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This is the podcast\u2019s five-year anniversary, and over that time I\u2019ve submerged myself in psychology, self-help, and personal growth content - and as a result I\u2019ve changed in many important ways. At the same time, some things have been very hard to change. It's surprising how even after learning so much I still often\xa0feel like I\u2019m pushing the same old rocks up the same old hills.\xa0\nOn today\u2019s episode I\u2019m joined by Dr. Rick Hanson to explore why we struggle to get better, how much change is realistically possible, what makes real change hard, the hidden barriers to lasting change, and what we can do to overcome them.\nWatch the Episode: Prefer watching video? You\xa0can watch this episode on YouTube.\nKey Topics:\n0:00: Introduction\n3:55: Why do you want to change?\n4:50: Four fundamental strategies\n7:00: Three common issues\n9:20: Effort, skillfulness, and luck\n12:40: People\u2019s autonomy about whether they want to change or not\n13:50: \u201cTailwinds\u201d to help yourself\n17:30: Secondary gains, avoiding change, and naming payoffs and costs\n24:15: Levity and affection for yourself\n27:15: Starting by owning that we choose our behavior\n30:10: Resistance and the parts of us that don\u2019t want to change\n34:00: Framing, starting with benefits, and absolving shame\n39:35: Tactics vs. Strategies\n42:30: Celebrating small change, aiming for big healing\n46:40: Recap\nNew Online Course From Dr. Rick: Learn the tools you need to build strong, healthy, fulfilling relationships of all kinds in Rick's new Strong Heart Relationship Series. The program begins on February 18th, and all the teaching is recorded so you can watch on your own schedule. Visit RickHanson.net/strongheart\xa0to learn more and get 20% with coupon code BeingWell20.\nSponsors:\nThis podcast is sponsored by BetterHelp, and you can join over a million people using the world\u2019s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!\nWant to sleep better? Try the Calm app! Visit calm.com/beingwell for 40% off a premium subscription.\nConnect with the show:\n\nSubscribe on iTunes\n\nFollow Forrest on YouTube\n\nFollow us on Instagram\n\nFollow Forrest on Instagram\n\nFollow Rick on Facebook\n\nFollow Forrest on Facebook\n\nVisit Forrest's website