole night. Why never go to bed angry? Might be some of the worst advice ever, and how couples can set simple parameters for conflict so it doesn’t turn into a four hour tennis match. Ned’s book is drama free and this episode is full of clear, usable language for protecting your peace without torching your relationships. I’m Eric Zimmer and this is the one you feed. Hi Nedra, welcome to the show.

Nedra Glover Tawwab 00:02:10  Thank you for having me again.

Eric Zimmer 00:02:12  I am very excited to have you on. We will be discussing your latest book called Drama Free A Guide to Managing Unhealthy Family Relationships. But before we do that, we’ll start the show like we always do with the parable. In the parable, there’s a grandparent talking with their grandchild, and they say, in life there’s two wolves inside of us that are always at battle.

Eric Zimmer 00:02:32  One’s 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 they think about it for a second and look up at their grandparent and 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 and your life and in your work, and obviously you’ve answered before, but we change.

Nedra Glover Tawwab 00:02:58  Yeah. You know our pre conversation we were talking about the choices that we can make. So to me that parable represents our freedom to choose.

Eric Zimmer 00:03:10  Yeah that is very simple and succinct. And I tend to agree with you that at its heart that’s what it’s about, that our choices matter. We get to choose and our choices matter. Okay let’s jump into the book. And I just want to kind of start with a line that you say early in the book, which is the relationships that impact us the most are those with family.

Eric Zimmer 00:03:29  The wounds are deep and the relationships are filled with expectations. Say a little more about that.

Nedra Glover Tawwab 00:03:36  In families, our history is from birth until present. And so whatever challenges we have within our family, for many of us they have existed not just presently, but they’ve been there for a long time. And because those relationships were our primary relationships, they were the first relationships we had, the ones in which we learned about ourselves and other people. Its deep and how we connect with ourselves and other people. And sometimes it’s hard for us to recognize that when we go to therapy and the therapist is like, tell me about your family. You know, most people are like, oh, why are you asking about them? It’s so important because it helps us connect who you are to who you are in your family, who you were allowed to be in your family, and what happened to you in that system?

Eric Zimmer 00:04:31  Yeah. When I hear the word dysfunctional family, I always think of, well, my own family, of course, but I also think of the old Tolstoy quote that starts Anna Karenina, which is happy families are all alike.

Eric Zimmer 00:04:44  Every unhappy family is unhappy in its own way. Do you think that’s true, or do you think that there are real clear patterns of the ways in which we are dysfunctional in our families.

Nedra Glover Tawwab 00:04:56  I think there are levels to dysfunction. I think what we talk about typically as dysfunction, when I hear the word, I think of shameless. I think of that family and their chaos with substance abuse and financial issues and, you know, people stealing like these very big things happening. But I think it’s also having a parent who won’t allow you to express your feelings. I think it’s also experiencing divorce and your parents not getting along. Yeah. It’s also your siblings bullying you. It’s also your grandparent having a very apparent favorite. You know, it’s it’s so many things. It’s not just those, you know, drug abuse and, you know, these really big things. It can also be these small things that impact us in ways that maybe we don’t consider because we’re looking at the trauma and there’s trauma and a lot of stuff.

Nedra Glover Tawwab 00:05:54  There’s dysfunction in a lot of things. The dysfunction just means something isn’t working, something isn’t healthy. It’s not going well. There is a problem.

Eric Zimmer 00:06:02  Yeah, yeah. You know, it was helpful for me to eventually start to look at it from a perspective of everybody has developmental needs, and mine didn’t get met for various different reasons. And many people’s don’t get met for various different reasons. And there doesn’t even have to be fault in that. There’s simply just, hey, you know, some things that I needed to get, I didn’t necessarily get. And I think it’s very easy to get into comparative suffering with this stuff to say, oh, you know, well, geez, I heard about this guy who went through all this awful stuff and I didn’t go through anything like that. So I must be okay. I must be fine. How do you get clients kind of over that barrier?

Nedra Glover Tawwab 00:06:45  What doesn’t work for you doesn’t work for you. And I think sometimes we do look at other situations and we like to level them as bad or worse or better when we don’t have to judge someone else’s situation against our own for our situation to not be good.

Nedra Glover Tawwab 00:07:01  You’ll hear this sometimes with siblings, where siblings will say, well, my situation was worse because I needed blank and you didn’t need this. Or they listened to you more. They did. You know, whatever these things are, and it’s like you can still have a problem and that other person can have a problem. The problems don’t need to be the same. It doesn’t need to be. You know, I was only abused if this thing happened. It’s like there are tons of things that we might say is damaging to a child. And it doesn’t have to be. Well, my parents lock me on the porch. You don’t have to have these horror stories of, you know, complex sort of meaning for us to have issues with our families. And I think it takes away from suffering when we put ourselves in the position of having to have a really big story in order to suffer.

Eric Zimmer 00:07:51  Yeah, I found the adverse childhood experience testing and score that idea of there’s a whole lot of different adverse childhood experiences you can have, and that was a lens that sort of helped me as a recovering heroin addict.

Eric Zimmer 00:08:06  I was 24 years old and I was like, well, how did I get to be like this? Right? I didn’t choose to end up here. And so it was really interesting because in the first part of my recovery, I was told very clearly by just the circles I was in. Don’t think about that. Don’t worry about that. Just here are the things you need to do to get sober. And that actually worked for me. It actually worked for me. That focus worked for me. I’m not saying it will work for everyone because different levels of trauma are different, but the day came where I did have to reckon with what had happened in my past.

Nedra Glover Tawwab 00:08:40  At what point would you say in your sobriety that was how many years of being sober before that reckoning occurred.

Eric Zimmer 00:08:47  That reckoning occurred about three and a half years in, and my marriage fell apart. And I was in so much pain and I realized like, well, yeah, of course you’re in pain because a marriage would end.

Eric Zimmer 00:09:00  But I recognized the patterns that I had in relationships. I’d always had them. I was re-enacting this same sort of drama over and over and over. I’m not saying that that was all my fault. I think, you know, in our situation, it was both our challenges. You know, we we met at a heroin dealer’s house. So you can imagine, like, you know, we we brought some things to that relationship. But yeah, it was about three and a half years in for me. And again, I don’t think there’s a right time. That was just when it sort of came to a head for me and really forced me to really look deeper.

Nedra Glover Tawwab 00:09:33  I’ve worked in substance abuse treatment, and I think one part of it is being clean. But another really big part of it is figuring out why you were abusing anything in the first place. Yeah, and some people really live in that just being clean part. But if you don’t figure out why you were abusing in the first place, I wonder how things show up in other ways.

Nedra Glover Tawwab 00:10:00  Yeah. You know, I don’t know if you’ve heard the term dry drunk.

Eric Zimmer 00:10:04  Of course.

Nedra Glover Tawwab 00:10:04  Yeah. Yeah. It’s a person who is sober, but they have all the behaviors that they had when they were alcoholic. Why? They’ve done no work. They’re just not drinking. Yeah. And so there is no change in the person. They’re not treating people better. They’re not less manipulative. They’re not less violent. In some instances, it’s just like they’re sober. Yeah. And that doesn’t necessarily improve who you are as a person or make your relationships better. What really makes your relationships better is figuring out, you know, why that was an issue in the first place?

Eric Zimmer 00:10:37  Yeah. What was interesting for me was, you know, I got into recovery and I really worked the 12 steps pretty diligently. And so I was doing work. You know, a lot of deep work, but the work tended to be oriented towards how I was behaving and the way it was presented to me. And this is, you know, Columbus, Ohio, 1995.

Eric Zimmer 00:10:57  Right. So I’m not making a judgment about the 12 steps or they’re effective. Anything the way it was presented to me, it was very me focused and that was good. I had to take responsibility for myself, my behaviors. But there wasn’t a lot of now let’s untangle that thread of, you know why you feel the need to act that way. It was just sort of like, well, don’t act that way so much. And I’m oversimplifying, but like you’re saying, I hit a point where I don’t feel like I could get on to the next part of my healing without spending some time recognizing where I had come from and what had happened. And it was interesting because then I went from there into it was called Inner Child Work back in 1998, you know, John Bradshaw and I went into that situation and that was all the person I was working with was oriented around. That was the whole game, and that was useful for a period of time. But I also hit a point where I went, wait, okay, now I need to sort of emerge from everything that happened to me and sort of integrate this, my responsibility with what had happened to me.

Eric Zimmer 00:12:02  And I think that’s what you do very, very well. In your book, you bring together, okay, there’s this dysfunction. Here’s why you are and it is still your responsibility to work with those things differently and more skillfully.

Nedra Glover Tawwab 00:12:15  While many people say that, you know, depression is anger turned inward. And so when you look at substance misuse, you look at some mental health issues. You look at our relationships. Some of us, we do have a tendency to it’s me, it’s me, it’s me. It’s my behavior. When in actuality, perhaps there is someone else we need to be angry at. That doesn’t mean we need to hit them or we need to yell at them. But maybe there is some recognition that I don’t think I was nurtured. Yeah, I don’t think I was loved in a way that I actually felt. I think, you know, they were trying to be loving, but what I really needed was this. I find that when we talk about our families, when I have new clients, getting them to the point of even saying anything about their family is a victory.

Nedra Glover Tawwab 00:13:08  Yeah. Because they want to sugarcoat everything. It’s like my mom was great and wonderful. She was lovely. She worked really hard. She picked me and my brother and sister up and de La, and she beat us poorly, you know? But she was a great person. It’s like, okay, great. She she made great spaghetti. But wait, let’s go to this part about her, you know, beating you. What was that part?

Eric Zimmer 00:13:31  Right. I think the other version of that is they did the best they can, which is a true statement. Right? True. That is absolutely true, but does not mean that you don’t have impact from the best they could do, right? It doesn’t mean the best they could do was okay for you, right? Both those things can be true. And you talk about that a few different points in the book. Is this recognition that multiple things can be true. We can, you know, recognize the things that happen to us when we are younger and we can have a relationship with our family.

Eric Zimmer 00:14:00  I mean, there’s a way to be angry about some of the things that happened and also be grateful for some of the things that happened. Right? That both those things are possible. But I do agree. I think the tendency is towards sugarcoating.

Nedra Glover Tawwab 00:14:11  Yeah, it’s really difficult for us to reconcile that those relationships aren’t black and white like it’s this or it’s that. It’s all these things, and it doesn’t mean that you don’t love a person. It just means that you recognize some problematic parts of that relationship. And recognizing that can really help you move away from some of your stuck points or be healthier in your relationship, or choose a lifestyle that actually works for you instead of one that you’re trying to pretend to exist in. You know, we don’t realize how much we’re playing into the roles that were assigned to us. I think about some of the things that were told to me as a child, like, you’re so nice, you’re so this. So if I was anything else, it was like, oh, you’re not being yourself.

Nedra Glover Tawwab 00:14:58  I’m like, wait, I never said I was nice. Like, you kept saying that because I was a baby, that dude or something. Now I’m 12 and I got stuff to say, you know, like, I’m, I’m not saying this about myself, but, you know, sometimes people will try to get you to be a certain way because it’s to their advantage. It’s to a parent’s advantage to have a child that listens and sit still and will eat anything you cook and doesn’t have an issue, you know that’s to their advantage. It’s to teachers advantage to have you quiet in the classroom. So yeah, if that’s what we want, of course we’re going to, you know, try to encourage a person to be that way, to tell them, you know, you’re a good girl, a bad girl behavior because we are seeking a certain type of behavior from a person, but most people don’t fit into that. I think some people pretend very well.

Eric Zimmer 00:15:49  Yeah. So what does a parent do in that situation? Because as a parent there is a role of, okay, I do kind of need to shape the behavior of a child to some degree.

Eric Zimmer 00:16:00  Right. That’s part of my job as a parent. Right. And there are certain behaviors that I want to encourage and others I don’t want to encourage. Right. Like I do want to encourage being kind to the people around you. And I want to discourage hitting them. I mean, just very simple, right? So how do parents do that without doing what you just suggested, which is, you know, sort of forcing them into a box, labeling them, making them feel if they’re not that way, you know, getting shame involved. And this is a big topic, but what are a couple things that that parents could think about as ways to do that, that are less harmful.

Nedra Glover Tawwab 00:16:35  I think about the difference between change and behavior and changing personality. I think sometimes parents lean towards trying to change their personality. There are some people who will always, you know, be boisterous. Right. Do we want to take that away from them, or do we want to let them know the times and places where they can do that? I happen to be a parent of a child, and the octave in which she speaks is typically very loud.

Nedra Glover Tawwab 00:17:01  I’m like, where are we? We’re in a car, girl. You know, it’s like, why are you that loud? Are you Mariah Carey? Like it’s you’re just screaming, you know? So there are times when, you know, if we’re at a place running around, I don’t care. But if we’re walking into the library, I may say to you, you know, we’re going into a quiet space. Remember to use your quiet voice. You can be loud. I’m not saying you should never be loud. Sometimes we try to strip the person of a behavior. They have to be organized. They have to, you know, be kind to everyone. Well, there are some people who don’t deserve our kindness. Should we listen to every adult because they’re older. No. You know there are some things that require further examination. I grew up in a time where you respect adults no matter what. And I knew a lot of adults who didn’t deserve respect. Yep. I’m like, you want me to listen to this person?

Speaker 4 00:17:55  Just like.

Nedra Glover Tawwab 00:17:56  I don’t think that this person should be telling a kid what to do. They don’t seem to have it together themselves. But it’s interesting that we don’t allow kids to have the preferences that we want for ourselves. Adults have lots of preferences. I don’t want to deal with this person. I don’t want to go here. But with kids it’s like, nope, no preference. You have to do everything I do. How do we as adults allow them to have some freedom? Not complete freedom, but just a little bit.

Eric Zimmer 00:18:25  Yeah, and I think you’re talking about learning to teach kids about context. That context matters, right? And because that’s ultimately what as a grown human, we need to be able to do is respond wisely and appropriately to the contexts that we are in. And so if we always limit a child in a particular way and just, you know, in a box, then they’re not learning that context, they’re not learning how to evaluate a situation and say, oh, well, maybe I want to respond this way, or maybe I want to respond that way.

Eric Zimmer 00:18:55  So I think that’s the other limitation of just this very prescribed approach is we’re not teaching the one of the, I think, key skills of being an adult, which is that context recognition.

Nedra Glover Tawwab 00:19:06  Yes, I love that context. Thank you.

Eric Zimmer 00:19:09  I’d like to talk now about shame. Shame is a big one, and I think it seems to be one of the things that I, in working with listeners of the show and getting to know a lot of listeners of the show, and having worked with people who are in addiction and recovery for a long, long time. Shame is a huge issue. Talk to me about the ways that shame gets in the way of our own healing process.

Nedra Glover Tawwab 00:19:38  Shame limits our ability to be honest with ourselves and with others. We fear that we will be judged. We fear that what has happened to us will be held against us, as if we have some control over it. And shame keeps us in unhealthy patterns. It keeps us in unhealthy relationships because we’re too afraid to own up to what happened.

Nedra Glover Tawwab 00:20:03  I’ve heard too many adult children of alcoholics say I didn’t have any kids. I didn’t have any friends growing up because my parent was drunk and I was embarrassed. I didn’t want to bring anybody home. You know, the shame of that isolated them in ways that they don’t even have, you know, childhood memories of friendship like other people do in sleepovers. And that that connection that is so vital for kids growing up because they’re like, you know, it was just it was too embarrassing. So that shame can really hold us back from moments in life that we deserve to experience.

Speaker 5 00:20:39  Yeah. What do you say about people who.

Eric Zimmer 00:20:41  Have shame of even being seen and loved? Even that very positive reaction towards them causes them to almost want to hide and feel like they don’t deserve it.

Nedra Glover Tawwab 00:20:53  Yeah, we have to learn to love ourselves. We have to learn to live with our stories. We have to learn to allow people to love us. When you haven’t experience authentic love, it can feel very weird.

Nedra Glover Tawwab 00:21:08  You know, sometimes we equate love with pain. We equate it with dysfunction. We equate it with abuse. You know, I think of parents whipping their kids and maybe saying, you know, I did that for your own good and wanting a hug afterwards. Like, that’s an interesting dynamic, you know, to to get spanked and then hug someone like in what sort of. So it’s, it’s sort of teaching like, you know, this is a part of relationships. I heard you and then we love each other. So how do we sort of say, this is loving and this is not loving? We have to unlearn our idea of love and demand something different. You know, I don’t want to be loved in a painful way. I don’t want to be loved in a way where you do things to me, and I have to accept everything that you do. That’s not the type of love that I want.

Eric Zimmer 00:22:17  People often use a phrase that I’m curious kind of what you think about, and it’s they refer to something as self-sabotage.

Eric Zimmer 00:22:25  You know, I’m self-sabotaging. Does that make sense to you psychologically, or is there something else you would call that?

Nedra Glover Tawwab 00:22:33  You know, I do think that self-sabotaging is a thing. I think when we are uncomfortable with something, we tend to move back towards chaos because that is familiar. And so many of us, we can be in the most relaxing state, but because we’re not used to being relaxed. It’s like, where’s the drama? Where’s the chaos? Someone’s not arguing. Okay, let me pick our argument. And that’s where that, you know, quote unquote self-sabotage comes in. Do I think we know we’re doing that? No. I think most self-sabotage is unconscious. I don’t think most people are saying, you know, I really want to harm myself right now. Let me mess this situation up. Oh, let me cheat in this relationship. Oh, I should steal this and get caught. You know, it’s not that conscious. It is a Byproduct of our discomfort. It is a byproduct of not believing that we can exist differently.

Nedra Glover Tawwab 00:23:29  So yes, self-sabotage is a thing. Is it something we should pay attention to? Absolutely. When we notice you’re really in situations that aren’t so bad. I was dealing with the situation with a family member who said, oh my gosh, I never get to talk to your kids. So I told them the exact day to call my kids every week. You know, these are the days where they don’t have activities. They won’t call on those days. And so they will say, oh my gosh, I never get to talk to your kids. Now some people might say, oh, they’re self-sabotaging a relationship. I would say I’m not going to enable them by forcing this. But I also think what they’re trying to do is they have this thought of people should reach out to me. Love is you coming to me is not me coming to you. And people care about me when they do blank. When someone is very direct with you, that might be off putting and so you are able to live in your story of being unloved because you’re creating this environment of not being loved.

Nedra Glover Tawwab 00:24:26  Even though there’s a clear behavior that you could exhibit. So I think self-sabotage is sometimes that where people are being clear. I’ve heard people say, like, all they want is for me to be more affectionate and I can’t do it. And it’s like, sounds like that would change the relationship if you threw out a few I love you’s, but for some of us, it’s so hard to do.

Speaker 4 00:24:47  That.

Nedra Glover Tawwab 00:24:47  That I don’t think it’s like a conscious thing of.

Speaker 4 00:24:50  Oh, I’m.

Nedra Glover Tawwab 00:24:51  Not going to do that for them. I think it’s more, I feel so uncomfortable doing this that I just, I can’t do it. I can’t train myself to say it. I can’t practice it. It is so uncomfortable for me. So I think of self-sabotage as a discomfort.

Eric Zimmer 00:25:09  Yeah, I think that’s a great way to think about it. And actually a more empowering and useful way to think about it. Because self-sabotage. I start saying, well, I just am doing this because I don’t think I deserve it.

Eric Zimmer 00:25:21  And that may be true, but you got closer, I think, to the real thing, which is when I’m doing whatever that behavior we’re labeling is. Self-sabotage is what’s going on inside me, around that specific behavior. And I think that, you know, that’s a layer deeper and a layer more helpful.

Nedra Glover Tawwab 00:25:39  I think of the same thing with the phrase imposter syndrome. I think imposter syndrome is a manifestation of your discomfort. You receive something, then you question, oh my gosh, do I deserve this? Am I going to do a good job that they pick the right person? Am I supposed to be graduating from this thing? Do I you know, it’s discomfort. It’s really just discomfort.

Speaker 4 00:26:01  Yeah.

Nedra Glover Tawwab 00:26:02  I don’t know how to exist in this new space. Even if you’ve trained for it. You went to school for it. You worked hard for it. You’ve done all the work to be in a healthy relationship. You may still feel like, oh, I don’t deserve this good person. It’s the discomfort of being in a new situation.

Eric Zimmer 00:26:20  So I think that most change involves some degree of discomfort. Right. If it didn’t, everybody would change everything. Right. But it does tend to bring us to a point of being uncomfortable. I don’t think it’s the only reason people don’t change, but it is a big one. So what are ways of meeting that discomfort? Okay. I have decided I’m going to set a boundary with my mother about X, and every time I go see my mom, I just I’m to. I can’t do it. I said that several times. People say I just can’t do it. You know, I remember with my dad, he’s in a memory care unit and it’s too late. But I remember I would get these ideas of like, all right, I’m going to try and talk with my dad. And in a deeper way, I’m going to bridge this gap between us, you know. And when I was younger, I would just for a long time, the pattern was so strong, I would just literally when I got there, think, I don’t want to.

Eric Zimmer 00:27:11  That was a dumb idea. I don’t want to. And then later I got to. Okay. All right. I’m a little bit past that, which was so subconscious, but it’s still this is incredibly uncomfortable. So how do people lean into that feeling of uncomfortableness and actually get through? To do.

Speaker 4 00:27:28  It?

Nedra Glover Tawwab 00:27:29  You have to want to change your life enough. You have to want to change the relationship enough. And sometimes our ambivalence is a sign we’re not ready. We don’t want to accept that I should be ready now. And it’s like, you’re not ready now. You know, sometimes I’ve had difficult conversations like I was forced into them, just like the other situations made me ready. It’s like, dang, I didn’t want to say this now, but I feel like my hand is forced and I have to say it. So to me, you know, that was like a beautiful unfolding of other things to put me in a situation, to have to say this very clear thing. But there are times where we may not be ready.

Nedra Glover Tawwab 00:28:09  And, you know, I think we don’t have to, you know, I think we trick ourselves to think like, I have to say this and, you know, sometimes I’ll have clients and for years they talk about the same issue over and over, and it’s like you’re not ready to change it. And that’s okay. You know, I think talking about it is helping you get ready. I hope you get ready. But sometimes we never get to the point of having that hard conversation. We just stay in that processing phase. But I think that it can be quite challenging to force ourselves to do something with a level of discomfort that we’re not ready to receive from that other person. Right? Because sometimes we’re not ready because we know it’ll end the relationship. Sometimes we’re not ready because we know that the other person will give us the silent treatment the rest of the trip. If we say this thing, sometimes the discomfort makes sense. It’s like, you know, I wouldn’t want to put you in a position where you’ll have to deal with this sort of outcome.

Nedra Glover Tawwab 00:29:07  So I don’t have a lot of judgment around people not having those conversations. I think conversations, I think things work themselves out in the way that they’re supposed to.

Eric Zimmer 00:29:18  We had John Norcross on recently, who was one of the people who was one of the early researchers of the Stages of Change model, and you write about the stages of change model in your book, and you say that some of the stuff in psychology is similar to, you know, the stages of change and breaking a habit. And I think what you’re talking about is people often are in the contemplation phase. I know I should have a conversation with my mother, or I know it would be helpful to have a conversation with my mother, but I’m not ready. And one of the things that the Stages of change model does, and I think is interesting, is it points to things that you can do that are stage appropriate. So instead of lamenting that I’m not in the action phase, there are things we can do, questions we can ask ourselves, ways of approaching that might move us out of contemplation into action.

Eric Zimmer 00:30:09  What are some of the things that you try and do with a client when the time seems right, or if they’re frustrated? Right. I can’t seem to get to action on this. What are some of the things in the contemplation stage that are helpful to do?

Nedra Glover Tawwab 00:30:21  You know, in the contemplation stage, I think my job is to move people towards deeper thought is not necessarily to move people towards action, it’s to move them towards thinking about their situation, the pattern of the situation, and perhaps their acceptance is it will always be this way and I want a relationship. So these are things I have to deal with. So in the contemplation stage we talk a lot about dealing with things better. You know, not necessarily trying to change anything. But you know, if you go over there they’re going to do this thing. How will you manage it this time?

Speaker 5 00:30:59  Yeah.

Eric Zimmer 00:30:59  You write in the book, if you feel stuck in the contemplation stage, you know, here’s some questions you might consider, right? How might change be beneficial to my mental and emotional health.

Eric Zimmer 00:31:08  You know what am I giving up to stay the same? Who benefits if I don’t make any changes? I think those are really useful questions. And as you said, it’s to get people to think deeper, you know, more deeply about what is this? You’ve got a chapter which I think you could have just titled the book and it would have been a bestseller, right. Which is basically how to manage relationships with people who won’t change because nearly everybody has something there. Like if my partner.

Speaker 6 00:31:37  Would just do this one little thing.

Eric Zimmer 00:31:40  So talk to me about managing relationships when people won’t change, and how to sort of sort out what is like, yeah, I can live with that. And no, I can’t. I’ll give you just a couple examples maybe that you can refer to. One would be someone who’d say, my spouse won’t quit smoking, I love them, everything is great, but they won’t quit smoking and we’ve got kids and it just pisses me off. That’s on one hand versus somebody who’s saying my partner feels like they’re really sort of emotionally abusive to me.

Eric Zimmer 00:32:09  Maybe those aren’t the words they would label it, but they would come in with signs of that. And those are very different things, but both really significant.

Speaker 4 00:32:18  Yeah.

Nedra Glover Tawwab 00:32:18  In those situations, I think what we need to focus on is changing ourselves. We can certainly make requests, but we can’t force a person to stop smoking. As the daughter of two cigarette smokers and I do not smoke, you know, in my home it’s no smoking. That is what I can do here. I can’t make you stop smoking. I can say, you know, when I come visit, I don’t want to stay with you because I don’t want to live in a smoke filled environment. Or I can say, you know, to my partner, can you smoke outside instead of smoking in the house? Or I can say to my partner, can you wash your hands after you smoke your cigarettes before holding me? Those are some possible changes you can make. But to get them to quit. That is a bigger issue for them to manage.

Nedra Glover Tawwab 00:33:08  And sometimes we’re trying to get people to be like us because we’re so great and wonderful, and we want them to be exactly like us, and they don’t want that. You know, I think they are doing what they want to do, and we have to figure out how to be in relationships with people when they are doing what they want to do. They’re resistant to change. Sometimes they don’t see any harm in their behavior or they are not ready to do any work. You know, when we get to the phase of being ready to do the work, we think everybody should be at the same phase. Why is this person being so rude? Don’t they know about the work?

Speaker 4 00:33:47  Is this like.

Nedra Glover Tawwab 00:33:48  You are doing the work? If you’re doing the work? You don’t be rude to them. You do what you can in this dynamic. It’s not about them having to have all these tools. You have the tools. So often with my clients, I talk about The person that you’re speaking about.

Nedra Glover Tawwab 00:34:05  They’re not in this room. The only person we can work with today is you. Not your partner, not your kids. So let’s talk about what you can do in the relationship. You can organize the date nights. I can’t tell your partner that because they’re not here. I can’t tell your mother to start calling before she stops by because she’s not here. I can say to you, you know, maybe you want to say this, or what do you do when she just comes over and she hasn’t called? Like, those are things that we can work on.

Speaker 4 00:34:37  Yeah.

Nedra Glover Tawwab 00:34:37  We can’t work on a person who isn’t ready to change because they just want to be themselves. So the real change is you showing up as this force and saying, hey, this is not okay. This is not something that I want in this relationship. I cannot tolerate this or, hey, can you please do this thing or can you shift it a little bit? You know, for this reason, those are the things that we can do to manage our relationships with people who do not want to change, because everybody is not interested in change.

Eric Zimmer 00:35:08  Yeah, there’s a quote I love. I don’t know who said it, but it says something to the effect of, you know, when you realize how hard it is to change yourself, you recognize how nearly impossible it is to change someone else. Right. Ourselves is a tall order. So let’s say a client presents with what I just suggested, which is? It just makes me mad that my partner is doing x, Y or Z. It could be smoking. It could be like they just won’t change their diet and their doctor has told them they need to. Or let’s not even go into problem drinking. You know, but it’s of a similar thing. What does a person do within themselves to become more accepting of that is that the basic thing is become more accepting of it.

Nedra Glover Tawwab 00:35:49  You know what? I think I could have titled this book. You’re uncomfortable and you’re trying to make people change to deal with your discomfort when people won’t change. It’s hard to watch them be as they are. If we know smoking is better, if we know that this better diet will save your life, it’s hard to watch them do these things.

Nedra Glover Tawwab 00:36:09  And so what we try to do is make them fix our discomfort. Stop eating like that so I can stop feeling uncomfortable watching you eat. Stop smoking so I can stop feeling uncomfortable about.

Speaker 4 00:36:21  You know, you’re getting lung cancer. It’s. Yeah.

Nedra Glover Tawwab 00:36:25  You know, I want to be able to live my life however I want to live it. If I want to eat 500 pieces of candy a day, please let me. Please, please let me live this life that I want to live. This is my choice. But we feel like, you know, if it’s not good for them, we have to stop them from doing it. We’re not stopping them from doing it. Sometimes we’re making them want to do it more because they know they’re already doing something that they shouldn’t be doing. Sometimes we’re getting in the way of their quality of life, you know, despite health issues. People may still want to eat poorly because they enjoy it, so you’re pressuring them to change their diet isn’t necessarily changing them as much as it’s adding problems to the relationship.

Nedra Glover Tawwab 00:37:10  The part that you can change is what you cook for the household, you know, so they could go out and stop at, you know, KFC or wherever and eat whatever they want to eat. But what are you cooking at home? What are you purchasing for them to buy? What are you eating in front of them? Those are the sort of things that you can manage. You can’t manage what they choose to put into their body.

Speaker 5 00:37:31  Yeah, that is an.

Eric Zimmer 00:37:32  Easy thing to sort of hear. And a very difficult thing to.

Nedra Glover Tawwab 00:37:37  To apply.

Eric Zimmer 00:37:38  To apply and live out for sure. Another thing in this, managing relationships with people who won’t change is, you know, you say if you want to maintain relationships with people who want change, it’s up to you to make changes, right. You have to do the work to accept situations. Another thing I think this is really helpful, which is like if you’re in a difficult Relationship and you’re not ready to go. And I was this way for a long time in a marriage that was really bad.

Eric Zimmer 00:38:02  I just was in this place. But saying to myself, I’m choosing to stay in this relationship despite what the relationship is, I am not stuck. I’m not powerless, and I am making a choice.

Nedra Glover Tawwab 00:38:13  We have to acknowledge the role we play in our own discomfort. We have to acknowledge the role.

Eric Zimmer 00:38:19  We check in for a moment. Is your jaw tight, breath shallow. Are your shoulders creeping up? Those little signals are invitations to slow down and listen. Every Wednesday I send weekly bites of wisdom, a short email that turns the big ideas we explore here in each show. Things like mental health, anxiety, relationships, purpose into bite size practices you can use the same day it’s free. It takes about a minute to read and thousands already swear by it. If you’d like extra fuel for the weekend, you also get a weekend podcast playlist. Join us at one. That’s one. You get a newsletter and start receiving your next bite of wisdom. All right. Back to the show. I think those choices often feel very constrained, though.

Eric Zimmer 00:39:13  They feel like, yeah, I’m making a choice, but I’m choosing between several really terrible alternatives here. And it’s not like there’s a good choice on the board. If there was, I would pick that one. But I’m choosing between things that seem almost equally bad, which I think is why it’s so hard to get out of a relationship, particularly if you’ve got children. I mean, there isn’t a great choice there. You know, the great choice would be, could I roll back the clock and, you know, not have gotten here. But we do have the choice. And it’s often feels like those choices are constrained by a series of not good options for sure.

Nedra Glover Tawwab 00:39:49  I think that we stay because As we are fixated on other possible outcomes and family relationships. Just because you end a relationship with one person doesn’t mean that you’ll never see that person again, or you won’t hear about them. It’s like, no, they may still come to the holiday gathering because other people have a relationship with them.

Nedra Glover Tawwab 00:40:10  They might still come up in conversation because other people have a relationship. Other people may ask you about this person and where your relationship with them is. So there are so many different things that you can do that you know, I think further damage your ability to leave the relationship.

Eric Zimmer 00:40:32  Yeah. I like the idea that you talked about earlier, which is recognizing that we are in a contemplation stage and maybe allowing ourselves to be there. For myself, when I was in that difficult marriage, one of the things that was the most painful, and it took me a while to realize it, one of the most painful things was how bad I felt about myself, because I couldn’t figure this out. You know, I felt like I should know what to do, and I should do it. And it was complicated, right? It felt complicated to me. And one of the ways that I existed better in there. And maybe I shouldn’t have existed. I don’t even know the answer now, what I should have done.

Eric Zimmer 00:41:09  But one of the things was to have some compassion for where I was in the process and recognized, like, if this was an easy choice.

Nedra Glover Tawwab 00:41:15  You would have.

Eric Zimmer 00:41:16  Made. I have made it by now. You know, and I see lots of people who are in difficult situations who are very hard on themselves because they feel like they should have solved it. Yeah. Some of these are not easy problems to solve. Like you said, there’s lots of consequences to action.

Nedra Glover Tawwab 00:41:33  Yeah. With families, I mean, the relationships are so longstanding. To terminate a relationship you’ve been in for 30 years or to terminate a relationship with a parent. I think it it’s such a big deal, and it shouldn’t be taken lightly. You should take your time to figure out if this is really what you want to do. Now, there are some instances that will speed up their process, like if there’s a safety issue. But you know, for many other issues, it’s a slow process. I used to work with kids and foster care and they were removed from their homes, you know, sometimes for some very severe reasons.

Nedra Glover Tawwab 00:42:12  And most of those kids want it to go back home. They weren’t like, you know what? I’m done with my mom. She burned me in the bathtub. I never want to talk to her again. It’s like, when can I see my mom? So even them and those, you know, horrific situations, sometimes there was no idea that I could be without this person who has given me life, even if they harmed me in a very severe way. So it takes many of us some time to get to the point of acknowledging that this relationship is more damaging than I am able to live with.

Eric Zimmer 00:42:47  What you just told that story points to how thorny these things are, and how difficult to sort out for so many of us in so many ways. I want to continue down the thread a little bit about managing relationships with people who won’t change chapter, and you talk about a couple of things that might be problematic for us. And one is you say our beliefs about others abilities say more about what you mean by that.

Nedra Glover Tawwab 00:43:12  Yeah, we expect people to be like us. So if we’ve changed something, we think they should be able to change it. And we don’t all have the same ability to change. We don’t all have the same desire to change. We don’t all have the same capacity and support to change. And we have to recognize that in others that their disempowerment is really where they are. They are disempowered. Everybody’s not empowered enough to make these changes. I think about, you know, in families where people are like, I’m a cycle breaker. I’m the only person in my family who acknowledges, you know, the abuse or I’m the only person in my family who, you know, stands up against this issue. And it’s like, yeah, it must be hard being really different. I’m not shocked that there are tons of people who are like, nope, don’t want those problems. You know, most people are like, nah, I’ll just I’ll just stay down here and do my thing and we’ll be all happy.

Nedra Glover Tawwab 00:44:08  No one wants to deal with the blowback of that. So, you know, it’s not necessarily about like they have the information as much as they need to also have the ability to support and many other things to actually implement some changes.

Eric Zimmer 00:44:25  A really clear example of that in my life was watching my partner, Jenny’s mom, develop Alzheimer’s. We were the primary caregivers for her. And, you know, there was a period of time where I felt like in my mind, it was like, well, she should be able to do that. And then it became clear. At a certain point I just really realized, like, well, hey, how do I know what she’s what she’s capable of, right? And the fact that she can’t do it is probably a pretty good sign she can’t do it right now. And in that case, it was really easy to let go of because it was very clear, like, oh, there are tangles forming in her brain that are shutting down parts of her brain and that no longer works at all.

Eric Zimmer 00:45:06  Easy to let go and go, well, that’s her ability, right? It’s a lot harder to see that with other people. But when we realize that there are so many countless causes and conditions that make anybody who they are and we don’t know even a fraction of those, usually.

Nedra Glover Tawwab 00:45:21  We don’t know the story of everyone in our lives, even if we spent every day with them. You know, we often think, oh, I know everything about my mom, I don’t I wasn’t with her during her childhood. I have no clue what happened. Yeah. You know, so I can only guess some of the things that I know. I don’t know every experience that my partner has had. I only know the ones that they’ve mentioned to me. And now there may be others that shapes who they are and makes them think a certain way about their abilities. We have to be very careful to not project who we are and what we’re capable of. On to other people.

Eric Zimmer 00:46:00  Yeah, because even in that case of like, okay, I know about my partner’s past, they’ve told me everything.

Eric Zimmer 00:46:06  There are things that affect us that we don’t even know about. Right. I mean, I’m sure there are countless things that have happened to me that shaped me or moved me or in some direction that I couldn’t tell you they did. I don’t know, I don’t know why I’m the way I am. There are some big things I can point to, but I think we’re always shaped by so many factors.

Nedra Glover Tawwab 00:46:26  And we’re shaped in different ways.

Eric Zimmer 00:46:28  Yeah, yeah. The next line that you say in this chapter about, you know, managing relationships with people who won’t change is that expectations are healthy, but they should be based on the individual, not their role in your life. Say more about their abilities versus their role.

Nedra Glover Tawwab 00:46:45  All people are not all things. There are times, particularly with parents, where our expectation is that they’re nurturing, they’re loving, they’re supportive, they’re kind. They’re this their that. Your mother is not nurturing. You could want that to be an idea of a mother, perhaps on TV, perhaps in other people lives.

Nedra Glover Tawwab 00:47:05  But you have to look at the person you’re talking about. Does this person as your mother, their role of mother? Do they exhibit those qualities? And often it’s a no. So you can want someone to be something and that’s, you know, that’s fine. But to try to make them that way, particularly after you’re an adult and they’ve done all of this parenting and they’re continuing to be themselves is quite challenging to, you know, request or require that from a person. It’s not necessarily the healthiest for your relationship to say, you know, my siblings should be like this, or my grandparents should be, you know, this particular way because this is what grandparents do. It’s like, what in particular are your grandparents doing? Because that’s what they’re capable of. What in particular are your parents doing? That’s what they’re capable of. We’re not talking about people on TV. We’re not talking about things you read in books. We’re talking about the reality of your particular situation.

Eric Zimmer 00:48:06  Yeah, that line, you should do this because of, like you said, your role.

Eric Zimmer 00:48:12  You know, that’s what a sister should do. That’s what a partner should do. That can cause a lot of suffering in a hurry.

Nedra Glover Tawwab 00:48:17  Yeah. For sure. I think it’s a way that we continue to harm ourselves by holding people to their role and not to, you know, who they actually are. We. And it’s hard, you know, it’s hard to accept that a person isn’t what you need. And many of us will try to keep, you know, looking for signs of, oh, was that the thing I needed? It’s like, no, that’s not it. Again, because some people just don’t have certain qualities in them.

Eric Zimmer 00:48:45  Yeah. I had a good laugh reading your part about going card shopping and how like we go card shopping and the cards are just so positive that most of our relationships are not that clear cut. And, you know, there’s maybe some good things, there’s some bad things. And then that cards don’t show any of that nuance. And I think it’s kind of funny to imagine writing cards that would be, you know, a dysfunctional family card line, I think.

Eric Zimmer 00:49:13  I think I may have just found the job for my partner in this show, Chris, who’s the editor. He may be uniquely suited to do that given a sense of humor. It does bring up feelings of, okay, it’s Mother’s Day, you know, these sort of holidays, I think, and Mother’s Day and things like that can really be difficult for people because we do have to acknowledge on some level when it’s happening, that our relationships aren’t what we wish they were.

Nedra Glover Tawwab 00:49:42  Yeah, and I’ve seen people pretend on social media, you know, I know their personal situation. But on social media on Mother’s Day or Father’s Day, they have this heartfelt for the father who gave me everything I ever needed, who was you know, they write the card on social media and I’m like, you just reconnected with this guy two years ago. What are you doing? You know, so there is this internal pressure, you know, for us to fit inside of the card. And sometimes what we really need is to, you know, maybe go to the card section where the card is super basic, that just says, Happy Father’s Day, happy birthday.

Nedra Glover Tawwab 00:50:21  You know, we don’t we don’t like those cards. We like the ones with the beautiful messaging. But, you know, we just need to congratulate them on the day. We may not need to speak to the quality of the relationship, because what we’re saying in the card is not necessarily true.

Eric Zimmer 00:50:36  Yeah. We were just discussing our upcoming Spiritual Habits program, although by the time listeners hear this, it may not be upcoming anymore. I don’t know. Anyway, it happens every Sunday and we were looking at one of the Sundays was Mother’s Day, and we were like, should we have the program on Mother’s Day or not? Easter felt like, well, Easter is a pretty major holiday. We’ll skip Easter, Mother’s Day. The debate was interesting because on one hand we were like, well, there’s a lot of people who are going to want to spend time with their family. Mothers are going to want to be with their children. You know, people might want to be with their mother. And then we went, well, there’s a lot of people to whom Mother’s Day is a difficult day for, you know, my partner, you know, Mother’s Day.

Eric Zimmer 00:51:11  Her mom has just passed other people. I know Mother’s Day is difficult because they don’t have a good relationship with their mother or with their children. And so it was just interesting to have this debate about how this day is not the same for everyone.

Nedra Glover Tawwab 00:51:26  Yeah. It’s really not. And we need to be sensitive to that. You know maybe there’s another card line to people who lost their mothers, who are grieving that loss. You know, maybe they need a card because that is a real thing, that this day doesn’t have the same meaning to all of us, like many holidays. You know, Thanksgiving, Christmas, you know, all of those holidays. Some people, you know, their memories of holidays are terrible. It’s like, you know, this is the time of year when, you know, this horrible thing happened to us, or this is the time of year when my grandmother died or this is, you know, so it’s not like this day or this experience is happy for everyone.

Nedra Glover Tawwab 00:52:05  And so we do have to be sensitive to people who maybe have some family issues.

Eric Zimmer 00:52:11  This is the day I have to spend with a bunch of people that I barely know, and pretend that we are really close. I mean, on a more benign way. I think that’s a lot of people’s experience. You know, it’s like, why am I with these people that I only see on Thanksgiving? And I don’t even particularly necessarily want to, but I feel like I should. So here we all are. And and everybody feels uncomfortable. I wouldn’t know anybody like that, by the way. I’m just.

Nedra Glover Tawwab 00:52:34  Just throwing that out there.

Eric Zimmer 00:52:36  Throwing out? Yeah. Things I’ve heard about. Things I’ve heard about. Yeah. Let’s talk about an Instagram post that you had recently that I thought was really interesting, which was ways to end a circular conversation. So first, what is a circular conversation?

Nedra Glover Tawwab 00:52:52  A circular conversation is one that just goes back and forth. There is no. And you say something, they say something, they say something. You say something and you keep going round and round. And sometimes we are doing that because we want to convince the person of a thing. We want to get them to agree with us or think like us, because we think that that is the true way to change their behavior, when in actuality, people can change their behavior without being convinced or agreeing to what you say. We, you know, spent 18 years as children. I certainly did a lot of things that I didn’t understand or respect. You know, I was like, stand over here. Okay, fine. I wasn’t like, why convince me to stand here? It’s like, no, we often do things that people ask or request. So in circular conversations, we’re just really just, you know, it’s kind of like playing tennis. We’re just going back and forth, back and forth, back and forth. And not everything has a resolution.

Eric Zimmer 00:53:50  Yeah. And often these circular conversations are not only circular, they repeat themselves over and over and over and over again.  It’s like the circular conversation that just keeps happening every two weeks. You know, it’s a circle within a circle, I guess. So what are ways of ending circular conversations that are constructive?

Nedra Glover Tawwab 00:54:08  Agree to disagree. Now you can get really creative with your agreeing to disagree. You know, I’ve heard your position. It doesn’t sound like you know we agree on this. Let’s just tap out for now. Or you know, thank you for your perspective. Mine is different and I’d like to revisit this in the future or I’m right.

Eric Zimmer 00:54:29  You’re wrong.

Nedra Glover Tawwab 00:54:30  I’m right, you’re wrong.

Eric Zimmer 00:54:31  I’m right, you’re wrong. And let’s move on.

Nedra Glover Tawwab 00:54:33  Hold on. You know, there there are so many ways to get out of that conversation without continuing to be right on the wheel of. I have to convince them. It’s like, you know, or not. You know, I’ve heard adults argue over really interesting things like, this person is a better singer. It’s like singing is a preference. Like you don’t have to have this conversation with the person.

Nedra Glover Tawwab 00:54:55  Like, okay, great. It’s nice you think that. Moving on, I disagree.

Eric Zimmer 00:55:00  This is an old drunken argument, but and it’s stupid, but it just came to mind when you said it, which was I was getting me and my partner at the time were arguing about whether the White Stripes or the strokes were better, and it was actually getting heated. And, you know, I looked back on them like, that is just preposterous. Like, there is no better in this sort of situation, right? There’s just preference. But I was young and didn’t didn’t apparently fully recognize that in my drunken state. But you’re right, there are a lot of conversations that really are that way. It’s like, but there isn’t a right answer here.

Nedra Glover Tawwab 00:55:36  There’s just your preference in my preference and preferences can be respected without being, you know, agreed upon.

Eric Zimmer 00:55:46  Okay, so that’s one way. Agreeing to disagree. What are some other ways of getting out of a circular conversation?

Nedra Glover Tawwab 00:55:52  I don’t want to talk about this anymore. You know, so not even saying, hey, I agree to disagree, but I’m out of here. I don’t want to talk about this anymore. You know, this conversation is starting to get heated. Or, you know, this conversation is moving in a direction that I don’t necessarily want to go. So I will tap out.

Eric Zimmer 00:56:11  So let me ask a question about that. I’m going to do a little bit of gender stereotyping here, which is a dangerous thing to do. But I’m going to I’m going to wade into it for a second. Okay. And I’m just going to say that that is a complaint that many women have about the men in their life. Let’s do away with gender. One person is saying, I bring up this thing that matters to me. And you always say, I don’t want to talk about it. So we never really get to chance to talk about it. So maybe that’s not a circular conversation. That’s something else.

Nedra Glover Tawwab 00:56:37  Yeah, I would say that there is a continuation of back and forth in a circular conversation.

Nedra Glover Tawwab 00:56:43  If you never want to talk about anything that is problematic because you’ve never talked about it, so do not want to talk about it is interesting you’re just shutting down. But if you’re having the conversation with someone like I’ve noticed sometimes, you know, in disputes, it’s like my point, your point counterpoint, counterpoint at this point. And another example and another example, it’s like we have five examples. We have two counter points. When will we say okay got it. Thank you for all of this information. I’ll take it back to the team. Yeah, that was enough. I think I know exactly what you’re needing in this moment. So it’s not saying I don’t want to talk about it, but it’s like we’ve talked through it because sometimes we think that arguing for a long time makes the conversation more productive. When there are things we could say in a shorter window of time that will be more productive than arguing for four hours. A four hour conversation is guaranteed circular.

Eric Zimmer 00:57:39  Yeah, I sometimes think one of the worst pieces of marital advice I’ve ever heard was never go to bed angry, you know? Because what that ends up causing is lots of circular conversations well into the night, when both people are way too tired to be having a useful conversation about anything.

Nedra Glover Tawwab 00:57:55  Yeah. You know, I think it’s one of these things we have to learn how to communicate with other people. And just because you communicate well in one relationship doesn’t mean that those same communication skills work in other relationships. So it’s not just about, you know, you leaving the interaction. It’s about the other person knowing when to stand down. You know, it’s like, how long should we argue about something? And those are conversations you can have, particularly in a partnership in a marriage, you would want to have that conversation like what are healthy arguing skills? What are the things we shouldn’t do? I remember when I started dating my husband, we were like, no arguing via text or when we’re out with our friends like, you can’t call and be like, hey, remember? Like those are just not good times. So how do you say, you know, like after 30 minutes, we need to take a break. We have to set some parameters around how we talk to each other in relationships.

Eric Zimmer 00:58:51  Before you check out. Pick one insight from today and ask, how will I practice this before bedtime? Need help turning ideas into action? My free weekly Bites of Wisdom email lands every Wednesday with simple practices, reflection and links to former guests who can guide you even on the tough stuff like anxiety, purpose and habit change. Feed your good wolf at one you feed. Net newsletter again one you feed net. newsletter. I think that’s a great point. We had a guest recently. I can’t remember who said it, but they said when there’s communication problems or something’s not working, it’s always good to try and talk about the way we talk about things like, here’s how we and now we’re on the same team. Are going to talk about these things. You can’t implement that rule in the middle of an argument usually. But outside of that, to agree to some guidelines can be really, really helpful.

Nedra Glover Tawwab 00:59:48  Yeah. And it really sets the stage for future communication because sometimes we get it wrong. You know, like sometimes, you know, in a conversation I’ll say something in the wrong way.

Nedra Glover Tawwab 00:59:58  The intonation is off. But when you talk about how you talk and disagreements, you can correct that in future interactions. Like, wow, I didn’t notice that I was yelling. But, you know, in the future I could be more mindful of my tone. So that’s really helpful in our relationships to talk about the way in which we communicate well.

Eric Zimmer 01:00:20  Nedra, that I think is a great place for us to wrap up. I always love talking with you. I think we have great conversations. Your new book is wonderful. Again, it is called Drama Free A Guide to Managing Unhealthy Family Relationships. And we’ll have links in our show notes to where people can get access to the book and all the stuff that you do. So thank you so much for coming on.

Nedra Glover Tawwab 01:00:41  You’re welcome. Thank you for having me again.

Eric Zimmer 01:00:43  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. Share it from one person to another is the lifeblood of what we do.

Eric Zimmer 01:00:56  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.

Filed Under: Featured, Podcast Episode

How To Cultivate Excellence in a Chaotic World with Brad Stulberg

January 27, 2026 Leave a Comment

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Falling off a goal is normal. Knowing how to get back on track—without shame or drama—is the real skill. I’m hosting a free 60-minute live workshop on Tuesday, January 27 at 7pm ET to teach a simple framework for getting unstuck. Register now for Falling Off is Part of It: The Framework for Getting Back on Track (Without the Drama)!

In this episode, Brad Stulberg explores how to cultivate excellence in a chaotic world. He explains how excellence is a lifelong practice rooted in daily effort, presence, and values, not a final achievement. Brad also discusses the importance of process over outcome, balancing ambition with self-kindness, and finding meaning through consistent, value-driven actions. The conversation also covers overcoming burnout, the illusion of perfect balance, and how to live intentionally in a chaotic world, offering practical advice for cultivating fulfillment and true greatness in everyday life.

Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!


Key Takeaways:

  • The concept of excellence as a continuous practice rather than a fixed destination.
  • The transformative nature of pursuing goals and its impact on character and personal growth.
  • The importance of a process mindset, focusing on daily efforts and consistency.
  • The metaphor of “feeding the good wolf” to emphasize nurturing positive qualities.
  • The balance between striving for outcomes and being present in the process.
  • The significance of measuring effort over outcomes for sustained progress.
  • The idea of “raising the floor” to improve performance on average days.
  • The role of care and commitment in achieving excellence.
  • The distinction between meaningful engagement and the pitfalls of comfort and convenience.
  • The necessity of intentional living and effort in a chaotic, technology-driven world.

Brad Stulberg researches, writes, and coaches on performance, well-being, and sustainable excellence. He is the bestselling author of The Practice of Groundedness and Master of Change, and coauthor of Peak Performance. Stulberg regularly contributes to the New York Times and his work has been featured in The Wall Street Journal and The Atlantic, among many other outlets. He serves as the co-host of the podcast “excellence, actually” and is on faculty at the University of Michigan. He lives in Asheville, North Carolina.

Connect with Brad Stulberg: Website | Instagram | Twitter

If you enjoyed this conversation with Brad Stulberg, check out these other episodes:

The Practice of Groundedness with Brad Stulberg

Mindfulness and Understanding Identity with Cory Allen

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Check out Mountains to Cross by Dr. Abraham George. It’s the story of how a life built on success was redirected toward compassion, and how that choice led to the founding of Shanti Bhavan, a school helping children break free from generational poverty. Find it wherever books are sold.

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Episode Transcript:

Brad Stulberg 00:00:00  We’re often focused on the goal that we are trying to achieve and all the things that we’re going to have to do to achieve that goal. So maybe it is to finish a marathon, or if you’re a woodworker, to build a table, or if you’re an artist to compose a piece of music. But what we don’t realize is that in the process of pursuing those goals, we’re not only shaping the outcome, but we’re shaping ourselves. We’re shaping our character.

Chris Forbes 00:00:30  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.

Chris Forbes 00:01:06  This podcast is about how other people keep themselves moving in the right direction, how they feed their good wolf.

Eric Zimmer 00:01:15  If you’ve been chasing a goal, any goal, this is a useful question. What is this pursuit turning me into? Because, as Brad Stolberg says, the things we work on and the way we work on them, work on us. This has been on my mind a lot as I pour myself into marketing my upcoming book. I don’t want to turn this into an anxiety ridden, joyless slog, and this conversation was really helpful in keeping me in the right lane. In his latest book, The Way of Excellence, Brad reframes excellence as a practice, not a finish line. We talk about why the arrival moment is rarely the point, and why the calm you want at the top of the mountain is something you have to carry with you, and how a process mindset can turn the grind into something that actually feeds you. I’m Eric Zimmer and this is the one you feed. Hi Brad, welcome to the show.

Brad Stulberg 00:02:11  It’s great to be here. Thanks for having me.

Eric Zimmer 00:02:12  I should say welcome back because this is your third, possibly fourth. I’m not sure it’s been a while since we’ve had you on. And you put a book out every couple years, which makes me happy because I love reading them. And the new book is no different. It’s called The Way of Excellence A Guide to True Greatness and Deep Satisfaction in a Chaotic World. And we’ll get into it in a second. But we’ll start like we always do with the parable. And you’ve heard it before. But here we go again. 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. They 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.

Eric Zimmer 00:03:07  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.

Brad Stulberg 00:03:14  I don’t remember exactly how I answered last time around, so hopefully there’s a little bit of variation, because I’d like to think that as I get older, I see the world differently and mature. I’m going to answer this time by saying that the things that you work on in the way in which you work on them also work on you.

Eric Zimmer 00:03:34  That’s good, that’s good. And that’s kind of a good summary of a lot of what you talk about in the book. Say that again. The things you work on and the way you work on them. Work on you.

Brad Stulberg 00:03:45  That’s right.

Eric Zimmer 00:03:46  Say more.

Brad Stulberg 00:03:46  So what I mean by that is when we select projects in our lives, this can be professional. These can be personal. A combination of the two. We’re often focused on the goal that we are trying to achieve, and all the things that we’re going to have to do to achieve that goal.

Brad Stulberg 00:04:04  So maybe it is to finish a marathon, or if you’re a woodworker, to build a table, or if you’re an artist to compose a piece of music. But what we don’t realize is that in the process of pursuing those goals, we’re not only shaping the outcome, but we’re shaping ourselves. We’re shaping our character. The way in which we train for that marathon is going to teach us about facing failure in fear and resilience in what we’re capable of. The way in which we compose a song is going to teach us about creativity, and going deep to the well and trying to draw out these beautiful insights and what that means for our own lives, the way in which we build the table, in the attention, in the focus and the intimacy that we bring to the craft is going to have a big effect on us, too. And I think we spend a lot of time, and rightfully so, focusing on how our being impacts the things that we do, but the things that we do in the way that we approach those things, they also impact our being.

Brad Stulberg 00:05:02  And I think that if we can choose the right things to do and do them in a way that aligns with our values, that feeds the good wealth.

Eric Zimmer 00:05:09  And is there a process then of connecting those dots sort of consciously? Is there a process of saying like, okay, as I’m training for this marathon, I’m paying attention to the ways in which it’s changing me. I’m paying attention to what I’m learning. I’m paying attention to how I’m doing it, versus what’s really often is the case is we’re just eye on the goal 100%.

Brad Stulberg 00:05:35  And I think this really is the crux of a process mindset, which is just so integral to excellence in any domain, in any field, in a process, mindset essentially says that you want to select a big goal. It’s really important to have a peak to aim for without a peak. You don’t really know where you’re going. But once you select that big goal, once you know which metaphorical peak you want to climb, you actually want to forget about the big goal and instead focus on all the small day to day steps that it’s going to take to achieve that big goal and to really focus less on the peak that’s way out ahead of you, and more on climbing where your feet are.

Brad Stulberg 00:06:14  There is this incredible story that comes from the winningest or one of the winningest, I should say, Winter Olympians. Her name is Kelly Humphries. She’s a bobsledder. She’s got three gold medals, won bronze medal and five world championships. So she’ll be competing in the upcoming Olympics. So she has been at the top of the sport for 20 years. And I talked to her for the book, and I asked her about how she prepares for an Olympic cycle, and she told me that she wants to win that gold medal like it’s the most important thing there is. I said, well, of course you do. You’re a badass competitor. I’m not surprised. She said, here’s what I do. An Olympic cyclist for years. Those four years are breaking down into two by two years, and then each of those two year blocks has an emphasis. And then each of those two year blocks are broken down into one year blocks. And each of those one year blocks are broken down into four quarters. And each of those quarters are broken down into months.

Brad Stulberg 00:07:02  And each month is broken down to weeks, and each week is broken down into days. And I wake up in the morning and I’m focused on the workout that I’m doing today. And I think that’s the essence of a process mindset. And when you have that kind of mindset, you really open yourself up to learning so much from the path and the pursuit. Well, not sacrificing the results. If anything, giving yourself just as good or better chance achieving the result.

Eric Zimmer 00:07:26  So for you, weightlifting is a been a big part of the thing that you focus on for excellence. So are you consistently setting goals like, okay, I want to be able to lift X amount. Are you setting goals out there and then you’re deconstructing them? And I guess the way I’m asking that is it’s an ongoing lifestyle for you, but do you still find goals to be part of what drives the energy?

Brad Stulberg 00:07:54  So to answer your question, yes, I do still set goals and I think that sometimes we can self handicap by not setting a goal.

Brad Stulberg 00:08:00  And this is something that I go back and forth on. And there’s a real tension in the book. So we use weightlifting as an example because it’s so concrete. I could say that my goal is to deadlift as much weight as possible, and that would be a really good goal, because of course that’s what it is. And I don’t know what that number is going to be. I could also say that my goal is to deadlift £550, and you could argue, well, that’s too narrow. What if you get injured? Or what if you’re actually limiting yourself? What if you could deadly £570? But by not naming a number, I think you kind of open yourself up to being a little bit wishy washy. So I do think it’s really helpful to have that concrete goal. But then, as I said, once you have it, to largely forget about it and to do what you can to just be where you are on any given day as you work towards that goal. I mean, my actual craft, right, is being a writer.

Brad Stulberg 00:08:49  And that’s exactly how a book works. Like you have a word count that your publisher asks you for. Right. The book’s got to be 65,000 words, whatever it is. Once you have that word count, like if you sit there every day and you say, oh my God, how am I going to get to 65,000 words? You’re never going to make any progress. What you do is you say the book’s going to have 18 chapters, each chapter is going to be about 4000 words. Each chapter is going to have somewhere between 4 and 8 sections. And then when you sit down to write, you’re working on writing one section of a book, which is so much more manageable than 65,000 words.

Eric Zimmer 00:09:19  Yeah, I found the book writing process given it’s my first time. Is this your fourth, fifth book? How many books have you written?

Brad Stulberg 00:09:26  My fifth book.

Eric Zimmer 00:09:27  Okay, so you’ve done this a bunch of times. So for me, I really looked at like, how do I measure what I’m doing? And I didn’t feel like I could measure word count because I don’t know how many words I can write in a day.

Eric Zimmer 00:09:41  I don’t know whether the words I write or any good. I felt like it was hard to measure, but I had a I mean, I knew when I had to have a manuscript in and I knew how many words it had to be. For me, it was more a process of measuring effort. Right? So I was like, okay, here’s what I can dedicate to writing. Right now, all I’m going to measure is whether I sat there and did my best for those time windows, you know, and those time windows were broken up, in my case, literally into 30 minute sections. Now, almost always, if I could get going, I wrote longer than 30 minutes. But that was my like, rip the parachute and get out of the extremely uncomfortable moment. So that’s kind of how I did that. Now, as I got better, I could start to say, all right, my goal is to get a section done today or, you know, get this chapter wrapped up by the end of the week.

Eric Zimmer 00:10:34  Talk to me about measuring effort and where that’s valuable and where measuring progress in a particular specific way is useful.

Brad Stulberg 00:10:42  Measuring effort is always valuable. We can’t often control what the outcome is going to be. We can only control the effort that we put in. So it would make sense to make the the lotus of our focus, the effort. Because that’s the thing that is within our control. That also gets at these two mindsets that I think are so important to making progress in anything. The first is what I call consistency over intensity. So people think that in order to be great at something, you’ve got to really be intense all the time and you’ve got to pull the all nighter. You’ve got to write 2000 words a day, you’ve got to do the heroic effort at the gym, and then you’ve got to post about it on social media. That’s kind of how the culture operates. But what I found in talking to people who are actually excellent at what they do not who perform greatness for the internet, but who actually do.

Brad Stulberg 00:11:28  The thing is that they’re much less focused on intense efforts on heroic days. They’re focused on just consistently showing up and giving what they have to give on the day. That is the definition of measuring effort. And the goal isn’t to have a heroic day, week, month, or even year. The goal is to have a heroic decade, a heroic body of work, and that really requires a shift in mindset away from intensity, in a way, from needing to be the hero and towards consistency and just showing up, getting started, giving yourself a chance. The second mindset that is a close cousin of consistency over intensity is the importance of raising the floor. What this means is that every performance and every performer in any field, they’re going to have a distribution of, of performance using that word a lot. But this will make sense in a sense. So it’s a bell curve and some days are going to be great. Some days are going to be in between and some days are going to be not so good.

Brad Stulberg 00:12:22  And everybody loves to focus on what can you do to raise the ceiling, what can you do to make the best days even better? But based on any normal distribution, most days by definition aren’t going to be your best days. So what actually becomes more important to lasting progress is what you do on your bad days, instead of just phoning it in or giving up or saying, oh, it’s not there today, or catastrophizing, you say, all right, today is not going to be a great day. What can I get out of my not so great days? A path of progress A path of performance requires raising the floor and getting more out of yourself on those not so great days. That’s arguably more important than what you do on your best days, because it’s very easy to perform well when everything is clicking and you’re having a great day. It’s much harder to get something out of yourself on the days when things aren’t going well.

Eric Zimmer 00:13:07  I had another experience over the last year though. That was really goal focused and it was interesting for me.

Eric Zimmer 00:13:15  Exercise is a lifestyle thing. I don’t generally have specific goals. I’m just I mean, I have goals about how often I do it, but it’s a lifestyle thing. It’s intended to go on. But I did this thing this year where I was going to hike 75 miles in four days in like mountainous terrain carrying a backpack. We were going to be sleeping out, so it was something I had to train for. You know, sometimes I find that so invigorating because I, I, I have something I’m aiming at now. I was given by the people who were hosting this event, a training plan that broke down literally, you know, this week you do five miles, eight miles, 12 miles. This week you do. And so then I you know, I obviously was then able to deconstruct it to every day. And and that’s where the effort was to show up and do that thing on that day. And yet the goal was invigorating. And I honestly didn’t know if I was going to be able to do it, not because energy or endurance, but I was like, what? What weird 55 year old injury is going to pop up here, you know, is it going to be the ankle, the foot, the knee? You know, what thing might pop up here? And so I was really trying to hold this tension that you’re talking about of like I really want to do it like this is my goal.

Eric Zimmer 00:14:32  I’m set at it and I’m gonna have to accept if I can’t. That I did my best, you know. And I did it. I got to the thing. It was fine. I was paying close attention to that process of trying to sort of hold these couple of conflicting things, or maybe not conflicting, but, you know, different approaches under one umbrella. And that’s so much of what you talk about in this book.

Brad Stulberg 00:14:53  Yeah, there’s so much nuance here. And I’m glad that you’re you’re speaking to this and that you got to experience it yourself personally. People often say, myself included, process over outcomes. So don’t worry about the outcomes. Just focus on the process. I actually think it’s process and outcomes. Outcomes are important, especially professionally. If you’re starting a business, you need it to bring in revenue. If you’re an athlete, you want to win, you want to finish the hike. There’s a reason that there’s a scoreboard. In sports, if you’re a musician, you want to complete the song and have people listen to it.

Brad Stulberg 00:15:26  That’s totally normal to deny yourself that natural human drive of wanting to perform well, it’s a fool’s errand. However, you can acknowledge that outcomes matter, that you really want them, that you find them motivating, exhilarating, and fulfilling, while at the same time acknowledging that all your fulfillment and satisfaction is going to come from being present in the process, and that by being present in the process, you’re actually going to give yourself the best chance at the outcome. There’s this quote from the late Robert Essig that I just love, that says that the only Zen you find on the tops of mountains is the Zen that you bring up there. He doesn’t say, don’t worry about the tops of mountains. He doesn’t say, don’t try to go up there. He says, no, go up there. Just realize that the only zen that you’re going to find up there is the Zen that you create and the Zen that you bring up there. And it’s not just woo woo. I’ve talked to hundreds of truly elite performers in the culinary arts, in the performing arts, in the creative arts, in sport and entrepreneurship.

Brad Stulberg 00:16:21  And they all say some version of the same thing, which is, heck yeah, they were thrilled when they got the outcome. But what they actually remember is the process of working towards it and the people along the way that they did it with.

Chris Forbes 00:16:57  You.

Eric Zimmer 00:17:05  I think that’s kind of what I was saying earlier about consciously connecting the dots. Being able to derive enjoyment along the way. And one of the things about breaking things down into really small things in the habit literature, they talk about celebrating, right? You know, which is maybe a little bit of a strong word for what I’m going to do after a day of of getting my writing time in, but I’m going to feel good about it. I’m going to consciously feel good, like take the time to savor that. It was the same thing with training. For this thing, I tried to really be like, I’m out in the woods hiking a lot more. This is great. I’m with people that I like. I’m, you know, finding those things along the way because, you know, this, you I think everybody knows this to some degree that you aim it something and you get it.

Eric Zimmer 00:17:56  The satisfaction of that moment is relatively fleeting. It’s not that it’s not there. We wouldn’t be compelled by it if there wasn’t anything there. But we way over assume how good that will feel, and we can miss all the days in between because we’re only looking out there.

Brad Stulberg 00:18:15  It’s such an astute observation. researchers call it the arrival fallacy. Because I listen to your podcast, I know that you’ve had guests on it that have spoken about it, so I don’t need to retread that ground. What I do want to bring to bear that I haven’t heard as much before is I think that people confuse, or they mistake the ephemeral, fleeting high of achievement with satisfaction and meaning. And I think so often we think that what’s going to make us, quote unquote happy is the high of achievement, when what actually makes us happy is something that looks a lot more like satisfaction or meaning in. The difference to me is that feeling that you get after a hard day’s work on a meaningful project, where your head hits the pillow and you just fall asleep easy.

Brad Stulberg 00:18:57  Not because you’re physically or mentally tired, but because you know that you had a good day. You put an effort on something that matters. That is such a satiating feeling. That’s very different than that buzzing feeling of achievement. And it’s a lot harder to fall asleep after that buzzing feeling of achievement. And that buzzing feeling of achievement starts to look a lot like anxiety. And I don’t think that’s an accident. I think that’s how you get hooked on needing the next achievement versus rooting yourself in the process where you have more satisfaction. And again. The great paradox of all of this is by being in the process, you give yourself the best chance at the achievement anyways.

Eric Zimmer 00:19:34  Yep, the book is about excellence, which we’ve been talking about here, but I want to talk very specifically about what you mean by excellence.

Brad Stulberg 00:19:44  So I’m going to start by telling you what excellence is not okay. Because I think it helps to define a negative first and then we’ll get into what it is. So excellence is not hustle culture.

Brad Stulberg 00:19:55  Greatness, which is waking up at 4 a.m., having a 48 step routine, flexing your six pack abs from a cold plunge at two in the morning for everyone on Instagram to see, that is the performance of greatness. It’s not the real thing. Excellence is also not what I call pseudo excellence or optimization, just doing as much of everything as possible. Go go go go go. Turn yourself into a machine. Turn yourself into a robot. Excellence is not something that you need to have great genetics for. It’s not reserved just for professional athletes or Grammy winning musicians. What excellence is, is involved engagement in something worthwhile that aligns with your values and goals in both parts of that definition are so important, so involved. Engagement means a level of caring and commitment and attention, and then something worthwhile that aligns with your values and goals is what we’ve been talking about. You want to point that commitment, that caring, that attention at a project that supports the person that you want to become and the qualities that you want to develop.

Brad Stulberg 00:21:00  And when you put those two things together, you can enter into this groove, into this pocket, into this slipstream of a really harmonious way of doing and being where you feel like you’re making progress towards something that matters to you. And it’s not only a destination you want to achieve, but a path that you want to walk that is shaping you as a person along the way. And that’s excellence. And that’s available to all of us.

Eric Zimmer 00:21:22  Yeah. You also say that excellence combines mastery and mattering, and I like that also. Right? It’s about getting better at something that you feel like it matters. That’s right. You also say that we’re made to move towards excellence as a tree is made to move towards the sun. Why?

Brad Stulberg 00:21:38  So there’s some really fascinating science behind excellence and in particular biology. Since the beginning of life, the earliest single cell bacteria species, there is this imperative that evolutionary biologists call homeostatic upregulation in essentially means that all living species have this innate hardwired capacity or drive to survive and to flourish in.

Brad Stulberg 00:22:08  From bacteria evolved multicellular organisms evolved nervous systems evolved mammals evolved primates, and all the way down the chain. Some billions of years later, here we are in that early imprinting hasn’t gone away. We are hardwired to survive and to flourish, and for the longest time, for species. That meant two things. And men don’t die and procreate, right? Like, that’s what evolution has designed us to do. But humans, we have a cognitive capacity, this big prefrontal cortex in our brain. And we have lifespans that allow us to do more than just survive and procreate. So we have to figure out ways to channel that drive to flourish into other activities. And this is the genesis of art, of innovation, of sports, of music. These are all ways that we can harness that drive to flourish beyond just surviving and procreating. But that drive, the reason that it feels so good is that it goes back to the beginning of time. Like all living species have this, and it goes back long before we even had the ability to think.

Brad Stulberg 00:23:10  So this is precognitive, and I think that everyone knows this because if you watch Steph Curry take over a basketball game or you listen to, I don’t know, a Bruno Mars concert or Taylor Swift or name your favorite musician, or you taste the creation of a master chef. You don’t think it’s excellent in your brain? You don’t say, oh, Steph Curry’s arm angle is perfect and he’s shooting at the apex of the shots. You don’t tell yourself the way that that singer is able to find the rhythm you know is mathematically correct. No you feel it deep in your bones. It’s like a visceral felt sensation and experience when we observe excellence. And the same thing is true when we create it in our own lives. And it’s that feeling that is what we are driven toward, and it’s why we find it so satisfying and fulfilling.

Eric Zimmer 00:23:58  All right. So you’ve given us a lot of what excellence is, and you just gave some real clear examples, Steph Curry or a great chef or a great musician.

Eric Zimmer 00:24:09  I have a question. So playing the guitar matters to me I like it I love doing it. Making music is important to me. I am also not that great at it. Even given putting a lot of time into it, I think that’s a lot of people, right? That’s most people. That’s the vast majority of us, right? The vast majority of musicians are not Bruno Mars or like even my best friend Chris. He’s outstanding. Most people aren’t that good. So those of us who are sort of, we’ve got this thing that matters to us that we like doing. How do we adapt excellence so it works for us.

Brad Stulberg 00:24:52  Another misnomer that I probably should have spoken to earlier, but I’ll address now, is that excellence is not a standard. It’s not saying that you’ve got to be in the top half a percentile of your craft. It’s a way of being and doing right. It’s the process toward improving, toward caring deeply about something. So I’ll use myself as an example. I’ll go back to power lifting, the thing that is my excellent passion project outside of work is deadlifting as much weight as possible.

Brad Stulberg 00:25:19  I am never going to be a national class deadlift. I’m not even going to be a regional class dead lifter. Okay, I’m hardly the strongest person at my gym if that. So I am a I’m good because I spend a lot of time on it. I’m probably like, you are a guitar now. The pursuit of getting better at deadlifting has taught me so much. It’s taught me how to stay patient. It’s taught me how to deal with frustration. It’s taught me how to navigate injury. When I walk up to a bar that has more weight on it than I’ve ever lifted before, and I face fear, it’s taught me how to face that fear. It’s taught me how to be vulnerable. When I do go to a powerlifting meet and I’m in front of other people, it’s taught me the value of consistency and showing up when I don’t want to. On those days when I just don’t feel like practicing, I just don’t feel like going to the gym. I still go to the gym.

Brad Stulberg 00:26:06  All of those qualities are really important, regardless of if I ever win a trophy for deadlifting and all of those qualities. They’re going to make me a better father, a better husband, a better writer, a better friend. So pursuing a craft that you care about, with integrity and with deep care, like that’s that’s the reward, and then you don’t know how good you’re going to be until you try. You don’t know what your genetics are. You don’t know what your limitations are until you try. But regardless of where you end up, it’s the pursuit. It’s the process that fills our life with meaning and satisfaction. Because I think my approach to powerlifting is excellent, but I’m never going to be an Olympic powerlifter, that’s for sure.

Eric Zimmer 00:26:47  Yeah, I agree with with everything you’ve said, and I think the fact that I still continue to do guitar as long as I have is because I’ve internalized an idea of excellence that works for me. You know, I’ve internalized like, okay, this is what about this that I can put attention and focus on.

Eric Zimmer 00:27:06  And, you know, I learn about myself through doing it, and I like it. You know, I like. I like it, and it’s interesting because the time where I don’t like it is because I’m judging it.

Brad Stulberg 00:27:20  Yeah. That makes a lot of sense. I mean when you’re judging it then you’re not in the moment doing it. You’re thinking about it. Yeah. so one it degrades presence and then two, you’re comparing yourself to some kind of standard that may or may not be reasonable. I think that your experience with guitar goes back to the definition of excellence. It’s involved engagement. So you’re focused, you care about it. You probably feel some kind of intimacy with with the process of making music, and then know you well enough to know that you value creativity in generative thinking. And these are all things that you have to do as a musician. That right there is defining excellence for yourself and pursuing it. And the reason that this is so important is a lot of people are struggling with burnout.

Brad Stulberg 00:28:05  And there’s there’s these two kinds of burnout, and there’s one that gets talked about all the time, which is I just am way overworked. I’m working 100 hour weeks and I’m just done. And that that affects some people. No doubt about it. But there’s this other kind of burnout that I think is really important to name that I call zombie burnout. And zombie burnout happens from not doing enough of what lights you up. So you’re not working a 70, 80, 60 hour week. You might be working a 40 hour a week, or not even a 40 hour week, but you’re still feeling kind of empty and apathetic and exhausted and burnt out. And I think for a lot of people, it’s because life has become this, like one numbing ourselves to death experience of passive consumption. And I think the pursuit of excellence, whether it’s in the gym, whether it’s gardening, whether it’s playing the guitar, whether it’s baking, whether it’s cooking, it gives you a feeling of aliveness and satisfaction. That is the complete antidote to this sort of zombie burnout.

Brad Stulberg 00:29:01  And I think so many people right now are longing for aliveness and to feel alive and reclaiming this kind of genuine, heartfelt excellence is just such a wonderful avenue to that feeling of aliveness.

Eric Zimmer 00:29:12  So you and I are fortunate. Right. You write, which is something you love to do for a living. I get to do this for a living and I got to write. A lot of people don’t. Most people don’t. So a lot of people are in a zombie burnout place because they don’t feel like what they do offers satisfaction or a path towards excellence. How can people at least make an attempt to reframe that and focus on, like, making the best out of whatever the thing is?

Brad Stulberg 00:29:45  There is this misconception that your job is who you are and like your value is through your job. Some people are really fortunate to have work that they enjoy, and that pushes them and that aligns with your values. That’s great. But for a lot of people, a job is just a way to make an income and to pay for food and to pay for rent and to support yourself.

Brad Stulberg 00:30:05  Support a family. And there’s no need to pursue this kind of excellence at work. That doesn’t mean that you should give up on it altogether. That might mean that you pursue it outside of work, in a hobby. I don’t love the word hobby. I prefer a practice. So take up a practice, as you mentioned, like play an instrument, work on a physical fitness goal, learn how to garden. I know someone that recently got into bonsai care and bonsai trees like it doesn’t so much matter what the thing is. As much as that we have something and you’ve got to start really small. No one gets to a £500 deadlift overnight, right? You start with the bar. No one runs a marathon overnight. You start with just running for five minutes. It really comes down to not just connecting your worth to your job. Not assuming with the only place that you can strive for excellence is in one’s job in creating these pockets of your life where you can pursue it in something that is invigorating.

Brad Stulberg 00:31:01  And if you’re somebody that then says, well, I don’t even know what’s invigorating to me anymore. A really helpful exercise is to think about the things that lit you up when you were a kid, before you had all these pressures. Yes. We change, we evolve, we transform a lot over time. But we also have innate parts of our temperament that are fairly stable, and a great inroads into figuring out what kind of things might let you up now is to look back to grade school or to middle school. Another avenue into this is to look at people that you admire in your respect and ask yourself, what? What do you admire and respect about them? Like, what are the things that they do? What do they push their self in? And then to start sampling with some of those activities, I think the trap that is so easy to fall into in the modern world is a job that you’re just kind of going through the motions, scrolling TikTok where you’re just kind of going through the motions.

Brad Stulberg 00:31:50  2 or 3 beers to put yourself to sleep because you’re sick and tired of going through the motions. And that’s what I think is just so important to disrupt.

Eric Zimmer 00:32:24  That is the trap a little bit that a lot of people find themselves in. And, I mean, I can find myself in it if I’m not. Oh, we all can’t. I’m not.

Brad Stulberg 00:32:33  Being judgmental. You have to pay attention.

Eric Zimmer 00:32:34  Yeah, exactly. I work hard all day, and I care about what I do, and I get tired from it. Right. You know, I get to the end of the day. I’m tired. I’ve been focusing and. And so then I’ve got to try and do this thing that gives me pleasure when all I really feel is tired and I want to check out.

Brad Stulberg 00:32:57  Yeah. There’s a there’s a time delay notion to this, right? It’s like the difference between eating Skittles and eating brown rice. So Skittles tastes great in the moment, and they’re really easy to eat, and they make you feel pretty good when you’re eating them.

Brad Stulberg 00:33:08  And Skittles is pulling up your TikTok feed and doom scrolling for two hours. But after you’ve eaten Skittles for two hours, you don’t feel so good. Whereas brown rice, it’s not as exciting, doesn’t taste as good right away. But if you make brown rice a staple of your diet, you’re going to feel a lot better. And I think we’re constantly faced with a choice between Skittles in brown rice. And it’s about having the the self-discipline and the self-compassion, because it’s the kind thing to do to yourself, to choose the brown rice. So to to choose to invest time and energy in an activity that might be a little bit harder at first. You might face some resistance at first, but once you get going, it’s going to be so much more nourishing for you.

Eric Zimmer 00:33:49  Yeah, there is an adaptation, period, really, if you’re trying to sort of break out of that. It is hard at first, I think changing any behavior is challenging at first. And, you know, you’ve talked about it and obviously I’ve written a book about it.

Eric Zimmer 00:34:07  You know, it’s small steps, right? So maybe you don’t suddenly devote from 5 p.m. to 9 p.m. every night to a new hobby. Right. Like, that’s too much like, disrupt a little bit. Have a couple less Skittles, a little more brown rice. You know, a little less Skittles, a little, you know. And and because it takes time for that satisfaction to catch up, as you’re saying, it’s a slower coming thing. And that takes a certain amount of focus to get there.

Brad Stulberg 00:34:36  It does. And you build that focus like any other muscle. So to your point, you don’t go into the gym and bench press £400. You work up to it. I think that here the laws of physics, they apply not just to physical objects, but to our minds too. So the only equation I remember from physics is f equals ma force equals mass times acceleration And what we’re really talking about is forward progress is getting acceleration, getting inertia. And if what you’re trying to push is too heavy, the mass is too big.

Brad Stulberg 00:35:05  You’re never going to get it moving. You’re going to have zero acceleration and zero force. But if you start with just a little pebble or a little stone, you can get it going. And then once you get it going, it’s easier to keep going. And then you can add on and add on and add on. And that’s how we make progress in anything. That’s how we develop force to make progress 100%.

Eric Zimmer 00:35:24  And we all know it, we all know it, but it sometimes is hard to do. And I think part of the reason it’s hard to do is that we often think something is going to be more quickly transformative than it is. We think, oh, I hear these guys talking. And it sounds like maybe if I start playing guitar for 30 minutes a night, like, I’ll be a better, happier person. And I believe long term you will be. But playing guitar one time for 30 minutes isn’t going to change your life. You’re probably not going to feel all that different one time.

Eric Zimmer 00:36:00  And that’s where I think buying into the whole approach is so important, right? Buying into like, okay, you know. Yeah, a little by little a little does become a lot. And that’s how the rewards accrue. Also they’re very tiny to start. I mean not all the time but but sometimes. Right. It’s you know, staying the path. And that’s why I think you talked about this. I think they’re paying attention to this very subtle satisfaction when I say, I’m going to do something and I do it, I feel good inside. It’s it’s not a big thing. But I also when I say I’m going to do something, I’m going to change this and I don’t change it. There’s a there’s an internal feeling that doesn’t feel good. And learning to pay attention to those subtle ones for me is important in the process.

Brad Stulberg 00:36:48  Those little jolts of intrinsic satisfaction are the ultimate reward that keep us coming back. If we can’t tune in to those. Or if we’re too rushed to tune in to those, then we miss out on a lot of the joy and fulfillment in the satisfaction, which is why we do it in the first place.

Brad Stulberg 00:37:04  I do want to go back and keen on something that you said, because I think it’s such an astute observation. When you commit to this, you’re not committing to a result or to a standard. Like you said, you’re not going to sit down and play 30 minutes a day and suddenly become the best guitar player in the country. What you’re committing to is a process in a journey and a path, and it’s that process and journey and path that is so fulfilling and so rewarding, and that gives you that sense of aliveness that you might be looking for, where that process and journey and path ends, how high you climb, you don’t know. You have to find out. That’s also a part of the thrill. And the exhilaration is is finding out. And I think, again, that’s like misconception. The sacred cow that I’m really trying to slay with this book is that excellence is a standard. It’s not a standard. It’s a way of going about doing something.

Eric Zimmer 00:37:55  Let’s talk about care. So the first part of the book sort of defines what excellence is.

Eric Zimmer 00:38:01  And I’m having a hard time not jumping down the philosophy rabbit hole. But I think we’ve got the general idea, and you and I can maybe do that in the post-show conversation or something. Let’s move on to what you call part two mindsets, habits and practice. And the first one there is care. Talk to me about care.

Brad Stulberg 00:38:19  Care is the engine of the whole thing. You can have all the talent in the world, but if you don’t care deeply about what it is that you do, then you’re never going to express your potential, and you’re never going to find it as satisfying or fulfilling as possible. I think that what happens all too often is that we prevent ourselves from really caring because we’re scared that if we care deeply, we might fail or we might experience heartbreak. By not caring deeply, we protect ourselves from those things. But we also miss out on all the fulfillment and satisfaction and texture. So the example that I like to use is everybody can think back to middle school or high school, and there was always a popular kid who was too cool to try.

Brad Stulberg 00:39:02  You know, he sat in the back of class. He kind of phoned it in during gym and during music, and he wasn’t actually cool. What he was was scared. He was scared of trying and failing. So he just didn’t try. And so many adults have yet to outgrow this tendency. I think so often we prevent ourselves from trying hard because we’re scared to face our own vulnerability, that if we try hard, things might not work out exactly how we want. And so much of getting on this path requires overcoming that fear and embracing our vulnerability in stepping into the arena and trying hard. Anyways, I really have come to believe that the things that we care deeply about, they’re the things that break our hearts, but they’re also the things that fill our lives with meaning and joy. And you can’t have one without the other.

Eric Zimmer 00:39:52  I think you’re right. I don’t think you can. In this chapter, you also talk about identity, right? Like if your identity was I’m a power lifter.

Eric Zimmer 00:40:03  Talk to me about why a single identity is problematic and what’s a better approach.

Brad Stulberg 00:40:10  Right. So when you care deeply about something, you do start to identify with it. And that’s a beautiful thing. You say, I’m a parent, I’m a writer, I’m a husband, I’m a wife, I’m a podcast host, whatever it might be, I’m a power lifter. That’s very natural. However, if that’s the only thing that you are, it makes you pretty fragile. Because what happens when Brad the power lifter, gets injured or has a terrible performance? Or what happens when Eric the podcaster experiences a month where downloads are down? If your only identity, if your only self-worth comes from one thing, then when something bad happens in that one thing, it’s really disorienting in, and it really can set you back. The metaphor that I like to use here is if you imagine a house that only has one room, and that one room catches fire or floods, you’re going to have to move out of the house altogether.

Brad Stulberg 00:40:58  You don’t know where you’re going to live, but if you’ve got a house with multiple rooms in one room, catches fire or floods, then you can go seek refuge in another room while you work on the fire and flood. And our identities are the same way. If we build an identity house that only has one room. Well, when something bad happens in that one room, it’s going to be it’s going to be bad. But if we can build an identity house with multiple rooms, then we can go seek refuge in those other rooms. So in my identity house, a huge room is Brad the writer. Because I’m a crafts person, that’s what I do. But I’m also Brad the parent, Brad the husband, Brad the athlete, Brad the neighbor. And I can spend time in each of those rooms to help give me strength and fortitude and resilience. So we think that in order to be great at something, in order to be excellent, you have to go all in. You have to be obsessed.

Brad Stulberg 00:41:47  But that’s just not true. And there’s research that shows this. What happens is you become fragile. So yes, you have to try really hard. And yes, I have to spend a lot of time in the writer room of my identity house. But that doesn’t mean that I let the other rooms get moldy. I’ve got to keep them in good enough shape because I don’t know when I’m going to need them. It also means that in different seasons of life, I’m going to spend time in different rooms. So during a book launch, yeah, I’m spending a lot of time in the writers room. But you better believe it that when I’m not in the middle of a book launch, the most important room in my house is the husband room in the father room. So it’s just this really nice metaphor for thinking about what are the components of our identity and how are we emphasizing or de-emphasizing them at different times of our life.

Eric Zimmer 00:42:30  We have a chapter called Trade Offs, where you talk a little bit about some of this.

Eric Zimmer 00:42:34  You say, drop the weight of balance. It’s an illusion. What do you mean by that? Because what you just said sort of sounds like balance a little bit, but talk to me more about that line.

Brad Stulberg 00:42:45  Balance is conceived by the Self-Help industrial complex says that you need to be the perfect husband or wife, the perfect parent. Stay up on all the latest streaming TV shows, have a fantasy football team. Be a great chef. Keep the house clean, be a great friend, go to church or synagogue and on and on and on. And what happens is by trying to be balance, which we’re told is going to relieve us of stress, we actually end up stressing ourselves out. So no one that has lived an excellent life that I’ve ever come across has prioritized balance. However, that doesn’t mean that you should say, I’m only going to do one thing and just completely obsess over that one thing. What it means is that you’ve got to bring self-awareness to the trade offs that you’re making, and constantly check in and adjust.

Brad Stulberg 00:43:32  So back to my identity house example. I did not say that you need to have a certain number of rooms, and you need to spend the same amount of time in each room at all seasons of life. What I said, actually, is that you’ve just got to make sure the important rooms never get moldy. So during a certain season of life, you might spend 90% of your time in the athlete room when you’re training for that first marathon. But that doesn’t mean that you don’t have family dinners. It doesn’t mean that you completely phone it in on your job. You’ve got to spend enough time in those rooms so they don’t get multi. It’s fascinating that in the reporting for this book, really over the last decade, I’ve talked to so many people who have been incredible performers and who have also lived really good lives. And when you zoom in on any one moment of their life, they don’t look very balanced at all. They’re really focusing on 1 or 2 things. But when you zoom out and you look across the totality of their life, they actually appear to be quite balanced.

Brad Stulberg 00:44:24  And I think that’s such a healthier, better, more accurate way to think about being a full, whole person while still giving yourself permission to give your all to the things that you care about.

Eric Zimmer 00:44:34  I always think of balance as the concept. It makes some sense. measuring it in bigger time increments. Yeah, because there are seasons in our year. There are seasons in our life. Some of those seasons are somewhat quick seasons, like a book launch. Okay. It’s a 3 or 4 month thing. It’s got a lot of intensity. Some are seasons in general, like when you’ve got younger children is a very different season than I’m in. Right? Yeah. Like I’m in a season of life where I’m, like, hoping my son will come home. You know. Right. So you get to these different, you get to these different points. And recognizing that is really important because what I’ll see is people who have young children comparing themselves to what I do. And I’m like I couldn’t do this then.

Eric Zimmer 00:45:21  Right. If I had done this then it just wasn’t the right time in my life to do this thing. Your life is in a season. Mine was in a season. Those seasons are going to change. And seeing that balance in a in a much bigger way is really, really helpful. At least it is for me.

Brad Stulberg 00:45:38  I think it’s the only way to pursue excellence and not not again, not winning the gold medal, but excellence. Meaning you give your all to things that you care about because you can’t care about everything with the same intensity at all times. And that’s where the trade offs come in. A very practical tool that is worth talking about here is this notion of minimum effective doses. So when you are in a season of life or when you’ve made a decision that, hey, I’m going to spend a lot of time in this one room of my identity house, what’s the minimum effective dose for other rooms? So during a book launch, instead of exercising five days a week for 60 minutes, my athlete room, it’s going to look different.

Brad Stulberg 00:46:18  I’m just going to train for 20 minutes a day, four days a week. That’s the minimum effective dose to not let that room get moldy. The family room normally family dinners every night of the week. Non-negotiable. During a book launch. I’m going to be traveling a lot, but what I’m not going to do is say I’m spending three weeks on the road consecutively. No, no, no. At least two family dinners a week for that month. And then at the end of that month, I need to recheck in and come back for the French room in the identity house again. During a book launch, I’m not going to be answering text messages all day and having deep conversations with my friends, but I am going to make sure that I check in at least once a week. I’m going to take some time on a Sunday to call my two best friends. That’s the minimum effective dose and those minimum effective doses. They help us stay in touch with the whole person that we are, even as we pursue excellence in one domain.

Eric Zimmer 00:47:05  I want to talk about discipline because in order to be excellent at something, you have to have some degree of discipline, right? You have to continue to do something, and nobody wants to do anything all the time. It’s not the way we’re wired. You talk about somebody named Leo Norton in the book, so talk to me about Leo Norton’s approach to discipline.

Brad Stulberg 00:47:27  Yeah. So it’s it’s Lane Norton. Oh, Lane. And yeah. So it’s Lane, but it’s Leo is close enough, so Lane is incredible. Lane is a powerlifter like myself. He is the current world champion for his weight and age class. And the way that Lane talks about discipline is just so elegant, and it’s essentially showing up and getting started, even on days that you don’t want to. That’s all that discipline is to him. It’s not hemming and hawing. It’s not thumping his chest. It’s not putting on a parade and telling everyone how tough he is. It’s not necessarily always finishing the workout because sometimes it doesn’t make sense if you’re sick or you’re injured, the last thing you want to do is push through that.

Brad Stulberg 00:48:11  What discipline means to lane is showing up, getting started, giving yourself a chance. And I think that that is one of the most powerful definitions of discipline that there is, because that’s really what it comes down to. You show up, you get started, you give yourself a chance. And if you do that over and over and over again, you can’t help but make improvement. And it also gives you the respect and the grace that you need to shut things down when it’s not going to happen. That’s a part of discipline, too. Any athlete knows that if all you do is put your head down and push through, it’s going to blow up your career because you’re going to injure yourself. So yes, we need the discipline to push through, no doubt about it. But we also need the discipline to show restraint at times. Both are important.

Eric Zimmer 00:48:53  Yeah. He talks about disconnecting how you feel from what you need to do. He says we’ve gotten a lot more in touch with feelings in general, which is a good in some ways, but in certain cases we’ve given too much space to our feelings.

Eric Zimmer 00:49:07  People end up being completely governed by feelings, and for them, life can be pretty hard. I think all of that is true, and there seem to be people who are able to shove their feelings to the side and just do the thing, and that doesn’t seem to work for everybody, because everybody’s heard this advice. Just do it. I mean, you know, just do it.

Brad Stulberg 00:49:30  Nike.

Eric Zimmer 00:49:31  Yeah. So there’s more at work than just that. That’s obviously the best and most streamlined approach. It’s the one I try and take. I’m supposed to do X. Just go do X. Like let’s not in or debate. And that works. A lot of the time. And there are times where the debate has already started and it is going on, and it seems like the feelings are big enough that it’s not just like I get out of there kind of thing. What works for you? Do you have situations like that, and if so, how do you work with them?

Brad Stulberg 00:50:00  Oh my gosh.

Brad Stulberg 00:50:01  Yeah. I think that this is such a fascinating paradox that the second most important thing to just do it is self kindness. And not beating yourself up when you don’t just do it. Because what often happens is you miss a day and then you berate yourself and you beat yourself up and you judge yourself. And we know based on decades of really good Psychology research that self-judgment and guilt and beating yourself up not only makes you feel like crap, but is associated with disrupted habits, so it decreases the chance that you’re going to get back on the bandwagon. Self kindness says what I’m trying to do is really hard. It’s hard to be a human. It’s hard to be a human right now. And I’m not always going to succeed. I’m not always going to just do it. And when I don’t, I don’t have to beat myself up. I can say, all right, you messed up. I can try to evaluate and say, here’s why. I can tell myself what I’m doing is hard. It’s going to be hard to get back on the bandwagon.

Brad Stulberg 00:51:03  But you can. And then you begin again the next day. And that’s a paradox that lies at the heart of this chapter of the book, which is fierce. Self-discipline requires fierce self kindness. It’s not one or the other because you can’t do really hard things sustainably if you’re not kind to yourself. Because if every time you beat yourself up when you fail, or when you don’t give your full effort like why would you step into the arena if you know that you’re going to beat yourself up for not succeeding. So the biggest badasses that I came across in doing this research. They were so disciplined and they were also so kind to themselves.

Eric Zimmer 00:51:36  Yeah, I love the way you say self-talk. That sounds like and this is what you wrote. You’re saying this to yourself. What you’re trying to do is hard, but you’re capable of doing hard things. This matters to you and nobody’s going to do it for you. Let’s muster some gentle yet firm persistence. Get started and see what happens. And I’m glad you wrote that out, because that’s, I think, the trick to figure out what the internal conversation and feeling is that stops you, and then figure out how to change that conversation.

Eric Zimmer 00:52:09  So a big part of this is all structural, right? There’s we can we can set up our environment. We can know when we’re doing what we there’s a lot of structural things that we can do. And those are all really important and, and often solve a huge part of the thing. But then there’s also the moment that you’re standing there at a choice, you know, and I think that’s the moment where learning to do what you just described is so important. Not BS myself, but what can I say to myself that sounds real, that gets me over this hump.

Brad Stulberg 00:52:42  That’s right. And generally speaking, it’s true. Like, most people don’t need to beat themselves up, and they don’t need David Goggins to tell them that they’re soft and they have to be harder when they’re in the middle of failing. What they need is they need a good friend and learning to be your own good friend and to essentially, say, trying to start an exercise habit when you’re obese and you’ve never exercised before is really hard.

Brad Stulberg 00:53:04  When people have judged you for your weight and looked at you funny in the gym, that is so freaking hard to still want to show up in. You’re capable of doing this, and you’re capable of having your own back, and you’re not always going to succeed. And that’s okay. But you just keep showing up because you’re the kind of person who can show up, like that’s what you need to hear. And I talked to gold medalist Eric, who will say, this gold frickin medalist who will say that they struggle not to hit the snooze button. And what they say is what you’re trying to do. Trying to win a gold medal. Of course, that’s hard. Like you don’t need to be harder on yourself. You need to have your own back. And that’s every bit is true for the person that has never run a step in their life that wants to run their first five K. So yes, you need personal responsibility and accountability, and you do have to do the hard things, but the only way it’s going to be sustainable is unless you also have your own back.

Eric Zimmer 00:53:51  Right. And I think just recognizing things that are hard to do, you’re not going to be successful at them all the time and look for progress and minimize the emotional drama around when you don’t do it. For me, it’s just like you didn’t do it yesterday. We don’t need to go into it simply. Why? Why do you think you didn’t yesterday? How do we get back on track? Yeah. Keep the drama to a minimum. Because everything you said is so true that that being hard on ourselves stops us from what I think is one of the single most important elements in making change in life, which is learning. You have to learn what works and what doesn’t work. And if you are so hard on yourself, you don’t learn. You just shame. And that doesn’t work.

Brad Stulberg 00:54:37  It doesn’t work. And here’s here’s a dirty little secret about performance and excellence. And I don’t think people realize this is it’s not being a ten out of ten all the time. It’s far from it. It’s being a six or a seven out of ten almost all the time.

Brad Stulberg 00:54:52  And it’s when you have a 0 or 1 out of ten day not letting it turn into a 0 or 1 out of ten week or month or year, it’s nipping it in the bud. And the way you nip it in the bud is through that self-talk of self kindness. What I’m trying to do is hard. Here’s what I learned. Let me get back on the bandwagon.

Eric Zimmer 00:55:07  Right. And and for me, a lot of things 80% like my minimum rule, like, okay, if I’m, let’s say trying to exercise six days a week and I do that 80% of the time, but I can do that. Month after month, year after year, I’m winning that game. That’s good enough. Trying to aim at 95% might for me throw me off, because then I’m like, I didn’t do it. And if I didn’t do it, I’m going to quit. And you know, so having a standard that is still high enough to matter but forgiving enough to allow life to happen.

Brad Stulberg 00:55:41  Yeah, it’s like the it’s the importance of consistency over intensity.

Brad Stulberg 00:55:44  Yeah. You know, progress over perfection. There’s all these little pithy sayings, but they all point at the same thing, which is to make progress and not in an overnight way that immediately fades out, but in a way that is sustainable and lasting, is you’ve got to settle into a groove where you can be consistent and where you do give yourself a chance.

Eric Zimmer 00:56:02  Yeah, I don’t know if you’ve noticed this. Do you have an iPhone or are you an Android guy?

Brad Stulberg 00:56:06  I have an.

Eric Zimmer 00:56:07  iPhone. You’re an iPhone guy. Okay, you just mentioned the snooze button and I use alarms on my phone all the time. I use them to wake up. I use them to remind me to do this. The new setting on the new iOS is when an alarm goes off, you tap to snooze it. You have to slide to turn it off. The default behavior is just put it off, put it off. It’s easy to put it off. It’s you have to work harder to turn it off.

Eric Zimmer 00:56:33  And I just notice that shift because I pay attention to that sort of stuff. And I was like, that’s really odd, you know? But I think it’s culturally sort of apropos. Or maybe my phone is smart enough that it’s learned that I hit the snooze button. I don’t know, I don’t know, I don’t know which it is there. Either way, it’s an ominous sign, I think.

Brad Stulberg 00:56:52  Yeah, I think that’s right. It’s funny. I use, an analog alarm because I find that if my phone’s in the bedroom, like, I just if I wake up in the middle of the night, that, like, habitual urge to check it is too strong. So I literally have, like, a button that I got to press and, I’m pretty productive. I mean, I’ve written a lot of books, I’m a pretty good athlete, and I want to hit that snooze button every morning. Maybe it’s because I have young kids. Maybe it’s because I am somewhat depressive at baseline.

Brad Stulberg 00:57:19  But like, very rarely do I wake up and say, you know, seize the day. Like jump out of bed. Let’s go. And I think people look at someone like me and they think that must be how I feel. But that’s just not true. I’ve just gotten good at realizing that, hey, even though I don’t really feel like getting going, like, I know it’s good for me, and I know if I just get started, I’ll probably start to feel better after. I think in the book I write that like, we think that we need to feel good to get going, but oftentimes we need to get going to give ourselves a chance at feeling good. And my God, is that a central facet of my being?

Eric Zimmer 00:57:52  Me too. Me too. I mean, I have I have so many different phrases that I use around that depression hates a moving target. You know, sometimes you can’t think your way into right action. You have to act your way into right thinking.

Eric Zimmer 00:58:02  But I’m I’m similar. I have a traditionally lower mood setting. If I do what I feel like doing, that is often problematic for me. It doesn’t mean I’m always making myself do stuff I don’t want to do. But there is that deep knowing for me that movement and progress is what causes me to feel better. That’s the order of operations and not the other way around.

Brad Stulberg 00:58:25  And people experience this with everything. It’s it’s not really a part of the book, but I think it’s adjacent enough to mention there’s a lot of loneliness and isolation right now. And I think a big part of it is people feel like, oh, the effort to go hang out with friends, it’s just not worth it. I’ll just sit on my phone like I don’t really feel like going there, but nobody ever regrets going to hang out with their friends when they get home. They feel energized, they feel alive. And I think more and more our technology is letting us just tap that little button that says, nope, go to sleep.

Brad Stulberg 00:58:54  Nope. Don’t go hang out with your friends. Nope. Don’t go to the gym. Nope, don’t play guitar. Just sit here and watch TikTok. And that’s how we get this kind of zombie burnout state when we’re super tired. But we’re not really tired from doing anything that made us feel alive.

Eric Zimmer 00:59:06  Yeah, you talk at some point in the book about something called Shitty Flow. Talk about that, because I think this is a really important idea.

Brad Stulberg 00:59:13  I love this term. So flow is something that’s often confused with excellence in flow is coined by Mihalache Mihaly. And it is this peak state where you lose a sense of self-consciousness. Often your perception of time and space gets altered and you’re just like completely in the zone. And there are some incredible ways to experience flow. You can experience flow when you’re making love to a partner, you can experience flow is an athlete, is a musician, is a writer, is a creative, is a leader. When you’re public speaking, those are all great.

Brad Stulberg 00:59:43  However, in the modern world, the most common experience of flow is actually something that psychologist David Pizarro calls shitty flow. And that is, you lose the sense of self-consciousness. Your perception of time and space gets altered, but it gets altered. Scrolling on X or getting enraged in the comments of a Reddit post, or watching nonstop episodes of a shitty TV show on Netflix, and it has all the qualities of that flow state. But when you’re done with it, you feel like crap. Yeah, and that is the definition of shitty flow. And all of us, I think, fall for shitty flow. And it feels really good. That’s why we do it. Another prime example of shitty flow right now is sports gambling, or going to a casino and playing slot machines. Those are flow states. You can get into a flow state, but that doesn’t mean that it’s good for you. And that’s one of the ways in which excellence is totally different than flow. Excellence. If we go back to that definition, it’s got to be connected to your values and goals.

Brad Stulberg 01:00:40  It’s values laden. So the goal is to get into a groove, to get into a rhythm, to get into a flow state that is also aligned with your values.

Eric Zimmer 01:00:48  Yeah. What’s so important about that? Because I’ve thought about this. I didn’t have the language. Shitty flow is just a great, simple term, but I did notice the similarity between doing something that puts me in a flow state and just disappearing down the internet or in a TV show, right? And you’re right, they share commonalities. And I do think there’s a natural desire as a human to sometimes just get out of your head. You know, it’s wired into us to a certain degree to want to do that. Some people do it via drugs and alcohol. I certainly took that to its furthest extremes, and that’s okay. But it’s similar to another idea of refuge in the Buddhist concept. You take refuge. What’s refuge is somewhere you go when you like. You just need some shelter, you know, this is somewhere you go and you just need to turn your brain off for a little while.

Eric Zimmer 01:01:41  But then some people make this distinction between sort of true and false refuge, a true refuge. You actually emerge from it sustained and and replenished. False refuge. You don’t. You feel worse and and it’s shitty. Flow is the exact same thing. And it’s so easy and it’s so prevalent. It’s just it’s a hard time to prioritize what matters and things that have meaning and things that take effort. When as a culture, we are more and more and more opting for comfort as our value.

Brad Stulberg 01:02:16  Oh, I could not have said that better myself. There’s a reason that the subtitle has Chaotic World in it. Like we live in a really chaotic world. However, I think that the most important thing to fight for is our sense of aliveness and our humanity and our ability to create and connect and contribute, because that is so much of what makes life worth living. At the end of the day. Yeah, we could go through life in the Philosophers Tube, where we’re just constantly in a tube giving drugs that make us feel happy all the time.

Brad Stulberg 01:02:46  But that’s generally not a good life. However, the way that technology is going, I think more and more we’re going to have the chance to choose that tube for ourselves, to just numb ourselves to death. With synthetic, you know, the equivalent of meth and digital methamphetamine, whatever you want to call it. it might feel really good in the moment, but that doesn’t lead to satisfaction or meaning. And I think increasingly we’re going to have to orient ourselves around choosing satisfaction and meaning, even when it’s the harder choice.

Eric Zimmer 01:03:15  Yeah, I really don’t know how it all plays out. I can’t tell to what extent that is the choice that that a lot of people will make. I know it’s a choice I’m trying to make, you know, and it’s a conscious choice and it’s a difficult choice, I agree. I mean, when it comes to going out, like I have this rule, like I have to do something outside my home a couple nights a week.

Brad Stulberg 01:03:35  Yeah. Me too. Otherwise I get depressed.

Eric Zimmer 01:03:37  I never want to do it.

Brad Stulberg 01:03:38  Yeah. Me neither. My wife knows me well. My wife’s always like, go hang out. Go to that thing. You’ll feel better after.

Eric Zimmer 01:03:43  Yeah. My partner and I have this thing where we’ll pick a series that we really like. I think it’s good art, good TV, and we’ll watch it, and I like it. And it’s the easiest thing in the world to do. So I always have to force myself to go out. I’m like, this is ridiculous. Like, you know, this is good for you. And I’m always glad that I did. You know? I’m always glad that I did. But it is a real choice. And I just look at. I mean, Michael Eisner wrote a great book on this called The Comfort Crisis. So these are not new ideas, but I look at how I think more and more that becomes a value. Like I have a value that on one hand would say, don’t ever use Amazon.

Eric Zimmer 01:04:21  Like if I were truly following on my values, I don’t think I would use Amazon, and yet I do. Which causes me to have to really reflect and go. I’m making convenience and comfort of value. I’m orienting around that and that doesn’t feel good.

Brad Stulberg 01:04:38  I think that you just want to be careful with absolutism.

Eric Zimmer 01:04:43  Yes, of course, of course.

Brad Stulberg 01:04:45  And I know that you are. And I think that’s where it’s like there’s nothing wrong with certain conveniences and comfort. Modern medicine. Antibiotics are a great example. Like, it’s very convenient when you have strep throat to just take antibiotics and then your bacterial infection goes away. Well, that’s a good use of convenience. Yes. if you orient your entire life around trying to reduce friction and trying to reduce exerting effort, you’re not going to have what I would consider a satisfying life. So I think that the value probably that we’re both holding, whether consciously or subconsciously, is the exertion of effort. Like it is good to exert effort. Yes.

Brad Stulberg 01:05:22  That doesn’t mean that you should make everything hard. It doesn’t mean you should torture yourself. It means that you should find worthwhile things and give them effort. And what that is going to mean is different for everybody. But we’ve all got to have that last we, you know, float along an algorithmic conveyor belt to God knows where. That’s not a good life.

Eric Zimmer 01:05:39  Yeah. Well, we are, as always, happens with you over time already. And, need to wrap up. It’s so funny. Some conversations. I’m watching the clock in, like, okay, I got to get this thing to about an hour and other conversations. I look up and I’m like, oh, we’re way over an hour. So years are always the the latter. You and I are going to talk a little bit more in the post-show conversation, because I want to talk about the idea of rest and renewal and what actually counts as rest and renewal. Listeners, if you’d like access to that, you can go to one.

Eric Zimmer 01:06:11  You can you support the show. You get all sorts of great extras like ad free episodes in this conversation with Brad. Brad, thank you so much. It’s always a pleasure.

Brad Stulberg 01:06:21  The feelings are mutual. Thank you.

Eric Zimmer 01:06:23  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. Share it 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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