The Dan Buettner Podcast

Episode: "Practical Mindfulness Tools with Case Kenny"

Host: Dan Buettner
Guest: Case Kenny
Date: September 18, 2025

Episode Overview

In this engaging conversation, Dan Buettner (renowned for his Blue Zones longevity research) sits down with Case Kenny—a writer, podcaster, and self-described modern poet—to explore practical strategies for mindfulness, emotional self-talk, optimism, and personal growth. The episode blends insights from traditional cultures with new digital-era approaches, offering a toolkit for living a more intentional, joyful, and long life. Both discuss the power of language, the transformative potential of optimism, overcoming cynicism, techniques for everyday mindfulness, the healthy use of social media, and actionable journaling prompts.

Key Discussion Points & Insights

1. The Power of Language and Self-Talk

• Mindfulness as Self-Dialogue:
  • Case Kenny views mindfulness as the art of listening to—and, importantly, talking to—yourself.
  • Emphasizes the role of emotional vocabulary: “What are the literal words that you use to speak to yourself in reaction to what you feel in your life?” (Case, 03:54)
• Nuance in Language:
  • Dan explains how a broader vocabulary offers finer tools for self-understanding and communication.
  • “When you only have 10,000 words, you end up using blunt instruments... Whereas if you have 25,000 words, you can use words like ‘phlegmatic’ instead of ‘tired’—it conveys a completely different sound.” (Dan, 07:41)

2. Case’s Path to Mindful Living

• Case’s work centers on optimism and using language as a lever for self-development.
• He shares his journey from a successful sales career (which built his confidence and empathy) to launching the New Mindset, Who Dis? podcast as a way of vocalizing and clarifying his own feelings and goals (04:00–06:00).
• Notable Quote:
  • “I wanted to be able to sit down and describe a feeling... Is this a firsthand experience or a secondhand expectation that I’m borrowing?” (Case, 06:15)
• Environment is crucial: surrounding oneself with supportive, vulnerable friends can foster personal growth (10:30).

3. Friendship and Longevity

• Dan highlights the evidence that long-term friendships with healthy, positive people are a "great longevity hack."
• “There’s nothing you can do today or this week... that will have any impact [on your health in 2030] other than not die. Friends tend to be long-term adventures…” (Dan, 11:41)

4. Optimism vs. Cynicism

• Case advocates “delusional optimism”—repeatedly thinking big, even when it feels unrealistic, in order to manifest change (14:24).
• Case uses compelling brevity and poetry in his Instagram posts to combat the rising cynicism online.
• Memorable Quote:
  • “Optimism, delusional optimism, being unhinged and hopeful in life... those are umbrella antidotes to cynicism.” (Case, 14:56)
• Studies show that people who default to trust (vs. cynicism) are happier and more successful at work (15:30).

5. Authentic Wisdom: Experience vs. Inherited Beliefs

• Case is wary of spouting advice unsupported by experience and urges people to find the “why” behind their beliefs.
• Illustrative Story:
  • Case references the Xerox experiment on persuasion, highlighting the power of a clear, experience-backed “why.” (21:04)
• Notable Quote:
  • “If I can think of a truth, an uplifting truth, and I can support it with experience-backed why, then I’m doing my job.” (Case, 21:18)

6. Social Media: Net Positive or Negative?

• Case sees social media as inherently positive when used intentionally, despite recognizing its pitfalls—especially conformity and reduced attention spans (26:52).
• Coping Tactic: Unfollow negative accounts, set boundaries, and focus on content that uplifts and empowers.

7. Mindfulness in a Distracted World

• Kenny crafts content for short attention spans—Instagram wisdom in 12 words, short podcast episodes.
• The challenge (and value) of brevity: “It takes me hours to write these quotes sometimes, and it’s 12 words, but it’s all about word choice.” (Case, 28:59)
• Dan: “Don’t underestimate the power and the difficulty of brevity... I meant to write you a short note, but I didn’t have time.” (Dan quoting Mark Twain, 29:38)

8. Practical Mindfulness Exercise: Internal Family Systems

• Case teaches using language to create internal distance from emotions (31:38).
  • Instead of “I am anxious,” say, “A part of me feels anxious today”—which opens the door to change and optimism.
• Notable Quote:
  • “Mindfulness through the lens of language... is everything... Instead of saying ‘I am [emotion],’ it’s ‘a part of me feels that emotion.’” (Case, 33:06)

9. Guiding the "Stuck" Individual

• For someone feeling stuck, Case asks them to write down where they want to go—creating clarity between current state and desired future (35:42).
• Key Question:
  • “Am I being honest with myself?” (Case, 37:23)
    He argues this is a more profound starting point than chasing vague happiness.

10. Journaling & Intentional Reflection

• Case’s workbook, Hello, I’m Unbothered, offers practical prompts, such as:
  • What’s on my mind right now?
  • How unbothered am I today (scale 1-10)?
  • Past: What opened my eyes?
  • Present: What am I grateful for today?
  • Future: What do I deserve?
• These exercises aim to ground people in presence, gratitude, and practical optimism (39:08–41:08).
• True gratitude: “You have to take past pain, bring it into the present, and realize that you’re lighter because of it.” (Case, 44:10)

11. Music and Mindfulness

• Case finds dance music and house music are catalysts for vulnerability and introspection (49:23). He encourages listeners to experiment with music to tap into their emotions during journaling or reflection.

12. Manifesting Big Goals

• The “one big thing” exercise: Write down a bold vision for your life, then make sure your self-talk aligns to support it (52:20–54:09).
• Dan shares personal stories of setting and achieving world records after learning to “think big.”
• Notable Quote:
  • “Manifesting is bringing two things together: The things you tell yourself and the reality you say you want to live.” (Case, 54:09)
• Avoid contradictory self-talk (“I’m unlovable” vs. “I want to find my soulmate”).

Notable Quotes & Memorable Moments

• On Emotional Vocabulary:
  “How do we speak to ourselves about emotions? I found more often than not, we’re using the wrong words.” —Case Kenny [05:54]
• On Mindfulness as Listening and Speaking:
  “It’s the art of listening to yourself. And more importantly... it’s the art of talking to yourself.” —Case Kenny [06:20]
• On Resisting Cynicism:
  “The average person is trending cynical... How do we avoid allowing a cynical mindset toward the world to develop?” —Case Kenny [15:34]
• On Brevity:
  “Don’t underestimate the power and the difficulty of brevity.” —Dan Buettner (quoting Twain) [29:38]
• On Optimism:
  “Optimism is just the belief that things can change... The way that we actually live a reality where we truly believe things can change is how we describe our emotions.” —Case Kenny [33:53]
• On Self-Honesty:
  “The most powerful question you could ever ask yourself is: Am I being honest with myself?” —Case Kenny [37:23]
• On Relationships:
  “Your passion, your superpower, your weirdness is a filter for the wrong people and it’s a magnet for the right.” —Case Kenny [59:13]
• On Redirected Paths:
  “A secret to happiness is to have so much love for yourself that any redirection in life feels like an upgrade.” —Case Kenny [60:30]

Timed Highlights

• 00:00 – Case introduces his approach: Mindfulness as listening and talking to yourself
• 03:54 – Case on optimism and emotional vocabulary
• 07:41 – Dan explains why breadth of language matters to self-understanding
• 11:41 – Dan on the "longevity hack" of curated friendships
• 14:24 – Dan highlights Case’s "unreasonably delusional" optimism quote
• 21:04 – Case discusses the importance of a personal "why" through the Xerox experiment
• 26:52 – Case on the pitfalls and benefits of social media
• 28:59 – Case on writing for short attention spans and the challenge of powerful brevity
• 31:38 – The practical mindfulness exercise: reframing emotion as a "part" instead of the whole self
• 33:53 – Case connects optimism with openness to change, driven by language
• 35:42 – Actionable advice for people feeling "stuck"
• 39:08 – Daily prompts for honest self-reflection and gratitude
• 44:10 – The gratitude practice: recognizing relief from past pain
• 49:23 – Case on using music as an emotional catalyst
• 52:20 – Manifesting big goals; the importance of aligning self-talk with vision
• 54:09 – Manifestation as uniting self-talk with intended reality
• 56:27 – Three rapid-fire top tips for everyday mindfulness, unlocking superpowers, and lasting fulfillment
• 59:13 – On relationships as life’s filtering and magnetizing force
• 60:30 – Case’s closing pearl of wisdom on “redirection as an upgrade”

Actionable Takeaways (Top Tips)

1. Make Room for Unrushed Honesty:
   • Build in moments (even 5 minutes) of honest self-reflection without distractions—ask yourself how you really feel.
2. Separate Emotion from Identity:
   • Replace “I am anxious” with “A part of me feels anxious,” to allow your emotions to change.
3. Write Down Big Goals—and Align Self-Talk:
   • Identify your “one big thing” to manifest, then make sure your internal dialogue supports that possibility.
4. Use Contrast in Gratitude:
   • Reflect on past pain to truly savor the absence of that pain now.
5. Embrace Your Superpower & Share It:
   • Lean into your unique gifts, knowing some may criticize—that’s just filtering for your true community.
6. Curate Your Circle:
   • Be intentional about surrounding yourself with people who support your healthiest, most optimistic self.

Closing Thoughts & Further Resources

Dan applauds Case as a modern-day poet for a digital generation—someone who brings nuance, calm, and actionable hope to a noisy, sometimes cynical world. Case’s workbooks and writings focus on turning optimism and presence into real practice, not just vague aspirations.

Find Case Kenny:

• Instagram: @case.kenny
• Website & books: casekenny.com
• New release: The Opposite of Settling (August 2025)
• Journals: Hello, I’m Unbothered | That's Bold of You

“The world needs more poets. And I just, I think you’re one of our modern day poets, philosophers—and you step into the realm of helping people live better lives with that poetry.”
—Dan Buettner [60:03]