01.10.2025

HACKING HUMAN NATURE [SEASON 1 RECAP]—How Hope Rewires Your Brain, the Myth of Rationality, the Secret to Motivation (It's Not Willpower), the Joke That Disarmed a Nation

I’ve spent the last two months talking with innovators who’ve done wild things—from surviving homelessness to becoming a world-renowned hope researcher, to convincing a sitting President to get roasted on a comedy show to save a landmark policy. This week, I’ve pulled the most powerful strategies from our recent episodes into one mixtape. The common thread? The most effective ways to create change often defy logic. This episode is a toolkit for moments when the usual path doesn’t work, covering: ✅ The Science of Hope: Why setting “moonshot” goals improves performance & how to train your brain for bigger risks. ✅ Behavioral Science: How to motivate anyone using identity & social proof, not logic. ✅ The Power of Awe: Using “lowercase awe” to reduce daily stress and rewire your brain. ✅ Strategic Humor: A look inside the White House’s plan to use comedy to achieve a high-stakes goal. Plus: one quick how-to from Nathaniel’s episode—a two-part behavioral science playbook to move anyone, including yourself. Putting these together, I realized it’s a sort of toolkit for moments when the usual path doesn’t work. Because when logic fails, human nature often leaves a side window cracked open. Here's to breaking through, — Molly — 🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life: mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🎙️ Catch the full episodes for the full story—and the actionable how-tos you can use today: THE HOPE SCIENTIST Pt 1—Surviving Homelessness to Becoming the World’s Leading Hope Researcher: Dr. Chan Hellman on the Flaw in Optimism, Destroying Toxic Positivity, & the 3-Part Formula to Predict SuccessTHE SILENT CLIMATE MAJORITY—How Behavioral Science Is Activating Millions, The NBA Pattern No One Can Explain, How to Hack Human Nature for GoodDR. KIM NOLAN—“The Moment I Chose to Stay” (A Buddhist Chaplain’s Journey Through the Veil), the Biological Power of Awe, How to Hack “Timelessness”BRAD JENKINS—The Man Who Convinced Obama Into Getting Roasted: Inside the Viral Stunt That Saved Healthcare in America, Why Comedy is the Ultimate Weapon 🎧 Listen to the full Between Stories: 🧗‍♀️ THE RESCUE OPERATION I DIDN'T KNOW WAS MINE—A story about cosmic humiliation, climbing, tinder ghosts, and the surprising way humor saves us🌌 WHEN I COULDN'T FIND THE BLACK BETWEEN STARS—A story about Yosemite, awe, and what happens when you hand someone a feeling they might not catch🕓 THE 3AM WHITE HOUSE EPIPHANY—A story about climate, burnout, and the uncomfortable truth that fear might not be what moves us after all🧠 LAUGHING ON THE WAY TO THE ER—A story about denial, Bipolar highs, and the cost of feeling invincible — 🕒 Timestamps 01:03 - Introduction to the science of hope 1:53 - Dr. Chan Hellman: the Science of Hope 13:19 - Nathaniel Stinnett: the silent climate majority 31:33 - Dr. Kim Nolan: the power of awe 41:24 - Brad Jenkins: The White House’s move to use humor to save policy — Send us Fan Mail

15.08.2025

THE TECH EXEC REDESIGNING THE SYSTEM–Inside the War for Your Attention at YouTube, Snapchat & TikTok, the Science of Visualization, Hacking Anxiety, What's Coming with AI

What if anxiety isn’t the enemy – we’ve just been using it wrong? Sometimes the tools we build for others are the ones we needed to invent for ourselves. — I’ve always struggled with anxiety. My brain can turn an unresolved text message into a full-blown crisis. But what I never realized is that if our minds can rehearse disaster, we can also train them to rehearse something different. That insight is at the heart of my conversation with James Veraldi. James didn’t just help build TikTok, YouTube, and Snapchat—he helped design the algorithms that made them addictive. Then something big happened at TikTok. And he couldn’t look away. James walked away from one of the most powerful jobs in tech to try something radical: building tools that improve mental health instead of exploiting it. And along the way, he discovered something shocking: Anxiety isn’t the enemy. We’ve just been using it wrong. And we can use the power of visualization to address it. In this episode, we get into: ✅ The 3-step framework for reclaiming focus when you’re stuck in the comparison trap ✅ The TikTok incident that made James rethink his entire career ✅ The risks people face today when using chatGPT for therapy ✅ How to use the power of visualization – and why it works better than willpower for achieving success and managing anxiety And in this week’s How-To, I break down: → A new definition of failure: It’s not about falling short → Why visualizing neutral outcomes can stop anxiety from hijacking your brain—and how to use it in high-stakes moments → Why postmortems matter just as much as planning—and how to do them well → The mental reframe that keeps you from spiraling when your competition gets loud Because here’s the truth: Anxiety built civilization. It’s what kept our ancestors alive. The problem isn’t anxiety—it’s that we’ve let social media companies turn it against us. There’s more ahead. There always is. —Molly 🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life: mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn — Connect with James: LinkedIn Kairo App: Harnessing the power of visualization to up your athletic performance - You can try the web-beta today — 🕒 Timestamps 00:22 – Sun protection, witness-protection vibes, and thirties energy 03:17 – Enter James Veraldi: Guest introduction and background 06:26 – Building technology for positive mental health outcomes 12:01 – Early career and finding entrepreneurship 14:09 – Lessons from getting fired and moving into startups 16:11 – The genesis of Loop 21:20 – The birth of Scenario: visualization for social anxiety 25:20 – How visualization works 36:13 – Diving and entrepreneurship: Lessons from the deep ocean 44:05 – Managing failure, setbacks, and maintaining hope 49:03 – The How-To: Actionable tools and mindsets on de Send us Fan Mail

24.07.2025

The between series: The rescue operation I didn’t know was mine—a story about cosmic humiliation, climbing, tinder ghosts, and the surprising way humor saves us

In this episode, I answer the question: What’s the most dramatic way to ruin your own life for 24 hours? This is the story about becoming the world's most expensive inconvenience. Welcome to The Between Series—a series where I take you into moments from my life that shaped the themes we explore in the main episodes. For anyone who’s ever: Hit "reply all" on something you shouldn’t have.Been that person in a group text.Woken up in cold sweat remembering something dumb you did in 2012In this episode, I tell the story of my top-five most mortifying life moments. It starts with a new smartwatch, a few misplaced button clicks in my backpack during an ice climb, and an SOS signal I didn't know I had sent. It ends with a full-scale search and rescue operation—while I was, completely obliviously, having the time of my life. For a long time, I carried this story as proof that I was a burden—irresponsible, dramatic, the world’s most expensive inconvenience. But when I finally dared to tell it out loud, the shame I expected was met with something else entirely: laughter. The kind of laughter that cracks a story open and turns it into absurdity, connection, and relief. This is the companion to our last episode with Brad Jenkins about using humor as a strategy—not just for persuasion, but for survival—and how the Obama White House used it to save the Affordable Care Act. It’s a look at how humor isn’t just for coping—it’s one of the most powerful tools we have for connection, forgiveness, and even large-scale change. Sometimes the only way out of our own shame is to find the punchline. There’s more ahead. There always is. — Molly — 🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life: mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn Send us Fan Mail

17.07.2025

BRAD JENKINS—The Man Who Convinced Obama Into Getting Roasted: Inside the Viral Stunt That Saved Healthcare in America, Why Comedy is the Ultimate Weapon

I remember the day at the Obama White House when healthcare.gov crashed—and millions of Americans were locked out of coverage that could literally save their lives. This is the inside story of how, in a moment of sheer desperation, the Obama White House turned to a viral comedy sketch to save the Affordable Care Act—and how Brad Jenkins made it happen. Brad was the architect behind one of the boldest Hail Marys in modern political history. A former campaign strategist turned culture whisperer, he helped convince President Obama to get roasted by Zach Galifianakis on Between Two Ferns—a move that reached 30 million people and spiked healthcare.gov signups by 40% overnight. You probably know the sketch. You probably don’t know it may have saved the ACA. That’s not a punchline. That’s cold, hard strategy. But Brad’s story isn’t just about one viral win. It’s about the psychology of persuasion. What it takes to disarm people enough to hear you. And why humor works when other tools fail. In this episode, we get into: ✅ How Obama’s team calculated the risk—and why it worked ✅ What it takes to reach people who’ve tuned out or stopped caring ✅ How humor works as stealth persuasion—defusing tension and earning trust And in this week’s How-To: → Why humor lowers defenses, builds trust, and boosts recall → The 3 psychological tools behind powerful humor → When to use each one—and how to avoid misfire This one left me thinking about what we risk, what we reach for—and how sometimes the smartest thing you can do is make someone laugh first. If you’ve ever felt like no one’s listening, this episode is a masterclass in breaking through. — Molly — 🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life: mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn Connect with Brad: Twigg & Jenkins Podcast Instagram | X | LinkedIn | Enfranchisement Productions — 🕒 Timestamps 00:00 Introduction to Full Spectrum Podcast 02:41 The Journey to Healthcare Reform 06:28 Brad Jenkins: A Unique Perspective on Identity 13:42 Navigating Racial Identity and Belonging 23:14 The Impact of Barack Obama on Personal Journeys 32:10 Working in the White House: The Office of Public Engagement 43:35 The Historic Story of Healthcare.gov Engagement 45:30 The Challenge of Reaching the Uninsured 49:47 Celebrity Influence and the Healthcare.gov Launch 52:40 The Importance of Humor in Communication 56:30 The Making of 'Between Two Ferns' with Obama 01:01:42 The Impact of Humor on Enrollment Numbers 01:05:39 The Role of Humor in Political Messaging 01:10:20 Finding Joy and Community in Work 01:15:10 Taking Risks and Embracing Passion 01:20:50 How-To: How to Use Humor to Drive Change Send us Fan Mail

09.07.2025

The between series: when I couldn't find the black between stars—a story about Yosemite, awe, and what happens when you hand someone a feeling they might not catch

"Awe doesn’t always translate. But what do we lose when we stop trying to share it?" Welcome to The Between Series —a series where I take you into moments from my life that shaped the themes we explore in the main episodes. These are the in-between chapters that echo through everything you hear on the show. The landscape of the High Sierra has rearranged the scale of my life more times than I can count. It been a throughline throughout my life, a place I’ve returned to again and again, across decisions and different versions of myself. I think there’s a kind of awe that lives in the places we return to—quiet, familiar, and still able to catch us off guard. Sometimes if we're lucky, we get to experience awe—the feeling so profound it rearranges the scale of things—the parts of life that get too loud are pulled back into proportion. This episode looks at the quiet vulnerability in trying to share awe—and the human need to have our inner experiences seen by the people we care about. Awe can shift perspective. It can connect us to something larger. But what gets unlocked when someone else looks out at the same view, turns to you, and—without a word—you know they see it too? This is the companion to our episode with Dr. Kim Nolan about the science and soul of awe—what it is, why it matters, and how it changes us—and how it can be used as a tool to bolster health, manage stress, and improve relationships. Maybe we don’t share things just to share them. Maybe it’s something else entirely we’re hoping they’ll see. I don’t think awe asks much of us. Perhaps just that we occasionally notice. —Molly — 🧠 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn Send us Fan Mail

02.07.2025

DR. KIM NOLAN—“The Moment I Chose to Stay” (A Buddhist Chaplain’s Journey Through the Veil), the Biological Power of Awe, How to Hack “Timelessness”

We think of awe as rare. A sunset. A mountain peak. A fleeting high. But what if we’ve got it backwards? Awe isn’t just something that happens to you—it’s a biological lever hiding in plain sight. One that can decrease stress hormones, stretch time, and rewire attention. In this conversation, Dr. Kim Nolan—Buddhist chaplain, psychologist, and one of the most grounded people I’ve ever known—shows us how to spot the extraordinary buried in the ordinary. We talk about: ✅ How awe can reduce cortisol, expand time, and make you kinder ✅ The two-part formula scientists use to define awe (and how to reverse-engineer it in your life) ✅ How experiencing awe rewires your brain and makes decision-making easier ✅ The “sacred ordinary” moments most people miss (but you won’t anymore) ✅ Why awe might be one of the most powerful (and overlooked) wellness tools we have In this week’s How-To segment, I’ll break down: → The 2-part formula behind awe—and why it’s not just about feeling “wow” → What the science says about awe and time perception, connection, and burnout → A method to train your brain to experience more awe, anywhere This episode changed how I walk down the street, wait in line, and look into the distance. Because Kim’s right: Awe isn’t scarce—we’re just not looking where it lives. With eyes wide open, — Molly 🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn Connect with Kim: LinkedIn | TED Talk | UVM Faculty Page — 🕒 Timestamps 00:00 Accidentally wishing a man at CVS Happy Mother’s Day 02:22 Introducing Dr. Kim Nolan 03:48 Dr. Kim Nolan's Health Crisis and Awakening 17:05 Exploring the Concept of Awe 19:29 Awe in Everyday Life 49:21 The Importance of Consistency 49:40 The Playful Quality of Awe 51:11 Minimizing Harm and Doing Good 51:56 Age, Maturity, and Speaking Freely 53:24 Moments of Awe in Vulnerability 54:52 The Power of Small Acts of Kindness 57:33 The Concept of Timelessness in Awe 57:55 The Impact of Awe on Time Perception 01:00:14 Practical Steps to Cultivate Awe 01:03:32 The Role of Calling in Decision Making 01:07:35 Recognizing and Trusting Your Calling 01:13:41 Awe in Relationships and Everyday Moments 01:21:32 The How-To: How to Harness Awe in Your Own Life Send us Fan Mail

27.06.2025

The between series: the 3am White House epiphany - a story about climate, burnout, and the uncomfortable truth that fear might not be what moves us after all

"Because really—why would anyone fight for a future they believe is already lost?” Welcome to The Between Series—a series where I take you into moments from my life that shaped the themes we explore in the main episodes, and share the meaning I’m still trying to make from them. These are the in-between chapters that echo through everything you hear on the show. In this episode, I share a turning point that reshaped how I think about climate strategy, public engagement, and the emotional root of action. It’s about burnout, misplaced narratives, and the question that kept following me: How do you get people to act? This one’s for anyone who’s felt like the strategy isn’t landing—or like the real work starts with something more human than persuasion. There’s more ahead. There always is. — Molly — 🧠 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn Send us Fan Mail

25.06.2025

THE SILENT CLIMATE MAJORITY—How Behavioral Science Is Activating Millions, The NBA Pattern No One Can Explain, How to Hack Human Nature for Good

There’s a version of the story we’ve been told about climate: that it’s too late, that people don’t care, that politics will never catch up. But there’s another version. One where the real problem isn’t apathy—it’s activation. In this episode, I talk with Nathaniel Stinnett, the founder of the Environmental Voter Project—a behavioral science powerhouse that’s quietly turning millions of non-voting environmentalists into one of the most potent political forces in the country. No persuasion. No messaging wars. Just identity, data, and one simple truth: people act when they believe their role matters. We talk about: ✅ The wild behavioral science strategy behind EVP's big results ✅ Why most climate messaging backfires—and what actually works ✅ The overlooked power of inevitability and identity to drive action ✅ How EVP’s behavioral science playbook flips identity and FOMO into action ✅ The hidden emotional barrier stopping most social engagement ✅ How campaigns fail by chasing conversion instead of belief ✅ What it means to change a system without waiting for permission And in the How-To segment, I break down: → Why “inevitability” can be more powerful than persuasion—and how to use it → How to use identity-based framing to spark action (in yourself and others) → The overlooked tactic that could change your team, org, or movement If you’ve ever felt like the story is already written—this is your reminder it’s not. We are still shaping it. And the tools we need? They’re already here. The question is: how do we use them to keep going. With quiet hope, Molly — 🗳 Learn more or get involved with the Environmental Voter Project: environmentalvoter.org Connect with Nathaniel and EVP: Get Involved | LinkedIn | Instagram | X | Bluesky | Donate — 🧠 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join — 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube — 🔗 Follow for more: YouTube | Instagram | TikTok | LinkedIn — 🕒 Timestamps 00:00 Introduction to Full Spectrum and Climate Action 03:11 The Role of Emotions in Climate Activism 06:01 The Environmental Voter Project: A New Approach 08:55 Understanding Voter Turnout and Climate Priorities 12:14 The Importance of Systemic Change 15:10 Behavioral Science and Voting Behavior 18:01 Identifying Environmental Voters 21:06 The Predictive Modeling Process 23:51 Challenging Stereotypes in Environmentalism 27:08 The Psychology of Voting and Social Norms 29:55 Conclusion and Call to Action 38:44 The Power of Social Identity in Voting 45:51 Behavioral Science and Voting Behavior 52:01 Impact of Local Elections on Climate Policy 58:24 Restoring Agency in Climate Activism 01:07:04 The How-To: How to Change Anyone's Mind Send us Fan Mail

18.06.2025

The between series: laughing on the way to the ER–a story about denial, Bipolar highs, and the cost of feeling invincible

A story about that moment of reckoning: when you finally ask yourself if the thing keeping you afloat is also the thing pulling you under. Welcome to The Between Series—a series where I take you into moments from my life that shaped the themes we explore in the main episodes, and share the meaning I’m still trying to make from them. These are the in-between chapters that echo through everything you hear on the show. In today’s story, I used to think the chaos was just part of me. Living with Bipolar II Disorder, I believed hypomania was the tradeoff for creativity, ambition, some kind of spark. Until an accident landed me in the ER laughing, with a brain contusion….and completely untouchable by reality. This is the companion to our two-part series episode with Dr. Chan Hellman about the science of hope—where we explored how hope isn’t just a feeling, but a measurable, teachable skill that can transform every domain of our lives. We talk a lot about strategy on this show—but the truth is, most of us are building things while still trying to make sense of who we are. This show isn’t just about answers—it’s about the questions we live through to find them. There’s more ahead. There always is. — Molly 📬 Get Full Spectrum's actionable takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube Follow here for more: YouTube | Instagram | TikTok | LinkedIn Send us Fan Mail

18.06.2025

HOPE SCIENCE Pt 2—WHEN IT ALL FEELS HOPELESS: How to Flip Fear-Based Goals, the Obama Effect, How Hope Saved $61M—and Could Save Us All

I used to hate uncertainty. Whenever things felt hard, I’d assume they’d always be this hard. Like something in my brain just decided: this is how it is now. Forever. But one therapist, one sentence, one metaphor about tenuousness changed how I see it. This episode is about that shift—and how we can train ourselves to make it. Because hope isn’t about blind optimism. It’s about having a goal, believing you can get there, and finding a way forward—even if the path keeps changing. And if you know how to use it, you’ll get results. In Part 2 of my conversation with Dr. Chan Hellman, we talk about what it actually looks like to use hope as a tool when everything feels like it’s falling apart. We talk about: ✅ A small decision Chan made during the pandemic that changed everything ✅ The reality of fear-based goals and how to flip them ✅ Why one of the most hopeful systems Chan has studied isn’t a person—it’s a bureaucracy ✅ The unexpected way hope spreads through movements, teams, and recovery groups ✅ What happened when Chan tracked down the teacher who unknowingly saved his life And then I break it all down in this week’s How-To segment, including: → How to use the GAP formula to fix stuck projects, relationship tension, or anything that feels off → The three questions to test if your goal is actually working for you → Why relationships don’t fail from lack of effort—they fail from missing roadmaps → And how to spot a pathways problem in disguise (plus what founders and high-performers tend to get wrong) This one left me thinking a lot about how we set goals, how we show up for each other, and what kind of future we actually believe we’re allowed to imagine. — Molly Connect with Chan: Website / LinkedIn / TED Talk / Book: Hope Rising 📬 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube Follow here for more! YouTube | Instagram | TikTok | LinkedIn Timestamps: 00:00 Navigating Uncertainty: A Personal Reflection 05:05 Understanding Hope: A Framework for Change 06:58 Using Hope as a Tool: Personal Stories and Strategies 10:38 The Role of Goals in Restoring Hope 15:25 Fear and Hope: Coexisting Forces 19:06 Collective Hope: Building Community Resilience 24:00 Building a Hope-Centered Organization 26:57 The Power of Hope in Mental Health 30:01 Hope as a Framework for Overcoming Obstacles 33:00 Cultivating Personal Hope in Challenging Times 35:59 The Role of Relationships in Nurturing Hope 37:00 The How-To: The GAP Analysis Send us Fan Mail

17.06.2025

THE HOPE SCIENTIST Pt 1—Surviving Homelessness to Becoming the World’s Leading Hope Researcher: Dr. Chan Hellman on the Flaw in Optimism, Destroying Toxic Positivity, & the 3-Part Formula to Predict Success

I used to think the idea of hope was kind of cringe. Like, “Don’t worry, it’ll all work out”? Please. I couldn’t see past next week, let alone some imaginary better future. But through a series of events, I realized that hope had been the theme of my life all along. And the science of hope, which is backed by decades of research, changed everything for me. Hope is one of the most impactful tools I have ever found. And it has become my life's purpose and work to get it out to the world. Hope isn't a feeling—it's not something you have to wait for. Hope is actually a mindset—and mindsets can change. In this episode, I sit down with Dr. Chan Hellman, renowned psychologist and researcher who also happens to have one of the most powerful stories I’ve ever heard—from surviving homelessness to becoming the world's leading researcher on the science of hope. This interview profoundly affected me. We talk about: Why hope beats raw talent, optimism, and intelligence as a better predictor of successHow to use the 3-part GAP formula to change your outcomesWhat to do when you feel hopeless—and why just lowering the time frame of your goal might be the trickWhy rage might be a sign that you still have hopeThe science behind hope in relationships, athletes, burnout, parenting, and healthAnd why moonshot goals (the big, wild ones) might be the best kind—if you have the right conditionsAnd then I break it all down in this week’s How-To segment, including: → The actual rule of thumb for setting stretch goals → How to predict a bold move versus a bad idea → And a story about ice climbing, self-delusion, and why sometimes your friend has to say “Do what you set out to do” so you’ll finally try. This one is personal, practical, and honestly—it might be the most useful conversation I’ve had. Come join us. — Molly 📬 Get the best takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join 🔗 View the full show notes at mollykawahata.com/podcast 🎥 Video episodes available on YouTube Connect with Chan: Website | LinkedIn | TED Talk | Book: Hope Rising Follow us for more: YouTube | Instagram | TikTok | LinkedIn Timestamps: 00:00 Introduction to Full Spectrum Podcast 03:05 The Journey of Hope: Molly's Story 05:55 Understanding Hope: A Scientific Perspective 09:08 The Components of Hope: Goals, Agency, and Pathways 12:05 Hope in Action: Strategies for Nurturing Hope 14:57 Hope's Impact on Relationships and Work 18:07 Hope and Health: The Physical Benefits 20:56 Managing Stress Through Hope 23:48 Mindfulness as a Pathway to Hope 26:55 The Role of Emotions in Hope 30:57 Understanding Hope and Its Biological Basis 35:13 The GAP Framework: Goals, Agency, and Pathways 39:42 Cultivating Hope in Constrained Environments 43:31 Moonshot Goals: Aspirations and Their Impact 46:49 Personal Stories of Hope and Transformation 51:38 The How-To: When to& Send us Fan Mail

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Full Spectrum is the podcast focused on giving you actionable strategies for navigating uncertain times. Molly Kawahata has navigated the halls of the Obama White House, a Patagonia film, and bipolar II—and wondered one thing: what do you do when the stakes are high and nothing’s clear? Part memoir, part strategy session, part existential crisis with a mic—Molly dives into unfiltered convos with founders, scientists, creatives, and other wild humans to translate their experiences into real tools you can use in your own life. Send us Fan Mail

Full Spectrum with Molly Kawahata

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HACKING HUMAN NATURE [SEASON 1 RECAP]—How Hope Rewires Your Brain, the Myth of Rationality, the Secret to Motivation (It's Not Willpower), the Joke That Disarmed a Nation

THE TECH EXEC REDESIGNING THE SYSTEM–Inside the War for Your Attention at YouTube, Snapchat & TikTok, the Science of Visualization, Hacking Anxiety, What's Coming with AI

The between series: The rescue operation I didn’t know was mine—a story about cosmic humiliation, climbing, tinder ghosts, and the surprising way humor saves us

BRAD JENKINS—The Man Who Convinced Obama Into Getting Roasted: Inside the Viral Stunt That Saved Healthcare in America, Why Comedy is the Ultimate Weapon

The between series: when I couldn't find the black between stars—a story about Yosemite, awe, and what happens when you hand someone a feeling they might not catch

DR. KIM NOLAN—“The Moment I Chose to Stay” (A Buddhist Chaplain’s Journey Through the Veil), the Biological Power of Awe, How to Hack “Timelessness”

The between series: the 3am White House epiphany - a story about climate, burnout, and the uncomfortable truth that fear might not be what moves us after all

THE SILENT CLIMATE MAJORITY—How Behavioral Science Is Activating Millions, The NBA Pattern No One Can Explain, How to Hack Human Nature for Good

The between series: laughing on the way to the ER–a story about denial, Bipolar highs, and the cost of feeling invincible

HOPE SCIENCE Pt 2—WHEN IT ALL FEELS HOPELESS: How to Flip Fear-Based Goals, the Obama Effect, How Hope Saved $61M—and Could Save Us All

THE HOPE SCIENTIST Pt 1—Surviving Homelessness to Becoming the World’s Leading Hope Researcher: Dr. Chan Hellman on the Flaw in Optimism, Destroying Toxic Positivity, & the 3-Part Formula to Predict Success

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