The only 12 proven self-help tools for a meaningful life and improving the world

There's an overwhelming amount of self-help advice out there, which makes it really hard to know what will work for you. But it turns out that over 450 self-help techniques from 100 books and 20 types of therapy actually boil down to just 12 tools.

In this episode, we talk with Spencer Greenberg, a mathematician and founder of the psychology research nonprofit Clearer Thinking. He recently co-authored the book The 12 Levers with clinical psychologist Jeremy Stevenson, to cut through the noise of self-help and provide people with the smallest number of concrete tools they can leverage in different situations.

We cover:

How nearly 500 self-help techniques got narrowed down into 12 core psychological strategies, and how to use them. Why most people live by values they absorbed from their parents or environment rather than ones they actually chose, and how to figure out what your own values are. The real formula for productivity, which takes into account how important the work actually is. Why hopelessness is often less about the state of the world than about feeling unable to act, plus the single most evidence-backed exercise for building genuine optimism. The exposure therapy techniques he used to overcome severe social anxiety.

Chapters:

0:00 Cold open 0:52 How 459 self-help techniques boil down to just 12 levers 2:36 Does self-help need to be evidence-based? 4:40 Why understanding yourself can change the world 5:42 Are you living on your values or someone else’s values? 7:11 How to figure out what you actually value 8:03 Pleasurable life vs meaningful life: what actually makes you fulfilled? 9:39 Redefining productivity: on the importance of the work vs hours and efficiency 11:46 Optimism vs hope, and training yourself to be more optimistic 15:21 Why Spencer wrote The 12 Levers, and how he beat his own social anxiety 18:14 Which levers are hardest to maintain and self development as an ongoing journey 20:01 Overwhelmed by 12 levers? Where to start 22:26 How to create meaning in your life through your values 26:26 Advice for young people who feel hopeless about the future 28:15 Designing an AI assistant that pushes you toward your values 31:39 What would it look like if everyone used the 12 levers? 32:56 When to accept things vs when to fight for change 36:55 Why your self-help knowledge might have blind spots 38:13 Spencer's existential hope vision for AI 38:48 The technology Spencer wants to see built 39:14 What Spencer would do instead of his current work 39:58 The best piece of advice Spencer ever received On the Existential Hope Podcast hosts Allison Duettmann and Beatrice Erkers from the Foresight Institute invite scientists, founders, and philosophers for in-depth conversations on positive, high-tech futures.

Full transcript, listed resources, and more: https://www.existentialhope.com/podcasts

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