Overwhelmed? Over-Scheduled? Burnt Out? Here's the Antidote. | Diana Hill

10% Happier with Dan Harris

10% Media, LLC

Dan Harris, Health & Fitness, Mindfulness, Dharma, Mental Health, Meditation

4.6 • 12.2K Ratings

🗓️ 10 November 2025

⏱️ 81 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

How to focus your "genius energy" on what matters most.

Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort.

In this episode we talk about:

The concept of "Wise Effort" ( aligning your energy and actions with your core values)
The practice of diffusing your thoughts
Three things that get in the way of "Wise Effort"
The role of radical acceptance
How to spot "energy depletors"
A practice she calls "Yes, yes, thank you, thank you"
And much more

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Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!

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Transcript

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0:00.0	It's the 10% Happier Podcast. I'm Dan Harris.
0:07.0	Hello, my fellow suffering beings, how we doing today?
0:21.9	Even after all of my years of meditation and other forms of personal development or self-care
0:28.3	or whatever you want to call it, even after all the years of work I've done on myself,
0:33.5	one of the things I still struggle with and I still feel shame about the fact that I still struggle with is being overwhelmed, overloaded, over scheduled, and then as a consequence getting tired, burnt out, and snippy.
0:47.4	I've known forever that this is a problem, this is a pattern, and I still repeat it.
0:52.7	So I was very happy when I found out that I was going to have a chance to interview for today's episode, somebody who has put an enormous amount of thought into how to work with this problem.
1:02.3	Diana Hill, PhD, is a clinical psychologist and author. She's written many books. In this interview, we're focusing on her latest book, which is called Wise Effort, How to Focus Your Genius Energy on What Matters Most.
1:13.7	We talk about the concept of wise effort, which is basically aligning your energy and your actions with your core values.
1:19.6	She'll unpack all of that.
1:21.1	We also talk about the practice of defusing your thoughts.
1:24.7	Three things that get in the way of wise effort, including being stuck in your
1:28.5	story, avoiding discomfort and holding on too tightly, the role of radical acceptance, how to spot
1:35.6	energy depleters in your world, a practice she calls yes, yes, thank you, thank you, and
1:41.9	much more.
1:43.2	Just to say, before we dive in here, as you may know, wise effort is a key plank in the eightfold path, which is the Buddha's recipe for a good life.
1:52.2	Our teacher of the month over on Dan Harris.com, Dr. Cristiano Wolf, has crafted a custom guided meditation to go with this episode that is designed to help you cultivate
2:02.4	wise effort in your meditation practice and in the rest of your life. These custom meditations
2:07.7	are available to subscribers over at Dan Harris.com. If you sign up, you'll also get invites to our
2:12.7	weekly live meditation and Q&A sessions. Cristiana will be leading the next one on Wednesday, November 12th at 4 Eastern.
2:20.5	We usually do these on Tuesdays at 4, but this Tuesday is a holiday in the U.S., so we're doing
2:26.1	it on Wednesday.
	...

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