In this episode, Catherine Gray discusses her new book about “little addictions” and the big impact of transforming your habits for a healthier life. She explores how everyday compulsions like excessive screen time, snacking, or people pleasing are driven by ancient brain wiring and dopamine. Catherine shares practical strategies for managing these habits, emphasizing environmental changes, self-compassion, and shifting reward systems. The conversation highlights the importance of awareness, reframing language, and building mental strength, offering listeners actionable tools to regain control over their “tiny but mighty” compulsions and make more intentional choices.

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:

• Exploration of “little addictions” and their impact on daily life.
• Discussion on the neuroscience of addiction, particularly the role of dopamine.
• Examination of the difference between “little addictions” and clinical addictions.
• Strategies for managing compulsive behaviors and creating healthier habits.
• The importance of environmental factors in shaping behavior and habits.
• Insights on the internal conflict between the impulsive limbic system and the self-regulating prefrontal cortex.
• The concept of “dopamine shifting” to redirect reward systems toward healthier activities.
• Personal anecdotes illustrating the challenges and successes in overcoming compulsions.
• The significance of language in framing choices around habits and self-control.
• Practical tools and apps to help manage technology and behavioral addictions.

For full show notes:⁠⁠ click here!⁠⁠

If you enjoyed this conversation with Catherine Gray, check out these other episodes:

Understanding Identity and How Our Past Shapes Who We Become with Catherine Gray

Rethinking Addiction and Identity with Catherine Gray

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:

Hello Fresh – Get 10 free meals + a FREE Zwilling Knife (a $144.99 value) on your third box. Offer valid while supplies last.

David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED

Shopify – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Rohan Gunatillake discusses how to unlock the power of mindfulness and transform your life one story at a time. He explores how stories can shift perspectives, the challenges and opportunities in mindfulness apps, and shares ways to integrate meditation into daily life. He also shares insights on making mindfulness accessible, playful, and adaptable, emphasizing community, creativity, and the importance of small, consistent practices for personal growth. The conversation highlights the evolving landscape of modern mindfulness and the value of finding meaning through both story and meditation.

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:

• Mindfulness and its role in personal growth.
• The transformative power of storytelling in meditation.
• The mechanics of storytelling as a tool for insight and perspective shifts.
• The challenges and opportunities within the mindfulness app industry.
• The concept of mobile mindfulness and integrating meditation into daily life.
• The importance of community in sustaining mindfulness practice.
• The “time problem” and accessibility of mindfulness for busy individuals.
• The relationship between mindfulness and technology in modern life.
• The significance of playful and creative approaches to mindfulness practice.
• Understanding the core techniques of mindfulness to foster flexibility and creativity in practice.

For full show notes:⁠ click here!⁠

If you enjoyed this conversation with Rohan Gunatillake, check out these other episodes:

Inner Freedom Through Mindfulness with Jack Kornfield

Effortless Mindfulness with Loch Kelly

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:

⁠Shopify⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed.

⁠Pebl⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠hipebl.ai

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Chris Bailey discusses how to be intentional and finish what you start. He explores how intentionality, values, and motivation shape our ability to set and achieve meaningful goals. Chris also introduces concepts like the “intention stack” and “sepia-toned goals,” emphasizing the importance of aligning actions with core values. The conversation offers practical tools for editing goals, balancing planning with action, and cultivating both deliberate and default intentions to create a more purposeful, fulfilling life.

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:

• Importance of intentionality in achieving goals
• Challenges of goal-setting and the concept of "sepia toned goals"
• The "intention stack" framework connecting daily actions to broader values
• Understanding and identifying personal values and their polarities
• The role of desire and aversion in goal pursuit
• The concept of "goal editing" to align goals with personal values
• Distinction between outcome goals and process goals
• The significance of the learning phase in goal attainment
• Balancing planning and action to avoid productivity traps
• Cultivating a positive relationship with goals to enhance motivation and fulfillment

For full show notes: click here!

If you enjoyed this conversation with Chris Bailey, check out these other episodes:

How to Break Free from the ‘More’ Trap and Find Balance in a Busy Life with Chris Bailey

Chris Bailey on Focus, Productivity, and Meditation (2018)

Getting Things Done with Charlie Gilkey

David Kadavy on Getting Started

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:

Shopify – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed.

Pebl – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at hipebl.ai

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Chris Duffy, author of Humor Me: How Laughing More Can Make You Present, Creative, Connected, and Happy, discusses how humor can transform our relationship with life’s challenges, connect with others, and shift our perspective on difficult situations. He shares personal stories and practical tips for cultivating humor, emphasizing laughter’s role in resilience and well-being. The conversation covers the social power of humor, taking risks, and learning to laugh at ourselves.

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:

• The role of humor in coping with life's challenges.
• The concept of shifting perspectives through laughter.
• The parable of the two wolves and its implications for personal growth.
• Distinctions between comedy, humor, and levity.
• Humor as a spiritual virtue and its importance in connecting with others.
• The social function of laughter and its role in building relationships.
• Practical strategies for cultivating humor in daily life.
• The therapeutic benefits of humor during difficult times.
• The idea of taking social risks to foster genuine connections.
• The transformative power of humor in reframing experiences and enhancing well-being.

For full show notes: ⁠click here⁠!

If you enjoyed this conversation with Chris Duffy, check out these other episodes:

Humor and Healing with Josh Johnson

Pete Holmes

Paul Gilmartin

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.⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Hungry Root⁠⁠⁠⁠⁠⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠⁠⁠⁠⁠⁠www.hungryroot.com/feed ⁠⁠⁠⁠⁠⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Faith Salie, CBS Sunday Morning correspondent and comedian, explores the complex nature of envy and how to harness it for personal growth. Drawing from Faith’s Audible series “Envy Enlightened,” they discuss the different types of envy, how it can be both destructive and motivating, and the importance of acknowledging and transforming it. Through personal stories and expert insights, they emphasize gratitude, self-awareness, and compassion, encouraging listeners to view envy as a natural feeling that, when understood, can guide personal growth and deepen appreciation for one’s own life.

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:

• Exploration of the nature and complexities of envy as an emotion.
• Discussion of the parable of the two wolves and its relation to emotions like envy.
• Differentiation between benign (positive) and malicious (negative) forms of envy.
• The impact of modern culture and social media on feelings of envy.
• Personal experiences and reflections on envy, including its evolution over time.
• The importance of recognizing the whole lives of those we envy, not just their successes.
• The role of gratitude as a tool to counteract feelings of envy.
• Distinction between envy and jealousy, and their emotional implications.
• The neuroscience of envy and the concept of "envy grooves" in the brain.
• Strategies for managing and transforming envy into positive action and self-awareness

For full show notes: click here!

If you enjoyed this conversation with Faith Salie, check out these other episodes:

The Age of Magical Overthinking: Why Our Minds Keep Doubling Down with Amanda Montell

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

Are Your Desires Really Yours? How to Recognize and Reclaim What You Truly Want with Luke Burgis

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.⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Hungry Root⁠⁠⁠⁠⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠⁠⁠⁠⁠www.hungryroot.com/feed ⁠⁠⁠⁠⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

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:

• 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.

For full show notes: click here!

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

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.⁠⁠⁠⁠

⁠⁠⁠⁠⁠Hungry Root⁠⁠⁠⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠⁠⁠⁠www.hungryroot.com/feed ⁠⁠⁠⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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 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.

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
• 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

For full show notes: ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠!

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

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.⁠⁠⁠

⁠⁠⁠⁠Hungry Root⁠⁠⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠⁠⁠www.hungryroot.com/feed ⁠⁠⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

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.

For full show notes: ⁠⁠⁠⁠click here⁠⁠⁠⁠!

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

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.⁠⁠

⁠⁠⁠Hungry Root⁠⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠⁠www.hungryroot.com/feed ⁠⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

For full show notes: ⁠⁠⁠click here⁠⁠⁠!

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.⁠

⁠⁠Hungry Root⁠⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠⁠www.hungryroot.com/feed ⁠⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

For full show notes: ⁠⁠click here⁠⁠!

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

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.

⁠Hungry Root⁠: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to ⁠www.hungryroot.com/feed ⁠and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

For full show notes: ⁠click here⁠!

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

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:

Hungry Root: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to www.hungryroot.com/feed and use promo code: FEED.

IQ Bar: Text FEED to 64000 to get 20% off all IQBAR products, including the ultimate sampler pack, plus FREE shipping. (Message and data rates may apply).

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.

Learn more about your ad choices. Visit megaphone.fm/adchoices