Health & FitnessEducationSelf-ImprovementMental Health

7 Good Minutes

Clyde Lee Dennis

New episodes are published every day, including 7 Good Minutes and 7 Good Minutes: Extra.

Follow the show so each new episode is ready when you need it.

Watch on YouTube: https://www.youtube.com/@7goodminutes

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

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158 episodes
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English

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Today · 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
Yesterday · 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
Yesterday · 6 min
Why That Jolt at Bedtime Feels More Alarming Than It Is
The kids are finally down. Your body starts to go heavy, and then your leg kicks as if you missed a step. The jolt is over in a second. The question it leaves behind — is something wrong with me? — can keep you awake much longer. This episode gives...
- Transcript
Monday · 1 min
7 Good Minutes: Extra - Three Moves to Stop a Bad Mood Before It Reaches Your Door
You already know the five-second exchange that ruins an evening — the sharp comment, the sigh, the clipped reply that's still running hours later. This episode is the practical half: what to actually do about it before it reaches your front door. It...
- Transcript
Monday · 7 min
Why a Stranger's Bad Mood Follows You Home
A manager snaps at you in a hallway. A stranger sighs at you in a checkout line. It lasts five seconds, and you know it probably has nothing to do with you — but hours later, walking through your own front door, it's still running, and your voice...
- Transcript
Sunday · 1 min
7 Good Minutes: Extra - Drop the Grade: A 3-Step Way to Get Back Into a Good Moment
If a birthday, a free Saturday, or the first day of a trip has felt thinner than you expected, you may have caught yourself checking whether you're happy enough. In this episode, I walk through Drop the Grade: name the scorecard when it shows up, let...
- Transcript
Sunday · 5 min
Why Good Moments Feel Flat When You're Grading Them
You've planned a good moment, maybe a birthday, a holiday morning, or a trip you saved up for, and when it arrives, something feels off. A quiet question shows up: is this as good as it should be? That doesn't mean you're ungrateful. Today's episode...
- Transcript
Saturday · 1 min
7 Good Minutes: Extra - The One Weekly Question That Stops You Saving the Good Things for Later
If the good things in your life keep waiting for a better time, here's a simple weekly practice to change that: the Short-Horizon Question. Once a week, at a set time, you ask yourself one question about what you'd stop doing and who you'd spend more...
- Transcript
Saturday · 7 min
Why So Many People Get Happier With Age, and How to Start Now
That bottle at the back of the cupboard, the good dishes still in the box, the friend you'll call once things calm down. If you're saving the good things for later, you're probably also assuming happiness peaks young and slides from here. On average,...
- Transcript
Friday · 1 min
7 Good Minutes: Extra - One Absorbing Thing: A 20-Minute Practice for Flat Evenings
When life is fine but you feel flat, the answer usually isn't fixing something. It's adding a little absorption back into your day, and you can start tonight. This short exercise walks you through it. Pick one small thing that asks for a little skill...
- Transcript
Friday · 7 min
Fine on Paper but Feeling Flat: Why "Nothing's Wrong" Isn't the Whole Story
Dinner's done, the kids are okay, work is okay, and the bills are on schedule. Someone asks how you are, you say "fine," and you mean it. So why does it feel like you're watching your own life through a window? This episode gives that flat, gray...
- Transcript
Thursday · 1 min
7 Good Minutes: Extra - One Hour Back: A Four-Step Weekly Exercise
Some tasks take the same hour from your week, every week. This short, practical exercise shows you how to take one of those hours back and decide what it's for. First, pick one predictable task, such as the grocery run, the laundry or the ride you...
- Transcript
Thursday · 6 min
Why a Crowded Week Can Feel Lighter When You Buy Back an Hour
By noon on a Saturday, the laundry, groceries, errands and rides have already taken the day. The weekend feels like it got away from you. Most of us assume the fix is a better plan, or something nice to buy. This episode looks at a different idea:...
- Transcript
October 21 · 1 min
7 Good Minutes: Extra - The First-Light Lap: Before Your First Sip
Today's Extra turns the morning energy problem into one specific move you can use tomorrow, before your first cup has even finished brewing. It's called the First-Light Lap: a few minutes of real light, light movement, and a glass of water, stacked...
- Transcript
October 21 · 7 min
Why Coffee Stops Working By Mid-Morning
Today's Extra turns the morning energy problem into one specific move you can use tomorrow, before your first cup has even finished brewing. It's called the First-Light Lap: a few minutes of real light, light movement, and a glass of water, stacked...
- Transcript
October 20 · 2 min
Three Standing Rules for the Small Decisions You Make Every Day
If you keep re-deciding the same small things every day, settling a few of them once can make your days feel lighter. This short episode walks you through writing your first three standing rules, with a pen, in about five minutes. You’ll find the...
- Transcript
October 20 · 7 min
Why Ordinary Days Feel So Heavy, and Why It Isn’t a Willpower Problem
The alarm, the phone, the lunches, which jacket, the work message at six, what’s for dinner, one more episode or bed. None of these is a big decision. Yet many of us end the day feeling like we’ve been pushing something uphill since breakfast. In...
- Transcript
October 19 · 2 min
7 Good Minutes: Extra - What to Do When You're Mid-Argument in Your Head at Bedtime
If you're lying in bed arguing with someone who isn't in the room, this short practice gives you a way to stop the loop without needing a better comeback. In about two minutes, you'll learn three steps. Name the argument quietly. Ask one question: is...
- Transcript
October 19 · 7 min
Why You Keep Arguing With People in Your Head at Night
The house finally goes quiet, and there it is: the comment your manager made this morning, the remark from your sister, the thing with your partner that never got settled. Only this time you say exactly the right thing. Then you run it again with a...
- Transcript
October 18 · 1 min
One Real Minute: A Simple Way to Feel More Connected
When every conversation is about schedules and chores, try one exchange that lets you connect as a person. This Extra gives you a small daily practice called one real minute. Choose one place to start: at home, with someone you regularly see, or with...
- Transcript

Showing 1–20 of 158 episodes