Good Life Project

It’s getting late, you know you “should” go to bed. But you just can't…or won’t. You tell yourself, just one more episode, or a few more minutes of scrolling, or a little more work to sneak in. It seems innocuous, but what if it was actually causing a world of harm? To your health, relationships, state of mind, performance at work, and more?

Our guest is Vanessa Hill, PhD, a leading sleep scientist and Research Fellow at CQ University, who specializes in the science of bedtime procrastination. She is a Science Communication Fellow at the Museum of Science and an expert in how our digital habits shape our rest.

And today, we’re talking about:
The near-addictive quality of sleep procrastination, and the hidden reason for it
The surprising research showing why blue light might not be the sleep villain we’ve been told it is
Why your "night brain" finds it nearly impossible to “do the right thing, and get to bed”
The one habit that often matters more than the total minutes spent on your phone
Why common sleep advice often fails, and what to do instead

If you find yourself stuck in a cycle of late nights and tired mornings, you are not alone. Listen to this episode to discover a more compassionate, science-backed way to reclaim your rest and feel like yourself again.

You can find Vanessa at: Vanessa's Substack | Instagram | Episode Transcript

Next week, we're sharing a conversation with Elena Brower about the wisdom of emptiness and the art of showing up to your life completely.

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Do you ever feel like you are just a reaction to other people's needs? Not just for days, or months, but years, maybe even…decades? It is easy to slip into a life where others take the wheel and leave you breathless, trying not to crumble. And you find yourself, in the middle years of life, wondering where you, the real you, went.

The cycle of autopilot busyness can feel like an invisible cage that keeps you from the life you once dreamed of living. Today, we explore how to break free and move from a state of constant frenzy to a place of grounded intention and ease.

Host Jonathan Fields is the founder of Good Life Project and creator of the Sparketypes. After a health crisis forced him to leave a high-pressure law career, he has spent decades researching what it actually takes to flourish.

How Reactive Life Syndrome ends up controlling so much of our waking hours
How other people’s agendas end up defining our daily existence.
How to break out of the cycle of reactivity and reclaim a sense of agency and intention
How to build practices and skills designed to bring peace and purpose back into your life

If you are tired of being dragged through your days and want to start choosing your life again, this episode is for you. Play the episode now to discover the 6 practical ways to get unbusy and feel alive again.

Episode Transcript

Next week, we're sharing our conversation with sleep scientist Vanessa Hill, about the science of bedtime procrastination and why your 'night brain' craves that extra hour of scrolling even when you know you should be sleeping.

Check out our offerings & partners:
Join My New Writing Project: Awake at the Wheel
Visit Our Sponsor Page For Great Resources & Discount Codes

Hosted on Acast. See acast.com/privacy for more information.

The tiny moments you ignore may hold the key to it all. New research in neuroscience and attachment science reveals that your brain is constantly monitoring your relationships through small, everyday interactions, and the signals it picks up quietly shape everything from your self-esteem to your sense that life has meaning.

Most of us pour energy into the big relationship gestures, the long conversations, the grand repairs. But the seemingly insignificant exchanges, a returned text, a warm nod, a moment of simply being seen, may matter far more to your brain and your sense of security than you ever realized.

Amir Levine, M.D. is a psychiatrist, neuroscientist, and Associate Professor of Clinical Psychiatry at Columbia University who trained in molecular neuroscience under Nobel Laureate Eric Kandel. He is the coauthor of the international bestseller Attached, which has sold over two million copies in more than 30 languages, and his newest book is Secure, The Revolutionary Guide to Creating a Secure Life.

In this episode, you'll discover:
The brain science behind why even brief moments of exclusion can erode your self-esteem, sense of control, and feeling that life is meaningful
A 5-part framework (with a memorable acronym) for building the foundation of every secure connection, one you can start practicing today
Why your attachment style isn't something to "fix," and the hidden superpower built into your specific wiring that you may be overlooking
Two simple rules for navigating conflict that keep even heated moments from damaging the bond
An overlooked relationship practice that works like two-factor authentication for trust and deeper connection

If you've ever wondered why certain relationships feel effortless while others leave you anxious, guarded, or drained, this conversation will change how you see every interaction in your day. Hit play and discover how small, consistent shifts can help you build the kind of secure, connected life your brain has been searching for.

You can find Amir at: Website | Take the Attachment Quiz | Episode Transcript

Next week, be sure to tune in for an episode with me about the 'Unbusy Manifesto' and the six daily practices that will help you reclaim your time and your sanity.

Check out our offerings & partners:
Join My New Writing Project: Awake at the Wheel
Visit Our Sponsor Page For Great Resources & Discount Codes
Hosted on Acast. See acast.com/privacy for more information.

Stop the cycle of chronic pain by fixing the signals in your brain. We’ve been told for decades that pain is purely a physical problem, born of bones and body parts. But the latest neuroscience proves that’s only one piece of the puzzle.

Dr. Rachel Zoffness is a pain scientist, assistant clinical professor at UCSF, and author of the new book Tell Me Where It Hurts. She lectures at Stanford and is revolutionizing how we treat chronic suffering by moving beyond the outdated biomedical model.

The 65-year-old neuroscience secret that proves how pain is generated by your brain.
A specific biological "recipe" that allows you to lower the volume of your pain signals in real-time.
Why 96% of medical schools are missing the most critical tool for treating chronic conditions.
The surprising link between your social life and the actual physical inflammation in your joints.
A simple pacing strategy to return to the activities you love without triggering a flare-up.

If you’ve been told you just have to "live with it," this conversation provides the roadmap to take your power back. Play the episode now to discover the whole-person solution you’ve been searching for.

You can find Rachel at: Website | Instagram | Episode Transcript

Next week, we're sharing a really meaningful conversation with Dr. Amir Levine about the tiny moments in your relationships that are secretly shaping your confidence, your sense of meaning, and how safe you feel in the world.

Check out our offerings & partners:
Join My New Writing Project: Awake at the Wheel
Visit Our Sponsor Page For Great Resources & Discount Codes

Hosted on Acast. See acast.com/privacy for more information.

If you feel like the world is crashing down, you are not alone in that darkness. This moment of global contraction isn't necessarily the end of the story, but perhaps the beginning of a difficult birth.

Today we sit down with Valarie Kaur, a renowned social justice leader, lawyer, and founder of the Revolutionary Love Project. A graduate of Harvard and Yale, she is the author of the book, Sage Warrior: Wake to Oneness, Practice Pleasure, Choose Courage, Become Victory.

Together, we explore:
The "Womb vs. Tomb" Frame: A simple mental shift that changes how you view global and personal crises.
The Power of "Breathing and Pushing": Why pacing your effort is the only way to sustain long-term change without burning out.
A New Definition of Victory: How to feel invincible and successful based on your faithfulness to values rather than immediate outcomes.
Why Pleasure is Essential: The ancestral secret to using joy and sensory experiences as a shield against despair.
How to figure out how to stand in your conviction in a way that honors your truth and circumstance

In a time when many feel breathless and afraid, this conversation offers a practical way to reclaim your power. Play this episode to discover how to move from paralyzed fear to courageous action.

You can find Valarie at: Website | Instagram | Episode Transcript

Next week, we're sharing a really meaningful conversation with Rachel Zoffness about why pain isn't just physical, and how we can literally retrain our brains to find relief.

Check out our offerings & partners:
Join My New Writing Project: Awake at the Wheel
Visit Our Sponsor Page For Great Resources & Discount Codes

Hosted on Acast. See acast.com/privacy for more information.