Passion Struck with John R. Miles
EP 758: How to Manage Energy Not Time: Dr. Diana Hill on Wise Effort
Date: April 23, 2026

Overview

This episode of Passion Struck explores how managing our energy—rather than simply managing time—can be the key to greater fulfillment, resilience, and living with purpose. Host John R. Miles dives deep with Dr. Diana Hill, psychologist, author of the new book Wise Effort, and expert in acceptance and commitment therapy (ACT). Together, they discuss why our greatest strengths can become our greatest traps, the psychology of "wise effort," how to recognize where our energy leaks, and practical steps for aligning our actions with what most deeply matters to us.

Key Themes and Discussion Points

The Journey Toward Wise Effort

• Defining Moment & Personal Story ([05:30])
  • Dr. Hill shares a pivotal experience: While running clinical trials on eating disorders during graduate school, she realized she was internally struggling with the very disorder she was studying. Deciding to step away and attend a yoga ashram catalyzed an internal shift.
  • "When I looked in the mirror, I saw my own client except it was me. There is no difference here between me and the people I'm serving."
  • This led her to return to academia with a more authentic, self-compassionate approach, blending mindfulness, acceptance, and evidence-based practice.

The Power and Potential Pitfalls of Genius Energy

• What is Genius? ([27:04])

  • Dr. Hill redefines "genius" as each person’s unique combination of strengths, passions, abilities, character, and emotional intelligence—not just high intelligence.
  • "Your unique combination of colors is uniquely you... when you engage them, you feel more energized."
  • Five elements of "genius energy": interests, character strengths, talents, personality, emotional intelligence.

• Overuse of Strengths

  • Our greatest strengths can also sabotage us if misapplied or overused—ambition, for instance, can manifest as both persistence and self-destructive perfectionism.

Energy Management Beyond Time Management

• Energy as Regenerative ([33:03])

  • Dr. Hill emphasizes that energy is not a fixed resource; it can be replenished and directed. ACT’s focus on psychological flexibility helps channel energy more effectively.
  • "When you’re aligned with your values even hard work leaves you feeling re-energized, rather than depleted."

• Three Psychological Traps of Unwise Effort ([15:11], [38:05])

  • Getting stuck in a story (rumination or self-justifying narratives)
  • Avoiding discomfort (escapism, numbing emotions)
  • Holding on too tight (over-efforting, control)
  • These patterns can leave us feeling burned out, stuck, or hopeless; wise effort involves recognizing these traps and intentionally choosing where our energy goes.

• Metaphors for Insight ([18:48], [35:28])

  • The "bird in the kitchen" (trying harder at the wrong solution) encapsulates unwise persistence.
  • The "five cups" (full, dirty, upside down, with holes, and empty) illuminate the ways our minds can prevent true learning, connection, or change.

Rediscovering and Directing Genius Energy

• Losing Touch with Interests ([30:47])

  • Many people lose vitality when their real interests are sidelined by social or career pressures; reconnecting with personal passions is key to creative energy and satisfaction.

• Fuel vs. Fool: Universal Human Yearnings ([41:12])

  • Six universal yearnings (connection, purpose, competence, meaning, orientation, feeling deeply) guide where energy can be most nourishing.
  • "For me, there is nothing better than connection... that is a source of energy that will carry me through."
  • The yearning for connection is especially unmet in today’s culture.

Practical Techniques & Applications

• Journaling Exercise for Values and Time ([11:31])

  • Imagine having a year, month, day, minute to live—what’s most important rises to the surface.
  • Addressing the 'urgency effect': Feeling time-crunched often leads to less meaningful choices.

• Compassion and Connection Practices

  • "Just Like Me" meditation for cultivating empathy in leadership and everyday interactions ([44:31])
  • Being intentional about in-person connection, reducing digital distractions, and prioritizing deep over superficial encounters ([47:18])

• Living from the “Back of the Heart” ([49:25])

  • Practice of pausing and acting from wisdom and centeredness, rather than reactivity or agitation.
  • "From the back of the heart, you are much more solid, connected, and free."

Notable Quotes & Timestamp Highlights

• On scientific humility and evolving research:
  • "Some of these methods we think were just one size fits all, like mindfulness is good for everyone. It is not... Science is changing for sure." – Dr. Diana Hill ([00:02], [25:08], [26:39])
• On unwise effort:
  • "The way in which we try and get out of entanglement: we get stuck in a story, we avoid discomfort, and we hold on too tight... Wise effort is letting go of the story and letting in a wiser self." – Dr. Diana Hill ([15:11])
• On overachievers:
  • "One of my pet peeves is people telling high achievers just don't care so much or don't work so hard. I don't want you to give up who you are, but we need a little bit of variation." – Dr. Diana Hill ([18:48])
• On connection as the antidote to loneliness and burnout:
  • "If I feel genuinely connected to you, that is a source of energy that will carry me through the day or through anything that is hard." – Dr. Diana Hill ([43:51])
• On how 'wise effort' changed her own life:
  • "It’s been more of a focusing of my energy... helping people discover their genius and use it in regenerative ways, not just for themselves but for the greater good." – Dr. Diana Hill ([51:24])
• On a Passion Struck life:
  • "Being driven by passion, by values, by love... is a passion struck life for me." – Dr. Diana Hill ([52:46])

Timed Important Segments

• [05:30] Dr. Hill’s personal turning point & the “noetic experience”
• [13:39] “A year to live” exercise & the urgency effect
• [15:11] The kelp/bird metaphor—wise vs. unwise effort
• [18:48] Over-efforting and cognitive flexibility
• [27:04] Redefining “genius energy” and key elements
• [35:28] The Zen "five cups" metaphor for humility and learning
• [38:05] Universal traps in managing energy
• [41:12] The six universal yearnings and their role in fulfillment
• [44:31] The "Just Like Me" compassion practice
• [49:25] Living and leading from "the back of the heart"
• [51:24] Personal and professional transformation through wise effort
• [52:46] Defining a passion struck life

Memorable Moments

• The openness of both host and guest in sharing their personal stories of struggle and change, notably Dr. Hill’s story of professional facade vs. inner experience.
• Vivid metaphors (bird trapped in the kitchen, cups, kelp entanglement) that illustrate psychological insights in accessible, relatable language.
• Emphasis throughout on practical exercises and mindsets anyone can implement without losing their ambition or drive, but rather realigning it with wisdom and values.

Conclusion

This episode offers a compelling case for shifting from productivity at all costs to wise effort—anchoring our actions in values, reclaiming our unique genius, and purposefully regenerating energy. The conversation models humility, curiosity, and actionable compassion, inviting listeners to look for open doors rather than flying harder into the same window.

Find Dr. Diana Hill’s work:

• Website & Book: wiseeffort.com
• Instagram: @drdianahill

Recommended next episode: University of Chicago’s Nicholas Epley on the science of connection.

Live with energy, act with wisdom, and as always, live life Passion Struck.