All29Thinking4Emotions8Attention5Habits3Meaning3Relationships3Body3

Thinking8 min

The thought record

Put one anxious thought on trial and write the verdict you actually believe.

Use it when

A prediction or judgment is looping and feels like fact.

1. 1Situation: what happened, in one neutral sentence.
2. 2Automatic thought: the exact words in your head.
3. 3Emotion: name it and rate it from zero to a hundred.
4. 4Evidence for the thought. Evidence against it.
5. 5Balanced thought: a sentence that fits all the evidence.
6. 6Re-rate the emotion.

Ep 1: Cognitive behavioral therapy (CBT)Dr. Clara Beck

Emotions5 min

Wise mind

Find the overlap between what you feel and what you know.

Use it when

Emotion is driving, or logic has gone cold and dismissive.

1. 1Ask: what is emotion mind saying right now? Write it without editing.
2. 2Ask: what would reasonable mind add? Facts only.
3. 3Sit for one breath in the space between them.
4. 4Ask: what do I know to be true, deep down? That is wise mind.
5. 5Take the smallest action wise mind suggests.

Ep 2: Dialectical behavioral therapy (DBT)Maya Rivers

Emotions15 min

The fear ladder

Break a fear into rungs and climb one at a time.

Use it when

You are avoiding something that matters because of anxiety.

1. 1Name the feared situation at the top of the ladder.
2. 2Write four easier versions below it, from mildly uncomfortable upward.
3. 3Do the bottom rung and stay until the anxiety drops by half.
4. 4Repeat until it feels boring, then climb one rung.
5. 5Keep a log of what you predicted versus what happened.

Ep 3: Exposure therapyMarcus Reid

Thinking3 min

Cognitive defusion

Turn "I'm a failure" into "I'm having the thought that I'm a failure."

Use it when

A thought has fused with your identity and feels like the truth.

1. 1Write the sticky thought exactly as it appears.
2. 2Rewrite it with the prefix "I'm having the thought that..."
3. 3Rewrite it again: "I notice I'm having the thought that..."
4. 4Say it out loud slowly, or sing it to a silly tune.
5. 5Ask: with this thought here, what would I still like to do today?

Ep 6: Acceptance and commitment therapy (ACT)Sam Evergreen

Attention3 min

The three-minute breathing space

An hourglass for the mind: wide, narrow, wide.

Use it when

Rumination is starting, or you need to reset between tasks.

1. 1Minute one, awareness: what thoughts, feelings, and sensations are here? Just note them.
2. 2Minute two, gathering: narrow attention to the breath at the belly.
3. 3Minute three, expanding: widen to the whole body, then the room.
4. 4Carry that wider awareness into the next thing you do.

Ep 8: Mindfulness-based cognitive therapy (MBCT)Dr. Min Chen

Attention30 min

Pomodoro sprints

Twenty-five minutes of full attention, then a real break.

Use it when

Starting feels impossible or you keep drifting.

1. 1Pick one task and write it down.
2. 2Set a timer for twenty-five minutes. Phone in another room.
3. 3Work until the timer rings, even if you are mid-sentence.
4. 4Take a five-minute break away from screens.
5. 5After four rounds, take a twenty-minute break.

Ep 14: The Pomodoro techniqueAlex Rivera

Attention10 min

Spaced repetition

Review just before you forget, and it sticks for good.

Use it when

You need to remember something for longer than a week.

1. 1Learn it once, actively.
2. 2Review it tomorrow.
3. 3Review it in three days, then a week, then a month.
4. 4If a review feels hard, shorten the next gap. If easy, lengthen it.

Ep 15: Spaced repetitionAlex Rivera

Attention10 min

Active recall

Close the book and pull it out of your head.

Use it when

You have been rereading and highlighting and nothing sticks.

1. 1Read a section once with full attention.
2. 2Close it and write everything you remember.
3. 3Check what you missed and mark it.
4. 4Turn the misses into questions for tomorrow.

Ep 16: Active recallAlex Rivera

Habits4 min

If-then planning

Decide the when and where now so you don't have to decide later.

Use it when

A goal keeps getting restated and never started.

1. 1Write the goal in one line.
2. 2Write: "If it is [time] and I am at [place], then I will [first physical action]."
3. 3Add a backup: "If [obstacle] happens, then I will [response]."
4. 4Put the plan where you will see it at the trigger time.

Ep 17: Implementation intentionsAlex Rivera

Habits5 min

Temptation bundling

Only allow the treat during the task.

Use it when

You avoid a task and overuse a pleasure.

1. 1List things you love that you could do while doing something else.
2. 2List tasks you avoid.
3. 3Pair one from each list.
4. 4Make the pleasure exclusive to the task for two weeks.

Ep 18: Temptation bundlingAlex Rivera

Emotions5 min

R.A.I.N.

Recognize, allow, investigate, nurture.

Use it when

A difficult emotion has arrived and you want to meet it, not flee it.

1. 1Recognize: name what is here. "There is fear."
2. 2Allow: let it be here without pushing it away.
3. 3Investigate: where is it in the body? What does it need?
4. 4Nurture: offer it a kind word, the way you would to a friend.

Ep 20: Mindfulness meditationDr. Min Chen

Body2 min

Box breathing

Four in, four hold, four out, four hold.

Use it when

Before something stressful, or when the body is racing.

1. 1Breathe in through the nose for four counts.
2. 2Hold for four.
3. 3Breathe out slowly for four.
4. 4Hold empty for four. Repeat six times.

Ep 21: Breathing meditationGrace Park

Body8 min

The body scan

Read your stress before it reads you.

Use it when

You feel off and cannot say why.

1. 1Lie down or sit. Close your eyes.
2. 2Bring attention to your feet. Notice temperature, pressure, tension.
3. 3Move slowly upward: legs, hips, belly, chest, hands, shoulders, jaw, forehead.
4. 4Where there is holding, breathe into it. Do not force it to release.
5. 5Finish by sensing the whole body at once.

Ep 22: Body scan meditationGrace Park

Emotions8 min

Loving-kindness

Train kindness like a muscle, starting with yourself.

Use it when

Self-criticism is loud, or you are stuck in resentment.

1. 1Sit and picture yourself. Say: may I be safe, may I be well, may I be at ease.
2. 2Picture someone you love. Repeat the phrases for them.
3. 3Picture a neutral person. Repeat.
4. 4Picture someone difficult. Repeat, even if it feels false.
5. 5Widen to everyone.

Ep 23: Loving-kindness meditationDr. Lena Song

Emotions2 min

Emotional granularity

Trade "bad" for the precise word, and the feeling becomes workable.

Use it when

You are using "stressed," "fine," or "bad" for everything.

1. 1Notice the vague word you just used.
2. 2Ask: is it closer to disappointed, resentful, lonely, anxious, or overwhelmed?
3. 3Pick the most precise word, even if it is uncomfortable.
4. 4Ask what that specific feeling is asking for.

Ep 28: Atlas of the HeartMaya Rivers

Meaning6 min

Frankl's three sources of meaning

What you create, what you experience, and how you face what you cannot change.

Use it when

Life feels pointless or you are enduring something hard.

1. 1Creation: what am I making or giving right now, however small?
2. 2Experience: what beauty, love, or truth am I taking in?
3. 3Attitude: what stance am I choosing toward the thing I cannot change?
4. 4Write one line for each. That is your why, for today.

Ep 30: Man's Search for MeaningViktor Moors

Attention90 min

Deep work blocks

Protect ninety minutes of undistracted attention like a meeting with someone important.

Use it when

Your best work keeps losing to your inbox.

1. 1Schedule the block in your calendar with a name.
2. 2Decide the one thing you will work on.
3. 3Remove the phone from the room and close every other tab.
4. 4Work. When the urge to switch appears, note it and stay.
5. 5End with a shutdown ritual: write tomorrow's first step.

Ep 35: Deep WorkAlex Rivera

Habits10 min

The four laws of habits

Make it obvious, attractive, easy, and satisfying.

Use it when

A habit keeps dying after a good first week.

1. 1Obvious: put the cue where you cannot miss it.
2. 2Attractive: pair it with something you enjoy.
3. 3Easy: shrink it to two minutes.
4. 4Satisfying: track it and celebrate the tick.
5. 5To break a habit, invert all four.

Ep 37: Atomic HabitsAlex Rivera

Relationships10 min

Reading your attachment style

Know whether you pursue, withdraw, or stay steady when closeness is at stake.

Use it when

The same relationship fight keeps happening.

1. 1Recall the last time you felt someone pulling away. What did you do?
2. 2Pursued, texted, protested: anxious pattern. Went quiet, needed space: avoidant pattern. Stated a need calmly: secure.
3. 3Name your partner's or friend's likely pattern.
4. 4Write the loop the two patterns create together.
5. 5Replace one protest behavior with a plain request.

Ep 45: AttachedDr. Elena Freud

Meaning5 min

Enjoyment, satisfaction, meaning

Happiness has three ingredients. Check which one is running low.

Use it when

Life is fine on paper and flat in practice.

1. 1Rate this week one to ten for enjoyment (pleasure with people).
2. 2Rate it for satisfaction (the reward after effort).
3. 3Rate it for meaning (purpose and coherence).
4. 4Plan one concrete thing for the lowest score.

Ep 54: Build the Life You WantSophie Chen

Emotions5 min

The four moves of emotional agility

Show up, step out, walk your why, move on.

Use it when

A feeling has hooked you and is making the decisions.

1. 1Show up: face the feeling with curiosity instead of avoidance.
2. 2Step out: label it. "I notice I'm feeling rejected."
3. 3Walk your why: what value is this feeling pointing at?
4. 4Move on: take one small action aligned with that value.

Ep 55: Emotional AgilitySam Evergreen

Thinking2 min

The "not yet" reframe

Turn a verdict into a status update.

Use it when

You just said "I'm bad at this."

1. 1Catch the fixed sentence: "I can't do this."
2. 2Add "yet."
3. 3Ask: what strategy have I not tried?
4. 4Ask: who has learned this, and how?
5. 5Praise the effort you put in today, specifically.

Ep 57: MindsetMarcus Reid

Meaning8 min

Borrow a value

Choose one value from anywhere in the world and live it for a week.

Use it when

You feel directionless or your days do not match what you care about.

1. 1Write your top three values as you live them, not as you wish them.
2. 2Pick one value you admire in another culture or person.
3. 3Define what practicing it would look like tomorrow.
4. 4Do it for seven days. Notice what changes.

Ep 63: The Values CompassSam Evergreen

Emotions5 min

Mapping the worry loop

Worry is a habit with a payoff. Get curious enough to see it isn't worth it.

Use it when

Worry feels productive and never stops.

1. 1Trigger: what set the worry off?
2. 2Behavior: what did you do? (Worry, check, scroll, plan.)
3. 3Result: what did it get you? Be honest.
4. 4Next time, get curious about the feeling in the body instead of the story.
5. 5Notice: curiosity feels better than worry. Let the brain learn that.

Ep 66: Unwinding AnxietyDr. Min Chen

Relationships3 min

Boundary scripts

One clear sentence, no apology, no essay.

Use it when

Resentment, exhaustion, or dread around a person or request.

1. 1Name the need: "I need evenings free this week."
2. 2Say it plainly: "I can't take that on right now."
3. 3Do not over-explain. Silence after the sentence is fine.
4. 4Expect guilt. Let it pass without reversing the boundary.
5. 5Honor it yourself first.

Ep 67: Set Boundaries, Find PeaceMaya Rivers

Body5 min

Regulate, relate, reason

You cannot reason with a nervous system that is not calm yet.

Use it when

You or someone else is flooded and words are not landing.

1. 1Regulate: breath, movement, rhythm, a glass of water. Calm the body first.
2. 2Relate: connect. Eye contact, a kind sentence, presence.
3. 3Reason: only now, talk about the problem.
4. 4If it escalates, go back to step one.

Ep 69: What Happened to You?Dr. Lena Song

Thinking5 min

The dichotomy of control

Sort every worry into mine and not mine.

Use it when

You are exhausted by things you cannot change.

1. 1List everything on your mind.
2. 2Mark each: within my control, or not.
3. 3For the first column, write one action.
4. 4For the second, write "not mine" and practice releasing it.
5. 5Repeat whenever the list grows.

Ep 70: Interview #7: Jeongmin Kim on living with a Stoic mindsetViktor Moors

Emotions1 min

Taking in the good (HEAL)

Stay with a good moment twenty seconds longer, and the brain keeps it.

Use it when

Good things happen and slide off; bad things stick.

1. 1Have it: notice a positive experience, however small.
2. 2Enrich it: stay with it for ten to twenty seconds, let it fill the body.
3. 3Absorb it: sense it sinking in, like water into soil.
4. 4Link it: optionally, hold it alongside an old hurt so the good can soothe it.

Ep 72: Hardwiring HappinessSophie Chen

Relationships6 min

The five domains of emotional intelligence

Self-awareness, self-regulation, motivation, empathy, social skill.

Use it when

Relationships or work keep going sideways and you are not sure why.

1. 1Rate yourself one to five on each domain, honestly.
2. 2Pick the lowest.
3. 3Choose one practice for it: naming feelings, pausing before replying, guessing others' emotions.
4. 4Practice it in one conversation a day for a week.

Ep 76: Emotional IntelligenceSophie Chen