Podcasts · Health & Fitness · Education

7 Good Minutes

Clyde Lee Dennis

300 episodes

New episodes are published every day, including 7 Good Minutes and 7 Good Minutes: Extra. Follow the show so each new episode is ready when you need it. Watch on YouTube: https://www.youtube.com/@7goodminutes 7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

Episodes page 1 of 6

  1. 7 Good Minutes: Extra - A Week of 30-Second Notes for the Jolt Before Sleep

    · 2:03

    Some nights you drift off without a problem. On others, a sudden kick wakes you just as you’re getting there. If you can’t see why those nights differ, this short exercise gives you a way to look. For seven mornings,…

  2. Why That Jolt at Bedtime Feels More Alarming Than It Is

    · 6:47

    The kids are finally down. Your body starts to go heavy, and then your leg kicks as if you missed a step. The jolt is over in a second. The question it leaves behind — is something wrong with me? — can keep you awake…

  3. 7 Good Minutes: Extra - Three Moves to Stop a Bad Mood Before It Reaches Your Door

    · 1:43

    You already know the five-second exchange that ruins an evening — the sharp comment, the sigh, the clipped reply that's still running hours later. This episode is the practical half: what to actually do about it before…

  4. Why a Stranger's Bad Mood Follows You Home

    · 7:42

    A manager snaps at you in a hallway. A stranger sighs at you in a checkout line. It lasts five seconds, and you know it probably has nothing to do with you — but hours later, walking through your own front door, it's…

  5. 7 Good Minutes: Extra - Drop the Grade: A 3-Step Way to Get Back Into a Good Moment

    · 1:44

    If a birthday, a free Saturday, or the first day of a trip has felt thinner than you expected, you may have caught yourself checking whether you're happy enough. In this episode, I walk through Drop the Grade: name the…

  6. Why Good Moments Feel Flat When You're Grading Them

    · 5:14

    You've planned a good moment, maybe a birthday, a holiday morning, or a trip you saved up for, and when it arrives, something feels off. A quiet question shows up: is this as good as it should be? That doesn't mean…

  7. 7 Good Minutes: Extra - The One Weekly Question That Stops You Saving the Good Things for Later

    · 1:56

    If the good things in your life keep waiting for a better time, here's a simple weekly practice to change that: the Short-Horizon Question. Once a week, at a set time, you ask yourself one question about what you'd…

  8. Why So Many People Get Happier With Age, and How to Start Now

    · 7:16

    That bottle at the back of the cupboard, the good dishes still in the box, the friend you'll call once things calm down. If you're saving the good things for later, you're probably also assuming happiness peaks young…

  9. 7 Good Minutes: Extra - One Absorbing Thing: A 20-Minute Practice for Flat Evenings

    · 1:59

    When life is fine but you feel flat, the answer usually isn't fixing something. It's adding a little absorption back into your day, and you can start tonight. This short exercise walks you through it. Pick one small…

  10. Fine on Paper but Feeling Flat: Why "Nothing's Wrong" Isn't the Whole Story

    · 7:36

    Dinner's done, the kids are okay, work is okay, and the bills are on schedule. Someone asks how you are, you say "fine," and you mean it. So why does it feel like you're watching your own life through a window? This…

  11. 7 Good Minutes: Extra - One Hour Back: A Four-Step Weekly Exercise

    · 1:49

    Some tasks take the same hour from your week, every week. This short, practical exercise shows you how to take one of those hours back and decide what it's for. First, pick one predictable task, such as the grocery…

  12. Why a Crowded Week Can Feel Lighter When You Buy Back an Hour

    · 6:55

    By noon on a Saturday, the laundry, groceries, errands and rides have already taken the day. The weekend feels like it got away from you. Most of us assume the fix is a better plan, or something nice to buy. This…

  13. 7 Good Minutes: Extra - The First-Light Lap: Before Your First Sip

    · 1:56

    Today's Extra turns the morning energy problem into one specific move you can use tomorrow, before your first cup has even finished brewing. It's called the First-Light Lap: a few minutes of real light, light movement,…

  14. Why Coffee Stops Working By Mid-Morning

    · 7:23

    Today's Extra turns the morning energy problem into one specific move you can use tomorrow, before your first cup has even finished brewing. It's called the First-Light Lap: a few minutes of real light, light movement,…

  15. Three Standing Rules for the Small Decisions You Make Every Day

    · 2:06

    If you keep re-deciding the same small things every day, settling a few of them once can make your days feel lighter. This short episode walks you through writing your first three standing rules, with a pen, in about…

  16. Why Ordinary Days Feel So Heavy, and Why It Isn’t a Willpower Problem

    · 7:06

    The alarm, the phone, the lunches, which jacket, the work message at six, what’s for dinner, one more episode or bed. None of these is a big decision. Yet many of us end the day feeling like we’ve been pushing…

  17. 7 Good Minutes: Extra - What to Do When You're Mid-Argument in Your Head at Bedtime

    · 2:14

    If you're lying in bed arguing with someone who isn't in the room, this short practice gives you a way to stop the loop without needing a better comeback. In about two minutes, you'll learn three steps. Name the…

  18. Why You Keep Arguing With People in Your Head at Night

    · 7:19

    The house finally goes quiet, and there it is: the comment your manager made this morning, the remark from your sister, the thing with your partner that never got settled. Only this time you say exactly the right…

  19. One Real Minute: A Simple Way to Feel More Connected

    · 1:46

    When every conversation is about schedules and chores, try one exchange that lets you connect as a person. This Extra gives you a small daily practice called one real minute. Choose one place to start: at home, with…

  20. Why You Feel Lonely in a Full House

    · 7:28

    You can spend the whole day with family and coworkers, then feel lonely when the house finally goes quiet. This episode explains why being around people and feeling connected are different things. From conversations…

  21. 7 Good Minutes: Extra - The Missing Column: What to Do the Moment You Start Keeping Score

    · 1:37

    When the thought shows up—I always, I’m the only one, third time this week—you can use it as a cue instead of a verdict. In about two minutes, you’ll learn a three-step move called the missing column. Name two specific…

  22. Why It Always Feels Like You’re Doing More Than Your Share

    · 7:02

    You’ve cleared the table, signed the form, found the missing shoe, and the other adult in the house is sitting down. The quiet count starts again: I always do this. I’m the one who remembers everything. This episode…

  23. 7 Good Minutes: Extra - Take Away the Scoreboard: A Simple Reset for Nights You Can't Sleep

    · 2:02

    If you get into bed tired and then lie there fighting to fall asleep, try a different job tonight: rest, instead of trying to sleep. In about two minutes, you'll get three small moves. Turn the clock away and put your…

  24. Why Lying in Bed Trying to Sleep Keeps You Awake

    · 7:04

    You're exhausted, the house is finally quiet, and the moment you lie down you start working at falling asleep. You check whether you're relaxed yet, glance at the clock, and do the math on how many hours are left.…

  25. 7 Good Minutes: Extra - The Behind-What Check

    · 2:15

    If today's episode left you with the feeling that you're behind on something, here's a two-minute way to find out what that something actually is. The Behind-What Check walks you through naming the specific area behind…

  26. What Feeling Behind Is Actually Telling You

    · 7:14

    Most of us carry a timeline we never actually agreed to — a set of ages and milestones absorbed from family, school, and a phone full of other people's highlight reels. When life doesn't match that schedule, it's easy…

  27. 7 Good Minutes: Extra - The Unscored Ten: A Ten-Minute Rest Experiment

    · 1:47

    Ten minutes alone won't fix a week with no real rest in it — but if rest hasn't felt like rest even when you do have the time, what you do with those minutes matters as much as how many you get. This episode walks…

  28. When Downtime Starts Keeping Score

    · 5:07

    You finally get a few minutes to yourself, and instead of settling in, you're checking steps, screen time, or what's still left on the list. This episode looks at why that happens. A habit-tracking instinct that works…

  29. 7 Good Minutes: Extra - Warm, Then Turn: A Simple Way to Listen Without Running Dry

    · 2:13

    Being a good listener doesn't mean carrying someone else's weight all the way home. The most helpful listening is warm first, then it gently turns toward what comes next. This episode walks through a simple three-step…

  30. Why Being the Friend Everyone Vents To Leaves You So Tired

    · 6:39

    If you're the one everyone calls when things go wrong, you already know the feeling: you hang up, and it's like someone let the air out of you. That tiredness isn't a sign you care too little. It has more to do with…

  31. 7 Good Minutes: Extra - The Two-Minute Plan For The Thing You're Avoiding

    · 2:01

    Got one specific thing you've been putting off — a call, a stack of paperwork, a hard conversation? Here's a way to actually get moving on it today. This episode walks through building one simple plan: naming the exact…

  32. Why Knowing What To Do Isn't Enough To Start It

    · 7:08

    You know exactly what a hard task requires. You have the time. And you still don't start it — again. Today we look at why that gap between knowing and doing isn't really a discipline problem. For a lot of people,…

  33. 7 Good Minutes: Extra - The Other Explanation Rule: What To Do With a Short Reply

    · 1:37

    A short reply or a quiet moment doesn't tell you what someone meant — but the story you build around it can feel just as real as a fact, unless you catch it in time. Here's a simple way to catch it: the Other…

  34. The Story You Tell Yourself About a Short Reply

    · 5:08

    A text that usually comes back warm shows up as a flat “ok” — and before you've done anything else, you've already decided what it means. They're annoyed. You said something wrong. They're pulling away. Today we look…

  35. 7 Good Minutes: Extra - The Worry Window: One Habit for Daytime Worry

    · 1:40

    If a worry keeps interrupting your day before anything's actually happened, here's the specific habit for it: a worry window. This episode walks through setting one up — picking a short window later in the day, naming…

  36. Why Worrying Doesn't Make You More Ready

    · 4:29

    Your mind keeps circling back to the same what-if — a pending test result, a tight budget, a hard conversation you haven't had yet — and twenty minutes later nothing about the situation has actually changed, except how…

  37. 7 Good Minutes: Extra - The "Worst-Day" Sizing Test, For New Habits

    · 1:42

    If a habit only works on your best days, it isn't built to last. Today's Extra gives you a quick way to size any habit so it fits your worst ones instead. Pick a habit you want, or one you've already dropped. Picture…

  38. The Habit Problem That Isn't About Willpower

    · 4:53

    You start something good on Sunday night — a morning walk, a page of journaling, more water, less phone. It holds for a day or two. Then an ordinary bad day shows up, the habit gets skipped "just this once," and before…

  39. 7 Good Minutes: Extra - Close Three: A Simple Bedtime Habit for Unfinished Tasks

    · 1:37

    Those small things still sitting open in your mind — the text you haven't answered, the form you haven't finished, the appointment you haven't booked — are quietly pulling at your attention all day, even when you're…

  40. The Two Hidden Costs That Drain You On an Ordinary Day

    · 3:40

    You didn't do anything hard today — so why do you feel completely wiped out by the end of it? This episode names the two ordinary costs most people never add up: the small thing left unfinished that your mind won't put…

  41. 7 Good Minutes: Extra - Name It Before You Aim It: The Move for a Heated Moment

    · 1:47

    You feel the heat in your face. Your jaw tightens. Your thumb is already moving toward send. This is the exact moment this episode is for. Today's Extra walks through the move, step by step: find the one honest word…

  42. The Few Seconds That Decide What You Say Next

    · 4:17

    A coworker's message reads like a jab. Your kid knocks over a full cup two minutes before you have to be out the door. Someone cuts you off in traffic. Your partner says one offhand thing that lands wrong. In that…

  43. 7 Good Minutes: Extra - A One-Question Way to Take the Edge Off in Five Minutes

    · 1:59

    Rest doesn't always fail because you didn't get enough of it — sometimes it fails because it was the wrong kind for what actually wore you out today. This episode gives you the one-question rest check: a quick way to…

  44. Why You Can Rest All Day and Still Feel Drained

    · 6:17

    You rested last night, or all weekend, or even took a full day off — and you still feel just as drained as before. This episode explains why: rest isn't one thing, and the kind of tired that survives a full night's…

  45. 7 Good Minutes: Extra - The Two-Question Check Before You Over-Explain Yourself

    · 1:45

    The next time someone's reaction turns cold after something you said or did, there's a short check you can run before you react. This episode walks through two quick questions: whether you actually acted honestly and…

  46. When Someone's Reaction Isn't Actually Your Fault

    · 3:52

    You said no, gave an honest answer, or made a normal decision about your own life — and the other person's mood changed. Their tone cooled, they went quiet, or they walked away clearly unhappy, even though you didn't…

  47. 7 Good Minutes: Extra - A Two-Minute Way to Quiet Your Mind Before Bed

    · 1:39

    If your mind won't stop running through tomorrow's to-do list the moment you lie down, today's Extra gives you one specific way to close that loop before you ever get under the covers. It takes about two minutes. Grab…

  48. Why Your Mind Won't Let You Fall Asleep Until It's Said Everything

    · 4:10

    You finally get into bed after a full day, and that's exactly when your mind decides to run through everything you didn't finish today and everything that could go wrong tomorrow. Trying to just stop thinking about it…

  49. 7 Good Minutes: Extra - A One-Minute Restart for a Rough Morning

    · 1:44

    A rough morning doesn't have to follow you into the rest of the day. This short exercise gives you a one-minute way to put a line under it and start again. Name what happened in one past-tense sentence, pick the single…

  50. A Bad Morning Doesn't Decide the Rest of Your Day

    · 4:48

    A coffee stain, a missed alarm, or a sharp word in the car can feel like it already decided the whole day before eight o'clock. By that night, an otherwise ordinary day gets remembered as awful. Explore why a rough…

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