How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross
Huberman Lab
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.com
Thank you to our sponsors
ExpressVPN: expressvpn.com/huberman
Eight Sleep: eightsleep.com/huberman
Joovv: joovv.com/huberman
Function: functionhealth.com/huberman
00:00:00 Dr. Ethan Kross
00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits
00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions
00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
00:27:16 Tool: Expressive Writing; Sensory Shifters
00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
00:44:01 Decision Making, Individualization; Tool: Exercise
00:54:37 Sponsor: Function
00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
01:13:41 Time, Chatter & Flow
01:18:01 Focusing on Present, Mental Time Travel
01:22:49 Texting, Social Media, Sharing Emotions
01:28:31 AI & Individualized Tools for Emotional Regulation
01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions
01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control
01:56:00 Emotional Regulation & Shifters, Screens
02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools
02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation
02:15:52 Tool: Stop Intrusive Voices; Anxiety
02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement
02:36:43 Transition States, Tool: Goal Pursuit & WOOP
02:43:59 Attention, Emotional Flexibility; Avoidance
02:54:15 Emotional Contagion
03:00:22 Validating Emotions, Wisdom; Shift Book
03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, my guest is <a href="https://www.ethankross.com/">Dr. Ethan Kross, Ph.D.</a>, professor of psychology at the University of Michigan, director of the <a href="https://selfcontrol.psych.lsa.umich.edu/">Emotion & Self-Control Laboratory</a>, and author of the bestselling book <a href="https://amzn.to/3Z4JLFB"><em>Chatter</em></a>. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.</p><p><br></p><p>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.</p><p><br></p><p>Access the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/dr-ethan-kross-how-to-control-your-inner-voice-increase-your-resilience">hubermanlab.com</a>.</p><p><br></p><p>Pre-order Andrew's new book, <em>Protocols</em>: <a href="https://protocolsbook.com/">protocolsbook.com</a></p><p><br></p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p><p>ExpressVPN: <a href="https://expressvpn.com/huberman">https://expressvpn.com/huberman</a></p><p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p><p>Joovv: <a href="https://joovv.com/huberman">https://joovv.com/huberman</a></p><p>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a></p><p><br></p><h2>Timestamps</h2><p>00:00:00 Dr. Ethan Kross</p><p>00:02:45 Sponsors: ExpressVPN & Eight Sleep</p><p>00:05:38 Inner Voice & Benefits</p><p>00:10:33 Music & Emotions</p><p>00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions</p><p>00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch</p><p>00:27:16 Tool: Expressive Writing; Sensory Shifters</p><p>00:30:41 Sponsors: AG1 & Joovv</p><p>00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling</p><p>00:44:01 Decision Making, Individualization; Tool: Exercise</p><p>00:50:24 “Chatter,” Trauma, Depression, Anxiety</p><p>00:54:37 Sponsor: Function</p><p>00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media</p><p>01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting</p><p>01:13:41 Time, Chatter & Flow</p><p>01:18:01 Focusing on Present, Mental Time Travel</p><p>01:22:49 Texting, Social Media, Sharing Emotions</p><p>01:28:31 AI & Individualized Tools for Emotional Regulation</p><p>01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions</p><p>01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces</p><p>01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control</p><p>01:56:00 Emotional Regulation & Shifters, Screens</p><p>02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools</p><p>02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation</p><p>02:15:52 Tool: Stop Intrusive Voices; Anxiety</p><p>02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement</p><p>02:31:02 “Cognitive Velocity”; Resetting</p><p>02:36:43 Transition States, Tool: Goal Pursuit & WOOP</p><p>02:43:59 Attention, Emotional Flexibility; Avoidance</p><p>02:54:15 Emotional Contagion</p><p>03:00:22 Validating Emotions, Wisdom; Shift Book</p><p>03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p><p><br></p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/32)
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.com
Thank you to our sponsors
ExpressVPN: expressvpn.com/huberman
Eight Sleep: eightsleep.com/huberman
Joovv: joovv.com/huberman
Function: functionhealth.com/huberman
00:00:00 Dr. Ethan Kross
00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits
00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions
00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
00:27:16 Tool: Expressive Writing; Sensory Shifters
00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
00:44:01 Decision Making, Individualization; Tool: Exercise
00:54:37 Sponsor: Function
00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
01:13:41 Time, Chatter & Flow
01:18:01 Focusing on Present, Mental Time Travel
01:22:49 Texting, Social Media, Sharing Emotions
01:28:31 AI & Individualized Tools for Emotional Regulation
01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions
01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control
01:56:00 Emotional Regulation & Shifters, Screens
02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools
02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation
02:15:52 Tool: Stop Intrusive Voices; Anxiety
02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement
02:36:43 Transition States, Tool: Goal Pursuit & WOOP
02:43:59 Attention, Emotional Flexibility; Avoidance
02:54:15 Emotional Contagion
03:00:22 Validating Emotions, Wisdom; Shift Book
03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, my guest is <a href="https://www.ethankross.com/">Dr. Ethan Kross, Ph.D.</a>, professor of psychology at the University of Michigan, director of the <a href="https://selfcontrol.psych.lsa.umich.edu/">Emotion & Self-Control Laboratory</a>, and author of the bestselling book <a href="https://amzn.to/3Z4JLFB"><em>Chatter</em></a>. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.</p><p><br></p><p>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.</p><p><br></p><p>Access the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/dr-ethan-kross-how-to-control-your-inner-voice-increase-your-resilience">hubermanlab.com</a>.</p><p><br></p><p>Pre-order Andrew's new book, <em>Protocols</em>: <a href="https://protocolsbook.com/">protocolsbook.com</a></p><p><br></p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p><p>ExpressVPN: <a href="https://expressvpn.com/huberman">https://expressvpn.com/huberman</a></p><p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p><p>Joovv: <a href="https://joovv.com/huberman">https://joovv.com/huberman</a></p><p>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a></p><p><br></p><h2>Timestamps</h2><p>00:00:00 Dr. Ethan Kross</p><p>00:02:45 Sponsors: ExpressVPN & Eight Sleep</p><p>00:05:38 Inner Voice & Benefits</p><p>00:10:33 Music & Emotions</p><p>00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions</p><p>00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch</p><p>00:27:16 Tool: Expressive Writing; Sensory Shifters</p><p>00:30:41 Sponsors: AG1 & Joovv</p><p>00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling</p><p>00:44:01 Decision Making, Individualization; Tool: Exercise</p><p>00:50:24 “Chatter,” Trauma, Depression, Anxiety</p><p>00:54:37 Sponsor: Function</p><p>00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media</p><p>01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting</p><p>01:13:41 Time, Chatter & Flow</p><p>01:18:01 Focusing on Present, Mental Time Travel</p><p>01:22:49 Texting, Social Media, Sharing Emotions</p><p>01:28:31 AI & Individualized Tools for Emotional Regulation</p><p>01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions</p><p>01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces</p><p>01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control</p><p>01:56:00 Emotional Regulation & Shifters, Screens</p><p>02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools</p><p>02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation</p><p>02:15:52 Tool: Stop Intrusive Voices; Anxiety</p><p>02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement</p><p>02:31:02 “Cognitive Velocity”; Resetting</p><p>02:36:43 Transition States, Tool: Goal Pursuit & WOOP</p><p>02:43:59 Attention, Emotional Flexibility; Avoidance</p><p>02:54:15 Emotional Contagion</p><p>03:00:22 Validating Emotions, Wisdom; Shift Book</p><p>03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p><p><br></p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>