Show notes
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanExpressVPN: https://expressvpn.com/hubermanEight Sleep: https://eightsleep.com/hubermanJoovv: https://joovv.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Ethan Kross00:02:45 Sponsors: ExpressVPN & Eight Sleep00:05:38 Inner Voice & Benefits00:10:33 Music & Emotions00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch00:27:16 Tool: Expressive Writing; Sensory Shifters00:30:41 Sponsors: AG1 & Joovv00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling00:44:01 Decision Making, Individualization; Tool: Exercise00:50:24 “Chatter,” Trauma, Depression, Anxiety00:54:37 Sponsor: Function00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting01:13:41 Time, Chatter & Flow01:18:01 Focusing on Present, Mental Time Travel01:22:49 Texting, Social Media, Sharing Emotions01:28:31 AI & Individualized Tools for Emotional Regulation01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control01:56:00 Emotional Regulation & Shifters, Screens02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation02:15:52 Tool: Stop Intrusive Voices; Anxiety02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement02:31:02 “Cognitive Velocity”; Resetting02:36:43 Transition States, Tool: Goal Pursuit & WOOP02:43:59 Attention, Emotional Flexibility; Avoidance02:54:15 Emotional Contagion03:00:22 Validating Emotions, Wisdom; Shift Book03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
