In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience. Access the full show notes for this episode: https://go.hubermanlab.com/kgs7A7i *Thank you to our sponsors* AG1: https://drinkag1.com/huberman ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman *Dr. Ethan Kross* Website: https://www.ethankross.com Shift: Managing Your Emotions—So They Don’t Manage You: https://amzn.to/3AZtfP5 Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: https://amzn.to/3V8PB7H Lab Website: https://selfcontrol.psych.lsa.umich.edu University of Michigan academic profile: https://michiganross.umich.edu/faculty-research/faculty/ethan-kross Instagram: https://www.instagram.com/ethankross Threads: https://www.threads.net/@ethankross X: https://x.com/ethan_kross LinkedIn: https://www.linkedin.com/in/ekross *Timestamps* #HubermanLab #EthanKross #Science #Psychology #Resilience Disclaimer: https://www.hubermanlab.com/disclaimer