Episode 202

Inside Information About Your Brain with Dr. Jud Brewer

Published on: 1st June, 2026

Do you feel stuck in worry loops that drain your energy and pull you out of the present moment? In this episode of The Wise Effort Show, Dr. Diana Hill talks with neuroscientist and psychiatrist Dr. Judson Brewer about “inside information” on the brain—especially the default mode network and how self-focused rumination and worry activate the posterior cingulate cortex. They explore new, encouraging research showing that experienced meditators don’t show the same activation during worry recall, and that even beginners can deactivate this brain region quickly using a simple mindfulness “noting” practice (labeling seeing, hearing, feeling, thinking). Diana and Jud also discuss using technology to interrupt addictive habit loops (like compulsive checking) and how moving beyond anxiety can open the door to integrity, kindness, and flourishing—grounded in the reminder that “your actions are your only belongings.”

Listen and learn:

  • Your brain has a “me network” that can drain your energy.
  • Noticing changes your relationship to experience.
  • The goal is not just less anxiety, but more integrity, energy, and flourishing.
  • “My actions are my only belongings.”

Suggested Next Episode:

Busting Brain Myths With Dr. Judson Brewer

Related Resources

Get enhanced show notes for this episode

Diana's Events

Connecting With Diana

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

Next Episode All Episodes Previous Episode
Get the latest Wise Effort information!

Get the latest Wise Effort information!

Gain the wisdom and skills to help you put your energy into the life you want to live. I’m ready to help you get there.

    Support The Wise Effort Show

    A huge thank you to our supporters, it means a lot that you support our podcast.

    If you like the podcast and want to support it, too, you can leave us a tip using the button below. We really appreciate it and it only takes a moment!
    Support The Wise Effort Show
    A
    We haven’t had any Tips yet :( Maybe you could be the first!

    Listen for free

    Show artwork for The Wise Effort Show

    About the Podcast

    The Wise Effort Show
    The Science and Practice of Putting Your Energy Where It Matters Most
    The Wise Effort Show with Dr. Diana Hill is a show about how to live wisely.

    You’ll learn how to put your energy into places that matter most to you while making a difference in the world.

    This show is for you if:
    ...you’re a high achiever feeling burned out from tasks that don’t matter.
    ...you want to invest your energy in fulfilling and sustainable ways.
    ...you seek holistic living without the pressure of a rigid wellness checklist.
    ...you care about your physical, mental, emotional, and spiritual health.
    ...you appreciate science but are open to exploring spirituality and contemplative practices.
    ...you have an open, beginner’s mind.
    ...you believe there’s a better way to live and are ready to apply your wisdom.

    We don’t have to burn ourselves out or engage in things that are not worth it. We can put our energy where it matters most and savor the good along the way.

    Join us at the Wise Effort Show!
    Support This Show

    About your host

    Profile picture for Diana Hill

    Diana Hill

    Dr. Diana Hill, PhD is a clinical psychologist, executive consultant, and international trainer who helps leaders and teams navigate complexity without precedent. Her Wise Effort Method addresses a problem most high performers recognize immediately: the drive that got them here is now working against them. A leading voice in the evolution of Acceptance and Commitment Therapy, she co-leads ACT BootCamp with ACT founder Dr. Steven Hayes, trains the trainers, and serves as an instructor for the University of California's Climate Resilience Initiative. She has led executive retreats and intensives for leadership teams including Deckers Brands, Lightfully Behavioral Health, and YPO. Diana is the author of Wise Effort: How to Focus Your Genius Energy on What Matters Most and three other books, hosts the Wise Effort podcast, and has been featured on NPR, CNN, and The Wall Street Journal. With over 20 years of yoga and meditation practice, she teaches from embodied experience rather than theory alone — her sessions are experiential and transformational.