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

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    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.

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    About your host

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    Diana Hill

    Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. Host of the podcast Wise Effort with Dr. Diana Hill and author of The Self-Compassion Daily Journal, The ACT Daily Journal, and the upcoming book Wise Effort, Diana works with organizations and individuals to develop psychological flexibility so that they can grow fulfilling and impactful lives.

    Integrating her over 20 years of meditation experience with yoga and psychological training, Diana guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. She is on the board for the Institute for Better Health, and blogs for Psychology Today and Mindful.org. Diana practices what she preaches in her daily life as a mom of two boys and bee guardian. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to learn more.