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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: |
Who You'll Be This Year: Values, Goals, and a Different Kind of Resolution |
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"Be very aware of the natural propensity of the brain to turn certain states of being into goals. Then you might ask yourself, 'Whoa, what states of being were trained into me during the first twenty, ten, two, one years of my life? And how happy am I about those states of being today and to what extent do they serve me and to what extent do they constrain and burden me? And then how can I help myself establish new states of being as values for me, from which values-based action proceeds?'"
— DR. RICK HANSON |
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Dr. Rick and Forrest make the case that most resolutions fail because they focus on the wrong things: outcomes and behaviors rather than key values. They explore how we can identify our important values, embrace caring about them, and start to let them change our behavior. Forrest talks about how we can differentiate authentic values from "conditions of worth," and Dr. Rick shares a number of ways to get more in touch with what matters to you. Topics include translating "shoulds" into values, experiencing more autonomy and agency, creating personal narratives, and finding your "stance toward the year." |
| Watch/Listen to the Full Episode |
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FREE WEBINAR: |
What Your Anxiety is Trying to Tell You |
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Since anxious thoughts and worries can be so uncomfortable, it's normal that we want to just push them away and keep trying to move forward. However, these thoughts often point to unmet needs or old patterns. If you want to start exploring the hidden messages your anxiety is signaling, check out this free webinar. |
| Sign Up Free |
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NEW FROM THE WEDNESDAY TALK/MEDITATION: |
Good Intentions |
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When you pause and look honestly at your life, it can be hard to know whether you're living from what truly matters—or just reacting to the world around you.
In this talk, I explored the nature of good intentions, choice, and values. When you clarify what you care about most, it's easier to live with moral clarity without slipping into self-judgment or ill will, and translate intentions into daily action.
I'm inviting you to recognize your own goodness and to take refuge in the good intentions already living through you. |
| Check out the Talk & Meditation |
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FREE SUMMIT: |
Nervous System Reboot |
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Your nervous system has been shaped by years of stress, conditioning, and survival responses. But here's the good news: science now shows your nervous system can learn new patterns of safety, calm, clarity, and connection - at any age. That's the focus of the Nervous System Reboot Experience, a brand-new 6-day FREE online healing experience starting January 20. I'm honored to be a featured speaker this year and hope you'll check it out! |
| Sign Up for FREE! |
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FREE SUMMIT: |
Trauma Super Conference |
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I'm grateful to be one of the speakers for the 2026 Trauma Super Conference, a FREE online event featuring 60+ of the world's leading trauma experts, who will discuss the far-reaching impacts trauma can have and share frameworks and strategies for optimal health and healing. |
| Sign Up for FREE! |
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ALSO NEW ON THE BEING WELL PODCAST: |
How to Create a Year You'll Love |
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Dr. Rick and Forrest explore how we can put our key values into action in 2026. They discuss how we can identify authentic values, and then translate them into goals and daily behaviors while reducing our focus on outcomes we don't control. Forrest focuses on insights from Self-Determination Theory, and Dr. Rick shares how to create a warmer inner climate, and they talk about the overall importance of self-belief. The episode includes a number of practical tools related to environment design, scheduling, social accountability, and how to overcome obstacles. If you want to live more from your values and achieve your goals this year, this is one to return to!
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| Watch/Listen to the Full Episode |
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ASK RICK: |
Once an uncomfortable pattern has developed, bad expectations seem to be a self-fulfilling prophecy for some folks – is there a basic first step to break the pattern? |
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The first step is always self-awareness; without it, we're flying blind. Try to step back in your mind and observe your reactions without being swept away by them. |
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"Then bring compassion – the simple wish that a being not suffer – to yourself." |
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Researchers have found that self-compassion builds resilience and well-being, plus it helps us treat others better; many studies have shown that people are more able and willing to be patient, reasonable, and kind when their own cup runneth over.
I also like to try to help myself feel the rewards that will come to me from breaking my patterns and acting more skillfully in the future. This helps incline my brain in that direction – sort of like the proverbial rider dangling a carrot in front of a donkey. |
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RICK'S PICK: |
Did Buddha Teach Self-Help? |
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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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