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Dr. Rick Hanson on How to Focus on the Good

In this thought-provoking episode, I sit down with Dr. Rick Hanson, the celebrated psychologist and bestselling author of Buddhaโ€™s Brain, Hardwiring Happiness, and Resilient. Renowned for blending cutting-edge science with timeless wisdom, Dr. Hanson unpacks the art and science of focusing on the good in a world that often highlights the negative.

We explore how to harness the brainโ€™s neuroplasticity to cultivate resilience, inner peace, and a sense of purpose. Whether youโ€™re feeling stuck in an invisible cage or simply seeking practical tools to rewire your mind for joy and fulfillment, this conversation will inspire you to embrace your power and live with intention.

Want to learn the 12 philosophies that the most successful people use to create a limitless life? Order John R. Milesโ€™s new book, Passion StruckTwelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

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โ€œPeople live inside the bars of an invisible cage.โ€

Dr. Rick Hanson

And in case you didnโ€™t already know it, John R. Miles (@John_R_Miles) takes your comments and questions for Momentum Friday right here every week! If you want him to answer your question, register your feedback, or tell your story on one of our upcoming weekly Momentum Friday episodes, drop us a line at momentumfriday@passionstruck.com. Now, letโ€™s dive in!

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Listen to the episode on Apple PodcastsSpotifyPodcast AddictPocket CastsStitcherCastboxGoogle PodcastsListen NotesAmazon Music, or on your favorite podcast platform. You can watch the interview on YouTube below.

How to Focus on the Good: Dr. Rick Hansonโ€™s Blueprint for Resilience and Positive Living

In this episode of the Passion Struck podcast, Dr. Rick Hanson, a renowned psychologist and New York Times bestselling author, discusses the importance of focusing on the positive aspects of life to cultivate resilience and meaningful relationships. He emphasizes that our brains are naturally biased towards negativity due to evolutionary factors, making it essential to consciously shift our focus to the good.

Dr. Hanson outlines a three-part strategy to combat negativity:

  1. Deal with the Bad: Acknowledge and address negative experiences without ruminating on them excessively.
  2. Turn to the Good: Actively seek out and recognize positive experiences in daily life, no matter how small.
  3. Take in the Good: Allow yourself to fully experience and feel the positive moments, which helps to reinforce and solidify these good feelings in your memory.

He highlights that mindfulness plays a crucial role in this process, as it fosters self-awareness and autonomy, enabling individuals to connect with their true selves and recognize their inherent worth. By practicing mindfulness, people can cut the strings of past experiences that may hold them back, leading to a greater sense of agency and the ability to form deeper connections with others.

Dr. Hanson also discusses the significance of inner strengths, such as emotional intelligence, empathy, and self-regulation, in navigating relationships. He encourages listeners to engage in small, deliberate actions that expand their sense of agency and autonomy, ultimately leading to more fulfilling and meaningful interactions with others.

In this episode with Dr. Rick Hanson, weโ€™ll cover:

  • Understand the negativity bias: Discover why your brain clings to negative experiences and how to counteract it with simple yet effective practices.
  • The invisible cage of the mind: Learn how unconscious mental patterns keep you stuck and actionable ways to shatter those mental bars.
  • Practical neuroplasticity: Explore how you can intentionally rewire your brain for happiness, focus, and emotional balance.
  • Mindfulness in daily life: Gain tips on integrating mindfulness into your routine to cultivate peace and presence.
  • The power of gratitude: Understand why focusing on whatโ€™s good can radically transform your outlook and enhance your relationships.

WHY IS THIS EPISODE WITH DR. RICK HANSON A MUST-LISTEN?

This episode is a must-listen because it combines groundbreaking neuroscience with accessible practices that anyone can apply. Dr. Hansonโ€™s wisdom will empower you to shift your mindset, break free from limiting beliefs, and intentionally create a life filled with purpose and positivity. If youโ€™re ready to challenge the way you think and embrace your true potential, this episode is for you.

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STARTER PACKS

Inspirational quote said by Dr. Rick Hanson for the Passion Struck Podcast with John R. Miles episode 559 on How to Focus on the Good

Are you new to the show? These Starter Packs are collections of our most popular episodes grouped by topic, and we now have them on Spotify.

You can also browse starter packs for existing listeners to find your old favorites. Every week, John interviews everyday heroes from all walks of life. Learn how to subscribe to the show and never miss a new episode and topic.

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The Power of Agency: Overcoming Helplessness and Reclaiming Control

During this enlightening Passion Struck Podcast interview, renowned psychologist and New York Times bestselling author Dr. Rick Hanson shared profound insights into the critical role of personal agency in overcoming helplessness. Drawing on his decades of expertise in neuroscience and psychology, as well as the principles outlined in his book Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness, Dr. Hanson explained how a sense of agency can empower individuals to navigate challenges and reclaim control over their lives.

Agency, as Dr. Hanson describes, is the recognition and exercise of oneโ€™s capacity to make choices and take meaningful actions, even in the face of adversity. Many people, he noted, feel trapped in what he referred to as an โ€œinvisible cageโ€ โ€” a psychological state shaped by past traumas, limiting beliefs, or external circumstances that perpetuate feelings of helplessness. These bars may be invisible, but their impact is profoundly real, often leading to anxiety, stagnation, or a sense of being stuck in life.

Breaking the Cycle of Helplessness: Dr. Hanson highlighted that one of the most significant barriers to agency is the brainโ€™s natural negativity bias, which evolved to prioritize threats and risks over opportunities. While this bias once helped our ancestors survive, it can now reinforce feelings of powerlessness if left unchecked. By acknowledging this tendency, individuals can begin to shift their focus from what they cannot control to what they can.

In the interview, Dr. Hanson outlined actionable steps to foster agency:

  1. Recognize Small Wins: Start by identifying and celebrating small, everyday achievements. This practice builds confidence and rewires the brain to notice positive outcomes.
  2. Expand Your Sphere of Control: Focus on areas of life where you have influence, no matter how small. This could include your habits, mindset, or relationships.
  3. Practice Mindfulness: By cultivating self-awareness, mindfulness helps individuals recognize unhelpful patterns and empowers them to respond thoughtfully rather than react automatically.
  4. Reclaim Your Narrative: Challenge and rewrite the stories you tell yourself about your abilities, worth, and potential.

The Intersection of Agency and Resilience

Dr. Hanson emphasized that agency is foundational to resilience, which he explores in depth in Resilient. When individuals feel they have the power to shape their own lives, they are better equipped to handle setbacks and bounce back from challenges. This resilience, in turn, fosters a greater sense of autonomy and purpose, creating a positive feedback loop that reinforces personal growth.

By engaging in small, deliberate actions that nurture agency, individuals can break free from the constraints of helplessness and reclaim their lives. As Dr. Hanson eloquently shared during the conversation, โ€œEven when the world feels out of control, your inner world is yours to shape.โ€ This empowering message reminds us that while lifeโ€™s challenges are inevitable, our response to them is within our grasp.

THANKS, RICK HANSON

If you enjoyed this interview with Dr. Rick Hanson, let him know by clicking on the link below and sending him a quick shout on Instagram:

Click here to show Dr. Rick Hanson your thoughts about todayโ€™s episode on Instagram

Click here to let John R. Miles know about your number one takeaway from this episode!

If you want us to answer your questions or you want John to discuss a topic on one of our upcoming Momentum Friday episodes, drop us a line at momentumfriday@passionstruck.com.

RESOURCES FROM THE SHOW WITH RICK HANSON

Please note that some of the links on this page (books, movies, music, etc.) lead to affiliate programs for which The Passion Struck podcast receives compensation. Itโ€™s just one of the ways we keep the lights on around here. Thank you so much for being so supportive!

  1. Dr. Rick Hansonโ€™s Website
  2. Dr. Rick Hansonโ€™s Instagram
  3. Dr. Rick Hansonโ€™s Twitter
  4. The Global Compassion Coalition
  5. BUY Dr. Rick Hansonโ€™s Book โ€˜Buddhaโ€™s Brainโ€™: https://amzn.to/40wlB8X
  6. BUY Dr. Rick Hansonโ€™s Book: Hardwiring Happiness
  7. BUY Dr. Rick Hansonโ€™s Book: Resilient
  8. Passion Struck Core Value System: https://passionstruck.com/the-passion-struck-core-belief-system/
  9. Listen to Passion Struckโ€™s interviews with New York Times bestselling authors Gretchen Rubin and Seth Godin.
  10. Check out Passion Struckโ€™s Episode Starter Packs on Spotify or Passion Struck starter packs to get started with the podcast.

My solo episode on 6 Ways to Build Resilience

My episode with Jesse Bradley on Use the Power of Hope to Overcome Adversity

Canโ€™t miss my episode with Dacher Keltner on How You Cultivate Awe and Moral Beauty in Life

Catch my interview with Amanda Slavin on How to Change Lives By Inspiring Change

Watch my solo episode on The Incredible Power of Being Resilient

About Todayโ€™s Guest, Dr. Rick Hanson

Passion Struck with John R. Miles album cover EP 559 with Dr. Rick Hanson How to Focus on the Good

Dr. Rick Hanson is a renowned psychologist, New York Times bestselling author, and expert in mindfulness, resilience, and positive neuroplasticity. He is the author of acclaimed books such as Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence and Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. Dr. Hanson combines insights from neuroscience, psychology, and contemplative practices to help individuals cultivate inner strengths and thrive in a challenging world.

With a deep commitment to making science accessible and actionable, Dr. Hanson has spent decades teaching people how to rewire their brains for greater happiness and resilience. His work has been featured in leading publications and platforms worldwide, and he is known for his ability to translate complex concepts into practical tools for personal growth. As a sought-after speaker and teacher, Dr. Hanson inspires audiences with his blend of scientific expertise and heartfelt wisdom, empowering them to navigate life with calm, strength, and purpose.

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