Scheduling worry time to break rumination

What if the biggest obstacle standing between you and the things you want in life isn’t your effort, your discipline, or even your circumstances? What if it’s the beliefs you didn’t realise you were holding. 

In Part 1 of a two-part conversation, I sit down with behavioural scientist and bestselling author Nir Eyal to unpack how our hidden beliefs shape what we see, how we feel, and what we do. Nir spent six years researching his latest book Beyond Belief, exploring the science behind how beliefs influence our behaviour and how we can change the ones that are quietly limiting us. 

We dive into why rumination feels productive but actually keeps us stuck, why venting about people can reinforce the very stories that make us miserable, and a practical tool called a reality log that helps you see situations more clearly. Nir also shares a powerful technique for questioning beliefs that are causing suffering, using a surprisingly relatable story about a birthday gift for his mum that didn’t go quite as planned.  

Nir and I discuss: 

• The difference between facts, faith, and beliefs and why beliefs are open to change 

• Why many of our most important life decisions come down to beliefs rather than facts 

• How rumination feels like problem solving but often reinforces limiting beliefs 

• The surprisingly effective technique of scheduling “worry time” 

• How our beliefs shape what we literally perceive in the world 

• Why venting about people can strengthen negative assumptions rather than resolve them 

• How a reality log can help you challenge distorted perceptions 

• A four question technique to examine beliefs that are causing suffering 

• How collecting a “portfolio of perspectives” can help you reduce emotional reactivity 

Key quotes 

“Beliefs are tools, not truths.” 

“We don’t see the world as it is. We see a simulation of the world shaped by what we already believe.” 

Connect with Nir Eyal on Instagram, X (Twitter), and LinkedIn and his website and check out his latest book Beyond Belief. 

My latest book The Health Habit is out now. You can order a copy here: https://www.amantha.com/the-health-habit/ 

Connect with me on the socials: Linkedin (https://www.linkedin.com/in/amanthaimber) 

Instagram (https://www.instagram.com/amanthai) 

If you are looking for more tips to improve the way you work and live, I write a weekly newsletter where I share practical and simple to apply tips to improve your life. You can sign up for that at https://amantha-imber.ck.page/subscribe 

Visit https://www.amantha.com/podcast for full show notes from all episodes. 

Get in touch at amantha@inventium.com.au 

Credits: 
Host: Amantha Imber 
Sound Engineer: The Podcast Butler 

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