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Growth Mindset Psychology: The Science of Self-Improvement
Sam Webster Harris | Growth Mindset Psychology
Latest episode
529 episodes
9 Ways to Live a More Interesting Life - w/ Alastair Humphreys
2026-07-17 | 41 mins.Most people don’t need a new life. They need a better Tuesday.
In this episode, I speak with Alastair Humphreys about why life starts to feel flat when every week looks the same, and how adventure is often less about geography and more about psychology.
We get into the mindset traps that keep smart people stuck: waiting until they have more time, more money, more confidence, more certainty. Which is a bit like waiting to get fit before entering the gym.
Alastair makes a simple point: that interesting lives are usually built from small acts of courage, not cinematic reinventions. A night outside. A local walk. A plan that slightly scares you. We also explore how discomfort sharpens attention, why challenge builds self-trust, and how curiosity can pull you out of autopilot faster than motivation ever will.
Use small adventures to interrupt routine before routine hardens into identity.
Stop treating confidence as a prerequisite; treat it as the reward.
Make life richer by adding novelty, friction, and stories worth remembering.
Listen if you want practical ways to feel more alive, more curious, and less trapped by your own habits.
SPONSORS
☺️ NOCD
Struggling with OCD or unrelenting intrusive thoughts, NOCD can help
Book a free 15 min call
https://learn.nocd.com/growthmindset
NEW SHOW - How to Change the World: The History and Future of Innovation
Learn about the evolving story of the human species and our ideas told in chronological order. The podcast is full of fun facts, surprising stories and philosophical insights.
Found on all major podcast players:
Spotify - https://open.spotify.com/show/1Fj3eFjEoAEKF5lWQxPJyT
Apple - https://podcasts.apple.com/us/podcast/how-to-change-the-world-the-history-of-innovation/id1815282649
YouTube - https://www.youtube.com/@HowToChangeTheWorldPodcast
---
UPGRADE to Premium:
🏖️ Ad-free listening
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GrowthMindset.Supercast.com
Growth Mindset Psychology:
Sam Webster explores the psychology of happiness, satisfaction, purpose, and growth through the lens of self-improvement.
📺 Watch - YouTube (Growth Mindset)
🛜 Website - Growth Mindset
📧 Email - GrowthMindsetPodcast (@) gmail.com
CHAPTERS
00:00 Introduction to Alistair Humphreys
03:29 Quick Fire Questions
05:07 Success, Happiness, and Internal Measures
07:48 Why We Should Be Adventurous
09:43 How to Start an Adventure
11:08 Microadventures
13:18 Finding Time for Adventure
16:06 The Money to Adventure Ratio
21:09 Just Go: Cheap, Local, and Simple
22:19 Expertise, Imposter Syndrome, and Becoming an Adventurer
25:51 Building a Sustainable Adventure Career
29:12 What Alistair Would Do Differently Today
32:18 A Thousand True Fans
34:26 The Three Stages of Flabbiness
36:31 Mental Flabbiness, Habit Calendars
38:00 Closing Thoughts
Topics Discussed
Defining success through internal values instead of comparison
Why adventure builds confidence, humility, and self-knowledge
The biggest barriers: time, money, expertise, and identity
How microadventures make everyday life more vivid and meaningful
Scheduling adventure by protecting time in your calendar
Measuring the money-to-adventure ratio before spending more
Starting local can create better stories than expensive trips
Imposter syndrome often fuels the urge to seek adventure
Turning adventure into a career through story and audience
Physical, mental, and moral flabbiness feed each other
Learn more about your ad choices. Visit podcastchoices.com/adchoicesHow to Think for Yourself
2026-07-14 | 29 mins.What if the life you’re living isn’t actually yours?
We are taught to listen. To adapt. To fit. And somewhere along the way, that skill becomes a default. Not a choice.
Social pressure isn’t loud. It doesn’t announce itself. It shows up as “this just makes sense” or “this is what people do.” In this episode, we explore a different lens: what happens when you treat that pressure as something diagnosable, observable, and changeable.
Once you name a pattern, you create distance from it. And in that distance, there’s possibility. The possibility to choose differently. To act from internal values instead of external signals.
Identify one area of your life that feels performative rather than authentic
Create space between stimulus and response before conforming automatically
Choose one action this week that reflects who you are, not who you’re expected to be
If you’re ready to move from fitting in to thinking for yourself, this is where it begins.
SPONSORS
☺️ NOCD
Struggling with OCD or unrelenting intrusive thoughts, NOCD can help
Book a free 15 min call
https://learn.nocd.com/growthmindset
NEW SHOW - How to Change the World: The History and Future of Innovation
Learn about the evolving story of the human species and our ideas told in chronological order. The podcast is full of fun facts, surprising stories and philosophical insights.
Found on all major podcast players:
Spotify - https://open.spotify.com/show/1Fj3eFjEoAEKF5lWQxPJyT
Apple - https://podcasts.apple.com/us/podcast/how-to-change-the-world-the-history-of-innovation/id1815282649
YouTube - https://www.youtube.com/@HowToChangeTheWorldPodcast
---
UPGRADE to Premium:
🏖️ Ad-free listening
🤘 Support the show
🔓 Exclusive AMAs and bonus content
GrowthMindset.Supercast.com
Growth Mindset Psychology:
Sam Webster explores the psychology of happiness, satisfaction, purpose, and growth through the lens of self-improvement.
📺 Watch - YouTube (Growth Mindset)
🛜 Website - Growth Mindset
📧 Email - GrowthMindsetPodcast (@) gmail.com
CHAPTERS
00:00 The Power of Social Pressure02:23 Classifying Social Pressure as a Disorder03:36 Diagnostic Criteria for SPPD09:31 Case Study 1: Elena13:17 Case Study 2: Liam16:54 Therapy and Interventions18:17 SPPD and Other Disorders21:49 Overcoming Social Pressure with a Growth Mindset23:06 Living Authentically on Your Own Terms25:12 Wrap Up
Topics discussed
How social pressure influences decision making and personal identity
The psychology behind people pleasing and external validation habits
Understanding conformity through a fictional personality disorder framework
How fear of rejection shapes behavior and life choices
Differences between social anxiety and approval-seeking behavior patterns
Case studies showing real-world effects of chronic social pressure
How to build self-trust and reduce reliance on others’ opinions
The impact of social expectations on career and relationship decisions
Techniques to think independently and resist social conformity
Developing authenticity and internal values in a high-pressure social world
Learn more about your ad choices. Visit podcastchoices.com/adchoicesThe Psychology of Succeeding When the Odds Are Against You - w/ Olympic Climber Kyra Condie
2026-07-10 | 24 mins.Kyra Condie built an Olympic climbing career while living with scoliosis.
With every reason to quit and accept her limitations she refused them and beat the odds every time.
In this conversation, we explore confidence, adaptation, and the quiet power of refusing a script that was never written for you. The episode asks a simple but uncomfortable question: what if the thing you think is holding you back is actually forcing you to discover your real edge?
It changes how we define success, how we treat our limits, and how we decide what kind of life is still possible.
Notice the difference between a weakness and a story about a weakness.
Build a path around your strengths instead of only repairing your gaps.
Treat constraint as a creative prompt, not a verdict.
Press play and consider what becomes possible when you stop obeying the old script.
SPONSORS
🌳 Acorns
Smart way to grow your money
$5 welcome bonus
Acorns.com/PSYCHOLOGY
NEW SHOW - How to Change the World: The History and Future of Innovation
Learn about the evolving story of the human species and our ideas told in chronological order. The podcast is full of fun facts, surprising stories and philosophical insights.
Found on all major podcast players:
Spotify - https://open.spotify.com/show/1Fj3eFjEoAEKF5lWQxPJyT
Apple - https://podcasts.apple.com/us/podcast/how-to-change-the-world-the-history-of-innovation/id1815282649
YouTube - https://www.youtube.com/@HowToChangeTheWorldPodcast
---
UPGRADE to Premium:
🏖️ Ad-free listening
🤘 Support the show
🔓 Exclusive AMAs and bonus content
GrowthMindset.Supercast.com
Growth Mindset Psychology:
Sam Webster explores the psychology of happiness, satisfaction, purpose, and growth through the lens of self-improvement.
📺 Watch - YouTube (Growth Mindset)
🛜 Website - Growth Mindset
📧 Email - GrowthMindsetPodcast (@) gmail.com
CHAPTERS
00:00 Do we quit to early?01:29 Who is Kyra Condie02:14 Scoliosis vs climbing04:40 Relationship of facing fear and entrepreneur05:30 Emotions dealt during injury08:01 An olympian's life compared to her other friends'09:11 Mental health12:58 Kyra's climbing style / technique15:40 Avoiding injuries16:21 Mood booster on a bad day17:38 Kyra's advice to her youngger self18:30 Did Kyra struggle with confidence when she was young?19:19 Is Kyra worried of being overconfident19:38 Kindest thing - receiving letters20:13 Kyra's message to the world21:11 Outro
Topics
Elite climbing with scoliosis and physical limitation
Building confidence when others mistake it for arrogance
How elite athletes adapt to body constraints
The psychology of fear in sport and performance
Why strengths matter more than fixing every weakness
Mental health challenges among Olympians and elite performers
Balancing training, recovery, and competition pressure
How climbers manage injuries and performance limits
The role of supportive letters and encouragement
Advice for young women facing criticism and doubt
Learn more about your ad choices. Visit podcastchoices.com/adchoices7 Time-Management Tips for Busy Mortals - [Lessons from existential psychology]
2026-07-07 | 20 mins.You'll never get through your to-do list. And honestly, that's the best news you'll hear all day.
Oliver Burkeman's 4,000 Weeks argues that our obsession with time management is making us less happy and less effective. The book flips conventional wisdom — what if procrastination isn't a bug but a feature? What if doing fewer things is the real productivity hack? Sam breaks down seven counterintuitive lessons from existential psychology that challenge the hustler mentality. You'll learn where the efficiency mindset came from (spoiler: factories), why Warren Buffett tells people to ignore 80% of their goals, and how embracing imperfection beats any time-blocking system. The core insight? You have roughly 4,000 weeks on this planet. Spending all of them optimizing is the real waste of time.
Use the 25-goal method: pick your top 5, actively ignore the rest
Schedule unstructured time — procrastination fuels creative problem-solving
Treat each week as finite — a visual countdown changes everything
Hit play and discover why doing less might be the most productive decision you ever make.
SPONSORS
🌳 Acorns
Smart way to grow your money
$5 welcome bonus
Acorns.com/PSYCHOLOGY
NEW SHOW - How to Change the World: The History and Future of Innovation
Learn about the evolving story of the human species and our ideas told in chronological order. The podcast is full of fun facts, surprising stories and philosophical insights.
Found on all major podcast players:
Spotify - https://open.spotify.com/show/1Fj3eFjEoAEKF5lWQxPJyT
Apple - https://podcasts.apple.com/us/podcast/how-to-change-the-world-the-history-of-innovation/id1815282649
YouTube - https://www.youtube.com/@HowToChangeTheWorldPodcast
---
UPGRADE to Premium:
🏖️ Ad-free listening
🤘 Support the show
🔓 Exclusive AMAs and bonus content
GrowthMindset.Supercast.com
Growth Mindset Psychology:
Sam Webster explores the psychology of happiness, satisfaction, purpose, and growth through the lens of self-improvement.
📺 Watch - YouTube (Growth Mindset)
🛜 Website - Growth Mindset
📧 Email - GrowthMindsetPodcast (@) gmail.com
Chapters
00:00 The Efficiency Mindset's Impact on Our Lives01:26 Questioning the Hustler Mentality02:28 7 Essential Insights02:55 Tracing the Roots of Our Efficiency Obsession04:38 Navigating Existential Overwhelm06:28 The Efficiency Trap07:50 Embracing Procrastination10:06 Elevating Enjoyment14:37 Enriching Your Remaining Weeks16:18 Time Management for Mortals16:52 Outro
Topics
The efficiency mindset and its origins in factory time-tracking
Oliver Burkeman's premise that we can't control everything
Existential overwhelm from wanting to do everything
Warren Buffett's 25-goal prioritization method
The efficiency trap where efficiency breeds more tasks
Strategic underachievement and open versus closed lists
Procrastination as a creative and necessary process
Making work enjoyable through reframing and storytelling
Being the main character in your life story
The 4,000-week life countdown and last-time reflections
Learn more about your ad choices. Visit podcastchoices.com/adchoices4 Fears that Secretly Sabotage your Life - And what to do about them
2026-06-30 | 34 mins.Fear doesn't show up wearing a mask. It shows up as a perfectly reasonable excuse — "I'm not ready yet," "the timing isn't right," "I just need to learn a bit more."
These aren't logical conclusions. They're fear in disguise.
Your brain has been lying to you. Keeping you safe in the short term, but permanently stuck in the long term.
In this episode, we break down the four fears that silently sabotage even the most capable people: failure, uncertainty, embarrassment, and — the one nobody expects — fear of success itself.
Each one hides behind your best-sounding rationale, and each one is quietly shrinking your life.
Why your brain mistakes self-protection for smart decision-making
How to reframe failure as data rather than a verdict on your worth
The spotlight effect and why nobody is watching you as closely as you think
Stop negotiating with fear — start recognising it for what it actually is.
SPONSORS
🌳 Acorns
Smart way to grow your money
$5 welcome bonus
Acorns.com/PSYCHOLOGY
NEW SHOW - How to Change the World: The History and Future of Innovation
Learn about the evolving story of the human species and our ideas told in chronological order. The podcast is full of fun facts, surprising stories and philosophical insights.
Found on all major podcast players:
Spotify - https://open.spotify.com/show/1Fj3eFjEoAEKF5lWQxPJyT
Apple - https://podcasts.apple.com/us/podcast/how-to-change-the-world-the-history-of-innovation/id1815282649
YouTube - https://www.youtube.com/@HowToChangeTheWorldPodcast
---
UPGRADE to Premium:
🏖️ Ad-free listening
🤘 Support the show
🔓 Exclusive AMAs and bonus content
GrowthMindset.Supercast.com
Growth Mindset Psychology:
Sam Webster explores the psychology of happiness, satisfaction, purpose, and growth through the lens of self-improvement.
📺 Watch - YouTube (Growth Mindset)
🛜 Website - Growth Mindset
📧 Email - GrowthMindsetPodcast (@) gmail.com
CHAPTERS
00:00 Hitting an Invisible Wall - The Real Culprit: Fear01:42 Understanding Hidden Fears02:11 The Illusion of Living Without Fear05:39 The Fixed Mindset vs. Growth Mindset06:56 The Granddaddy of All Fears: Fear of Failure08:46 Reframing Failure as Learning09:24 Setting Incremental GoalsVisualising Success and Failure10:34 Seeking Feedback and Support11:06 Exposure Therapy: Standup Comedy12:36 The Silent Killer: Fear of Uncertainty15:22 Overcoming Fear of Uncertainty17:19 The Fear of Embarrassment and Ridicule19:15 The Spotlight Effect23:12 Facing Ridicule for Progress23:45 The Unexpected Fear: Fear of Success26:15 Defining and Preparing for Success30:23 Conclusion: Embracing Fear for Growth
Topics
How fear disguises itself as rational, sensible-sounding excuses
The fixed mindset as the root of all four fears
Why the fear of failure is evolutionarily hardwired in us
Using incremental goals to build confidence and overcome failure
The ambiguity effect and our brain's craving for certainty
How childhood environments shape our tolerance for uncertainty
The spotlight effect and why nobody is watching you
Historical figures who faced ridicule and changed the world
Fear of success and the psychology of imposter syndrome
Defining success on your own terms rather than society's
Learn more about your ad choices. Visit podcastchoices.com/adchoices
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About Growth Mindset Psychology: The Science of Self-Improvement
Most self-help advice is guesswork dressed up as wisdom. We dig into psychology, neuroscience, and behavioral science to find what actually changes lives.
WHY LISTEN?
Over 8 million downloads because we answer the questions that matter: How do I build mental strength? What creates lasting motivation? How can I understand my own mind well enough to work with it, not against it?
This podcast is for curious skeptics who want frameworks backed by psychology studies, not Instagram quotes. Whether you're navigating procrastination, building self-discipline, or designing your own philosophy for a life well lived—we explore the hidden psychology behind real change.
WHAT YOU'LL GET
Mental models and simple techniques from cognitive psychology, positive psychology, and ancient wisdom traditions like Stoicism and Buddhism.
Being a human can be confusing, learning about it doesn’t have to be.
We cover everything from emotional intelligence and habit formation to brain health and the nervous system.
WHAT YOU DON’T GET
No pseudoscience. No oversimplified "hacks." No hustle porn.
Just practical insights on mindset improvement, self-development, and human psychology that respect your intelligence and mental health.
THE APPROACH
Instead of telling you what to think, we explore how thinking works. Armed with psychology studies, social science research, and relentless curiosity, we uncover the mechanics of belief change, attitude change, and personal development.
Success is personal. You might want to leverage your neurodiverse strengths, build a business, or simply discover how to be happier. We provide the mental frameworks to pursue your definition of success with mental strength and self-care that fits your life.
YOUR HOST
I'm Sam Webster Harris—a lifelong learner with ADHD and an obsession with finding answers to hard questions. After launching businesses, traveling the world, and nearly dying a few times, I concluded that psychology and science are where real wisdom lives.
This show is my excuse to dive deep into health and fitness research, behavioral psychology, and cool science while helping you build genuine self-discipline and motivation.
PREMIUM
Go ad-free and access exclusive content, AMAs, and our community Discord.
Growth Mindset Premium
PAST SERIES
Previous guests include Olympians, Scientists, Billionaires, and Sam's Mum.
Past series:
— Psychology vs Stoicism
— Time Management for Busy Mortals
— Independence and Knowing Yourself
— Cognitive Biases and Rational Thinking
— Psychology of Connection and Relationships
— Carol Dweck and the Multiverse of Mindsets
— Addiction and Behaviour Change
— Nervous System Mastery and Polyvagal Theory
— Mental Strength and Self-Discipline
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