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7 Good Minutes

Clyde Lee Dennis

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7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

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Today · 5 min
Why Reading It Again Won’t Help
There's a letter on the counter you've already picked up more than once. The insurance letter, the benefits form, the note from school that needs an answer by Friday. You read it to the bottom, realize you couldn't say what it's asking, and read it...
- Transcript
Today · 3 min
7 Good Minutes: Tonight - The One That Ended On Its Own
You remembered the ten seconds about forty minutes too late. Standing at the sink with the water running, the house finally quiet, and nothing left to be calm about — that is usually when it arrives on the first day. Oh. That was the moment. I had a...
- Transcript
Yesterday · 2 min
7 Good Minutes: Extra - A Ten-Second Reset for the Next Morning Pileup
The milk is on the floor, the phone is buzzing, and your chest just went tight. This short exercise, called Exhale, Rename, Next, gives you something to do in that moment, in about ten seconds. Let one or two slow breaths out, longer than the breath...
- Transcript
Yesterday · 7 min
Why Small Hassles Rattle You So Fast (And What Calm People Do Differently)
It's a quarter to eight. The cereal goes over, the permission slip is missing, a work message buzzes in early, and the car is almost out of gas. None of it is a big deal on its own, but together it leaves your chest tight and your voice sharp, and by...
- Transcript
Yesterday · 3 min
7 Good Minutes: Tonight - The Moment You Only Half Saw
Somebody held something up to show you today. A child with a drawing, a partner starting a sentence about their day, or just someone standing in a doorway waiting to see whether you would look up. You said "that's great" without really looking,...
- Transcript
Tuesday · 1 min
7 Good Minutes: Extra - A Two-Minute Short List for the Small Stuff That Grabs You
A snippy text, a passing comment, a small mistake you can’t stop replaying. Something minor grabs you, and the rest of the evening follows it. This short exercise sets up a two-minute short list: no more than three things you care about most this...
- Transcript
Tuesday · 7 min
Why Small Things Take Over Your Whole Evening
It’s a quarter past six, dinner is half made, and a message from the school parents’ group sounds a little pointed. Maybe even pointed at you. You read it twice, start a reply, delete it, and keep writing it in your head. By bedtime, two lines from...
- Transcript
Monday · 1 min
7 Good Minutes: Extra - Ask This at the Last Red Light Before Home
You're shutting the laptop or sitting at the last red light before your street, and tonight hasn't been decided yet. That's the moment this short exercise uses. Ask one question: what is tonight for? Answer with one small thing that fits in twenty or...
- Transcript
Monday · 6 min
Why the Hours After Work Seem to Vanish
You get home, there's dinner and dishes and someone needs help with something, and you finally sit down to catch your breath. The next time you look up, it's 11:40 — and if someone asked what you did tonight, you couldn't really say. This episode...
- Transcript
Sunday · 1 min
7 Good Minutes: Extra - A Five-Minute Progress Report for the Plan You Keep Talking About
If there's a plan you've talked about more than you've done, this short exercise gives you a different way to share it: report progress to one person instead of collecting applause from everyone. First, shrink the plan to one step with a clear when...
- Transcript
Sunday · 6 min
Why Announcing Your Plan Can Make It Harder to Start
You tell the family at dinner that you're getting back into running, three mornings a week. Everyone cheers, and for about an hour you feel like a runner. A month later the new shoes are still in the box, someone asks how it's going, and you're left...
- Transcript
Saturday · 1 min
7 Good Minutes: Extra - A Fair Hearing: Four Lines for When You Keep Picturing the Worst
When something you want to do keeps setting off the same worst-case film in your head, you can treat it as one prediction among several instead of the realistic one. This five-minute practice is called a fair hearing. On paper or your phone, write...
- Transcript
Saturday · 7 min
Why the Worst Case Feels Like the Realistic One
You've been meaning to ask your manager about leaving at three on Thursdays for school pickup. Every time you think about it, the same short film plays: a flat face, a pause, a polite no. So you don't ask, and you tell yourself you're being realistic....
- Transcript
Friday · 2 min
7 Good Minutes: Extra - The Small Trip: Get a Little Vacation Feeling Every Week
The good feeling from a vacation usually fades within about a week of getting home. Three of the things that helped create it can come back in smaller doses: something to look forward to, something new and time outside. This practice is called the...
- Transcript
Friday · 6 min
Why the Vacation Feeling Fades So Fast Once You're Home
It's the first Monday back. The suitcase is still half unpacked in the hallway, there's sand in a shoe somewhere, and by Wednesday the trip already feels like it happened to someone else. If the good feeling slipped away almost as soon as you walked...
- Transcript
October 29 · 2 min
7 Good Minutes: Extra - The One-Line Trace: Find the Person Your Work Helps
At the end of a flat workday, pick one routine thing you did. Not your biggest win. A report, a delivery, a repair, a phone call. Then ask one question: who is a little better off because this got done? If your first answer is a department or "the...
- Transcript
October 29 · 6 min
When Your Job Feels Like It Doesn't Matter
It's Thursday afternoon. You've answered forty emails, sat through a meeting that could have been a message, and somewhere around three o'clock a quiet question shows up: what is any of this for? A lot of us assume the answer is a different job. This...
- Transcript
October 28 · 1 min
7 Good Minutes: Extra - The Tomorrow Test: A Simple Check Before You Say Yes
Someone asks you to take on one more thing, and you feel that small sinking feeling. Before you answer, here's one quick way to slow the moment down. Say, "Let me check and get back to you by tonight," and name a time. Then, when you have a quiet...
- Transcript
October 28 · 5 min
Why the Yes Comes Out Before the No You Meant
You're walking out of school pickup with a backpack in each hand when another parent asks if you could run the bake sale table on Saturday. Everything in you says no. You hear yourself say, "Sure, no problem." This episode looks at the two...
- Transcript
October 27 · 2 min
7 Good Minutes: Extra - A Week of 30-Second Notes for the Jolt Before Sleep
Some nights you drift off without a problem. On others, a sudden kick wakes you just as you’re getting there. If you can’t see why those nights differ, this short exercise gives you a way to look. For seven mornings, write down three things: whether...
- Transcript

Showing 1–20 of 176 episodes