Just One Minute

Build a Happier, Healthier Mind in Just a Minute or Two a Day

What if, in under 2 minutes a day, you could hardwire an unshakeable sense of contentment, self-worth, and peace of mind into your brain?

In this new online program, New York Times bestselling author and leading expert on positive neuroplasticity, Dr. Rick Hanson, offers 57 brief practices that strengthen the neural networks of deep well-being and resilience.
This program gives you just one thing to focus on each day to gradually change your brain for the better so you can handle the stresses and challenges of everyday life with greater ease, inner strength, and confidence.

Course Curriculum

  • 1

    Welcome

    • Getting Started

  • 2

    Be For Yourself

    • Be For Yourself: Just One Minute

    • Recap: Be For Yourself

    • Reflect + Practice: Be For Yourself

    • Inspiration + Downloads: Be For Yourself

  • 3

    Take in the Good

    • Take in the Good: Just One Minute

    • Recap: Take in the Good

    • Reflect + Practice: Take in the Good

    • Inspiration + Downloads: Take in the Good

  • 4

    Have Compassion for Yourself

    • Have Compassion for Yourself: Just One Minute

    • Recap: Have Compassion for Yourself

    • Reflect + Practice: Have Compassion for Yourself

    • Inspiration + Downloads: Have Compassion for Yourself

  • 5

    Relax

    • Relax: Just One Minute

    • Recap: Relax

    • Reflect + Practice: Relax

    • Inspiration + Downloads: Relax

  • 6

    See the Good in Yourself

    • See the Good in Yourself: Just One Minute

    • Recap: See the Good in Yourself

    • Reflect + Practice: See the Good in Yourself

    • Inspiration + Downloads: See the Good in Yourself

  • 7

    Slow Down

    • Slow Down: Just One Minute

    • Recap: Slow Down

    • Reflect + Practice: Slow Down

    • Inspiration + Downloads: Slow Down

  • 8

    Forgive Yourself

    • Forgive Yourself: Just One Minute

    • Recap: Forgive Yourself

    • Reflect + Practice: Forgive Yourself

    • Inspiration + Downloads: Forgive Yourself

  • 9

    Get More Sleep

    • Get More Sleep: Just One Minute

    • Recap: Get More Sleep

    • Reflect + Practice: Get More Sleep

    • Inspiration + Downloads: Get More Sleep

  • 10

    Befriend Your Body

    • Befriend Your Body: Just One Minute

    • Recap: Befriend Your Body

    • Reflect + Practice: Befriend Your Body

    • Inspiration + Downloads: Befriend Your Body

  • 11

    Nourish Your Brain

    • Nourish Your Brain: Just One Minute

    • Recap: Nourish Your Brain

    • Reflect + Practice: Nourish Your Brain

    • Inspiration + Downloads: Nourish Your Brain

  • 12

    Protect Your Brain

    • Protect Your Brain: Just One Minute

    • Recap: Protect Your Brain

    • Reflect + Practice: Protect Your Brain

    • Inspiration + Downloads: Protect Your Brain

  • 13

    Drop the Stone

    • Drop the Stone: Just One Minute

    • Recap: Drop the Stone

    • Reflect + Practice: Drop the Stone

    • Inspiration + Downloads: Drop the Stone

  • 14

    Take Pleasure

    • Take Pleasure: Just One Minute

    • Recap: Take Pleasure

    • Reflect + Practice: Take Pleasure

    • Inspiration + Downloads: Take Pleasure

  • 15

    Say Yes

    • Say Yes: Just One Minute

    • Recap: Say Yes

    • Reflect + Practice: Say Yes

    • Inspiration + Downloads: Say Yes

  • 16

    Take More Breaks

    • Take More Breaks: Just One Minute

    • Recap: Take More Breaks

    • Reflect + Practice: Take More Breaks

    • Inspiration + Downloads: Take More Breaks

  • 17

    Be Glad

    • Be Glad: Just One Minute

    • Recap: Be Glad

    • Reflect + Practice: Be Glad

    • Inspiration + Downloads: Be Glad

  • 18

    Have Faith

    • Have Faith: Just One Minute

    • Recap: Have Faith

    • Reflect + Practice: Have Faith

    • Inspiration + Downloads: Have Faith

  • 19

    Find Beauty

    • Find Beauty: Just One Minute

    • Recap: Find Beauty

    • Reflect + Practice: Find Beauty

    • Inspiration + Downloads: Find Beauty

  • 20

    Be Grateful

    • Be Grateful: Just One Minute

    • Recap: Be Grateful

    • Reflect + Practice: Be Grateful

    • Inspiration + Downloads: Be Grateful

  • 21

    Smile

    • Smile: Just One Minute

    • Recap: Smile

    • Reflect + Practice: Smile

    • Inspiration + Downloads: Smile

  • 22

    Get Excited

    • Get Excited: Just One Minute

    • Recap: Get Excited

    • Reflect + Practice: Get Excited

    • Inspiration + Downloads: Get Excited

  • 23

    Enjoy Four Kinds of Peace

    • Enjoy Four Kinds of Peace: Just One Minute

    • Recap: Enjoy Four Kinds of Peace

    • Reflect + Practice: Enjoy Four Kinds of Peace

    • Inspiration + Downloads: Enjoy Four Kinds of Peace

  • 24

    Find Strength

    • Find Strength: Just One Minute

    • Recap: Find Strength

    • Reflect + Practice: Find Strength

    • Inspiration + Downloads: Find Strength

  • 25

    Be Mindful

    • Be Mindful: Just One Minute

    • Recap: Be Mindful

    • Reflect + Practice: Be Mindful

    • Inspiration + Downloads: Be Mindful

  • 26

    Be Patient

    • Be Patient: Just One Minute

    • Recap: Be Patient

    • Reflect + Practice: Be Patient

    • Inspiration + Downloads: Be Patient

  • 27

    Enjoy Humility

    • Enjoy Humility: Just One Minute

    • Recap: Enjoy Humility

    • Reflect + Practice: Enjoy Humility

    • Inspiration + Downloads: Enjoy Humility

  • 28

    Pause

    • Pause: Just One Minute

    • Recap: Pause

    • Reflect + Practice: Pause

    • Inspiration + Downloads: Pause

  • 29

    Have Insight

    • Have Insight: Just One Minute

    • Recap: Have Insight

    • Reflect + Practice: Have Insight

    • Inspiration + Downloads: Have Insight

  • 30

    Use Your Will

    • Use Your Will: Just One Minute

    • Recap: Use Your Will

    • Reflect + Practice: Use Your Will

    • Inspiration + Downloads: Use Your Will

  • 31

    Take Refuge

    • Take Refuge: Just One Minute

    • Recap: Take Refuge

    • Reflect + Practice: Take Refuge

    • Inspiration + Downloads: Take Refuge

  • 32

    Risk the Dreaded Experience

    • Risk the Dreaded Experience: Just One Minute

    • Recap: Risk the Dreaded Experience

    • Reflect + Practice: Risk the Dreaded Experience

    • Inspiration + Downloads: Risk the Dreaded Experience

  • 33

    Aspire without Attachment

    • Aspire Without Attachment: Just One Minute

    • Recap: Aspire Without Attachment

    • Reflect + Practice: Aspire without Attachment

    • Inspiration + Downloads: Aspire without Attachment

  • 34

    Keep Going

    • Keep Going: Just One Minute

    • Recap: Keep Going

    • Reflect + Practice: Keep Going

    • Inspiration + Downloads: Keep Going

  • 35

    Meditate

    • Meditate: Just One Minute

    • Recap: Meditate

    • Reflect + Practice: Meditate

    • Inspiration + Downloads: Meditate

  • 36

    Be Curious

    • Be Curious: Just One Minute

    • Recap: Be Curious

    • Reflect + Practice: Be Curious

    • Inspiration + Downloads: Be Curious

  • 37

    Enjoy Your Hands

    • Enjoy Your Hands: Just One Minute

    • Recap: Enjoy Your Hands

    • Reflect + Practice: Enjoy Your Hands

    • Inspiration + Downloads: Enjoy Your Hands

  • 38

    Don’t Know

    • Don't Know: Just One Minute

    • Recap: Don't Know

    • Reflect + Practice: Don't Know

    • Inspiration + Downloads: Don't Know

  • 39

    Do What You Can

    • Do What You Can: Just One Minute

    • Recap: Do What You Can

    • Reflect + Practice: Do What You Can

    • Inspiration + Downloads: Do What You Can

  • 40

    Accept the Limits of Your Influence

    • Accept the Limits of Your Influence: Just One Minute

    • Recap: Accept the Limits of Your Influence

    • Reflect + Practice: Accept the Limits of Your Influence

    • Inspiration + Downloads: Accept the Limits of Your Influence

  • 41

    Tend to the Causes

    • Tend to the Causes: Just One Minute

    • Recap: Tend to the Causes

    • Reflect + Practice: Tend to the Causes

    • Inspiration + Downloads: Tend to the Causes

  • 42

    Don’t Be Alarmed

    • Don't Be Alarmed: Just One Minute

    • Recap: Don't Be Alarmed

    • Reflect + Practice: Don't Be Alarmed

    • Inspiration + Downloads: Don't Be Alarmed

  • 43

    Put out Fires

    • Put Out Fires: Just One Minute

    • Recap: Put Out Fires

    • Reflect + Practice: Put Out Fires

    • Inspiration + Downloads: Put Out Fires

  • 44

    Dream Big Dreams

    • Dream Big Dreams: Just One Minute

    • Recap: Dream Big Dreams

    • Reflect + Practice: Dream Big Dreams

    • Inspiration + Downloads: Dream Big Dreams

  • 45

    Be Generous

    • Be Generous: Just One Minute

    • Recap: Be Generous

    • Reflect + Practice: Be Generous

    • Inspiration + Downloads: Be Generous

  • 46

    "Us" All "Thems"

    • "Us" All "Thems": Just One Minute

    • Recap: "Us" All "Thems"

    • Reflect + Practice: "Us" All "Thems"

    • Inspiration + Downloads: "Us" All "Thems"

  • 47

    Notice You’re Alright Right Now

    • Notice You're Alright Right Now: Just One Minute

    • Recap: Notice You're Alright Right Now

    • Reflect + Practice: Notice You're Alright Right Now

    • Inspiration + Downloads: Notice You're Alright Right Now

  • 48

    Honor Your Temperament

    • Honor Your Temperament: Just One Minute

    • Recap: Honor Your Temperament

    • Reflect + Practice: Honor Your Temperament

    • Inspiration + Downloads: Honor Your Temperament

  • 49

    Love Your Inner Child

    • Love Your Inner Child: Just One Minute

    • Recap: Love Your Inner Child

    • Reflect + Practice: Love Your Inner Child

    • Inspiration + Downloads: Love Your Inner Child

  • 50

    Don’t Throw Darts

    • Don't Throw Darts: Just One Minute

    • Recap: Don't Throw Darts

    • Reflect + Practice: Don't Throw Darts

    • Inspiration + Downloads: Don't Throw Darts

  • 51

    Relax Anxiety about Imperfection

    • Relax Anxiety About Imperfection: Just One Minute

    • Recap: Relax Anxiety About Imperfection

    • Reflect + Practice: Relax Anxiety about Imperfection

    • Inspiration + Downloads: Relax Anxiety About Perfection

  • 52

    Respond, Don’t React

    • Respond, Don't React: Just One Minute

    • Recap: Respond, Don't React

    • Reflect + Practice: Respond, Don't React

    • Inspiration + Downloads: Respond, Don't React

  • 53

    Don’t Take It Personally

    • Don't Take It Personally: Just One Minute

    • Recap: Don't Take It Personally

    • Reflect + Practice: Don't Take It Personally

    • Inspiration + Downloads: Don't Take It Personally

  • 54

    Feel Safer

    • Feel Safer: Just One Minute

    • Recap: Feel Safer

    • Reflect + Practice: Feel Safer

    • Inspiration + Downloads: Feel Safer

  • 55

    Fill the Hole in Your Heart

    • Fill the Hole in Your Heart: Just One Minute

    • Recap: Fill the Hole in Your Heart

    • Reflect + Practice: Fill the Hole in Your Heart

    • Inspiration + Downloads: Fill the Hole in Your Heart

  • 56

    Let Go

    • Let Go: Just One Minute

    • Recap: Let Go

    • Reflect + Practice: Let Go

    • Inspiration + Downloads: Let Go

  • 57

    Love

    • Love: Just One Minute

    • Recap: Love

    • Reflect + Practice: Love

    • Inspiration + Downloads: Love

  • 58

    Take Heart

    • Take Heart: Just One Minute

    • Recap: Take Heart

    • Reflect + Practice: Take Heart

    • Inspiration + Downloads: Take Heart