Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

25 Nov 2024 (23 days ago)

Sponsor: ROKA; Dr. Ethan Kross (0s)

Andrew Huberman is a professor of neurobiology and Ophthalmology at Stanford school of medicine and is hosting a podcast with Dr. Ethan Kross, a professor of psychology at the University of Michigan and the director of the emotion and self-control laboratory (42s).
Dr. Ethan Kross is also the author of the bestselling book "Chatter: The Voice in Our Head and How to Harness It" and has another book coming out entitled "Shift: Managing Your Emotions So They Don't Manage You" (2m26s).
The discussion centers around the voice in our heads, which can range from encouraging to discouraging, and has a profound effect on our emotional state, confidence, anxiety, and what we are capable of achieving in life (1m0s).
Dr. Ethan Kross's laboratory has done groundbreaking research to understand the origin of this voice in our heads and whether we can and should control it (1m22s).
The discussion covers topics such as how to regulate the chatter in our heads, overcome ruminations and intrusive thoughts, and improve our emotional state through inward and outward speech (1m38s).
Research suggests that venting negative emotions to others can actually amplify bad emotions, and alternative forms of outward and inward speech can be used to improve our emotional state (1m47s).
The podcast aims to provide listeners with tools to listen to, regulate, and steer their inner voice in the direction of mental health, physical health, and performance (2m18s).
Links to Dr. Ethan Kross's laboratory work and his books are provided in the show notes and captions (2m43s).
Andrew Huberman is wearing red lens glasses from ROKA to filter out short wavelengths of light that can disrupt sleep, as the podcast is being recorded late at night (31s).

Sponsors: ExpressVPN & Eight Sleep (2m45s)

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Inner Voice & Benefits (5m38s)

The inner voice is a remarkable tool of the human mind, allowing individuals to silently use language to reflect on their lives, and it serves as a type of Swiss army knife that enables people to do many different things (6m22s).
The inner voice is distinguished from "chatter," which is considered the dark side of the inner voice, and having the ability to silently use language is a boon to the human condition (7m4s).
The inner voice is part of the verbal working memory system, a basic system of the human mind that lets people keep information active for short periods of time (8m1s).
The verbal working memory system allows individuals to repeat information silently in their heads, such as phone numbers or a favorite sports team's name, and it also helps people remember information, like a grocery list (7m55s).
The inner voice also helps individuals simulate and plan, such as rehearsing what to say before a presentation or interview, and it enables people to structure their thoughts and ideas in their minds (9m25s).
Many people use their inner voice to prepare for events, such as talks or podcasts, by rehearsing key ideas or bullet points in their heads, and some also use it to carry on internal dialogues before a big presentation (10m11s).

Music & Emotions (10m33s)

Listening to music can dramatically shape the cadence and energy of a delivery, such as a talk or lecture, and can be used to prepare for live events or solo podcasts (10m35s).
Music is a powerful tool for modulating emotions, with around 95-96% of participants in a study saying they listen to music because it makes them feel good (11m32s).
However, when asked how they modulate their emotions when feeling anxious, angry, or sad, only 10-30% of people report using music (11m51s).
Music can be used to shift emotions, as seen in an example where the song "Don't Stop Believin'" by Journey changed the mood of a child from being bummed out to being invigorated (12m51s).
Many athletes also use music to get in the right mental frame of mind before a big event, and it's not a coincidence that this tool is powerful for pointing emotional experience in the desired direction (13m36s).
There is a question of whether people who are feeling good or bad are affected by music that contrasts with their current emotional state, and whether humans like or dislike when things or people try to shift their state (14m19s).
Some people may resist or be pulled by music that tries to shift their emotional state, and it's possible to follow the trajectory of the music and change one's emotional state, but it's not always successful (14m58s).

Shifting Emotions, Emotional Congruency, Facial Expressions (15m9s)

Research has been conducted on the impact of different types of music on emotions, and it has been found that sensory tools like music or visual images can be powerful in inducing particular emotional states (15m10s).
When people are in a certain emotional state, they often seek out music that matches their mood, a phenomenon known as mood congruency, where they go deeper into that state and have the music facilitate it (16m16s).
All emotions, including sadness, are functional when experienced in the right proportions, and they serve a purpose, such as motivating introspection and facilitating social interactions (17m1s).
Sadness is an emotion that hijacks thinking, feeling, and bodily responses, motivating introspection and slowing down physiology to engage in slow introspection (17m26s).
Facial expressions play a crucial role in conveying emotions, and people can detect when someone is sad by looking at their facial expression, which serves as a sign to others to check in on them (17m59s).
Some people are exceptionally good at detecting emotional cues, including facial expressions, and this skill can enhance social interactions (19m25s).
Facial expressions can have a powerful impact on others, as seen in the example of a child exhibiting an exaggerated sad response, which can be manipulative and elicit a strong reaction from others (19m57s).

Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch (20m25s)

When interacting with others, especially in social environments, it's essential to be aware that well-intentioned behaviors can sometimes backfire and elicit reactance, making people defensive because they don't want to be pushed in a particular direction (20m51s).
Research shows that volunteering to help someone who hasn't asked for help can be perceived as a sign that the person is not capable of handling their own circumstances, which can be detrimental (21m17s).
Providing invisible support is a way to help people in need without drawing attention to the fact that support is being provided, allowing them to maintain their sense of capability (21m44s).
Simple actions like proactively doing tasks to lessen someone's burden, such as picking up groceries or doing chores, can be a form of invisible support (22m16s).
Providing resources or help in a group setting, rather than directly targeting an individual, can also be an effective way to offer support without drawing attention to the person's struggles (23m23s).
Sharing best practices or general advice in a team meeting can be a way to provide resources to those who need them without singling them out (23m25s).
Tactile sensation, such as touch, can be a powerful way to shift and support others, as seen in the way holding a child can soothe them (23m54s).
Physical touch, like holding a child skin-to-skin, can be a comforting and supportive action (24m9s).
Physical touch, such as affectionate embraces, can provide comfort and release stress-fighting chemicals throughout one's lifespan (24m27s).
Engaging in mutually desired and non-creepy physical touch, like rubbing someone's back, can be beneficial, but unwanted touch can have the opposite effect and may lead to negative consequences (24m51s).
As a primate species, humans have an inherent need for physical touch, similar to other primates that engage in allopathic grooming, such as sitting together and touching each other (25m26s).
Allopathic grooming serves various purposes, including removing parasites, and is also observed in human couples, who may engage in endearing behaviors like picking lint off each other's clothing (25m52s).
Non-romantic and casual touch, such as a child falling asleep on a parent's shoulder, can be a comforting and pleasant experience, highlighting the importance of physical touch in human relationships (26m52s).
Humans, like other primates, have a natural inclination towards physical touch and affection, which can be a source of comfort and beauty in relationships (27m13s).

Tool: Expressive Writing; Sensory Shifters (27m16s)

All sensory modalities are powerful tools for shifting emotions relatively effortlessly, and people often think regulating emotions is hard work, but some tools can make it easier (27m23s).
Expressive writing is an effortful tool for working through problematic experiences, where one sits down and writes for 15-20 minutes a day for 1-3 days, with vast amounts of data supporting its effectiveness (28m3s).
The practice of expressive writing, also known as the Penny Baker writing effect, is a remarkably wonderful, side-effect-free intervention for dealing with life's challenges, and Penny Baker deserves deep praise for developing this method (28m11s).
Expressive writing is essentially zero-cost, takes a little bit of time, and has been shown in hundreds of studies to be effective in promoting self-healing through 10-15 minute cathartic writing sessions (28m41s).
Sensory shifters, such as music, looking at images, taste, and touch, are ways of pushing emotions around effectively for short periods of time and can be useful in a pinch, like when needing to calm down or get pumped up (30m4s).
These sensory shifters can be strategically harnessed to regulate emotions, but people often go through life not recognizing their potential (30m31s).

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Omega-3 fatty acids are essential for brain health, mood, cognition, and more, making this promotion a valuable offer (32m2s).
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Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling (33m27s)

The inner voice provides benefits such as verbal working memory, which involves keeping verbal information active for short periods of time, and simulating and planning, such as going over what to say before an interview or presentation (33m27s).
Exercising regularly can be beneficial, and it's common to talk to oneself during exercise, with different motivational voices being used depending on the situation (33m59s).
When not feeling motivated, it's possible to cycle through different inner voices, such as a coach-like voice or a friend's voice, to help increase motivation and complete a workout (35m18s).
Using different inner voices can be a combination of motivation, distraction, and frustration, and can be effective in completing a challenging workout (35m41s).
When well-rested and hydrated, it's possible to have a more positive inner voice during exercise, focusing on the enjoyment of the activity and using personal motivations, such as dedicating a repetition to a pet (36m0s).
Having a rich inner world and using verbal working memory can be beneficial in various situations, including exercise and everyday life (36m51s).
David Gogins, a well-known athlete, is mentioned as someone who might use a more aggressive inner voice to motivate himself during challenging workouts (35m11s).
Joo, a friend, is mentioned as someone who might use a "just do it anyway" kind of mentality as an inner voice (35m21s).
The mind is filled with chatter, often consisting of voices and conversations from throughout the day, which can be replayed and manipulated for entertainment or other purposes (37m1s).
This inner verbal stream can be disorganized and unstructured, often leading to negative self-talk or getting stuck on a problem without making progress (38m6s).
The Penny Baker effect, which involves writing down thoughts, can be useful in imposing structure on this inner stream, as writing typically involves complete sentences and a more organized narrative (38m1s).
Typically, thinking does not occur in complete sentences, and the mind can easily drift into multiple narratives or a dream-like state (39m41s).
Practicing thinking in complete sentences, such as by sitting still and forcing oneself to think in complete sentences for a period of time, can be a disciplined practice that helps to structure one's thinking (39m24s).
Writing and talking can provide tools to structure one's thinking, as both typically involve a more organized and coherent narrative than the unstructured inner verbal stream (40m15s).
Carl Dth, a bioengineer and psychiatrist, has developed light-sensitive channels to manipulate neurons and has shared his practice of deliberately sitting still and thinking in complete sentences for a period of time each day (39m1s).
Research has shown that when people recall a negative experience, those who write or talk about it tend to feel better than those who just think about it, as writing and talking provide "guard rails" to the way we think (40m40s).
The "Penny Baker" approach, a type of journaling, can be a useful tool for cathartic reasons or to get one's mind around a problem, and there are free online resources available for those who want to use it as a template (41m21s).
Journaling is an underutilized practice that can be a useful tool for regulating emotions and managing anxiety (41m56s).
A study on how people regulate their emotions on a daily basis during the COVID-19 pandemic found that there is no one-size-fits-all solution, and people tend to use multiple tools to manage their emotions (42m0s).
The study also found that people used an average of three or four tools per day, highlighting the importance of using multiple tools for emotion regulation (42m36s).
Emotion regulation is similar to physical exercise, in that it requires a variety of activities to be effective, and what works for one person may not work for another (43m1s).
Expressive writing was found to be a useful tool for managing COVID-19 anxiety, but it was underutilized, possibly due to the effort required (43m41s).

Decision Making, Individualization; Tool: Exercise (44m1s)

A decision-making anecdote is shared about choosing between two job offers at different institutions, both with tremendous advantages and no striking disadvantages, which led to a difficult and time-consuming decision-making process (44m2s).
To aid in the decision-making process, a pro-cons list was created, YouTube videos were watched, and various decision-making strategies were explored, including mathematical models and decision trees (45m5s).
A colleague suggested focusing on the practical aspects of each option by imagining a typical weekday and weekend in each scenario, which proved to be a useful strategy (46m5s).
This approach involved considering the daily routine, commute, and other practical details, rather than just focusing on the institution or relationship (46m18s).
Another useful strategy that emerged was engaging in physical activity, such as speed bag work at a boxing gym, which allowed for a flow state to be achieved and helped to clear the mind (46m54s).
The speed bag work allowed for a rhythm to be established, and the central pattern generators in the brain took over, enabling a state of flow and reduced self-awareness (47m12s).
The process of making a decision can be largely unconscious, with thoughts and solutions emerging unexpectedly, as seen in the example of a person making a final decision after a period of unconscious processing (47m35s).
There are different approaches to self-discovery and insight, including verbal construction of complete sentences, writing, and conversations with others, as well as allowing the unconscious problem-solving machinery to work (48m34s).
The unconscious problem-solving process can be leveraged by loading up a particular issue before engaging in aerobic exercise, allowing the mind to work on the problem in the background and potentially leading to solutions bubbling up into awareness (49m29s).
This process can be a valuable tool for finding solutions to various problems, including creative, interpersonal, and personal issues (50m4s).
The ability to leverage the unconscious mind can contribute to success in different areas of life (50m9s).
Chatter, or the constant stream of thoughts and self-talk, can be pernicious and interfere with the unconscious problem-solving process (50m19s).
There is no one-size-fits-all solution to addressing big problems and decisions, and different modalities of self-discovery and insight may be effective for different people (48m26s).
Many people report having moments of insight when they are not actively engaged in problem-solving, suggesting that the unconscious mind is working on problems in the background (48m59s).
The experience of having solutions emerge unexpectedly is not unique and is reported by many people, suggesting that it is a common aspect of human cognition (49m1s).

“Chatter,” Trauma, Depression, Anxiety (50m24s)

The inner voice can have a dark side, referred to as "chatter," which involves continuously looping over the same problem in one's head without making progress, consuming attentional resources and interfering with the ability to focus and solve problems (50m24s).
Chatter can undermine people in various ways, including interfering with their ability to focus and solve problems, and is a huge liability (51m35s).
There is a strong association between trauma and elevated levels of internal chatter, with chatter being a trans-diagnostic mechanism that predicts various kinds of mood disorders (51m42s).
Chatter refers to a process of looping over the same material in one's head, with the content of that looping taking many different forms, including sad cognitions, anxiety-provoking thoughts, and traumatic memories (52m3s).
Injecting sad cognitions into the loop can lead to depression, while injecting anxiety-provoking thoughts can lead to anxiety, and filling the loop with traumatic memories can lead to trauma (53m32s).
Chatter is a process that cuts across many different serious conditions, including depression, anxiety, and trauma, but experiencing chatter does not necessarily mean one has any of these disorders (54m3s).
Most people experience chatter at times, but it is typically not as intense or prolonged as it is for those with clinical conditions (54m21s).

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Tool: Combating Chatter, Mental Distancing; Distraction & Social Media (56m25s)

There are numerous science-based tools to regulate emotions, with over two dozen tools covered in the book "Chatter", and even more tools available beyond that (56m53s).
Distancing tools can be used to combat chatter, which involves stepping back and viewing oneself from a more objective perspective, rather than avoidance (57m15s).
One powerful distancing tactic is using language to manipulate self-referential words, such as using one's name and the second-person pronoun "you" to think through problems (57m37s).
Using one's name and "you" can switch perspective and make it easier to relate to oneself like giving advice to someone else, which is a powerful tool since humans are better at giving advice to others than taking it themselves (58m18s).
Another tactic is dedicating time to meditation or inward conversation, exploring thoughts and emotions to reach an obvious truth or decision node (58m45s).
Social media can be a powerful distraction, with the scroll aspect allowing users to easily access and update information with minimal effort, potentially keeping users busy but not providing real mental nutrition (59m41s).
The constant availability of social media can be likened to "cognitive chewing gum", keeping users occupied but not providing any real benefits (1h0m7s).
Social media can be seen as a giant megaphone for people's inner voices, allowing them to share their thoughts and feelings with a large audience (1h0m22s).
While social media has its negative features, it also has some redemptive qualities, such as providing a way to unwind and relax before bed by watching funny videos (1h2m1s).
The algorithm used by social media platforms can learn a user's preferences and provide them with content that they enjoy, which can be used strategically to shift one's emotions in a desired direction (1h2m26s).
The challenge of navigating social media is learning how to use it in a way that serves one's goals and well-being, rather than undermining them (1h2m52s).
Unlike the physical world, where people are taught from a young age how to navigate and interact with their environment, social media is a relatively new environment that people are still learning how to navigate (1h3m13s).
Different social media platforms have their own unique norms and rules, similar to different countries with their own cultures, and users need to learn how to navigate these different environments (1h3m56s).
Scientists are working to develop a knowledge base of healthy, harmful, and benign ways of navigating social media, which will help people use these platforms in a more positive and productive way (1h4m8s).
Modifying one's digital spaces, such as using separate phones for different social media platforms, can be a useful tool for managing one's social media use and reducing distractions (1h1m22s).
Setting time limits for social media use, such as taking six minutes to scroll through a platform, can help people become more mindful of their social media use and reduce the amount of time spent on these platforms (1h1m34s).
Understanding how applications function can be challenging because their creators can modify how these applications govern by making changes to the algorithm with a simple press of a button, requiring users to start over to some extent (1h4m17s).

Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting (1h4m30s)

Many people wake up in the middle of the night and reach for their phone as a soothing distraction from their thoughts, similar to how some people have a drink after work to take the edge off, and social media serves this purpose for a lot of people (1h4m33s).
It is recommended to avoid looking at phones between 11:00 p.m. and 4:00 a.m., but people often do it because sitting with their thoughts in the dark feels even worse (1h5m17s).
A tool for fighting "chatter" (negative thoughts) is the "2 a.m. chatter strategy," which involves recognizing that thoughts between 2:00 a.m. and 5:00 a.m. are often not constructive or believable (1h5m54s).
The speaker refuses to believe any thoughts that occur between 2:00 a.m. and 5:00 a.m., as they are rarely workable or positive (1h6m26s).
A common problem for many people is waking up at 2:00 a.m. with negative thoughts, and this is often referred to as "2 a.m. chatter" (1h7m1s).
The speaker uses "mental time travel" as a tool to combat 2 a.m. chatter, which involves asking himself how he will feel about the issue the next morning when his brain is fully awake and he can think constructively (1h7m28s).
The speaker typically goes to sleep around 11:00-11:30 p.m. and wakes up at 2:00 a.m. with negative thoughts, but finds that the issue is never as bad the next morning as it seems in the middle of the night (1h6m13s).
Temporal distancing is a tool that involves mentally time-traveling to the future to gain perspective on a current problem, helping to reduce the volume of inner chatter by understanding that the issue is temporary (1h8m24s).
This tool can be used by asking oneself how they will feel about a problem tomorrow, next week, or 10 years from now, and it has a lot of science behind it (1h9m2s).
Temporal distancing is a flexible tool that can be used in various situations, and it is another way of broadening one's perspective (1h9m6s).
Implementing tools like temporal distancing and coaching oneself through problems can help nip inner chatter in the bud (1h9m18s).
Being strategic in utilizing these tools, such as detecting inner chatter early and implementing tools automatically, can be effective in managing inner chatter (1h9m35s).
If initial tools are not sufficient, taking a walk in a safe and natural setting can be a helpful next step, as green spaces have restorative features (1h10m13s).
Having a "chatter Advisory Board" of trusted individuals who can provide a broader perspective and help problem-solve, rather than just validating emotions, can be beneficial in managing inner chatter (1h10m42s).
Venting emotions without taking the next step to problem-solve can lead to co-rumination, which can be harmful, and it is essential to have people on the Advisory Board who know to help look at the bigger picture (1h11m33s).
The people on the chatter Advisory Board should first help the individual look at the bigger picture and then help them problem-solve, rather than just validating their emotions (1h11m42s).
When dealing with difficult emotions or problems, it's helpful to have someone who can validate and empathize with the experience, providing a sense of support and security, before working together to broaden one's perspective and think through the issue (1h11m45s).
The process of dealing with "chatter" or inner voice can be challenging, especially when it's loud, but having strategies in place can help manage it effectively (1h11m58s).
Sleep patterns can affect the intensity of dreams and the removal of emotional load, with early night sleep dominated by slow wave deep sleep and less rapid eye movement sleep, and a shift towards more rapid eye movement sleep and emotionally laden dreams after 3-4 hours of sleep (1h12m24s).
Waking up suddenly at 2 or 3 a.m. can be due to the transition from one form of sleep to another, characterized by heart racing, emotionally laden thoughts, and a sense of being in a different stage of the sleep architecture cycle (1h13m17s).
Understanding this sleep transition can be a useful tool in managing the experience of waking up in the middle of the night, as it can help individuals recognize that their thoughts and emotions are a normal part of the sleep cycle (1h13m37s).

Time, Chatter & Flow (1h13m41s)

Time perception is fluid and can be altered by various factors, including mental states, emotions, and experiences, with research suggesting that tools for dealing with depression, anxiety, and other mental health issues often involve changing time perception modes (1h14m2s).
When individuals are in a state of high autonomic arousal, such as stress or wakefulness, they tend to "fine slice" time, perceiving it as passing more quickly, whereas relaxation can lead to a slower perception of time (1h15m0s).
This dynamic change in time perception can be observed in individuals who experience trauma, athletes, and those in flow states, where time may seem to slow down or speed up depending on the situation (1h15m31s).
Chatter, or negative self-talk, can lead to a narrow focus on the source of distress, making it difficult to zoom out and gain a broader perspective, which can be troubling when emotions are involved (1h17m1s).
Zooming out and taking a broader view of time can be achieved through various modalities, including visualization, mental time travel, and recalling past experiences, which can help individuals work through adversity and gain a new perspective (1h17m20s).
Experiences of flow, where individuals are fully engaged in the moment and time passes effortlessly, can be considered the opposite of chatter, and may offer insights into the relationship between time perception and mental states (1h16m5s).
The tendency to zoom in on problems and focus on fine-grained details can be a result of learned behaviors, but may not always be effective in resolving issues, especially when emotions are involved (1h16m51s).
Mental time travel, whether into the future or past, can be a useful tool for expanding one's perception of time and gaining a broader perspective on current challenges (1h17m25s).

Focusing on Present, Mental Time Travel (1h18m1s)

People often engage in negative or positive fantasies as they move through their day, and research suggests that they spend between half and one-third of their waking hours not focused on the present, instead thinking about other things that can cause them to feel worse (1h19m36s).
Mental time travel, or getting away from the present, can be a source of idea generation, emotion regulation, and a way to savor positive experiences from the past or fantasize about good things that could happen in the future (1h20m23s).
While being in the moment can be useful in many contexts, such as when experiencing chatter, it is not the only desirable state, as the human mind evolved to be able to travel in time, allowing for learning from past mistakes and planning for the future (1h21m44s).
Mental time travel can be a wonderful experience, but it can also break down when people get stuck on an experience from the past or fixate on something they're anxious about in the future (1h22m31s).
The goal is to learn how to travel in time in one's mind more effectively, rather than shutting down mental time travel or always striving to be in the moment (1h22m23s).
Research has shown that people's minds wander a significant amount, with one study titled "A Wandering Mind is an Unhappy Mind" suggesting that mind-wandering is linked to thinking about things that cause people to feel worse (1h19m31s).
However, there is huge variability in people's experiences, and being lost in thought can be a source of creativity and joy for some individuals (1h20m1s).
Popular culture often emphasizes the importance of being in the moment, but this can sometimes lead to the idea that there's something wrong with people if they're not in the moment, when in fact, mental time travel is a natural and important part of human cognition (1h21m10s).

Texting, Social Media, Sharing Emotions (1h22m49s)

The widespread use of texting and smartphones has interfered with traditional mechanisms for processing emotions and thoughts, which have been developed over hundreds of thousands of years (1h22m52s).
With the ease of texting and social media, people can quickly share their thoughts and emotions, but this can lead to a passive and semi-dissociative state, where individuals are not fully present in their surroundings (1h23m25s).
In the past, people had to grapple with their emotions and thoughts without the immediate distraction of technology, which allowed them to process and deal with their emotions in a more meaningful way (1h23m45s).
The tools used to deal with inner chatter and process information have changed, with many people relying on their phones and social media, rather than developing a rich toolkit of strategies to manage their emotions (1h23m55s).
Research by Belgian psychologist Bernard R has shown that when people experience emotions, they are motivated to verbalize and share them with others, often to relate and get support, but also to process their emotions (1h24m55s).
In the pre-social media era, sharing emotions required finding someone to talk to, which often took time, allowing emotions to fade and temper before being expressed (1h25m26s).
The passage of time typically leads to a decrease in the intensity of emotional experiences, with emotions following a common trajectory of peaking and then fading over time (1h25m42s).
The ease of sharing emotions through social media and texting can disrupt this natural process, allowing emotions to be expressed and shared before they have a chance to fade, which can have unintended consequences (1h24m36s).
Facial expressions and vocal tone provide emotional feedback that helps constrain how we communicate with others, keeping our emotions in check and balance. (1h26m49s)
Social media strips away this emotional feedback, enabling people to release their emotions in a more unfiltered way, which can promote negative forces in society, such as cyberbullying and the spread of misinformation. (1h27m17s)
This lack of emotional feedback can lead to people saying things online that they would never say in person or over the phone. (1h27m31s)
While social media can be useful for spreading important messages and bringing about needed change, it is essential to be conscious of how interacting with this technology has altered the way we communicate emotional information. (1h28m2s)

AI & Individualized Tools for Emotional Regulation (1h28m31s)

Web searches are changing fundamentally with the use of AI, providing users with a tailored amalgam of information based on their search behavior and preferences, rather than just directing them to a specific site (1h29m20s).
AI can potentially provide a kind of pseudo-self that is wiser than an individual in any moment, as it can access information that is not dependent on bodily state shifts or emotions (1h30m0s).
AI can offer a distinct advantage over human minds in resolving problems, as it doesn't require sleep and can provide information in a form and from sources that are most meaningful to the individual (1h30m44s).
Despite controversy surrounding AI, it has the potential to be a valuable tool in helping individuals resolve problems and advance in areas where psychologists currently struggle (1h30m55s).
Research on emotion regulation has identified several individual, empirically-supported tools for managing unwanted emotional states, but the combinations of tools that are most beneficial to individuals remain to be illuminated (1h31m25s).
AI has the potential to help learn about patterns that explain how to optimize emotion regulation on an individual basis, with the right inputs, and provide personalized combinations of tools for managing emotions (1h32m47s).
The use of AI in this context could help psychologists like the speaker advance in areas where they currently struggle, such as providing personalized combinations of tools for managing emotions (1h31m14s).

Imaginary Friend, Developing Inner Voice; Negative Emotions (1h33m7s)

Imaginary friends are a common phenomenon in children, and they can serve as a primordial form of internal dialogue with oneself (1h34m24s).
Imaginary friends can be seen as a way for children to learn self-control through self-talk, as they often mimic the voices of their parents or caregivers (1h36m26s).
Research on pretense, led by Soviet psychologist Lev Vygotsky, suggests that self-control is first learned through self-talk, which can manifest as imaginary friends or internal dialogue (1h36m17s).
Some adults may maintain imaginary friends or internal dialogues, which can be a useful tool for self-motivation and resilience, as seen in the example of David Goggins (1h34m55s).
Internal dialogues can be a common and private human experience, with many people never discussing it with others, and can be a key aspect of managing one's thoughts and emotions (1h35m31s).
The ability to manage internal voices or dialogues is crucial for mental well-being, and can be a challenge for many people, as highlighted by the quote from Rafael Nadal (1h35m40s).
The distinction between a normal internal dialogue and psychosis or delusion is important, and imaginary friends or internal dialogues can be a useful tool as long as they do not cross into the realm of psychosis (1h35m18s).
Children often engage in self-talk, repeating messages they've learned from their caretakers, as a way to practice self-control, and this outer voice eventually becomes their inner voice as they grow older (1h36m44s).
During moments of extreme stress, some people report talking to themselves out loud, which is a phenomenon that has not been extensively researched (1h37m36s).
In times of stress, people may revert to this primordial way of regulating themselves through self-talk, similar to how they did as children (1h38m32s).
Harnessing different voices, including negative ones, can be an effective way to manage challenges, as long as one doesn't get stuck in negative thought loops (1h38m47s).
Negative self-talk is not always harmful, and being firm with oneself can be motivating in certain situations, such as during exercise or when facing a difficult task (1h39m31s).
The key is to avoid getting stuck in negative thought loops, as this is when negative emotions can become too intense or prolonged and cause harm (1h40m6s).
David, who has become skilled at harnessing different voices, may not always use a gentle voice, but sometimes uses a firmer tone to motivate himself (1h38m52s).
Negative emotions can be functional when activated in the right proportions, and being able to recruit different voices, including negative ones, can be beneficial (1h39m27s).

Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces (1h40m20s)

Research has shown that interacting with green spaces can have a positive impact on mental well-being, going beyond just calming effects, and can be cognitively restorative by providing a gentle distraction from problems and allowing the restoration of attentional resources (1h40m39s).
When people are stuck experiencing negative thoughts or emotions, their attention often fixates on the problem, draining their attentional resources, but a walk in a safe natural setting can capture their attention in a gentle way, allowing for restoration (1h41m17s).
The surroundings in natural settings, such as flowers, trees, scents, and sounds, are sufficiently intriguing to capture attention without requiring intense focus, allowing for cognitive restoration (1h41m34s).
Studies have shown that going for a walk in a safe natural setting can be cognitively restorative, providing an opportunity to restore precious attentional resources (1h42m10s).
Another mechanism through which nature exposure can help is by eliciting the emotion of awe, which is experienced when in the presence of something vast and indescribable, such as ancient trees or amazing sunsets (1h42m36s).
Experiencing awe can broaden one's perspective, making them feel smaller and leading to a "shrinking of the self," which can be beneficial for mental well-being (1h44m11s).
Awe can also be triggered by feats of innovation, such as images of the galaxy or footage from Mars, which can vastly expand one's perspective and fill them with awe (1h43m21s).
Utilizing the world around you can be a powerful way to manage emotions, and there are often tools hidden in plain sight that can be harnessed to achieve this, such as nature (1h44m23s).
People often develop attachments to places, which can serve as a source of safety and comfort, and going back to these places during times of distress can be rejuvenating (1h44m55s).
Places can be an emotional oasis, and it's essential to identify these places and use them as a tool to manage emotions (1h46m13s).
Structuring environments strategically can also help manage emotions, such as not having cell phones present during conversations to avoid distractions (1h46m25s).
Even when cell phones are face down, they can still be a cognitive tether, signaling the opportunity to engage in certain behaviors, and removing them from the environment can be an effective way to manage emotions (1h46m47s).
Leaving laptops closed during seminars or meetings can also help manage emotions and maintain focus, as the temptation of screens can be too great (1h47m29s).
Explaining the science behind these strategies to others can help them understand the importance of managing their environment to manage their emotions (1h48m0s).
Modifying one's environment is a valuable tool for achieving goals, as it can help structure spaces strategically to increase the chances of success in meeting regulatory goals (1h48m28s).
A personal example of this is when hosting football watching parties, where a large amount of pizza is ordered, but guests are encouraged to take the leftovers home to avoid the temptation of consuming it later, which would not align with fitness or motion regulatory goals (1h48m37s).
This approach is also applied in other areas, such as not having a laptop open during discussions or courses to minimize distractions and promote focus (1h48m14s).
In courses taught, the focus is on discussion and thinking through topics, rather than taking notes for exams, which makes it easier to avoid distractions (1h48m17s).
Structuring spaces strategically can help elicit desired responses and avoid undesired ones, such as the emotional response triggered by seeing leftover pizza in the refrigerator (1h49m2s).
By controlling the environment, one can reduce the likelihood of engaging in behaviors that do not align with their goals, such as consuming leftover pizza, and increase the chances of meeting regulatory goals (1h49m24s).

Cities vs. Nature, Organizing Space & Compensatory Control (1h49m34s)

The concept of a person's inner voice and its relation to their environment is explored, using the example of loving both nature and New York City, which have different effects on the mind, but both can bring about a slowed pace of thoughts and emotions (1h49m50s).
The idea of a "chatter set point" is introduced, referring to a person's default level of mental chatter, and how it can be influenced by their environment, with some people finding calm in cluttered environments (1h52m10s).
The example of professors with extremely cluttered offices, yet able to work effectively, is given, highlighting the concept of "organized thinking amidst chaos" (1h50m59s).
The question is raised whether there is a continuum of daytime default chatter, and if people have a set point for their mental chatter, assuming they are well-rested (1h51m50s).
Research is mentioned that shows people often reflexively start organizing their spaces when experiencing mental chatter, with the speaker being a great example of this (1h53m13s).
The speaker's office is sometimes a mess and sometimes extremely organized and clean, depending on their mental state, prior to gaining insight into why this happens (1h52m44s).
The concept of an internal set point for mental chatter is discussed, and how external environments can adjust this set point, with the speaker finding it useful to think about where their mind goes into its most pleasant and effective states (1h52m31s).
When experiencing "chatter," a state of being overwhelmed by thoughts and feelings, people often try to regain control by organizing and cleaning their surroundings, as seen in the tendency to put things away and make spaces tidy. (1h54m4s)
This behavior is an example of compensatory control, where individuals create order in their environment to counteract the lack of control they feel inside, which is a common human desire for control and predictability. (1h55m12s)
Human beings have a survival instinct that values control and predictability, and when they feel a lack of control, they may try to create order in their surroundings to compensate for this feeling. (1h54m55s)
People's surroundings can have a significant impact on their thoughts, feelings, and behaviors, especially when they are motivated to think, feel, and behave in a particular way, and this is evident in the way they organize and interact with their environment. (1h55m55s)
The desire for control and order is not always present, but it becomes more important when individuals are experiencing chatter or feeling overwhelmed, and they may go to great lengths to create a sense of order and tidiness in their surroundings. (1h54m20s)
This behavior is not unique to individuals and is a common experience for many people, highlighting the complex relationship between people's internal states and their external environments. (1h54m29s)

Emotional Regulation & Shifters, Screens (1h56m0s)

The military is a salient example of an organization that provides structure and hierarchy, allowing individuals to transition from a chaotic life to a structured one, which can be beneficial for emotional regulation (1h56m1s).
Having everything organized and in order is crucial in certain situations, such as scuba diving, where the severity of potential consequences can be life or death, serving as a reminder to be prepared and have everything in check (1h56m42s).
Engaging in activities that require preparation and attention to detail can have an adaptive role, as it can help individuals develop a sense of structure and organization (1h57m13s).
Physical steps taken to organize oneself and the environment can change the brain and influence emotional regulation, such as wearing a seatbelt while driving (1h57m40s).
Emotion regulation can be achieved through various "shifters," including internal shifters such as sensory, tensional, and perspective shifters, which can be used strategically to manage emotions (1h57m56s).
External shifters, such as relationships with others, physical spaces, and cultural influences, can also impact emotional regulation, with culture being a particularly powerful shifter that can shape emotional lives (1h58m28s).
Culture can be thought of as the "air we breathe," with different cultures having distinct values, norms, and practices that can influence emotional experiences, and individuals may move between different cultures throughout their daily lives (1h58m48s).
Emotional experiences that people value influence their motivations and behaviors, with practices and rituals developed to meet emotional regulation goals (1h59m43s).
The smartphone has a significant impact on people's lives, bringing an infinite number of contexts into different environments and allowing individuals to access information from anywhere in the world (2h0m5s).
The widespread use of smartphones and screens is a relatively recent development, with the technology advancing rapidly since the days of small, black and white, low-resolution TVs (2h0m29s).
The combination of smartphones, texting, and other technologies has created a remarkable and unprecedented level of access to information and communication (2h0m49s).
The rapid advancement of technology has been so significant that it would have been considered science fiction in the past, with people unlikely to have believed it possible when they were kids (2h0m55s).
Despite the challenges posed by this rapid change, the human brain has shown an ability to adapt to new technologies and environments (2h1m12s).

Historical Approaches to Manage Emotions; Motivation & Mental Tools (2h1m19s)

The concept of an "optimal way to live" can be triggering for some people, but it's essential to consider what constitutes a good life, which may involve being present, socially connected, and able to manage one's emotions (2h1m21s).
The widespread use of technology, particularly smartphones, can make it challenging for people to be present in the moment, as they can bring the entire world with them wherever they go (2h2m3s).
It's difficult to determine whether people are more challenged nowadays in managing their emotions, as there is no historical data on emotional regulation, but it's clear that technology presents both opportunities and challenges (2h2m16s).
Social media and technology can have both positive and negative effects on people's lives, and the key is to learn how to navigate these digital landscapes effectively (2h2m47s).
Despite the challenges posed by technology, it's essential to recognize the progress humanity has made over the centuries, including increased lifespans and reduced violence (2h3m31s).
The question of how to manage emotional lives is not a new one, as humans have been struggling with this issue for as long as they have existed, and it's essential to learn from history and adapt to new circumstances (2h4m5s).
The history of emotion regulation is closely tied to the development of new technologies, which have often presented new challenges for humans to overcome, such as the use of trephining, a ancient surgical technique that involved boring a hole in the skull to release fluid or remove brain tissue (2h4m41s).
Trephining was used for various purposes, including releasing spirits, and its development dates back to around 8-10,000 years ago, highlighting the long history of human attempts to manage emotions and regulate the mind (2h5m12s).
Historically, people have used various methods to manage their emotions, such as the ancient practice of trephining, which involved cutting a hole in the skull to allow "evil spirits" to escape and relieve emotional dysregulation (2h5m28s).
In the late 1940s, the frontal lobotomy was developed by Portuguese physician Egas Moniz as a means to relieve anxiety, but it resulted in major dysfunction and relieved people's interest in pursuing various activities (2h5m56s).
The lobotomy was initially considered an advance in emotion regulation and even won a Nobel Prize, but it is no longer advocated as an emotion regulation intervention due to its severe side effects (2h6m20s).
Prefrontal cortical damage is a common feature of people with certain conditions, and some individuals, such as soccer players who head the ball frequently, may be at risk of developing frontal cortical-related dementia (2h6m43s).
People who engage in activities that involve repeated head trauma, such as boxing, may also develop problems related to frontal cortical damage (2h7m19s).
Despite the challenges in identifying effective tools for emotion regulation, significant advances have been made in developing non-invasive, science-based tools to help people lead more productive emotional lives (2h7m55s).
A productive life is partly related to how one defines self-control, emotion regulation, and motivation, which are all essential components of regulating emotions effectively (2h8m22s).
Two core parts of regulating emotions effectively are motivation or goals and the use of tools, and having both is necessary for successful emotion regulation (2h8m44s).
Knowing about various tools for emotion regulation is not enough if one is not motivated to manage their emotions, and being highly motivated without knowing the tools can lead to ineffective or unhealthy methods (2h9m1s).
Achieving a good life involves setting healthy and productive goals for one's emotional life and possessing the necessary tools to accomplish those goals (2h9m39s).
The goals for one's emotional life can change throughout life, but it's essential to find the right set of goals for oneself as an individual (2h10m0s).
Identifying the tools that can be used to bring those goals to fruition is crucial in achieving a sense of satisfaction (2h10m7s).
It's essential to consider the potential consequences of the tools used to modulate emotions, such as substance abuse, which can have negative effects despite providing temporary emotional relief (2h9m25s).
Having the means to achieve one's goals can bring a sense of satisfaction, but it's also important to ensure that the goals are optimal and aligned with one's values (2h9m50s).

Mechanical & Behavioral Interventions, Emotional Regulation (2h10m12s)

Various methods have been used to regulate emotions, including frontal lobotomy, electric shock therapy, and psychedelics like psilocybin and MDMA, which have shown promise in treating depression and PTSD by increasing brainwide connectivity (2h10m13s).
Researchers like Nolan Williams at Stanford are combining psychedelics with transcranial magnetic stimulation to target specific brain circuits during psychedelic experiences (2h11m23s).
Despite advancements in neurosurgery, there is still a lack of effective pharmacologic and surgical tools for emotion regulation, with behavioral tools showing more promise in terms of specificity, safety, and potency (2h11m36s).
Behavioral tools such as long exhale breathing, physiological sigh meditation, and journaling have been shown to improve emotional state and focus, with meditation as little as 13 minutes a day having a positive impact (2h12m8s).
Other valuable tools for emotion regulation include taking a walk, spending time in green spaces, mental time travel, fantasy, and journaling, which are easy to implement and have mechanistically understood benefits (2h12m42s).
Understanding how the brain functions is crucial to developing effective tools for emotion regulation, and researchers are working to understand how phenomena like emotion play out at different levels of analysis (2h13m15s).
There is hope that future interventions will be able to help people manage their emotions through multiple sources, including pharmacological, behavioral, and interpersonal levels (2h13m49s).
One of the major problems in science is the difficulty in crossing levels of analysis due to multiple practical constraints, such as requiring large enough samples and the right collaborators to study how different interventions interact with one another in various populations (2h14m11s).
These complicated designs are often not pursued due to the significant amount of money, time, and effort required, as well as the timelines and incentive structures guiding scientists' work (2h14m43s).
Despite these challenges, the key question for the future is how different kinds of interventions interact with one another (2h14m58s).
For individuals motivated to manage their emotions, there are many tools available to start with, and the process begins with learning about these tools and experimenting with them (2h15m14s).
Experimenting with these tools should be done cautiously, and it is not recommended to experiment with biological interventions that have serious side effects without medical supervision (2h15m27s).
However, many other tools, such as making small changes in thinking, behavior, and interactions with the environment, can be started immediately without supervision (2h15m41s).

Tool: Stop Intrusive Voices; Anxiety (2h15m52s)

Intrusive voices or thoughts can be unpleasant and may stem from childhood traumas or other forms of trauma, but there are tools to deal with them, including recognizing that the voice is a simulation created by the brain (2h15m52s).
If a person hears another voice in their head, such as a parent's voice, it is not the actual person but rather a simulation produced by the brain (2h16m41s).
Intrusive thoughts and negative voices can be incredibly normative, with research showing a high proportion of people experiencing dark thoughts, and these thoughts can be exceptionally dark (2h17m39s).
The brain's simulation of worst-case scenarios can be an explanation for why people experience dark thoughts, as it is the brain's way of preventing harm and simulating possibilities for what could happen (2h19m0s).
The theory is that the brain is constantly simulating possibilities, and most of these simulations have an exceptionally low probability of coming to fruition, but on occasion, some of the wacky ones can escape into awareness and become dark thoughts (2h19m16s).
Dark thoughts can occur in various situations, such as exercising at the gym, and can be triggered by the brain's simulation of possibilities, with one possible explanation being that the brain is trying to prevent harm (2h18m19s).
Recognizing that dark thoughts are normative and that they are a product of the brain's simulation can be liberating, and understanding the science behind these thoughts can help people deal with them (2h17m31s).
Understanding that the brain sometimes produces dark or intrusive thoughts can be liberating, as it does not mean there is something wrong with a person as a human being, and as long as they are not acted upon, it is not a problem (2h19m48s).
Recognizing that intrusive thoughts are a normal part of the human condition can help people cope with them, and understanding their frequency and origins can have a positive impact on mental well-being (2h21m4s).
The brain's physiological response to anxiety can be distressing, but reframing it as the body preparing to adaptively respond to uncertainty can be helpful (2h20m15s).
The brain is a problem-solving organ that continues to churn out thoughts until a problem is solved, which is why people often perseverate on problems they are experiencing (2h21m38s).
Curtailing internal chatter can also help reduce the likelihood of perseverating on problems (2h21m22s).
Understanding and managing intrusive thoughts can be beneficial for increasing resilience and improving mental well-being (2h21m8s).

Assessing Risk & Consequence; Flow & Cognitive Engagement (2h21m55s)

People often experience intrusive thoughts when they're in a situation with potential danger, such as standing near a high bridge or dam, and wonder what keeps them from jumping off, even though they have no intention of doing so (2h21m57s).
This phenomenon is an example of the brain registering danger and assessing risk and consequence, which is an adaptive mechanism to help individuals understand the level of risk involved (2h22m24s).
Alex Honnold, a famous free solo climber, demonstrated this assessment of risk and consequence in the movie "Free Solo," where he evaluates the level of risk and consequence before attempting a climb (2h22m57s).
Evaluating risk and consequence can feel "dark" but is actually a natural and highly adaptive process (2h23m30s).
Having intrusive thoughts, such as imagining harm to oneself or others, does not necessarily mean that someone is morally corrupt or a dark person, but rather that their brain is operating in an adaptive way to assess risk and consequence (2h24m29s).
A personal example of this is having thoughts of dropping a child while carrying them, which is not a pleasant thought but is likely the brain's way of homing in on an important issue and ensuring that it never happens (2h24m7s).
Some animals, like dogs, have default behaviors that help them cope with anxiety, and when they're unable to engage in these behaviors, they can become anxious (2h24m54s).
The Bulldog breed, for example, has been bred to have fewer pain receptors in their face, which allows them to engage in behaviors like chewing and gnawing without feeling pain (2h25m17s).
Engaging in an activity that harnesses full attention, often referred to as a state of flow, can be incredibly satisfying and relieve inner tension, much like physical activity or cognitive pursuits can help individuals with high intensity or anxiety (2h26m1s).
The benefits of flow states include the positive features of the activity itself, such as learning or productivity, and the removal of negative thoughts or feelings, allowing individuals to focus and relieve inner tension (2h26m22s).
There appears to be a relationship between physical and mental energy, with individuals having a certain amount of energy that needs to be harnessed or adjusted in ways that promote well-being and productivity (2h27m16s).
Flow states can be achieved when there is a match between the demands of a situation and the resources an individual brings to it, allowing for complete engagement and immersion (2h27m43s).
Time perception can change significantly when in a state of flow, with hours feeling like minutes, as the individual becomes completely absorbed in the moment and the challenges of the situation (2h28m37s).
Flow states can be a goal for many people, both recreationally and professionally, and can be achieved through various activities, including conversations, physical pursuits, or cognitive challenges (2h28m12s).
Ultra-marathons are considered any running event longer than a marathon, and participating in such events can be a challenging physical feat that requires devoting a lot of resources to meeting physical demands (2h29m38s).
Despite the potential for experiencing mental chatter during ultra-marathons, the physical demands of the event can propel participants into a state of flow, which can be accompanied by a "runner's high" that enhances mood (2h30m6s).
Some people have completed ultra-marathons of up to 200 miles, and one example is a friend named Ken Ry, who completed a race in the Gobi Desert without prior training (2h30m19s).
Ken Ry is described as a high-energy individual who needs to engage in running to "burn off" his excess energy, and not doing so could potentially affect his family's sanity (2h30m47s).
As people age, they tend to have less energy, and the concept of energy is becoming increasingly interesting, with factors such as mitochondrial density and function likely playing a role in this decline (2h30m58s).

“Cognitive Velocity”; Resetting (2h31m2s)

The concept of "cognitive velocity" is discussed, referring to the speed at which one processes information, with a "sweet spot" existing where increasing speed can feel like it requires less effort (2h31m2s).
Reading at a faster pace than comfortable while trying to retain information can be an effective way to process information, with some individuals able to retain a huge amount of information when listening to audiobooks at speeds of up to 2x (2h31m55s).
However, this method requires being very vigilant and carefully attending to the information, and can be depleting, making it less suitable for leisure activities (2h32m7s).
Engaging in conversations that are immensely rewarding can be tiring, not immediately, but after some time, and can make it challenging to transition to a different state (2h32m59s).
The ability to transition between states can be a personal challenge, and some individuals may need time to drop into a state and then stay there, making it difficult to switch between tasks (2h33m5s).
Recording multiple episodes or engaging in intense mental activities in a short period can lead to mental fatigue, with the mind feeling like "white noise" (2h33m40s).
Having "low cortisol days" or days to reset and recharge can be beneficial, allowing the mind to rest and recover from intense mental activities (2h33m51s).
Engaging in activities that allow the mind to rest, such as not trying to control anything and letting things "spool out," can be beneficial for mental health (2h34m4s).
The TV and other media can be seen as emotion regulation devices, with creators deliberately trying to push emotions in particular directions, making it essential to be mindful of the media consumed (2h34m30s).
To unwind before bed, a high-velocity individual engages in an hour of mindless activity to transition into a serene state, which is facilitated by technology, serving as a counterpoint to their high-energy experiences throughout the day (2h34m50s).
This individual values their ability to shift between different states, such as from work to home life, and recognizes the importance of having a refractory period to make this transition, which can be challenging, especially when dealing with personal responsibilities like family (2h36m0s).
Shifting between states is crucial for meeting goals and requires understanding how to do so effectively, which is a subtext to the overall discussion about managing one's inner voice and increasing resilience (2h36m31s).
Engaging in activities like teaching can be highly rewarding and engaging, but also requires a period of transition to shift out of work mode and into personal life, highlighting the need for effective state management (2h35m37s).
Personal responsibilities, such as family, can make it challenging to transition between states, and individuals must learn to lean into their personal state after de-stressing and disengaging from work-related activities (2h36m19s).
Effective state management involves understanding how to shift between different states to meet goals, whether it's transitioning from work to personal life or from a high-velocity state to a more relaxed state (2h36m28s).

Transition States, Tool: Goal Pursuit & WOOP (2h36m43s)

Evaluating how quickly one transitions into and out of states, and how much thoughts, emotions, and experiences are carried forward from one context to the next, is an important aspect of life (2h36m44s).
A framework to help people achieve this involves identifying emotion regulation goals and shifting goals, and bringing them to fruition (2h37m37s).
The military, specifically Special Forces, uses a similar approach before complex operations by thinking about the goal, obstacles that might undermine it, and creating "if-then" plans for each obstacle (2h37m53s).
The "WOOP" technique, an acronym and mnemonic, is designed to help people go from knowing to doing by targeting places where goal pursuit often breaks down (2h38m38s).
The WOOP technique involves four steps: identifying a specific goal (wish), energizing the outcome, identifying obstacles, and creating an "if-then" plan (2h39m8s).
The first step in WOOP is to clearly define the goal, which is often overlooked (2h39m13s).
The second step is to energize the outcome by thinking about the motivation behind achieving the goal (2h39m24s).
The third step is to identify internal obstacles that might prevent achieving the goal (2h39m41s).
The final step is to create an "if-then" plan to overcome the obstacles, such as "if I'm tempted to check my email after 7 or 8, then I'm going to…" (2h40m26s).
Creating "if-then" plans can help make emotion regulation automatic by identifying specific triggers and pairing them with a response, allowing for a more immediate and effective reaction to challenging situations (2h40m57s).
These plans can be linked to personal goals and can help individuals achieve their regulatory goals by making it more likely that they will implement the desired response when the trigger occurs (2h41m41s).
The "WOOP" framework, which stands for "What's your wish", "What's the opportunity to energize yourself", "What's the outcome you hope to achieve", and "What are the obstacles you can anticipate", can be used to create a specific plan to achieve a goal (2h41m54s).
The "WOOP" framework involves identifying the goal, energizing oneself to achieve it, anticipating obstacles, and creating a specific plan to overcome them (2h41m54s).
The plan created using the "WOOP" framework is not vague, but rather a specific "if-then" plan that outlines the strategies and steps to implement in different situations (2h43m9s).
The "WOOP" framework has research backing its effectiveness in helping people achieve various kinds of goals, and it can be used in conjunction with other tools to manage challenging situations (2h43m27s).
It's not necessary to have a "WOOP" plan for every situation, but rather to use the framework to create plans for new situations as they arise and to learn from experience (2h43m31s).
By creating "WOOP" plans, individuals can become more strategic, automatic, and effortless in their responses to challenging situations over time (2h43m53s).

Attention, Emotional Flexibility; Avoidance (2h43m59s)

Humans, as Old World primates, have the ability to do covert attention, which means they can focus on one thing while also monitoring other components of their environment, but it's difficult to manage more than two or three attentional spotlights at once (2h44m1s).
When experiencing an emotional episode, it can be especially difficult to manage attention, as emotions can hijack attention, and attention is crucial for emotional regulation (2h44m44s).
Humans have the most sophisticated attention deployment system on the planet, allowing them to strategically deploy their attention to things they want to focus on or away from things they don't want to focus on (2h44m56s).
However, when it comes to emotions, people are often given prescriptive advice that can be problematic, such as focusing on the problem or avoiding it, but research suggests that adaptively coping with emotional curveballs requires being able to focus on the problem, take a break, and then come back to it (2h45m23s).
The concept of "why is a crooked letter" was learned from the speaker's grandmother, who survived World War II and would say that nothing good comes from dredging up the past or trying to understand things, and instead encouraged the speaker to enjoy life and not focus on the past (2h46m55s).
The speaker's grandmother would dose her exposure to emotional information by only focusing on her past experiences one day a year, on Remembrance Day, which allowed her to process her emotions in a controlled manner (2h47m52s).
Being strategic in how one deploys their attention can be a useful asset in emotion regulation, as it allows for flexibility in focusing on emotional issues when productive and occupying attention with other thoughts and experiences when not productive (2h47m58s).
Blunt prescriptions to always approach or avoid a problem are not always true, and the key to emotion regulation lies in being flexible in how one deploys their attention (2h48m28s).
Common sayings like "absence makes the heart grow fonder" and "out of sight, out of mind" can be contradictory, and the truth often lies in finding a balance between core truths and flexibility around those truths (2h49m0s).
The goal is to get to the core truths and then allow for some flexibility around those truths, with margins of error (2h49m21s).
The amount of consciousness used to enforce not spending time thinking about the past and missing out on the present and future is a complicated dance, and it's essential to find a balance (2h49m37s).
Emotional eyes are not straightforward, but there are guideposts to steer us in how we deploy our attention (2h50m0s).
When something bad happens, diverting attention away with a positive distraction can be helpful, but if the problem resurfaces, it may be necessary to focus on it (2h50m18s).
Sometimes, people can make sense of what has happened to them and move on with their lives, and when that happens, their cognitive machinery is operating well (2h51m8s).
If thoughts about past experiences continually intrude into awareness and are distracting, it may be a cue to focus on the issue (2h51m31s).
Engaging with negative experiences can be useful for facilitating habituation, which involves getting used to the discomfort and realizing it's not so bad to be in the presence of those negative thoughts (2h51m43s).
Reframing how you think about a circumstance can be achieved by using cognitive apparatus to look at it from different perspectives, focusing on the silver lining, or contextualizing it (2h52m1s).
Flexibility in deploying attention is key, and it's essential to be flexible in how you engage with things, whether it's by refocusing or using healthy distractions (2h52m20s).
Healthy distractions and avoidance can be useful tools, but unhealthy forms of avoidance, such as substance abuse, are not productive and can be maladaptive in the long run (2h52m36s).
Overconsumption of narratives, such as fiction audiobooks, can be an unhealthy form of avoidance, as it may prevent individuals from dealing with the underlying problem (2h53m8s).
It's essential to listen to what your mind and body are telling you, and if a problem keeps resurfacing, it's a sign that you need to engage and deal with it (2h53m39s).
Imposing a particular view on individuals, such as telling them they have to do it a certain way, tends not to work out very well, and most people respond better to flexibility and autonomy (2h54m7s).

Emotional Contagion (2h54m15s)

Emotional contagion is a powerful phenomenon where emotions can spread within seconds, often when individuals are unsure of how to think or feel in a particular situation, and they reference others as a source of information (2h56m32s).
This phenomenon can occur in various settings, such as football stadiums, news consumption, and social interactions, and can have cascading effects in both positive and negative directions (2h55m45s).
Emotions tend to spread more quickly when individuals are uncertain about how to respond, and people often compare themselves to others to learn how to react (2h56m43s).
Emotional contagion can be particularly influential in group contexts, such as teams or classrooms, where it's essential to maintain a positive emotional tone (2h57m53s).
To avoid negative emotional contagion, it's crucial to be aware of the "rumble strips" – signs that indicate when emotions are drifting towards a negative, maladaptive direction (2h56m27s).
The University of Michigan's football stadium, also known as "The Big House," is an example of a setting where emotional contagion can occur, with nearly 110,000 people singing in unison and experiencing collective emotions (2h55m0s).
Maintaining a productive tone is crucial in a team environment, as it can significantly impact performance, and research has shown that tones that are too high or too low can be detrimental. (2h58m1s)
In group settings, it's essential to address and repair negative emotions promptly to prevent them from spreading and affecting the team's overall performance. (2h58m49s)
The importance of being attentive to the tone and emotions in a group setting is a skill that can be developed through experience, such as being a summer camp counselor or leading a team. (2h58m31s)
University campuses have become more prone to students raising their hands and sparking discussions on various issues, which can be seen as a continuation of a trend that started during the Vietnam War era. (2h59m8s)
A physiologist shared an experience of being interrupted during a lecture about cold thermogenesis physiology to discuss the war in Vietnam, highlighting the need to acknowledge and address students' concerns. (2h59m22s)
The approach to handling emotional expressions in a group setting is to be a "channel, not a dam," allowing people to express themselves while maintaining a productive tone. (3h0m12s)

Validating Emotions, Wisdom; Shift Book (3h0m22s)

When people experience strong emotions, they are often motivated to share those emotions with others, which can lead to emotional contagion throughout groups and societies (3h0m51s).
In situations where emotional responses are becoming counterproductive or harmful, it's essential to intervene, but the approach depends on the context and nature of the emotional response (3h1m15s).
Validating others' emotional experiences is crucial, as it acknowledges their genuine response to the situation, and trying to understand where those emotions are coming from is a great first step (3h1m35s).
A successful approach to engaging with emotional groups is to enter conversations with humility, curiosity, and genuine interest, focusing on understanding the other group's position rather than trying to change minds (3h2m38s).
Wisdom is defined as the ability to deal with social situations involving uncertainty, and its core features include humility, perspective-taking, dialecticism, and a general orientation towards the social good (3h3m16s).
Entering difficult situations with a wise mindset can be productive for bridging divides and doing good in the world (3h4m7s).
Dr. Ethan Kross's work focuses on emotions, observing others, and potentially emotional contagion, providing implementable tools to help people do better in these areas (3h4m30s).
His research on the inner voice and emotion regulation is crucial, as it makes up a significant part of people's lives and is as important as cardiovascular health or other aspects of mental or physical health (3h5m40s).
Dr. Kross's upcoming book, "Shift: Managing Your Emotions So They Don't Manage You," is available for pre-sale and aims to open up discussions on what emotions are, what people often get wrong about them, and the tools available to reframe them (3h6m5s).
The book addresses the problem of managing emotions that sometimes get the best of people, providing tools and strategies to help individuals better handle their emotions (3h6m38s).
Dr. Kross's work has been widely appreciated, and he has been thanked for his careful research attention and public education on the topic of the inner voice and emotion regulation (3h5m25s).
His research is evolving, and he has been invited to return and discuss his future work and the next steps in his research (3h5m54s).

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (3h6m59s)

To learn more about Dr. Ethan Kross's work, including his previous book "Chatter" and his forthcoming book "Shift: Managing Your Emotions So They Do Not Manage You", please see the show notes and captions (3h7m6s).
Subscribing to the YouTube channel is a zero-cost way to support the podcast, and clicking the follow button for the Huberman Lab podcast on Spotify and Apple is also appreciated (3h7m21s).
Leaving a review on Spotify and Apple, up to a five-star review, is another way to support the podcast (3h7m28s).
Checking out the sponsors mentioned at the beginning and throughout the episode is the best way to support the podcast (3h7m32s).
Questions, comments, topics, or guest suggestions for the Huberman Lab podcast can be left in the YouTube comment section (3h7m40s).
The podcast host can be followed on social media platforms, including Instagram, X (formerly Twitter), Facebook, LinkedIn, and Threads, under the handle "Huberman Lab" (3h7m51s).
The Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries, protocols in the form of brief 1-3 page PDFs, and other science-related content (3h8m16s).
To subscribe to the Neural Network Newsletter, go to hubermanlab.com, click on the menu tab, scroll down to "newsletter", and provide an email address (3h8m39s).
The email address provided will not be shared with anyone (3h8m45s).

Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

Sponsor: ROKA; Dr. Ethan Kross (0s)

Sponsors: ExpressVPN & Eight Sleep (2m45s)

Inner Voice & Benefits (5m38s)

Music & Emotions (10m33s)

Shifting Emotions, Emotional Congruency, Facial Expressions (15m9s)

Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch (20m25s)

Tool: Expressive Writing; Sensory Shifters (27m16s)

Sponsors: AG1 & Joovv (30m41s)

Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling (33m27s)

Decision Making, Individualization; Tool: Exercise (44m1s)

“Chatter,” Trauma, Depression, Anxiety (50m24s)

Sponsor: Function (54m37s)

Tool: Combating Chatter, Mental Distancing; Distraction & Social Media (56m25s)

Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting (1h4m30s)

Time, Chatter & Flow (1h13m41s)

Focusing on Present, Mental Time Travel (1h18m1s)

Texting, Social Media, Sharing Emotions (1h22m49s)

AI & Individualized Tools for Emotional Regulation (1h28m31s)

Imaginary Friend, Developing Inner Voice; Negative Emotions (1h33m7s)

Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces (1h40m20s)

Cities vs. Nature, Organizing Space & Compensatory Control (1h49m34s)

Emotional Regulation & Shifters, Screens (1h56m0s)

Historical Approaches to Manage Emotions; Motivation & Mental Tools (2h1m19s)

Mechanical & Behavioral Interventions, Emotional Regulation (2h10m12s)

Tool: Stop Intrusive Voices; Anxiety (2h15m52s)

Assessing Risk & Consequence; Flow & Cognitive Engagement (2h21m55s)

“Cognitive Velocity”; Resetting (2h31m2s)

Transition States, Tool: Goal Pursuit & WOOP (2h36m43s)

Attention, Emotional Flexibility; Avoidance (2h43m59s)

Emotional Contagion (2h54m15s)

Validating Emotions, Wisdom; Shift Book (3h0m22s)

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (3h6m59s)

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Emotions

Why Do Humans Actually Have Emotions? - Dr Laith Al-Shawaf

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Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

Sponsor: ROKA; Dr. Ethan Kross (0s)

Sponsors: ExpressVPN & Eight Sleep (2m45s)

Inner Voice & Benefits (5m38s)

Music & Emotions (10m33s)

Shifting Emotions, Emotional Congruency, Facial Expressions (15m9s)

Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch (20m25s)

Tool: Expressive Writing; Sensory Shifters (27m16s)

Sponsors: AG1 & Joovv (30m41s)

Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling (33m27s)

Decision Making, Individualization; Tool: Exercise (44m1s)

“Chatter,” Trauma, Depression, Anxiety (50m24s)

Sponsor: Function (54m37s)

Tool: Combating Chatter, Mental Distancing; Distraction & Social Media (56m25s)

Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting (1h4m30s)

Time, Chatter & Flow (1h13m41s)

Focusing on Present, Mental Time Travel (1h18m1s)

Texting, Social Media, Sharing Emotions (1h22m49s)

AI & Individualized Tools for Emotional Regulation (1h28m31s)

Imaginary Friend, Developing Inner Voice; Negative Emotions (1h33m7s)

Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces (1h40m20s)

Cities vs. Nature, Organizing Space & Compensatory Control (1h49m34s)

Emotional Regulation & Shifters, Screens (1h56m0s)

Historical Approaches to Manage Emotions; Motivation & Mental Tools (2h1m19s)

Mechanical & Behavioral Interventions, Emotional Regulation (2h10m12s)

Tool: Stop Intrusive Voices; Anxiety (2h15m52s)

Assessing Risk & Consequence; Flow & Cognitive Engagement (2h21m55s)

“Cognitive Velocity”; Resetting (2h31m2s)

Transition States, Tool: Goal Pursuit & WOOP (2h36m43s)

Attention, Emotional Flexibility; Avoidance (2h43m59s)

Emotional Contagion (2h54m15s)

Validating Emotions, Wisdom; Shift Book (3h0m22s)

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (3h6m59s)

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Why Do Humans Actually Have Emotions? - Dr Laith Al-Shawaf

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Emotions