The Wise Effort Show

Do little annoyances keep piling up until you feel overwhelmed and reactive? In this episode, Diana Hill explores why annoyance isn’t just about what’s happening—it’s shaped by your capacity (stress, heat, hunger, sleep) and the story you tell about the incident. Diana shares how noticing her own story with an airline agent, Wade, helped her soften, connect, and respond differently—ultimately increasing her ability to be with what is.
Listen and learn:
How stressors like heat, hunger, and poor sleep reduce your capacity and increase irritation
Why the “story” you tell can turn a small incident into a bigger threat.
How separating from others fuels annoyance—and connection can shift it

Suggested Next Episode:
You can also enjoy Diana's related Bonus Meditation: Annoyance
Related Resources
Get enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events
Reserve your spot in Diana's Costa Rica retreat in 2026!
See Diana at an upcoming event

Connecting With Diana
Subscribe for free on Apple Podcasts and Spotify.
Leave a 5-star review on Apple so people like you can find the show.
Sign up for the free Wise Effort Newsletter.
Become a Wise Effort member to support the show.
Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Diana guides a meditation practice focused on increasing capacity to be with silence and open awareness. The practice emphasizes noticing the mind’s urge to comment or problem-solve, then letting go, leaning back, and relaxing into the silence and space around noise—like a “permanent layover” with nowhere to go and nothing to do—while adding warmth and kindness.
Suggested Next Episode:
You can also enjoy Diana's related talk--Episode 197 Secret Sangha: Annoyance.
Related Resources
Get enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events
Reserve your spot in Diana's Costa Rica retreat in 2026!
See Diana at an upcoming event

Connecting With Diana
Subscribe for free on Apple Podcasts and Spotify.
Leave a 5-star review on Apple so people like you can find the show.
Sign up for the free Wise Effort Newsletter.
Become a Wise Effort member to support the show.
Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Enjoy this Secret Sangha talk where Dr. Diana Hill describes recovery as a non-linear, stop-and-start process. She emphasizes psychological flexibility as a key predictor of doing well after major life events: knowing what matters most in the moment, using your skills, and taking feedback about what isn’t working. She highlights additional supports like social connection, positive emotion amid difficulty, and meaning-making. Diana shares her own recovery story and offers core practices.
Listen and learn:
To decide what and who recovery is worth it for
Ways to leave your “imaginary box”
The importance of focusing on small daily actions without waiting to feel different

Suggested Next Episode:
You can also enjoy Diana's related Bonus Meditation: Recovery
Related Resources
Get enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events
Reserve your spot in Diana's Costa Rica retreat in 2026!
See Diana at an upcoming event

Connecting With Diana
Subscribe for free on Apple Podcasts and Spotify.
Leave a 5-star review on Apple so people like you can find the show.
Sign up for the free Wise Effort Newsletter.
Become a Wise Effort member to support the show.
Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Diana guides walking meditation as a core recovery practice, comparing each step to a trusting fall and a snail’s glide. The practice invites letting go of self-focused stories, embodying chosen values through how one walks, and widening awareness to include others. Then you return to seated meditation to practice compassion by holding one difficult person, self-issue, or global concern with wishes for relief. Diana closes with a poem about recovery as lacing up worn running shoes and trusting the open road.
Suggested Next Episode:
You can also enjoy Diana's related talk--Episode 195 Secret Sangha: Recovery.
Related Resources
Get enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events
Reserve your spot in Diana's Costa Rica retreat in 2026!
See Diana at an upcoming event

Connecting With Diana
Subscribe for free on Apple Podcasts and Spotify.
Leave a 5-star review on Apple so people like you can find the show.
Sign up for the free Wise Effort Newsletter.
Become a Wise Effort member to support the show.
Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Are you growing? Growth is becoming more comfortable in your own skin and prioritizing what is most essential.
Growth is also letting go of needing to be the center of attention things.
In this week's, Secret Sangha we explore growth and a personal level to a transpersonal one.
Join me. It's a good one.
Listen and learn:
When to follow structure versus improvise, and recognizing when not to be the “star.”
How growth moves you towards self-transformation and deeper interconnection
That real growth often emerges when life cracks you open

Suggested Next Episode:
You can also enjoy Diana's related Bonus Meditation: Growth
Related Resources
Get enhanced show notes for this episodeOrder my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events
Reserve your spot in Diana's Costa Rica retreat in 2026!
See Diana at an upcoming event

Connecting With Diana
Subscribe for free on Apple Podcasts and Spotify.
Leave a 5-star review on Apple so people like you can find the show.
Sign up for the free Wise Effort Newsletter.
Become a Wise Effort member to support the show.
Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.