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MindFull of GOOD |
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Dr. Rick Hanson's Occasional Collection of Good, Free Stuff |
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NEW ON THE BEING WELL PODCAST: |
Improving Focus and Fixing Your Attention Span |
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"Anything that increases the stimulation and novelty and complexity and reward value of what you're meditating on will help you stay with it better."
— DR. RICK HANSON |
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Dr. Rick and Forrest explore improving focus and fixing our attention spans in a world that is constantly trying to distract us. They discuss common reasons it’s hard to focus and three key interventions that can help most people. Rick teaches approaches from mindfulness practice, and Forrest explains how we can improve focus motivation and distress tolerance. Topics include ADHD, the role of dopamine, expanding the “Goldilocks Zone,” the practice of doing hard things, and how we can become less reliant on willpower. |
| Watch/Listen to the Full Episode |
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NEW FROM THE WEDNESDAY TALK/MEDITATION: |
Equanimity – What It Is, Why It’s Good, and How to Develop It |
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Life can shake us—whether it’s personal loss, financial uncertainty, or just the stress of the world. Maybe you’re struggling to move forward after a major change, or feeling stuck in frustration and resentment. Perhaps you’re simply exhausted from trying to keep it all together.
This week I explored equanimity—what it really is (hint: it’s not numbing out or ignoring reality), why it’s so powerful, and how you can develop it to stay grounded, even when life feels like… too much. |
| Check out the Talk & Meditation |
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FREE WORKSHEET: |
Break the Cycle of Rumination |
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Stuck replaying the same conversation or worrying about something you can’t change? Rumination can be exhausting, overwhelming, and isolating—making you feel trapped in your own mind. This free worksheet helps you break that cycle with a simple, step-by-step process, offering practical steps to calm obsessive thinking, shift your focus, and start feeling more clear, grounded, and in control.
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| Get the Worksheet |
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ALSO NEW ON THE BEING WELL PODCAST: |
How to Get Your Life Together: The 90/10 Rule |
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There’s never been more information out there about psychology, self-improvement, and mental health, making it easy to get lost in the details and lose sight of what matters. In this special episode, Forrest and Dr. Rick apply the 90/10 rule to psychology and self-help: what are the small handful of things that tend to make the biggest difference for people?
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| Watch/Listen to the Full Episode |
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ASK RICK: |
How can I overcome decision fatigue? |
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My quick two cents is that a lot of the research about decision fatigue (or related: willpower fatigue) is first about the average of groups and does not take into account individual differences in temperament or mental training, and second the results that are found are indeed statistically significant but in practical terms are not actually very consequential. |
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"I think too that when people surrender to their important purposes – and ideally, continue to associate rewards (e.g., “gladdening the heart” as the Buddha taught) to them – then they don’t get fatigued." |
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RICK'S PICKS: |
The Wellbeing Cascade: Natural Passages Through Pāmojja |
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This article by Ajahn Kovilo at Clear Mountain Monastery explores the "wellbeing cascade," a sequence of mental states progressing from wholesome habits to concentration and liberation, which are cultivated to foster happiness and inner peace. |
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VIDEO: The Neural Correlates of Jhāna & Three Ways to Engage the Unconditioned |
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I recently joined Ajahn Kovilo and Ajahn Nisabho on the Clear Mountain Monastery Project Podcast for a deeply engaging discussion that I hope you'll check out! |
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MindFull of Good is a free newsletter that highlights new and free content from Dr. Rick Hanson and the Being Well Podcast as well as other free offerings to fill yourself up with good. |
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