Mentally Stronger with Therapist Amy Morin

Latest Episodes:

323 — Always Bracing for the Worst? Here's Why Becoming a Realistic Optimist Is Better for Your Health with Dr. Deepika Chopra Jun 08, 2026

Show notes

Have you ever told someone, "I'm not an optimist, I'm a realist" because the whole "good vibes only" thing seems irritating, and you don't want to set yourself up for disappointment?

A lot of us brace for the worst on purpose. We think if we expect the worst, we'll either be right or pleasantly surprised. But bracing for disaster can be bad for your health.

My guest today is Dr. Deepika Chopra — a clinical health psychologist known as The Optimism Doctor® and the author of The Power of Real Optimism.

Some of the things we discuss are:

What real optimism actually looks like in the middle of grief, stress, or a bad diagnosis
The difference between real optimism and toxic positivity — and why "just think positive" can make people feel worse
The question that opens the door to a different outcome without forcing you to fake a feeling
The surprising physical health benefits of optimism
Why optimism is a learnable skill
The a one-minute end-of-day practice that rewires your brain to become more optimistic
Why awe is even more powerful than gratitude for shrinking anxiety
My top three strategies for becoming a real optimist starting today

Links & Resources

The Power of Real Optimism

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322 — This 60-Second Mental Strength Play Will Help You Stop Procrastinating (And It Doesn't Require Willpower) Jun 05, 2026

Show notes

Want more mental strength plays? Pick up a copy of The Mental Strength Playbook.

Do you procrastinate more than you'd like to admit? You've probably told yourself the problem is willpower, motivation, or self-discipline. But, procrastination usually has nothing to do with those things.

It has to do with trying to avoid an uncomfortable feeling. Fortunately, there's a simple mental strength play that can help you start taking action fast. And the best news is, in less than a minute you can get yourself working on that project. It's backed by science and it can help you get moving on those tasks you dread.

Some of the things I talk about are:

Why calling yourself "lazy" or "undisciplined" is the exact story that keeps you stuck—and what's really driving your procrastination.
How dread quietly turns a small task into a huge source of dread.
Why procrastination thrives in isolation.
The "Text a Motivation Buddy" play—and how I used it to finally edit the section of my book I'd been avoiding for weeks.
The three science-backed reasons a single text message can do what willpower can't.
How to run the play in five steps, including the specific way to word your text so it actually works.
The buddy you should never pick (the lovable friend who'll talk you into lunch instead).
The simple "time swap" variation that gets you and a friend both unstuck at once.

⁠118 — How to Do Something You Hate

⁠⁠⁠⁠244 — The Science of Motivation: How to Get Things Done When You Feel Stuck

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Bonus Episode - How To Manage Your Anger with Mike Pesca Jun 03, 2026

Show notes

This week we’re sharing a special episode from our friends at How To!, the 2026 Ambie Award-nominated “Best Personal Growth Podcast” that’s back with a new host and new topics to fuel your curiosity.

Each week on How To!, award-winning journalist Mike Pesca tackles a listener’s question – on topics ranging from travel and finance to health and relationships – with help from world-class experts who actually know what they're talking about. Think of it as eavesdropping on someone else's therapy session, without the co-pay or awkward silence.

And today, we’re sharing their recent episode “How To Manage Your Anger” where Mike interviews psychologist Dr. Ryan Martin, known as the Anger Professor, who helps Tyler, a science teacher and dad to a blended family, understand the core principles that spark Tyler’s frustration.

Tyler holds himself to high expectations, placing a deep value on self-sufficiency and the social contract. However, he gets incredibly frustrated when others do not hold themselves to those same standards. I’m excited about this one - it’s not something we’ve covered on the show before.

And for more interviews like this, make sure to follow How To! on Apple Podcasts, Spotify, or wherever you get your podcasts. And tell them we sent you.

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321 — How to Use Constraints to Spark Better Ideas, Make Faster Decisions, and Live With Less Regret With Bestselling Author David Epstein Jun 01, 2026

Show notes

Have you ever scrolled Netflix for 25 minutes, finally picked something—and then couldn't enjoy it because you kept wondering if there was something better? Or told yourself that if you just had more time, more space, or more freedom, you'd finally write the book, start the business, or get serious about the creative work you keep putting off?

We've been sold the idea that more options and more freedom make us happier and more creative. But what if the opposite is true—what if all that freedom is actually making you stay stuck?

My guest is David Epstein, a New York Times bestselling author whose TED talk has been viewed more than eight million times. His new book, Inside the Box, makes the case that the limits we resent might be the very thing standing between us and our best work.

Some of the things we discuss are:

Why "think outside the box" is actually terrible advice—and what your brain does instead when you hand it a blank page.
The reason too much freedom raises your anxiety.
The jazz pianist who turned a near-disaster into the best-selling solo piano album of all time.
The "satisficing" rule a Nobel Prize winner used to free up his mind—and why he owned only three sets of clothes.
Why "maximizers" who hunt for the best option end up less satisfied, more regretful, and unhappier with their lives.
David's simple three-letter framework (BCS) for putting useful constraints into your work and your day.
The almost embarrassingly simple trick David uses to become a morning person and never skip a workout.
The Therapist's Take: my three favorite strategies for using constraints to think more creatively, make faster decisions, and grow mentally stronger.

126 — Overcome Choice Overload to Make Smarter, Faster Decisions without Regret

⁠316 — How Talking to a Duck Will Solve Any Problem Fast (And Why Thinking Harder Fire Backfires)

Links & Resources

Inside the Box

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320 — Dreading a Difficult Person? This Play Makes Them Less Draining—and Almost Entertaining May 29, 2026

Show notes

Want more plays to help you stay mentally strong? PIck up a copy of The Mental Strength Playbook.

Have you ever wasted a whole day dreading a one-hour meeting? Or braced yourself for a family gathering because you dreaded seeing the family member who makes inconsiderate comments?

The interaction with difficult people usually don't wear you out. It's the anticipation of seeing them that is draining. A meeting might only last an hour, but you can lose six hours dreading it.

Fortunately, a simple mental strength play can turn everything around. If you run it well, and the people who used to drain you might actually start to feel a little entertaining.

Some of the things I talk about are:

Why my therapist sister and I started playing Behavior Bingo at family gatherings.
Why dread is so exhausting, and what your nervous system is actually doing while you brace for impact.
How shifting from being a participant in a stressful situation to being an observer of it changes the way your brain processes the whole thing.
The surprising reason the people who get under your skin are also the most predictable people on the planet.
The four steps to building and running your own Behavior Bingo game.
The four pitfalls that can make this play backfire (including the one mistake that turns emotional distance into office drama).
When Behavior Bingo is the wrong play—and the harder conversation to have instead.

Related Episodes ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

298 — The Gray Rock Strategy: How to Handle Toxic People Without Losing Your Mind

⁠⁠⁠89 — Dealing With a Narcissist? How to Empower Yourself with Dr. Ramani Durvasula

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319 — How to Beat Brain Fog and Prevent Dementia With Harvard-Trained Dr. Majid Fotuhi May 25, 2026

Show notes

Most of us don't think about brain health until something goes wrong. We think it's normal to experience brain fog or we just accept cognitive decline is inevitable as we age.

Science shows you can physically change your brain at any age. You can grow new neurons, build stronger connections, and even shrink your risk of Alzheimer's — and it doesn't require anything mysterious or extreme.

My guest is Dr. Majid Fotuhi, a renowned neurologist and one of the world's leading experts in brain health. He received his MD from Harvard Medical School and his PhD in Neuroscience from Johns Hopkins University School of Medicine, where he now serves as an adjunct professor at the Mind/Brain Institute. He's also the author of the new book The Invincible Brain.

Some of the things we discuss are:

Why your brain is an organ you can care for like your teeth or your heart — not a mysterious black box you're stuck with
The 12-week brain fitness study that showed older adults physically grew their brains by 1–3%, making them up to three years younger on an MRI
Why genetics play a surprisingly small role in late-life Alzheimer's — and how exercise can cancel out the effects of the highest-risk gene
The exact amount of exercise that strengthens your brain (and why doing more than this won't help)
Why sleep is an active brain-cleaning process — and what 20+ years of insomnia does to the memory center of your brain
The one rule about food Dr. Fotuhi cares about more than keto vs. Mediterranean vs. vegetarian
How chronic stress physically shrinks your brain, plus the perspective shift his daughter learned that keeps her calm under pressure
Simple daily ways to challenge your brain — from memorizing names to license plates in traffic
The Therapist's Take: My top three strategies for building a physically stronger, younger brain starting today

91 — The Biggest Threats to Your Brain Health and the Lifestyle Changes You Should Make Today to Stay Sharp with Dr. Austin Perlmutter

212 — What Are You Feeding Your Brain? Here’s What You Need to Know About Your Mental Diet

Links & Resources

The Invincible Brain

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318 — How to Turn Anxiety Into a Competitive Advantage With a 2-Minute Play That Tricks Your Brain May 22, 2026

Show notes

Want strategies to help you stay mentally strong right now? Pick up a copy of The Mental Strength Playbook.

Have you ever been about to walk into something important — a big presentation, a tough call, a conversation you've been dreading — and your body just completely betrays you? Your heart is pounding, your palms are sweaty, your stomach is in knots. And no matter how many times you tell yourself to just calm down, it doesn't work?

When they physical symptoms of anxiety spike, telling yourself to calm down is usually the worst thing you can do. So today I'm sharing a play that does the opposite of what your instinct tells you to do.

Some of the things I talk about are:

What was really happening backstage at my TEDx talk — and why I deliberately didn't try to calm down
Why "just calm down" backfires when your anxiety is giving you physical symptoms, like a racing heart
Why the label your brain puts on your physiological symptoms matters and how to assign it a different label
How a threat mindset quietly sabotages your performance, and what flips you into an opportunity mindset instead
The story of an NBA player whose game-day jitters were wrecking his performance — and the small change that turned his nerves into fuel
The four steps to run the play so you can calm down fast
The two mistakes that wreck this play ( including the subtle one almost everyone gets wrong)
Why your racing heart isn't proof that something's wrong or that you're not ready

Related Episodes ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

208 — Coping With Anxiety: An Anxiety Toolkit for Fast Relief

⁠⁠73 — Calm Intense Anxiety in 30 Seconds

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317 — The Goal You Keep Setting and Not Following Through On? Here's What's Actually Wrong With Bestselling Author Chris Bailey May 18, 2026

Show notes

Pick up a copy of The Mental Strength Playbook.

Do you ever set a goal you genuinely cared about — get healthier, write the book, finally save money — and two weeks later you can't make yourself take any action? Even when you have motivation and a good plan, sometimes, the action doesn't happen.

Closing the gap between what you intend to do and what you actually do has far less to do with trying harder than you'd expect, and far more to do with a smarter approach.

My guest today is Chris Bailey, a productivity expert and the bestselling author of Intentional. Hedraws on years of research — and conversations with Buddhist monks — to explain what actually moves us from intention to action, and why forcing yourself is the least effective tool you have.

Some of the things we discuss are:

The reason your goal keeps turning into disappointment and the one word Chris uses to describe what a goal actually is
The simple subtraction problem happening in your brain every time you choose the couch over the goal
How to conduct an "aversion audit"
The five things that make a task feel impossible to start and why naming them is half the battle
Why the early-rising, tea-drinking version of you in your head is sabotaging you and what the research says about whether 5am people are actually more successful
The 12 values and how to instantly tell if a goal is even yours
What it means when you can't connect a goal to anything you value — and the uncomfortable truth about whose goal it might be
Why guilt isn't the enemy and what it's actually trying to tell you
My three favorite strategies that will help you start to get more intentional today

Links & Resources

⁠⁠⁠⁠⁠⁠Intentional⁠⁠

Take the Values Test

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316 — How Talking to a Rubber Duck Will Solve Any Problem Fast (And Why Thinking Harder Fire Backfires) May 15, 2026

Show notes

Buy a copy of The Mental Strength Playbook.

Whether you're trying to figure out how to address a problem with a friend or you're struggling to make a decision about what to do next week, thinking about a problem can be exhausting. And the more you think about solutions, the more you struggle to find an answer.

Fortunately, there's a simple strategy that can help you uncover the solution fast. Not only is it backed by science, but it's also used by engineers at companies like Amazon and Toyota. Today, I'm walking you through exactly how to run this play.

Some of the things I talk about are:

Why thinking harder actually keeps you stuck — and the surprising shift that breaks the loop fast.
The community college student who walked into class with a brightly colored rubber duck — and what happened to her grades after that.
Why engineers swear by this exact strategy when they hit a wall on a tough problem.
The cognitive psychology behind the "self-explanation effect" — and three specific things that happen in your brain the moment you start talking out loud.
How I used this play while writing The Mental Strength Playbook — when I'd been stuck on the structure for weeks.
The four-step play you can run anywhere, with any object, anytime your brain locks up.
Why this strategy works just as well for tough boundary conversations and tangled family decisions as it does for work problems.
The two mistakes that wreck this play — plus one pro tip for when you can't talk out loud in a shared space.

Related Episodes ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

106 — Get Instant Stress Relief by Gaining Psychological Distance from Your Problems

⁠258 - 7 Sneaky Mindset Traps Draining Your Mental Strength (And How to Stop Them)

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315 — Can't Let Go of Your Stuff? The Sticky Note Trick That Reveals What's Really Holding You Back with Faith Roberson May 11, 2026

Show notes

Want to be mentally stronger today? Buy The Mental Strength Playbook.

Take a quick look around your home. How many piles of mail are sitting on the counter? How many clothes are in your closet that you haven't worn in two years? How much stuff is shoved in the garage, the spare room, or the storage unit you're still paying $200 a month for?

Most of us are drowning in stuff, and it's costing us more than we realize. The research is clear that clutter drains your energy, fragments your attention, and quietly raises your stress levels every single day. But it doesn't stop there. Clutter eats up your weekends, strains your relationships, and keeps you tethered to a version of yourself you've already outgrown. And the worst part is that buying more bins or spending another Saturday cleaning rarely fixes it.

My guest today is Faith Roberson, an organizing expert and author of What Stays and What Goes. She believes clutter isn't actually a discipline problem at all. It's an emotional one. And once you understand what's really keeping you stuck, letting go gets a whole lot easier.

Some of the things we discuss are:

Why clutter is almost never about laziness or discipline (and what it actually is)
The "emotional tagging" exercise that reveals what your stuff is really doing to you
How holding on to old belongings keeps you stuck in an identity you've outgrown
Why "does it spark joy?" isn't enough, and the better question to ask
The myth that selling your stuff is worth the time it takes
How to handle sentimental items without feeling like you're betraying someone you love
The three types of boundaries that determine whether your home actually feels like home
Why your stuff is probably worth a lot less than you think (and why that's good news)
The simple question to ask before keeping anything: can I actually care for this?
How clearing your space creates room for the person you're becoming next

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104 — What Your Sentimental Keepsakes Reveal About Your Self-Worth

40 — The Minimalists: Why You Should Declutter Your Life with Joshua Fields Millburn

Links & Resources

⁠⁠⁠⁠⁠What Stays and What Goes⁠

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