Listen as Hannah and Amy discuss one of the most universal human experiences: when things do not go as planned. Whether it is a task you cannot seem to start, a goal that keeps not getting done, or a day that goes completely sideways before 9am, this episode is about what to do when life lifes.

We want to hear from you! Record yourself telling a story about an unexpected thing that came up and how you handled it. They will feature listener stories in a future episode. Email your recording or story to hello@icanbehappier.com.

Hannah opens with a story that will feel very familiar: a morning she had planned entirely for herself that unraveled within an hour thanks to a forgotten chiropractor appointment and a stranger's sewing machine. The difference between how she would have handled it years ago and how she handled it this time, by laughing in the bathroom instead of crying, is the thread that runs through the whole episode. That shift happened because of practice, reflection, and accumulated evidence that things tend to work out even when they go sideways.

Hannah and Amy cover the executive function skills at the heart of this topic: cognitive flexibility, task initiation, emotional regulation, planning and organization, and working memory. They share real client stories, practical strategies, and a reminder that the unexpected is not just an obstacle. It is information, and sometimes the most useful information you could have gotten. All clients stories are shared with permission from the clients.

In this episode: cognitive flexibility and why it matters, task initiation and productive procrastination, emotional regulation and emotional agility, Plan A versus Plan B, adjusting your definition of success, adding friction, body doubling, planning as a skill worth practicing, and why the unexpected might be pointing you somewhere you needed to go.

MENTIONED IN THE EPISODE

Susan David, PhD and Emotional Agility: Amy references David's work on turning toward difficult emotions rather than avoiding them as one of the strongest predictors of long-term wellbeing. Hannah's favorite quote, "Discomfort is the price of admission to a meaningful life," is also David's. Learn more about Susan David's work here. Her book Emotional Agility is well worth reading. We also enjoyed her appearance on one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos.

John Lennon, Beautiful Boy: Hannah opens with the quote "Life is what happens when you're busy making other plans," made famous by Lennon's 1980 song Beautiful Boy. She notes it was originally written by Allen Saunders in 1957.

Cognitive Flexibility: Read more about cognitive flexibility in Hannah's blog post on the topic, including benefits for both children and adults shared by Dajani & Uddin (2017) and others.

Body Doubling Sessions: Hannah and Amy now offer body doubling sessions, where you work alongside others virtually to get things done. People have reported completing tasks they had been avoiding for months, sometimes in as little as 20 minutes. Find the sessions at luma/bodydoubling.

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This podcast is not a substitute for professional mental health support. Please reach out to a qualified licensed provider if you need help.

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