SOLVED with Mark Manson

• How to Manage Your Emotions

  What are emotions? Why do we feel anything at all? And more importantly — can we actually get better at feeling?In this episode, Drew and I dive headfirst into what might be the hardest question in all of psychology: what the actual f**k are emotions? We break down the biology, neuroscience, evolution, culture, and even language that shape how we feel — and why we often don’t understand what the hell is going on inside us. From ancient philosophy to brain scans, this is a deep (and occasionally weird) look into the emotional chaos that makes us human.We unpack everything from the origins of emotional intelligence (spoiler: it might be BS) to the science of emotional regulation, attachment styles, and the sneaky ways your culture wires your emotional defaults. Along the way, we explore why some relationships make you feel like a better person while others drain the life out of you, and how trauma, genetics, and childhood with your ability to keep it together.But this episode isn’t just about understanding emotions — it’s about learning how to work with them. And we give you a full emotional toolkit: a set of evidence-based tools to help you manage your emotions, build better relationships, feel more motivated, and yes — even feel more confident in yourself in the process.We also put together a free companion guide for this episode with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here: https://solvedpodcast.com/emotionsReady to stop listening to podcasts and actually start taking action? Join Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/emotionsSign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthroughChapters:0:00:00 Introduction0:04:47 Chapter 1: What Are Emotions?0:14:04 The Emotional Brain0:22:03 Neurotransmitters0:34:25 Evolution of Emotions0:39:53 How Life Experiences Shape Emotional Regulation0:48:41 Conclusion on What are Emotions0:49:45 Chapter 2: How Culture Influences Our Emotions0:55:44 Vietnam Bike Story1:00:05 Your Culture Trains You to Want Certain Feelings1:06:00 Culture Decides Whether Suppression is a Superpower or a Liability1:07:56 Paradox of Emotional Conformity1:16:36 How Language Shapes What You Feel1:29:23 Emotional Complexity1:36:25 Your Emotions Are Social Currency1:43:00 Conclusion to Culture defines our emotions1:44:08 Chapter 3: Historical and Philosophical Traditions on Emotions1:57:21 Modern Culture1:59:00 Chapter 4: The Four Schools of Emotional Regulation2:00:56 The Heart2:08:55 The Head2:18:37 The Soul2:28:50 The Body2:36:23 The Integrated Toolkit2:48:25 Chapter 5: Brilliant or Bullshit: Emotional Intelligence2:57:31 Chapter 6: Relationships and Emotional Regulation3:09:54 Attachment Theory3:27:29 Toxic Relationship3:36:49 Building Emotional Compatibility3:51:24 Conclusion Relationships3:57:24 Chapter 7: 80/20Follow me:https://instagram.com/markmanson/https://twitter.com/IAmMarkMansonhttps://facebook.com/Markmansonnet/https://linkedin.com/in/markmanson/https://www.tiktok.com/@iammarkmanson

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  4:23:13
• How to Stop Procrastinating

  In this second episode of Solved, Drew and I go deep into the psychology, history, and science of procrastination. From Plato and Aristotle to Freud and modern research, we break down why we delay the things that matter most—and how to actually stop.This isn't a “just set a timer” productivity talk. We’re diving deep into shame, identity, perfectionism, culture, and why procrastination is ultimately a *skill issue*, not a moral failure. We cover things like:- How humans have thought about putting things off for over 2000 years- The real reason you avoid the most important tasks in your life- Why “I work better under pressure” is (usually) BS- Why self-compassion is actually more motivating than guilt- Tons of practical, research-backed strategies you can start using todayAnd much, much, much more.We also put together a free companion guide with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here : https://solvedpodcast.com/procrastinationReady to stop listening to podcasts and actually start taking action? Join Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/procrastinationSign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthroughFollow me:https://instagram.com/markmanson/https://twitter.com/IAmMarkMansonhttps://facebook.com/Markmansonnet/https://linkedin.com/in/markmanson/https://www.tiktok.com/@iammarkmansonChapters00:00 Introduction01:05 Episode Roadmap08:20 What exactly is procrastination?15:50 Plato's Thoughts on Procrastination24:07 The Buddhist & Confucian Views on Procrastination26:19 Aristotle's Take on Procrastination33:50 Christianity and Procrastination46:53 Self-Compassion and Procrastination58:45 The Reformation and Procrastination1:04:25 Freud's Influence on Psychology1:06:40 Pleasure Principle and Reality Principle1:08:13 Id, Ego, and Superego1:10:26 Defense Mechanisms1:17:20 Adopting Habits as Identity1:23:05 The Influence of Childhood and Parenting on Procrastination1:33:42 Behaviorism1:41:21 Environmental Design1:46:10 Thriving Under Pressure: A Critique1:52:10 Expectation, Pressure, and Procrastination1:54:06 Critique of Behaviorism1:59:20 Time Management2:07:33 Knowledge vs Emotion in Procrastination2:16:43 Mark and Drew's Personal Productivity Systems2:20:37 Deep Work and Task Management2:23:12 Productivity System for ADHD2:29:26 Productive Procrastination2:34:22 Importance of Task Completion2:36:51 Existentialism and Purpose2:44:21 Purpose and Motivation2:53:40 Temporal Motivation Theory2:57:39 Limitations of Temporal Motivation Theory2:59:22 The Role of Technology in Procrastination3:07:10 The Dynamic Nature of Temporal Motivation Theory3:10:59 Critique of Temporal Motivation Theory3:16:41 Emotional Regulation Theory of Procrastination3:20:27 Understanding Emotional Regulation3:23:04 Managing Emotions and Environment3:28:09 Introduction to the RAIN Method3:31:07 The Six Types of Procrastinators3:40:21 The 80-20 of Procrastination3:46:21 Strategic Use of Friction3:56:11 Gamifying Tasks to Make Them More Interesting3:58:49 The Impact of Environment on Productivity4:01:07 The Role of Purpose in Overcoming Procrastination4:06:06 The Concept of "Minimum Viable Action"4:11:26 Addressing Underlying Emotions to Overcome Procrastination4:16:06 Leveraging Human Nature and Rewards4:20:06 The Social Aspect of Overcoming Procrastination4:21:19 Productive Procrastination: A Double-Edged Sword4:22:32 The Hidden Costs of Overcoming Procrastination4:39:12 Conclusion

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  4:41:03
• How to Find and Live by Your Values

  Welcome to the first episode of the Solved Podcast. Today, we are solving your values.Over eight years ago, I wrote The Subtle Art of Not Giving a F*ck—a book that, underneath all the swearing and irreverence, was really about one thing: values. What do you care about? What’s actually worth your time, your energy, your life?So in this kickoff episode of SOLVED, Drew and I are going deep into why your values are the foundation of everything—your happiness, your mental health, your relationships, your sense of meaning—and why so many of us today feel so lost.We break down the difference between chasing cheap dopamine hits and building real fulfillment, why not all values are created equal, how to figure out what your true values are, how to change your values, how to start living out your values more fully, and how values silently shape your decisions and relationships every day. If you’ve ever felt stuck, directionless, or like you’re living someone else’s life, this episode is the wake-up call you need. It’s time to stop drifting through life and start giving a fck about the right things. Forget the rest.Welcome to SOLVED.Get the Values companion guide for this episode: https://solvedpodcast.com/valuesReady to stop listening to podcasts and actually start taking action? Join the Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.comFollow me:https://instagram.com/markmanson/https://twitter.com/IAmMarkMansonhttps://facebook.com/Markmansonnet/https://linkedin.com/in/markmanson/https://www.tiktok.com/@iammarkmansonChapters00:00 Welcome to SOLVED07:47 Episode Roadmap09:31 CHAPTER 1: What are Values?10:26 Characteristics of Values14:23 Values vs. Psychological Needs vs. Preferences23:06 Schwartz's Values Wheel30:36 Instrumental and Terminal Values32:15 Hierarchy of Values38:35 Values Conflict42:35 Carol Ryff's Six Dimensions of Psychological Well-being57:01 Aristotle's Golden Mean as Virtue1:05:01 CHAPTER 2: Values and Your Relationships1:22:56 The Clash of Values in Relationships1:30:29 Identifying and Navigating Values in Relationships1:34:40 Understanding Compatibility Through Values1:37:25 CHAPTER 3: Where Do Values Come From?1:38:20 Margaret Mead's Cultural Relativism1:47:55 Mary Douglas's and the Grid-Group Framework1:56:20 Jonathan Haidt's Moral Foundations Theory2:09:26 The Allegory of the Taco Truck2:14:34 CHAPTER 4: Identifying Your Core Values2:16:58 Thought Experiments to Find Your Values2:32:16 The Instrumental Value of Golf2:41:45 The Role of Trauma in Value Change2:48:53 CHAPTER 5: How to Change Your Values2:50:44 Kazimierz Dabrowski and Positive Disintegration3:03:22 On Cults and Cognitive Dissonance3:16:26 Self-Confrontation and Value Change3:18:34 Charlie Munger's Maxim: Incentives and Behavior3:21:56 CHAPTER 6: Lessons and Takeaways3:36:30 The 80/20 of Values3:55:57 Reflecting on the Episode

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  4:06:31
• The Last Podcast

  New podcast launches May 1st! We'll be releasing on this same feed, so all you have to do is stay subscribed to this channel and you'll get all the new episodes as they come out.***After more than 70 episodes and 30 million downloads, I’ve decided to shut down The Subtle Art of Not Giving a F*ck Podcast. Yeah, I know—sounds a little crazy. But the truth is, I wasn’t having fun anymore. The guest treadmill, the pressure to play nice, the temptation to chase clicks instead of meaning—it all started to feel fake. So, I’m pulling the plug.BUT—I’m not going away. I’m launching something new. It’s called Solved—a no-ads, no-guests, deep-dive podcast where each episode tackles one major life topic and breaks it down thoroughly. Think: values, emotions, procrastination—done right, from every angle, with real research and clear implementation. It’s the podcast I wish already existed. So I’m making it. First episode drops May 1 st!Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthroughFollow me:https://instagram.com/markmanson/https://twitter.com/IAmMarkMansonhttps://facebook.com/Markmansonnet/https://linkedin.com/in/markmanson/https://www.tiktok.com/@iammarkmanson

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  23:29
• How to Find the Mindsets that Work For You (ft. Derek Sivers)

  I’ve got a special episode for you today. I sat down in person with my longtime friend and first-ever podcast guest, Derek Sivers. We haven’t recorded live before, and honestly, it shows—in the best way. It’s raw, weird, and filled with the kind of conversations we usually when we’re just hanging out together.We dig into Derek’s new book, Useful, Not True, and the big idea behind it: that our beliefs don’t need to be true to be helpful. That spins off into everything from remixing creative influences (metal + Dixieland jazz, anyone?) to why most podcasts—including mine—have gotten painfully predictable. We talk artistic reinvention, Bob Dylan, Bowie, Miles Davis, why most “thought leaders” are just regurgitating each other’s ideas, and why I'm ending the podcast as you know it—and what’s next!We also dive into the deeper stuff: the emotional power of belief, authenticity vs. performative vulnerability, therapy culture, and why sometimes the most liberating thing you can do is reject what everyone else thinks is necessary—relationships, kids, all of it.This was one of the most honest, meandering, and creatively energizing conversations I’ve had in a while. If you’re into big questions, unconventional ideas, and the occasional musical metaphor, this one’s for you.Derek’s new book- Useful, Not True: https://www.amazon.com/Useful-Not-True-Derek-Sivers-ebook/dp/B0D86K4XF5Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthroughFollow me: https://instagram.com/markmanson/https://twitter.com/IAmMarkMansonhttps://facebook.com/Markmansonnet/https://linkedin.com/in/markmanson/https://www.tiktok.com/@iammarkmanson

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  1:27:35

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