Move Happier: Why Does Movement Matter? Michelle Obama Weighs In

Summary

Podcast Summary: "Move Happier: Why Does Movement Matter? Michelle Obama Weighs In"

Podcast: Happier with Gretchen Rubin
Host: Gretchen Rubin (with Elizabeth Craft)
Guests: Michelle Obama, Craig Robinson, Dawn Staley, Dr. Judith Joseph, Candace Parker
Release Date: February 14, 2026
Episode Focus: Exploring why movement matters in our daily lives—featuring special segments curated by Michelle Obama and Craig Robinson from the "Move 26 in 26" campaign.

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Overview: Main Theme & Purpose

This episode is a special “listen-along” to support the Move 26 in 26 challenge—an initiative encouraging people to be active for 26 minutes each day, every day, in 2026. Gretchen Rubin and her sister Elizabeth Craft introduce and reflect on curated podcast clips about the value of movement, physical wellness, overcoming barriers, and the mindset that supports an active, happier life. Featuring special guests—Michelle Obama, Craig Robinson, WNBA legend Dawn Staley, psychiatrist Dr. Judith Joseph, and basketball star Candace Parker—the episode highlights real stories and practical advice to inspire everyone, regardless of background or fitness level, to embrace movement.

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Key Discussion Points and Insights

1. The Importance of Movement in Everyday Life

• [03:23] Michelle Obama draws from her "Let’s Move!" initiative and personal routine to emphasize starting wherever you are:
  • Quote: "My advice is to start where you are and work toward a specific goal... Don’t focus on what your body looks like. Focus on how it feels. Your heart health, your mental health, your strength and your confidence—those are the factors that contribute to a healthy lifestyle."
• She encourages listeners to redefine movement as something flexible and personal, not about appearance but well-being and happiness.

2. Movement as an Equalizer: Dawn Staley’s Story

• Featuring: Clip from "imo" (Michelle Obama & Craig Robinson's podcast) interviewing basketball legend Dawn Staley.
• [06:42] Dawn Staley recounts playing basketball in North Philadelphia before the WNBA existed:
  • “[Back then] it was genderless. I was just playing... I didn't realize that that's what it was, but I didn't care."
• Explores how opportunities for young girls in sports have changed dramatically due to Title IX:
  • [08:41] "There's more opportunity for girls ... [On my teams, players] have only known [the WNBA] to be. That's the carrot that's been dangled in front of them for all of their lives."
• The segment dives into the real-life obstacles for female athletes, pay disparity, and the necessity to work multiple jobs:
  • [10:22] “I had to ask my mother...to use her plug, right, to get me a job at [a] store. And I did retail for about three weeks… once I got that check, it was like $227. And I'm like, for all that, for three weeks?”
• Dawn highlights the incremental but significant growth of the WNBA and the hope for better future contracts for women.

3. The Mental Side of Movement and Everyday Obstacles

• Clip from: "The Second Opinion with Dr. Sharon" featuring Dr. Judith Joseph, psychiatrist and researcher.
• [20:45] Dr. Judith Joseph outlines the negative impact of constant phone use on our energy and happiness:
  • “When we're on screens all the time, that is robbing us of living in a world that is three-dimensional that allows us to stimulate all of our senses.”
• Referencing recent studies, she notes that limiting smartphone use can have an “antidepressant effect” on happiness.
• Introduces the 5Vs Framework for rebuilding energy in the context of burnout and high-functioning depression:
  • Validation: Recognize your feelings
  • Venting: Express frustrations and emotions
  • Values: Reconnect with meaningful priorities from your past (e.g., childhood joys)
  • Vitals: Focus on sleep, healthy eating, movement, relationships, tech boundaries
  • Vision: Envision positive future changes (not all Vs detailed in aired excerpt)
• [25:41] Dr. Joseph on helping loved ones:
  • “You can't change people. But what you can do is you can model the behaviors that you wish to see.”

4. Mindset and Resilience: Candace Parker’s Can-Do Attitude

• [31:44] Michelle Obama and Craig Robinson interview Candace Parker (WNBA legend).
• Candace reflects on the role of coaches in believing in her before she believed in herself:
  • [32:22] “I can still hear Coach Summitt say, ‘You have never arrived.’ In seventh grade, my coach said, ‘I think you can be the best player in the state.’”
• [33:30] She discusses motivation, constantly moving her own goalposts, and the balance between ambition and appreciating the present:
  • “I never really stopped and thought, like, okay, this is where I'm at. It was more so, like, I kept moving the goalposts... that can be a positive. But moving the goalposts also doesn't allow you to appreciate what you have accomplished in the moment."
• [35:27] Candace’s transition from college to pro life, juggling a new city, Olympic commitments, and the surprise of pregnancy:
  • “I was just exhausted. This is everything I have ever dreamed of and more. And I just wanted to be in bed. I just wanted to go to sleep. I wanted to take a nap.”
• [38:50] On returning to play just 56 days after giving birth:
  • “Looking back, I thought strength was coming back in 50, 56 days after having my daughter. But then if that's strength, then weakness is taking six weeks of maternity leave… putting your family first.”

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Notable Quotes & Memorable Moments

• [03:23] Michelle Obama:
  “Don’t focus on what your body looks like. Focus on how it feels. Your heart health, your mental health, your strength and your confidence... they're critical for our happiness.”

• [06:42] Dawn Staley:
  "For me, it was genderless. I was just playing... I didn't know I was a girl until they told me."

• [10:22] Dawn Staley (on post-college reality):
  "Shaquille O'Neal, $80 million contract. Me, I'm sitting at home and my mother... had to get me a job at a retail store... three weeks, $227."

• [14:34] Dawn Staley (on women’s basketball popularity):
  "[Caitlin Clark] brings a lot of eyeballs... now you're seeing how good and talented our women are."

• [20:45] Dr. Judith Joseph:
  “When we’re on screens all the time, that is robbing us of living in a world that is three-dimensional that allows us to stimulate all our senses.”

• [24:51] Dr. Judith Joseph (helping loved ones):
  "You can't control others, but what you can do is you can control yourself... model the behaviors you wish to see."

• [32:22] Candace Parker (on mentorship):
  “I can still hear Coach Summitt. ‘You have never arrived.’”

• [34:51] Candace Parker (on her mindset):
  “Moving the goalposts also doesn't allow you to really appreciate what you have accomplished in the moment.”

• [38:50] Candace Parker (on motherhood and sports):
  “Looking back, I thought strength was coming back in 50, 56 days after having my daughter. But then if that's strength, then weakness is taking six weeks of maternity leave... putting your family first.”

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Timestamps for Important Segments

• [03:01] – Michelle Obama: Why movement matters and redefining exercise
• [06:16] – Dawn Staley: Breaking gender roles in sports, Title IX, struggle for opportunities and financial realities for female athletes
• [20:45] – Dr. Judith Joseph: The energy drain of phone addiction, the 5Vs framework, and practical mental health advice
• [31:44] – Candace Parker: The power of coaching, motivation, ambition, and balancing career transitions with motherhood

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Tone & Language

The podcast maintains an empowering and conversational tone, blending personal storytelling with practical advice. The hosts and guests share stories candidly, mixing humor with heartfelt moments and hard-earned wisdom. There’s an underlying message of resilience, support, and self-compassion running throughout.

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Final Takeaways

• Movement is for everyone. Don’t compare—just start, however you can.
• Mentorship and community matter. Coaches and loved ones can help you see your strengths even before you see them yourself.
• Barriers are real, but mindset is powerful. Success often involves balancing ambition with the need to appreciate everyday victories and personal well-being.
• Healthy living goes beyond the body, embracing mental health, connection, and the way we use technology in daily life.
• Pairing movement with joyful activities, like podcasts, can make forming healthy habits easier and more enjoyable.

Gretchen Rubin sums it up:

“If listening made it easier to keep moving, that’s a powerful habit at work. Pairing something you enjoy with something you want to do more consistently is one of the simplest and most popular ways to stick to an important habit.” ([39:44])

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To learn more about the Move 26 in 26 campaign and explore related podcasts, check the episode description for further links.

Transcript

[Gretchen Rubin]

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[Elizabeth Craft]

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[Gretchen Rubin]

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[Elizabeth Craft]

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[Gretchen Rubin]

Right? And they also have flowers. The Whole Foods Market floral department has tons of gorgeous quality flowers with large blooms, vibrant colors and strong stems. Just the thing for a romantic night. You don't need to make a special trip to the flower shop. Taste the love all month at Whole Foods Market.

[Dawn Staley]

Lemonade.

[Gretchen Rubin]

Hello and welcome to More Happier a podcast where we get happier. It's the weekend. Some weekend listening. Hey Elizabeth. Hey Gretch. Today, as part of the move 26 in 26 challenge, we are sharing a special special listen along episode. Something you can enjoy while you're getting in your 26 minutes of movement.

[Elizabeth Craft]

It features Michelle Obama and her brother Craig Robinson talking about why movement matters and then sharing a few podcast clips they thought would be good company while you're on the move.

[Gretchen Rubin]

I love how these clips show the many different ways that movement fits into real life.

[Elizabeth Craft]

Same.

[Gretchen Rubin]

So let's get started. Here's Craig and Michelle.

[Craig Robinson]

Hey, happier listeners, Craig Robinson and Michelle Obama here. We're so excited to be working with our podcast network, Higher Ground and our friend Gretchen Rubin on her Move 26 campaign, which is all about prioritizing movement for 26 minutes a day every day this year.

[Michelle Obama]

That's right. Now you all know that I am a strong believer in the importance of getting our bodies moving every day. You might remember my let's Move initiative when we were in the White House, encouraging kids to get their daily exercise and to build those healthy habits from a very young age. And movement has been a big part of my life, from tennis to hiking to hitting the gym or spin class. I know I'm at my best when I'm moving every day. Just a little bit. Now, of course, movement looks different for everyone. So my advice is to start where you are and work toward a specific goal. Let's say if you want to improve your flexibility, start with doing just a few exercises, maybe on your living room floor. If you want to strengthen your lungs, start with a light jog and build from there. But here's the key. Don't focus on what your body looks like. Focus on how it feels. Your heart health, your mental health, your strength and your confidence. Those are the factors that contribute to a healthy lifestyle. And experts tell us they're critical for our happiness and well being too. And if you're looking for help along your health journey, our production company, Higher Ground has a lot of shows that can help you figure it all out. On our podcast, imo, Craig and I tackle real questions from folks just like you, sharing our candid perspectives on things like wellness and relationships and the world around us. Or you can check out the second opinion with our dear friend, Dr. Sharon. Each week, Sharon shares her deep expertise in women's health alongside well known guest experts and women to tackle all things menopause.

[Craig Robinson]

We're going to share a few clips from these shows, but here's a tip before we do. Listening to podcasts pairs great with movement.

[Michelle Obama]

True.

[Craig Robinson]

So put your earbuds in and take a walk or clean up the house or hop on your bike. Hopefully these shows will inspire your move 26 plan and lead you toward an even happier, healthier life.

[Michelle Obama]

So let's get moving.

[Gretchen Rubin]

Okay, so the first clip Craig and Michelle picked is from imo, their podcast.

[Elizabeth Craft]

Yeah. And it's with Dawn Staley, who's just such a force. She's a Hall of Fame basketball player, Olympic gold medalist, and a longtime coach at the University of South Carolina dawn.

[Gretchen Rubin]

Talks about growing up in North Philadelphia before the WNBA even existed, and what it was like to love a sport without being able to picture where it.

[Elizabeth Craft]

Could lead and how different things feel now.

[Gretchen Rubin]

Exactly. Here's dawn with Craig and Michelle.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

I'm picturing little dawn on the basketball courts playing with all these boys. Right. And, you know, I mean, it is rare for somebody to. And it's a blessing to find out early in life what you love and then be able to do it for the rest of your life and make a career out of it. It is a blessing, and I would love to hear more about that.

[Dawn Staley]

Well, I will say this. When I was growing up, for me, it was genderless. I was just playing. I didn't know I was a girl until they told me, go, put a skirt on and go. I didn't realize that that's what it was, but I didn't care. They didn't know who my mother was. My mother's got the strength to 10 men and thick skin. So the name calling really didn't bother me after a while. At first it does.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

It's like I'm one of five. I'm the youngest of five. Say something that'll make me cry.

[Dawn Staley]

Right? And then you gain the respect of the guys, and then the relationship goes to, you're one of us.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

But now with Title 9 and, you know, girls, young girls. Cause I was a tomboy, you know, growing up as younger with a brother, I did same thing. I was doing everything they were doing. They were boxing, I was boxing. We're playing piggy softball. I was out there. I was running track. I was gonna beat all of them. But I'm, you know, almost 10 years older than you, and the opportunities just like, for you were even. It wasn't there for a girl who was a jock to. To be in organized sports. I spent a lot of time on the sidelines watching him play in leagues and going to his games. And because I didn't see girls doing any of that. And now that there are more opportunities for girls, I guess my question is, do you see the difference in female athletes who grew up in all girls sports? I mean, they've had it. They've been exposed to it, but because they had the opportunities, they didn't get the chance to, you know, play with the boys. Do you see differences now?

[Dawn Staley]

I do. I just see there's more opportunity for girls. Like, if I look at my team, probably over just my entire career coaching.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Right.

[Dawn Staley]

They've only known it to be a wnba. Yep. Only Though they grew, they were born, right? So that's the carrot that's been dangled in front of them for all of their lives. So they play now. They participate, they play aau.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

They see a future.

[Dawn Staley]

They see a future in it, like in a future here in the States.

[Gretchen Rubin (alternate or additional speaker)]

Yeah.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

I'm always curious, and I've met number of wonderful wnba, college female athletes in basketball. And I don't think people really understand how the path is so different, the fact that pay is so unequal, that the life of a professional WNBA player is so different. Can you tell our listeners a little bit about what it was like for you as a professional player? You know, because you could, you know, how did you make ends meet? You know, was that life difficult?

[Dawn Staley]

It was. I would say this. When I. When I graduated from College, graduated from UVA in 1992, my male counterpart was Shaquille O'. Neal, right? Yeah, Shaquille.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Yeah, we know that dude.

[Dawn Staley]

Yeah. $80 million contract. Me, I'm sitting at home and that mother that cleaned houses, cleaned a house for a man that owned a retail store. So I had to ask my mother, I'm a college graduate, to use her plug, right, to get me a job at his store. And I did retail for about three weeks. And then I'm like, this is for me. This isn't for me. Like, once I got that check, that check was like $227. And I'm like, for all that, all of that, three weeks, right. So I was waiting to go overseas to play because at my height as a guard, they don't want guards, they want bigs. So I went over to Segovia, Spain, in October of 1992, played for $35,000, which was decent for me. I didn't have a job.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

It was more than the retail store, way more.

[Dawn Staley]

So I did that. And then 1990, I was playing for being an Olympian because one of my lifelong dreams was to be an Olympian, because I only saw women play on television two times, national championship and gold medal. And that's what I wanted. So I had to go overseas to play, to get more international experience so I can be ready the next time I try out for an Olympic Games, which was 94, ended up making a 96 team. And then from our year of practicing together in preparation for the 96 games, we knew halfway through that there was going to be a wnba. So we were like the guinea pigs to see if women's basketball could stand the test of time during that year. And then not only did the WNBA was birthed. So was another league, the ABL. So two women's professional leagues started in 96 and 97. So from 92 to 97, it was a struggle. Once I started in the WNBA, I was coaching at Temple University at the same time so I could make ends meet because I had a second job. The WNBA job was my second job.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

But you had to have two jobs.

[Dawn Staley]

I mean, it's not enough for you to just take the paycheck and live year round.

[Craig Robinson]

12 months. Yeah.

[Dawn Staley]

So you had to have supplemental income.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

So are they gonna compensate players for that loss of income? Are salaries keeping up with this new requirement?

[Dawn Staley]

Well, I think the salaries now. And I don't. It is probably anywhere from 75,000 to maybe 250.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

$250,000 compared to an NBA player.

[Dawn Staley]

Oh, there's no comparison.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Yeah. I just want the number. I want to say the numbers out.

[Candace Parker]

Loud so that we.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

You know. Cause the average NBA player is making millions.

[Dawn Staley]

It's millions.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Millions. If they don't even get playing time. Right.

[Dawn Staley]

Yes. And I will say this in comparison to where the. Like, if we looked at the NBA in its 28th or 29th year, I think we're okay. Like, I think we're okay. How do we get it to it?

[Craig Robinson]

It's on par.

[Dawn Staley]

Yeah, it's on par to wear it.

[Craig Robinson]

Okay.

[Dawn Staley]

But we want to see the near future of WNBA players being able to get a supermax contract, like a. You know what I'm saying?

[Craig Robinson]

I know exactly what you're saying. And it makes me think so, you know, like, the NBA's been around for years, and now the WNBA has been around for years. Not as many, but it's been around for years. What's made it so popular now?

[Dawn Staley]

Well, I think it's been popular. I think you have players like a Caitlin Clark. She brings a lot of eyeballs to our sport. A lot of them. And so much. So much so that now you're seeing the rest of the league and how good and talented our women are that represent the wnba. Like, we played Caitlin Clark's Iowa team on national television in 2024. The highest ever. I think it tapped out at 24 million. Most watched game ever. Right. And I know a lot of people were tuned in to see Caitlin, but what they saw was a South Carolina team that was super talented, that was on an undefeated run. And I know they walked into something. They didn't really know what was about to happen. So I think it's cool that the new eyeballs are coming to our sport. And they're seeing how very talented our players are. And is it somewhat controversy? Yeah, but what sport is it? That's right. I like the fact that we do have some controversy. It's a sport.

[Craig Robinson]

I've always said that I watch sports not just for the reality of it, but I watch sports to root against the people who I don't like. And if there's no drama, there's no fun. And I love the fact that the WNBA has some drama now. And I think I've always said that it needed more drama, but I was getting to the fact that it feels like to me, college basketball has made the WNBA more popular.

[Dawn Staley]

Yep.

[Gretchen Rubin]

Now time for a quick break. You know, Elizabeth, I'm in the emptiness phase, which I'm also calling the open door phase. And I've talked to people a lot about that emptiness transition. And one thing that is a challenge for many people is healthy eating. When the kids are gone, it's easy to slip into really bad habits. And that's why hungryroot is such a great solution. Hungryroot takes care of the weekly meal planning, recommending healthy recipes tailored to your taste, nutrition preferences and health goals. Hungryroot makes it simple to eat healthier without overthinking it. One of my big things is that I don't eat sugar and they have an option with less sugar.

[Elizabeth Craft]

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[Gretchen Rubin]

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[Elizabeth Craft]

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[Gretchen Rubin]

The Defender, engineered to meet challenges head on so you can explore with confidence. An icon reimagined designed for a new generation of explorers. Choose from the Defender 90, 110 or 130, seating up to eight adventurers. With a tough tested exterior, a modern and functional interior, and intelligent tech like 3D surround cameras and the Pivi Pro infotainment system. Every journey feels limitless because like you, the Defender is capable of great things. Build your Defender today@land roverusa.com One thing that really stuck with me from Dawn's story is, you know, movement isn't just for one kind of person. It's for everybody can find a way to do it.

[Elizabeth Craft]

Yeah. But even if you want to move more, sometimes it can be hard. Circumstances can definitely get in the way.

[Gretchen Rubin]

Yes. Yes, indeed. And so that's why the next clip goes in a different direction.

[Elizabeth Craft]

Yeah. So this one is from the second opinion with Dr. Sharon. She talks with a psychiatrist and researcher, Dr. Judith Joseph, about feeling capable on the outside, but still worn down and how habits like constant phone use affect our energy.

[Gretchen Rubin]

Yeah. She also shares a framework for rebuilding energy called the 5Vs validation, venting values, vitals and vision. And you know me, I love any framework. So let's listen.

[Dr. Judith Joseph]

When we're on screens all the time. That is robbing us of living in a world that is three dimensional that allows us to stimulate all of our senses. You know, not just the sensory stimulation from seeing things and hearing things, but from feelings, smelling, touching, being in the world. And there was a recent study just out of one of the University of Texas universities that they took people out for two weeks away from their smart devices so they still had the capacity to use their phone and stay connected, so calling and texting and so forth. But the smartphone capacity was removed. So they weren't allowed to go online and constantly be doom scrolling all day or being on social media. And what they found was that just that two weeks of limiting exposure was almost like an antidepressant effect in terms of the metrics they used to measure joy and happiness.

[Gretchen Rubin (alternate or additional speaker)]

And let me just say, in my business, back in the day, I'm gonna sound like an old person, but I delivered babies, so I had to be accessible at all times. But there was a time before cell phones, and I can tell you this, that, you know, you had a pager, the answering service would call you, you get a number, you had to call the answer service, you had to pull off the road, call the phone. I never missed a delivery, you know. And we now think that if we don't have our phone, something horrible is going to happen in the hour that I left my phone at home. And we've got to get out of that sort of mindset. It's really not that, it's not that deep. But before I. Before, I don't want to leave without making sure that we get through those other five Vs. So we've gone through validation, venting, and what are the other three V's?

[Dr. Judith Joseph]

Yeah, well, I think the phone issue brings us right into values, because what you were saying reminded me of how when I was a child, when we wanted to look something up, we'd have to go to the library, pull out the encyclopedia, use multiple books, use critical thinking. And now that joy of curiosity and learning is being robbed because we can just go to Google and that information may not even be correct sometimes. Right. So it's robbed us of that other critical thinking part of our, of our ability to be human beings who are fully formed.

[Gretchen Rubin]

Right.

[Dr. Judith Joseph]

So again, leaving all these points of joy on the table because the modern world is so different, but that brings us into the values. So for my clients, what I'll do is I'll take them back to a time in their past and try to be like a little archaeologist and dig up those moments when they actually did feel that fullness. And we'll use things like pictures, we'll use things like timelines, but eventually we find a point where they actually became excited again. And so I give an example of a client who, you know, he didn't remember what it was like to be, you know, full and fed and tapped into values. So we had to go back to childhood and he Realized that before his parents got divorced, they would go camping all the time. But now he's this very important businessman in a big city, no access to nature. So we had to slowly reintroduce nature to him. Started off with getting a plant in the office, then looking at photos of nature, then taking a walk through the central park, and then, you know, planning that hike. But slowly he started to connect with nature again. But he didn't remember that part because it was buried in that hidden trauma. So when you think about your values, think about things that are priceless, not things with the price tags, right? It's a nuance. So for me, learning because curiosity made me feel so accomplished internally versus being extrinsically motivated by the good grades or the lack of, or the fear of failure.

[Gretchen Rubin (alternate or additional speaker)]

Now the first step to all of this is really recognizing that high functioning depression exists. And people have to realize that it exists so they know that they, that there is help and there is a solution for it. But sometimes people are a little resistant to coming to that. So what would you suggest for friends or family members? If you see that someone around you, a loved one or is experiencing what you think is high functioning depression because they've read your book and now they know all about it, what would you suggest that they do? How would you talk to someone that you love or someone that you care about and you see, wow, this sounds very familiar to me. What would you, what would you, what advice would you give them?

[Dr. Judith Joseph]

Well, you know, you can't control others, but what you can do is you can control yourself. And I know it's not a satisfying response for many people, but the reality is that you can't, you can't change people. But what you can do is you can model the behaviors that you wish to see. So knowing that there's someone in your life who is accustomed to giving, maybe they have low self worth, unprocessed trauma, they just don't feel worthy enough to slow down. You may have to start saying, you know what, it's okay, you don't have to do this for me. You may have to show them that, listen, I'm here for you. Even if you don't do anything, you're giving them permission to sit still. They may look at you like, well, why? But just say, listen, I'm just here for you. I just want you to be able to rest and I want you to be able to enjoy your life. You don't have to show up all the time. You also may have to meet their basic needs. Many of my clients with high functioning depression, they are not meeting their basic needs. Always take care of yourself first because it is not easy being around someone who can't slow down. It is contagious. But you may have to model the behaviors that you wish to see in that individual.

[Gretchen Rubin (alternate or additional speaker)]

Dr. Judith, before we leave, I want to make sure that we get to those other three V's in the five Vs for high functioning depression. Can you go over those quickly for me?

[Dr. Judith Joseph]

Yeah. So we talked about tapping into the values and you know, the basic needs brings us right into vitals. Many times they're not taking care of their basic needs. So vitals are focusing on getting good sleep, letting them rest, eating foods that are not processed, foods that are healthy for your brain, getting good movement. Vitals are also modern vitals like a healthy relationship with technology, not being exposed to too much of that, a work life balance and the relationships that you're in. Relationships are the number one predictor of your longevity. So these are all the vital signs I asked you to really pay attention to.

[Gretchen Rubin]

And now we're going to take a short break.

[Elizabeth Craft]

Gretch, you and I both love Whole Foods Market. And Whole Foods Market is a perfect place to plan an indulgent and romantic evening at home. From gorgeous flowers to no antibiotics ever, steaks and special gifts like bath bombs, you will find everything you need for an unforgettable night at Whole Foods Market. You don't have to make a reservation at a restaurant. You can just create a beautiful night at home. Plus, they've got a great wine selection so you can add a bottle of wine to your romantic evening. Of course, you have to be 21 years or older for that. And you must drink responsibly.

[Gretchen Rubin]

Right? And they also have flowers. The Whole Foods Market floral department has tons of gorgeous quality flowers with large blooms, vibrant colors and strong stems. Just the thing for a romantic night. You don't need to make a special trip to the flower shop. Taste the love all month at Whole Foods Market. These days, fast, reliable Internet is essential to everyday life. And if you have a business, it's even more essential. Yes, Spectrum Business keeps businesses of all sizes connected seamlessly with Internet, advanced WiFi, phone, TV and mobile services. For this podcast, we rely on Spectrum. Spectrum allows us to record this podcast even though we are in three different locations. We do it seamlessly every time.

[Elizabeth Craft]

And Spectrum Business offers 100% US based customer support 24. 7 to help you stay up and running. They also offer tailored connectivity solutions with packages built for your business budget. Millions of Business owners rely on Spectrum business to keep them connected. Visit spectrum.combusiness to learn more. Restrictions apply. Services not available in all areas.

[Julia Louis-Dreyfus]

Hiya Julia Louis Dreyfus here from the Wiser Than Me podcast, among other things. And I've got a bit of a hot take. Our relationship to our food can feel disconnected. We don't always know how or where our food is grown. And if we throw food scraps in the garbage, we don't think about where it's going. Or at least we try not to. One way that I get back a little of that connection is by using my Mill food recycler. Sure, Mill has totally changed my home life in a lot of practical ways. It works automatically. You can fill it for weeks. It never ever smells. But this is also really important. When I use Mill, I'm participating in a circular system. All the food I don't eat is helping to grow the food that I do. It makes me feel like I'm part of something bigger. And that feels really, really good. And it's all so ridiculously easy. I just drop my scraps in my mill and it transforms them into nutrient rich grounds overnight. I have mine sent to a small farm, but if I I could use them in my garden or for my backyard chickens if I wanted backyard chickens. And I don't know, maybe I do now, maybe I don't. Anyway, maybe Mill is transforming me too, just a little. If you want to feel more connected or you just want your kitchen to feel less gross, try Mill's risk free trial and just live with it for a while. Go to mill.com wiser for an exclusive offer.

[Gretchen Rubin]

Okay listeners, if you're still moving, hopefully this last clip gives you the motivation to finish your 26 minutes.

[Elizabeth Craft]

And this one brings us back to Craig and Michelle on imo. They are talking with Candace Parker, a WNBA legend who I have spotted at a restaurant in LA Gretch.

[Gretchen Rubin]

Ooh, celebrity sighting. And Craig starts by asking her about her new book, the Can Do Mindset. I think the title says it all. Here's a clip.

[Craig Robinson]

There was a point in the book when you talked about your coaches at your school believed in your abilities before you did. They could see how good you were gonna be. Talk about how your development went right from your own mindset, from your own mindset because you were really good, but you didn't know how good you were.

[Candace Parker]

I can still hear Coach Summitt. I can still hear her say, you have never arrived. And that is something that I feel like was a part of my upbringing without the correct verbiage from my parents. In seventh grade, my coach sat me down and was like, I think you can be the best player in the.

[Craig Robinson]

State in seventh grade.

[Candace Parker]

And I was like, the state? Yeah, just the state.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Ooh.

[Candace Parker]

Ok. And I was humble in the present, but I was motivated to be the best in the future. And when I arrived at Tennessee, I went to Tennessee to be a big fish in a big pond. I didn't take the time to think, whoa, I'm good at basketball, or I'm not good at basketball, or whatever. It was just to try to be one of the best, to play there and to win and focus on, you know, my left hand, getting my left hand hook, you know, my left hook better, or being able to, you know, dribble the basketball and shoot and pass. At 6 foot 4, I was motivated so many times in my career by the cants that when they turned to cans, I had to find something else, you know, to be motivated by. And I was grateful that my dad knew what buttons to push as a coach and coach Summit boy, she knew what buttons to push. If she told me I couldn't guard somebody or she told me that, you know, I couldn't do this, I was gonna do it. And, you know, I'm grateful for the mentors and the coaches that I've had that understand how somebody ticks, because it really is the mindset in anything you do, getting people motivated or getting you in the right frame of mind to accomplish the things you want to accomplish. And I never really stopped and thought, like, okay, this is where I'm at. It was more so, like, I kept moving the goalposts. And, you know, in the book, I talk about how that can be a positive. But moving the goalposts also doesn't allow you to really appreciate what you have accomplished in the moment. Like, I. I mean, my 16 years in the WNBA flew by. Yeah, the WNBA championship. I was like, the next day, okay, I love that feeling. Let's do it again. So it's also a balance of realizing the present and appreciating it.

[Craig Robinson]

You go from college to the pros. It goes from being sort of a family to transactional relationships to business.

[Candace Parker]

You learned that real quick.

[Craig Robinson]

So what was that transition like? Because it had to be so diametrically opposed to what? The way you were brought up in your family, the way you were nurtured at Tennessee, and now you're a pro and talk about the NBA as well as having to go overseas playing.

[Candace Parker]

2008 was a big year. For both of us, 2008 was a big year. It was going on my transition into the NBA, wnba. My transition into the WNBA was one that was like this one night.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

It was great.

[Candace Parker]

We're hanging the banner, we're cutting down nets, you know, Champagne. I was 20, 21, so I could drink. The next afternoon at 2:30, I got drafted into the WNBA by Los Angeles. It was the Olympic year, so we won the national championship, got drafted, training camp started two weeks later, went straight into training camp. Didn't even get to move out of my apartment. You know, you gotta sign a shoe deal, you gotta, you know, endorsements, sign an agent, all those things. Financial advisor. Moved out to la, which is still home today, which I'm grateful for. Olympic break. So 2008 went to the Olympics. I was just exhausted. You know, it's one of those things where this is everything I have ever dreamed of and more. And I just wanted to be in bed. I just wanted to go to sleep. I wanted to take a nap. And that's the hardest thing is this amazing year. I look back and I'm like, all I can remember is being tired. And I was really tired. I came back from the Olympics and came back with more than a gold medal. I was pregnant with my daughter when I came back. And then immediately I went into, what is everybody gonna think? You know, how is this gonna impact my career? I won rookie of the year and MVP that year. And I was seven, eight weeks pregnant with my daughter.

[Craig Robinson]

I can't believe that.

[Candace Parker]

And I think it's the fear that every mother that has gone through this feels. Where you have invested so much time into your career and your craft and it's the worry of, this is everything I've ever wanted. I always wanted to be a mom. But how is this gonna fit into what I've worked so hard to accomplish? There were so many people that were, you know, in my ear, close friends and family that were like, is this a great time for you to. Maybe we should think about other options. And I always wanted to be a mom. And again, I leaned on Coach Summit. She was able to do it. She was able to be one of the best ever and still have a. Have a child and still balance both. You know, the companies want you once you have the kid, to tell the story, but they don't want you when you're pregnant, you know, and so as an athlete, you kind of are valuable to be able to run and jump and do all those things. And so immediately when I was. When I, you know, Announced that I was pregnant. I remember telling people and then immediately being like, but I'm gonna come back July 5th. You know, it was almost like me cushioning the blow a little bit.

[Dawn Staley]

And I hate that.

[Candace Parker]

Looking back, you know, I thought strength was coming back in 50, 56 days after having my daughter. But then if that strength, then weakness is taking six weeks of maternity leave.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

Yeah. Letting your body heal. Letting your body heal fully.

[Candace Parker]

Putting your family in those moments first. And so it was a lot in 2008, the transition into the WNBA and mother.

[Dawn Staley]

Mother.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

I mean, I think a lot is an understatement. You know, I mean, I really do think. And you're how old, you know, while all this is going on, and now that you're not even 40 yet, and you think you're old. Now, you realize how young you were. Right. I mean, you have a daughter that's getting close to that.

[Candace Parker]

Yeah, she's 16.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

That age. Right.

[Candace Parker]

16 years old.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

I mean, the amount of maturity, you know, the composure that it took for you to manage through all of that.

[Gretchen Rubin]

So that's today's Move 26 Listen along episode. If listening made it easier to keep moving, that's a powerful habit at work. Pairing something you enjoy with something you want to do more consistently is one of the simplest and most popular ways to stick to an important habit. You can find more information about Move 26 and 26, along with links to the Higher Ground podcast you heard today in the episode description. So, Elizabeth, are you feeling happier?

[Elizabeth Craft]

Yes, I am feeling happier and ready to get moving, Gretch. Thanks, Chuck. Bye, Gretch.

[Gretchen Rubin]

Bye, Elizabeth. The best time to start moving was 26 years ago. The second best time is now. From the Onward project.

[Craig Robinson]

Hi, Gretchen. Craig Robinson and my little sister Michelle here we host a new podcast called IMO with Michelle Obama and Craig Robinson. We know you're the queen of giving advice, so we wanted to get a few tips from you.

[Interviewer (possibly Craig Robinson or Michelle Obama)]

You know, Gretchen, a lot of our listeners are going through some major life changes. What advice do you have for folks who are trying to stay grounded in the midst of major life transitions?

[Gretchen Rubin]

Craig and Michelle, I am so happy to be talking to you. Here are a few questions that might help us gain perspective. So consider questions like this. What activities take up my time but are not particularly useful or stimulating for me? Do I spend a lot of time on something that's important to someone else but is not very important to me? If I could magically change one habit in my life, what would I choose? And here's a question. Would I like to have more time in solitude, restorative solitude, or would I like to have more time with friends? You know, just thinking about questions like this can help us start to figure out how we might make our lives happier. With greater self knowledge, we're better able to make hard decisions that reflect ourselves, our own nature, our own interests, our own values. In my own case, I have found that the more my life reflects my nature, the happier I get and the more grounded I feel when I'm going through a period of major change or transition. For more great advice, search for IMO with Michelle Obama and Craig Robinson. Wherever you get podcasts you can listen to Issa Rae on letting go of certain friendships, Keke Palmer on why disappointment is actually the key to career success, Seth and Lauren Rogan on caring for aging parents and so many more.