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Mark Manson

Welcome to SOLVED, the podcast where life’s hardest questions get the full treatment. No fluff, no filler—just brutal honesty and evidence-based insight. Hosted by Mark Manson, three-time #1 New York Times bestselling author, each episode is obsessively researched, thoughtfully delivered, and designed to be the last podcast you’ll ever need on the topic. From values to procrastination to confidence, we cut deep. New episodes drop on the 1st of every month.

The Subtle Art of Not Giving a F*ck Podcast

In this second episode of Solved, Drew and I go deep into the psychology, history, and science of procrastination. From Plato and Aristotle to Freud and modern research, we break down why we delay the things that matter most—and how to actually stop.This isn't a “just set a timer” productivity talk. We’re diving deep into shame, identity, perfectionism, culture, and why procrastination is ultimately a *skill issue*, not a moral failure. We cover things like:- How humans have thought about putting things off for over 2000 years- The real reason you avoid the most important tasks in your life- Why “I work better under pressure” is (usually) BS- Why self-compassion is actually more motivating than guilt- Tons of practical, research-backed strategies you can start using todayAnd much, much, much more.

We also put together a free companion guide with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here : https://solvedpodcast.com/procrastination

Ready to stop listening to podcasts and actually start taking action? Join Momentum, a community of like-minded people who are taking small steps every day to make big changes in their lives: https://findmomentum.com/procrastination

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

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Chapters

00:00 Introduction

01:05 Episode Roadmap

08:20 What exactly is procrastination?

15:50 Plato's Thoughts on Procrastination

24:07 The Buddhist & Confucian Views on Procrastination

26:19 ﻿﻿Aristotle's Take on Procrastination

33:50 ﻿﻿Christianity and Procrastination

46:53 ﻿﻿Self-Compassion and Procrastination

58:45 ﻿﻿The Reformation and Procrastination

1:04:25 Freud's Influence on Psychology

1:06:40 Pleasure Principle and Reality Principle

1:08:13 Id, Ego, and Superego

1:10:26 Defense Mechanisms

1:17:20 ﻿﻿Adopting Habits as Identity

1:23:05 The Influence of Childhood and Parenting on Procrastination

1:33:42 Behaviorism

1:41:21 Environmental Design

1:46:10 ﻿﻿Thriving Under Pressure: A Critique

1:52:10 ﻿﻿Expectation, Pressure, and Procrastination

1:54:06 ﻿﻿Critique of Behaviorism

1:59:20 Time Management

2:07:33 ﻿﻿Knowledge vs Emotion in Procrastination

2:16:43 Mark and Drew's Personal Productivity Systems

2:20:37 ﻿﻿Deep Work and Task Management

2:23:12 ﻿﻿Productivity System for ADHD

2:29:26 ﻿﻿Productive Procrastination

2:34:22 ﻿﻿Importance of Task Completion

2:36:51 Existentialism and Purpose

2:44:21 ﻿﻿Purpose and Motivation

2:53:40 Temporal Motivation Theory

2:57:39 ﻿﻿Limitations of Temporal Motivation Theory

2:59:22 ﻿﻿The Role of Technology in Procrastination

3:07:10 ﻿﻿The Dynamic Nature of Temporal Motivation Theory

3:10:59 ﻿﻿Critique of Temporal Motivation Theory

3:16:41 ﻿﻿Emotional Regulation Theory of Procrastination

3:20:27 ﻿﻿Understanding Emotional Regulation

3:23:04 ﻿﻿Managing Emotions and Environment

3:28:09 ﻿﻿Introduction to the RAIN Method

3:31:07 The Six Types of Procrastinators

3:40:21 ﻿﻿The 80-20 of Procrastination

3:46:21 ﻿﻿Strategic Use of Friction

3:56:11 ﻿﻿Gamifying Tasks to Make Them More Interesting

3:58:49 ﻿﻿The Impact of Environment on Productivity

4:01:07 ﻿﻿The Role of Purpose in Overcoming Procrastination

4:06:06 ﻿﻿The Concept of "Minimum Viable Action"

4:11:26 ﻿﻿Addressing Underlying Emotions to Overcome Procrastination

4:16:06 ﻿﻿Leveraging Human Nature and Rewards

4:20:06 ﻿﻿The Social Aspect of Overcoming Procrastination

4:21:19 ﻿﻿Productive Procrastination: A Double-Edged Sword

4:22:32 ﻿﻿The Hidden Costs of Overcoming Procrastination

4:39:12 ﻿﻿Conclusion

How to Stop Procrastinating

Today, we dive into the fascinating world of luck, risk, and how they shape our lives. We explore the delicate balance between playing it safe and taking chances, and why understanding this balance is crucial for personal growth. If you've ever wondered whether you're too cautious or not cautious enough, then strap in for this one.

We dig into the psychology of luck, examining how our perceptions influence our outcomes, and why taking calculated risks can lead to outsized returns. We also tackle the tough question of how to cope with life's inevitable hardships. Hopefully this gives you a fresh perspective on risk-taking and a new appreciation for the role of chance in your life.

Enjoy.

0:00 Mark’s in the doghouse

2:44 The F*ck of the Week: Making Your Own Luck?

19:00 Brilliant or Bullsh*t: We should take more risk in life?

36:47 Q&A: How should you approach taking bigger risks?

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Theme song: Icarus Lives by @Periphery , used with permission from Periphery.

How to Get Lucky in Life and Take Smarter Risks

This week, we dive headfirst into the messy, uncomfortable topic of regret. From the aches and grays that come with hitting a new decade to the deeper realizations about relationships, selfish mistakes, and missed opportunities, we unpack how regret shapes who we are. And there's a twist: what if regret isn’t something to fear or avoid? What if it’s a tool for growth? I share my own stories of taking people for granted, self-destructive habits, and the lessons I’ve learned about self-forgiveness and choosing your regrets wisely.

We also tackle some fascinating questions about whether empathy is actually good for society. Is it always a good thing, or can it sometimes lead us astray? To round things off, we share our thoughts on AI and its impact on creativity and human connection.

Enjoy.

Chapters

01:14 The F*ck of the Week: No Regrets?

19:36 Brilliant or Bullsh*t: Is Empathy Always a Good Thing?

40:45 Q&A: Is AI coming for us all?

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Theme song: Icarus Lives by Periphery, used with permission from Periphery.

No Regrets, The Case Against Empathy, and Is AI Coming for Us All?

In this special New Year's episode of The Subtle Art of Not Giving a F*ck podcast, we dive into the perennial challenge of making meaningful changes in our lives. Rather than falling into the typical "new year, new you" trap that leads most people to abandon their resolutions by February, Drew and I explore a different approach to personal transformation. We share our own struggles with perfectionism, control, and finding purpose.

We also dig into some research about how evolution may have shaped our sense of purpose, the science of habit formation, and offer practical strategies for making lasting changes. Whether you're setting goals for the new year or just trying to build better habits, this episode will help you approach personal growth with more wisdom and less pressure in 2025. Enjoy.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

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Theme song: Icarus Lives by Periphery, used with permission from Periphery.

How to Set Goals and Create Healthy Habits in 2025

Ever feel like culture’s splitting into countless micro-worlds where everyone’s just vibing to their own thing? In this episode, I introduce my theory on the "Jazzification of Everything." Drew and I dive into how our subcultures of music, entertainment, and even personal obsessions have evolved into these aging communities, totally detached from the cultural monocultures of the past. Whether it’s metal fans in their forties or electronic music lovers growing older with their favorite DJs, we explore how the media landscape and algorithms have encouraged us to stick to what we know—and why this shift could be both a gift and a curse.

We also dig into why “premium mediocre” is taking over our consumer habits, and whether or not that’s actually a bad thing. We discuss how these tiny, exclusive-seeming trends might be fooling us, offering superficial luxuries instead of anything truly valuable. We cap it off with a big question about whether chasing after anything is worth it, or if we’re just dooming ourselves to disappointment. Give it a listen. Enjoy.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Chapters

00:00 Mark has a theory...00:24 The F*ck of the Week: The Jazzification of Everything22:11 Brilliant or Bullsht: "Premium Mediocre"38:03 Q&A: Why chase anything at all?

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Theme song: Icarus Lives by Periphery , used with permission from Periphery.

Breaking the Monoculture, the Rise of “Premium Mediocre”, and Choosing Your Suck

Today, I'm joined by my old friend Tim Urban, the mastermind behind the wildly popular blog Wait But Why. Known for his ability to break down complex topics with humor and stick-figure drawings, Tim has captured the attention of millions worldwide. From his early days as a blogger to the release of his first book, "What's Our Problem?: A Self-Help Book for Societies," Tim has consistently delivered thought-provoking content that challenges our understanding of the world around us.

In this episode, we dive into pressing issues like unfettered tribalism, the concept of "idea prisons," and the potential impact of AI on society. Tim also shares personal insights as a new parent and teases his upcoming book. It'll challenge your perspectives and leave you craving more of Tim's signature blend of depth, wit, and accessibility. Don't miss this captivating conversation that tackles the complexities of our modern world head-on.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Tim’s blog: Wait, But Why?: https://waitbutwhy.com/

Tim’s book: What’s Our Problem: https://www.amazon.com/Whats-Our-Problem-Self-Help-Societies-ebook/dp/B0BTJCTR58

Follow Tim:

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Follow me:

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Chapters

01:55 The virtue of changing your mind

05:31 What has Tim changed his mind about 

11:43 Are we on the other side of insanity yet?

18:05 How new media platforms shape culture

29:30 AI and tribalism

40:11 Internal and external wars

44:04 Tim on being a new parent

47:34 How Tim's views changed after having a kid

50:29 Tim's next book

Theme music: “Icarus Lives” by Periphery, used with permission from Periphery.

How to Take Back Your Own Mind (ft. Tim Urban)

Drew comes in hot today as we dig into the nitty gritty of confidence and motivation. We explore the counterintuitive idea that true confidence doesn't come from expecting success, but from being comfortable with failure. If you've ever struggled with self-doubt or felt demotivated despite external achievements, this episode might just change your perspective.

We start by dissecting what I call the "Confidence Conundrum" and how it applies to various aspects of life, from business to relationships. Then, we challenge some long-held beliefs about intrinsic and extrinsic motivation, discussing research that questions the idea that external rewards always undermine our natural interests. We wrap up with a thought-provoking exploration of Internal Family Systems theory and how understanding the different "parts" of our psyche can lead to greater self-integration. This is a grab bag episode that we had a lot of fun with, so I hope you enjoy it.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

Chapters:

00:00 Drew comes in hot00:53 The F*ck of the Week: Confidence21:55 Brilliant or Bullsh*t: Intrinsic vs Extrinsic Motivation42:44 Q&A: What do you think of "parts work"?

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Theme song: Icarus Lives by Periphery , used with permission from Periphery.

Building Real Confidence, The Motivation Puzzle, and Understanding All Your “Parts”

Today, I sit down with Arthur Brooks, a renowned social scientist and happiness expert, for a deep dive into the realms of meaning, faith, and love. Our conversation takes unexpected turns as we explore the intersection of spirituality, psychology, and personal growth. From discussing the evolutionary roots of our search for meaning to examining the role of faith in modern life, this episode challenges conventional wisdom and offers fresh perspectives on age-old questions.

We cover a wide range of topics, including the importance of boredom in fostering creativity, the dangers of political activism as a substitute for religion, and the keys to a successful marriage. Arthur shares insights from his work with the Dalai Lama, explains why young men are increasingly turning to religion, and offers advice on finding meaning in a world dominated by technology. Whether you're grappling with questions of faith, seeking to understand the nature of love, or simply looking for ways to live a more fulfilling life, this conversation will leave you with plenty to ponder and explore further.

Arthur’s latest book with Oprah Winfrey: Build the Life You Want: https://www.amazon.com/Build-Life-You-Want-Science-ebook/dp/B0C38FCTJC

All of Arthur’s books: https://www.amazon.com/stores/Arthur-C.-Brooks/author/B001HOU7RE

Arthur’s online workshop: https://www.scienceofhappier.com/

Arthur’s newsletter: https://arthurbrooks.com/newsletter

Arthur’s column in The Atlantic: https://www.theatlantic.com/projects/how-build-life/

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Chapters:

0:12 Arthur and Mark's failed music careers6:28 Trading meaning for acclaim11:41 How to live a more meaningful life19:28 Is finding meaning a 1st world problem?22:27 The role of religion and/or spirituality25:43 The meaning struggle for young men and women29:44 Is religion making a comeback?37:48 What's love got to do with it?45:12 The case for religious/spiritual practice49:58 Healthy forms of spirituality55:22 Dealing with toxic people59:52 Spotting the people who will bring you down1:02:44 Marriage and meaning

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Theme music: “Icarus Lives” by Periphery, used with permission from Periphery.

How to Build a Life Full of Meaning and Purpose (ft. Arthur Brooks)

Australia, you absolute legends. Back in November, I did a speaking tour across seven cities, talking to thousands of you about life, purpose, relationships, and why giving fewer fucks is the key to actually living a life you don’t hate.

We recorded some of the best Q&A moments to share with you here on the podcast. We diving into the big existential stuff—how to stop procrastinating, how to know if a relationship is right for you, and whether Australia’s ban on social media for kids is actually a good thing or not.

We’ll also talk about the brutal truth behind imposter syndrome, how to stop caring so much about what other people think, and one thing that actually helps you figure out what the hell you should be doing with your life. Plus, I’ll share some hard-earned wisdom on drinking, quitting, and why people stay in bad relationships way too long. So if you’ve ever felt stuck, lost, or just overwhelmed by the sheer absurdity of life, this one’s for you. Hit play and let’s get into it.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person: https://markmanson.net/breakthrough

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Chapters

00:00 Mark goes down under

02:10 How do you discover what truly matters to you?03:45 How can I stop procrastinating so much?07:26 How do you deal with negative thoughts and feelings after a trauma?09:39 How long should I wait on my "experiments" before I move on?13:18 How do you deal with people who want you to tell you how to live your life?14:36 What are some of the hardest things to give up?16:43 What's your best advice on marriage?19:40 Do you think we'll get back together?22:12 Is society rewarding more and more bad behavior?26:10 What are some tradeoffs that more people should do?28:55 What can your books and content teach children?31:57 How do you overcome imposter syndrome?34:00 How to know if your relationship is good enough for you?35:28 How can I deal with being overly empathetic and letting people walk all over me?38:58 What do you think of the ban on kids using social media in Australia?40:47 What's your advice for teenagers?42:44 How do you overcome analysis paralysis?44:38 How can you stop caring about other people's opinions so much?46:56 How can we be more relevant in the AI future?49:20 Why are so many good people not happy?51:46 How do you go about finding your purpose in life?54:38 What should I do if I'm focused too much on other people's problems instead of my own (codependency)?57:42 How do continue to overcome failure after failure?1:00:32 How can I find motivation to do anything when the world is so f*cked?1:04:15 How can we more fully face death, grief, and loss?

Theme song: Icarus Lives by Periphery , used with permission from Periphery.

Ask Mark Anything: Live from Australia

Self-help is supposed to, you know, help. But what if, sometimes, it actually makes things worse? In this episode, we take a hard look at the self-improvement industry that promises transformation but often sells little more than feel-good illusions. From outdated advice that preys on your insecurities to the dopamine hit of "life-changing" content that changes nothing, we break down why self-help often fails the people who need it most.

Along with unpacking the biggest traps of self-improvement, Drew and I also tackle whether or not minimalism was just an aesthetic rebellion against our parents’ McMansion dreams. We were both once staunch minimalists and we look back on what we learned and what principles still apply to our lives today. We wrap up with a listener question about the ethics of going to church if you’re an atheist. It’s another grab bag episode full of rabbit holes. Check it out.

Sign up for my newsletter, Your Next Breakthrough. It will help make you a less awful person:https://markmanson.net/breakthrough

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Chapters

00:00 Drew's legs are too short for his chair

00:40 The F*ck of the Week: Self-Help that doesn't help26:23 Brilliant or Bullshit: Minimalism43:05 Q&A: Is it ok for atheists/agnostics to go to church?

Theme song: Icarus Lives byPeriphery, used with permission from Periphery.

Snake Oil or Self-Help?, Minimalism’s Real Value, and Atheists Who Go to Church

There are certain areas in life where trying harder only makes things worse. Trying to prove how likable and confident you are only makes you feel more unlikable and less confident. Trying to make someone love you only makes you feel more unlovable.

The solution to this conundrum is what’s known as “The Backwards Law”.

Simply put, The Backwards law states that desiring a positive experience is itself a negative experience, while accepting a negative experience is a positive experience.

In this episode, Drew and I talk about five areas of life where doing less can actually reap massive benefits.

Enjoy.

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The Backwards Law: How to Get More by Doing Less

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