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

Overview

This episode dives into the concept of Wise Effort, a principle rooted in Buddhism and explored through the lens of Acceptance and Commitment Therapy (ACT). Clinical psychologist and author Diana Hill discusses how to align your energy and actions with your core values, overcome common obstacles like over-scheduling and burnout, and cultivate psychological flexibility to live a more intentional and fulfilling life.

Notable Quotes

- You hurt where you care. – Diana Hill, on how our anxieties often point to what matters most to us.

- "The view is so much better when you pull your head out of your *." – Dan Harris, on the clarity that comes from stepping back from self-absorbed thoughts.

- Love will energize you instantly. It’s better than any workout plan you can find on the planet. – Diana Hill, on the transformative power of prioritizing love in relationships.

🧘‍♀️ Wise Effort: Aligning Actions with Values

- Diana Hill defines Wise Effort as using your energy in ways that align with your values, regenerate you, and contribute positively to others.

- The concept originates from the Eightfold Path in Buddhism and is a cornerstone of ACT, emphasizing psychological flexibility over symptom elimination.

- Wise effort involves balancing intensity with alignment, ensuring your actions reflect your deeper intentions rather than societal expectations or habitual patterns.

🌀 Overcoming Obstacles to Wise Effort

- Stuck in a Story: Many of us operate based on inherited or self-imposed narratives about success, productivity, or worth. Recognizing and questioning these stories is key.

- Avoiding Discomfort: Efforts to escape difficult emotions often lead to secondary problems, such as procrastination or strained relationships.

- Holding On Too Tight: Resistance to change or clinging to control creates rope burn in life. Embracing impermanence can redirect energy toward growth.

🧠 Psychological Flexibility and ACT

- ACT focuses on accepting thoughts and feelings without trying to eliminate them, fostering flexibility in behavior and attention.

- Techniques like diffusion help create distance from unhelpful thoughts, allowing you to focus on what truly matters.

- Diana Hill highlights six core processes of ACT, including values clarification, emotional openness, and behavioral adaptability, as tools for navigating life’s challenges.

🌳 Focusing Your Genius Energy

- Genius energy refers to your unique combination of strengths, interests, and abilities. Identifying and channeling this energy toward your values can unlock flow and fulfillment.

- Beware of overusing or misdirecting your genius, which can lead to burnout or imbalance. For example, emotional sensitivity can be a gift in therapy but overwhelming in personal settings.

- Values act as a compass, guiding how you apply your genius energy in relationships, work, and creativity.

💡 Practical Tools for Wise Effort

- Yes, Thank You, Thank You: A walking meditation practice to cultivate gratitude and presence in your body.

- Radical Acceptance: Opening up to uncomfortable emotions or realities without resistance, enabling clearer decision-making and action.

- Diffusing from Depleters: Recognize and step back from unhelpful thoughts about energy-draining people or situations, reclaiming focus and vitality.

- Regret as a Compass: Reflecting on regrets can illuminate your core values and inspire actionable changes.