How to Take Back Your Evenings, with Guy Winch

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Guy Winch: Mind Over Grind Guy Winch is a psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His TED talks have attracted over 35 million views, and his books have been translated into more than 30 languages. He is co-host of the Ambie-nominated Dear Therapists podcast and the author of the book Mind Over Grind: How to Break Free When Work Hijacks Your Life (Amazon, Bookshop)*. Some of our parents got to work in the morning, put in a full day, and then by dinner time, didn’t think about work or do it until the next morning. That’s not reality for a lot of us today, so in this conversation, Guy and I explore what you can do to take back your evenings. Key Points Most work stress isn’t experienced at work. Healthy thinking is intentional and leads us somewhere useful. Unhealthy thinking (rumination) isn’t intentional and tends to repeat the same script. It feels more like unpaid work. To interrupt rumination outside of work, first label it and then associate it with disgust, disdain, and annoyance. Treat it like you would a skunk sitting next to you on the couch. Rituals help our brains make a distinction between time to work and time to recover. Rituals are most powerful when they invoke one or more of our five senses to signal a shift to our brains. Often we think of relaxation and recovery the same way our grandparents did who often did more manual work. Work today tends to be more mental and emotional, so indexing on ways to engage physically during recovery times is helpful. Rather than just assuming that doing nothing, sitting on a beach, or seeing the sights is the best vacation, consider engaging in the things you love that you normally don’t get to do. Resources Mentioned Mind Over Grind: How to Break Free When Work Hijacks Your Life by Guy Winch (Amazon, Bookshop)* Interview Notes Download my interview notes in PDF format (free membership required). Related Episodes Align Your Calendar to What Matters, with Nir Eyal (episode 431) What to