Full Spectrum with Molly Kawahata

• 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 anxietyAnd 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 loudBecause 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:LinkedInKairo: Harnessing the power of visualization to up your athletic performance - You can try the web-beta today—🕒 Timestamps00:22 – Sun protection, witness-protection vibes, and thirties energy03:17 – Enter James Veraldi: Guest introduction and background06:26 – Building technology for positive mental health outcomes12:01 – Early career and finding entrepreneurship14:09 – Lessons from getting fired and moving into startups16:11 – The genesis of Loop21:20 – The birth of Scenario: visualization for social anxiety25:20 – How visualization works36:13 – Diving and entrepreneurship: Lessons from the deep ocean44:05 – Managing failure, setbacks, and maintaining hope49:03 – The How-To: ActionSend us a text

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• HACKING HUMAN NATURE [June/July 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—🕒 Timestamps01:03 - Introduction to the science of hope1:53 - Dr. Chan Hellman: the Science of Hope13:19 - Nathaniel Stinnett: the silent climate majority31:33 - Dr. Kim Nolan: the power of awe41:24 - Brad Jenkins: The White House’s move to use humor to save policy—Send us a text

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• 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 | LinkedInSend us a text

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• 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 | LinkedInSend us a text

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• 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 haveIn 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, anywhereThis 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 | LinkedInConnect with Kim:LinkedIn | TED Talk | UVM Faculty Page—🕒 Timestamps00:00 Accidentally wishing a man at CVS Happy Mother’s Day02:22 Introducing Dr. Kim Nolan03:48 Dr. Kim Nolan's Health Crisis and Awakening17:05 Exploring the Concept of Awe19:29 Awe in Everyday Life49:21 The Importance of Consistency49:40 The Playful Quality of Awe51:11 Minimizing Harm and Doing Good51:56 Age, Maturity, and Speaking Freely53:24 Moments of Awe in Vulnerability54:52 The Power of Small Acts of Kindness57:33 The Concept of Timelessness in Awe57:55 The Impact of Awe on Time Perception01:00:14 Practical Steps to Cultivate Awe01:03:32 The Role of Calling in Decision Making01:07:35 Recognizing and Trusting Your Calling01:13:41 Awe in Relationships and Everyday Moments01:21:32 The How-To: How to Harness Awe in Your Own LifeSend us a text

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