How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross

In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of
psychology at the University of Michigan, director of the Emotion
& Self-Control Laboratory, and author of the bestselling book
Chatter. We discuss the purpose of the inner voice in your head and
its impact on emotional well-being and motivation. We also explore
practical tools to manage negative internal chatter and eliminate
intrusive thoughts. Topics include how music, exercise, mental
distancing techniques, and expressive writing can help rescript
your inner dialogue to be self-encouraging and effective in
creating outward behavioral changes. Dr. Kross explains why venting
to others is self-defeating and offers better alternatives.
Throughout the episode, he provides research-supported, actionable
protocols to help you shift your internal dialogue and accompanying
emotional state, fostering greater happiness and resilience. Access
the full show notes for this episode at hubermanlab.com. Pre-order
Andrew's new book, Protocols: protocolsbook.com Thank you to our
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Function: https://functionhealth.com/huberman Timestamps 00:00:00
Dr. Ethan Kross 00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits 00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial
Expressions 00:20:25 Resistance to Shifting Emotion; Tool:
Invisible Support, Affectionate Touch 00:27:16 Tool: Expressive
Writing; Sensory Shifters 00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool:
Journaling 00:44:01 Decision Making, Individualization; Tool:
Exercise 00:50:24 “Chatter,” Trauma, Depression, Anxiety 00:54:37
Sponsor: Function 00:56:25 Tool: Combating Chatter, Mental
Distancing; Distraction & Social Media 01:04:30 Tools: 2 AM
Chatter Strategy, Mental Time Travel; Venting 01:13:41 Time,
Chatter & Flow 01:18:01 Focusing on Present, Mental Time Travel
01:22:49 Texting, Social Media, Sharing Emotions 01:28:31 AI &
Individualized Tools for Emotional Regulation 01:33:07 Imaginary
Friend, Developing Inner Voice; Negative Emotions 01:40:20 Tool:
Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces
01:49:34 Cities vs. Nature, Organizing Space & Compensatory
Control 01:56:00 Emotional Regulation & Shifters, Screens
02:01:19 Historical Approaches to Manage Emotions; Motivation &
Mental Tools 02:10:12 Mechanical & Behavioral Interventions,
Emotional Regulation 02:15:52 Tool: Stop Intrusive Voices; Anxiety
02:21:55 Assessing Risk & Consequence; Flow & Cognitive
Engagement 02:31:02 “Cognitive Velocity”; Resetting 02:36:43
Transition States, Tool: Goal Pursuit & WOOP 02:43:59
Attention, Emotional Flexibility; Avoidance 02:54:15 Emotional
Contagion 03:00:22 Validating Emotions, Wisdom; Shift Book 03:06:59
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