Podcast Summary: The Dan Buettner Podcast

Episode: Revisiting: Practical Mindfulness Tools with Case Kenny
Date: January 1, 2026
Host: Dan Buettner
Guest: Case Kenny

Overview

In this engaging episode, Dan Buettner welcomes Case Kenny—author, podcaster, and Instagram poet—to discuss the power of practical mindfulness, optimism, and self-talk in shaping a more fulfilling, resilient, and purpose-driven life. They explore the intersection between modern communication, digital media, and ancient wisdom, while unpacking Case’s methods for cultivating optimism, integrating mindfulness into daily life, and manifesting personal goals.

Key Discussion Points & Insights

1. The Power of Language and Self-Talk

Focus: Emotional vocabulary and its role in optimism and mindful living.

• Case’s mission: Help people become more optimistic by changing their internal dialogue and emotional vocabulary.
  • “The way to be more optimistic is you change the way you talk to yourself about yourself and about your presence in life, your experiences in life.” (Case Kenny, 05:54)
• The importance of word choice in describing feelings, moving from broad, vague terms like “anxious” to more specific, manageable descriptors.
• Dan underscores the decline in vocabulary among young people and its connection to blunt self-expression and diminished emotional nuance.
  • “When you only have 10,000 words, you end up using blunt instruments or sort of the language equivalent of emoticons.” (Dan Buettner, 09:41)

2. Case Kenny’s Journey

Focus: From introversion and sales to digital mindfulness teacher and influencer.

• Started in technology sales, then pivoted to podcasting (New Mindset, Who Dis) to process and vocalize his emotions.
• Developed clarity and self-truth through solo podcasting; emphasized experiential wisdom over borrowed advice.
• Language passion: Studied Chinese, Arabic, Latin—now channels love for words into inspirational writing and speech.

3. Mindfulness as a Practical Everyday Tool

Focus: Redefining mindfulness for the digital age.

• Mindfulness = Listening and talking to yourself honestly.
• Self-dialogue helps separate feelings from identity, echoing principles of Internal Family Systems (IFS) therapy.
  • “Mindfulness is the art of listening to yourself and more importantly … the art of talking to yourself.” (Case Kenny, 05:54 & 32:58)
• Favoring statements like “A part of me feels anxious today,” instead of “I am anxious,” to encourage change and optimism.
• Journaling and daily self-honesty are recommended starting points.

4. Curating Social Circles & Environment

Focus: The role of community and friendships in longevity and well-being.

• Dan draws from Blue Zones research: A healthy social circle is a “longevity hack”—more reliable than quick-fix pills.
  • “Friends tend to be long-term adventures and they tend to have a measurable impact on how you behave, how you think, your stress level...” (Dan Buettner, 13:52)
• Case emphasizes vulnerable, supportive friendships: “Why wouldn’t I be honest and vulnerable with myself and with other people?” (Case Kenny, 11:23)

5. Social Media’s Double-Edged Sword

Focus: Digital platforms can facilitate or hinder mindfulness.

• Case views social media as a net positive—an unparalleled tool for spreading connection and optimism—if mindfully managed.
  • “Social media's such a gift to connect with people … but if it becomes a habit that we can't control, if it's affecting you negatively, unfollow those people. Put it away the best of your ability.” (Case Kenny, 28:12)
• Dan acknowledges digital distractions, but praises Case’s mastery in packaging wisdom for short attention spans.

6. Simplicity & Brevity in Messaging

Focus: Communicating deep truths simply for modern attention spans.

• Case aims for “golden retriever language”—memorable, short, and positive aphorisms.
• “Don't underestimate the power and the difficulty of brevity.” (Dan Buettner, 30:58)
• Case’s quotes, such as “Redirection is an upgrade,” have even inspired tattoos (32:06).

7. Optimism, Delusion, and Trust

Focus: The value of "delusional optimism" and trust in self and others.

• Deliberately choosing “delusional” optimism as an antidote to widespread cynicism.
• Shared research: Optimists (“trust as default”) in workplaces are promoted more and report higher satisfaction.
• On trust as central to both personal and societal happiness:
  • “The number one correlate of a happy nation ... is trust. Can you trust your leaders? Can you trust your police? And can you trust each other?” (Dan Buettner, 21:14)

8. Practical Tools: Journaling, Mantras, and Guided Reflection

Focus: Case’s daily tools for cultivating self-awareness and resilience.

• Journals and workbooks (“Hello, I’m Unbothered,” “That’s Bold of You”) focus on calibrating one’s mood, identifying gratitude, visualizing goals, and reframing self-concept.
• Strong belief in the physical, emotional benefits of bringing past pain into present gratitude (Thich Nhat Hanh’s “non-toothache” metaphor).
• Case’s group events use prompts to guide self-discovery, leading participants to write personalized mantras.

9. Manifesting Big Goals

Focus: Articulating and pursuing large ambitions.

• Encourages listeners to “think big”—to be “unreasonably delusional” until success follows.
• Dan shares personal anecdotes about setting and achieving world records by “manifesting” big ideas, broken down into actionable parts.

Notable Quotes & Memorable Moments

• On Self-Talk and Optimism:
  “The way to be more optimistic is you change the way you talk to yourself about yourself and about your presence in life, your experiences in life.”
  —Case Kenny (05:54)

• On Emotional Vocabulary:
  “If you can use a word like phlegmatic instead of tired, it conveys a completely different sound.”
  —Dan Buettner (09:41)

• On Social Media:
  “Social media’s such a gift to connect with other people and being inspired. But if it becomes a habit that we can't control, if it's affecting you negatively, unfollow those people. Put it away the best of your ability.”
  —Case Kenny (28:12)

• On Mindfulness Practices:
  “For me, mindfulness is that self-dialogue as clarified through a specific emotional vocabulary ... It’s the ability to separate oneself from their emotions. Instead of saying, 'I am anxious,' say, 'A part of me feels anxious today.'”
  —Case Kenny (32:58)

• On Life Redirection:
  “A secret to happiness is to have so much love for yourself that any redirection in life feels like an upgrade.”
  —Case Kenny (59:56)

• On Manifesting:
  “Manifesting is bringing two things together: the things you tell yourself and the reality you say you want to live.”
  —Case Kenny (53:31)

Timestamps for Key Segments

• Case’s Approach to Optimism & Mindfulness: 05:54 – 09:41
• Importance of Language: 09:41 – 10:26
• Personal Growth via Podcasting: 10:39 – 13:41
• Curating a Powerful Social Circle: 13:41 – 15:33
• On Brevity and Social Media Messages: 16:23 – 18:12
• Delusional Optimism & The Power of Trust: 16:56 – 22:23
• Defining and Practicing Mindfulness: 32:44 – 36:08
• Advice for Young, Stuck Listeners: 36:08 – 39:38
• Case’s Journaling Techniques: 39:38 – 44:55
• The Power of Music & Environment: 48:51 – 50:57
• Manifesting and Making Big Ideas Happen: 51:28 – 55:41
• Three Practical Takeaways (Summary Tips): 55:41 – 59:14
• Final Reflections & Signature Quote: 59:40 – 60:46

Three Top Tips (Case Kenny’s Practical Guidance)

1. Mindfulness Every Day:
   Find a moment of “unrushed honesty” daily to check in with yourself and cultivate mindful self-awareness.
   — “It's a moment of unrushed honesty. And that's a mindful moment, and it's incredibly valuable.” (Case Kenny, 56:10)

2. Unlock Your Superpower:
   Do what energizes you as often as possible, even if it feels risky or exposes you to criticism. Evidence built from repeated action creates confidence.

3. Build the Right Social Circle:
   Prioritize surrounding yourself with supportive people—your superpower will filter out the wrong people and attract the right ones.
   — “Your passion, your superpower, your weirdness is a filter for the wrong people, and it's a magnet for the right.” (Case Kenny, 58:21)

Recurring Themes

• Presence and honesty: Being honest with oneself is the foundation for meaningful change.
• Optimistic action: Deliberately choose language and practices that foster hope rather than cynicism.
• Simple, practical tools: Journaling, mantras, and short, digestible prompts can catalyze profound self-understanding.
• Harnessing the digital world mindfully: Digital tools can connect and inspire if used with care and intention.

Suggested Actions

• Follow Case Kenny on Instagram: @case.kenny
• Explore his books, especially That’s Bold of You and Hello, I’m Unbothered.
• Try a daily calibration/ journaling ritual—list what’s on your mind, rate your “unbothered” scale, and explore prompts about the past, present, and future.
• Practice “delusional optimism”—articulate big goals before breaking them down into actionable steps.
• Review your social media diet—unfollow sources that don’t serve your well-being, and add more positive, honest voices.

Closing Note

Dan celebrates Case as a modern-day poet and philosopher, using simple, beautifully crafted language to encourage self-reflection and intentional living for all generations:

“The world needs poets … 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 (59:28)

For more insights and to connect with Case Kenny:
Instagram: @case.kenny
Website: casekenny.com
Books: That’s Bold of You, Hello, I’m Unbothered, and The Opposite of Settling.