We all do it — the comment under our breath, the sharp thought in traffic, the eye-roll during a conversation, or the self-judgment in the mirror. In this episode,Dr. Wendy Bazilian invites you to go beyond just pausing the inner critic — and start replacing it with something better.

Join Wendy for a refreshingly real and research-backed exploration of why criticism shows up so often (even when we don’t mean for it to), and what we can gently practice instead. Learn my CLEAR™ method for pausing and redirecting criticism, hear what neuroscience and behavior change research have to say about shifting our habits, and take part in a mindful minutedesigned to create space, soften your thoughts, and reconnect with curiosity, calm, and clarity.

Together, we’ll make room for a more thoughtful, compassionate, and grounded way of moving through our 1,000 waking minutes.

WE DISCUSS:

(1:32) A morning moment with my daughter that sparked this episode — and the wisdom of ‘practicing the practices’

(10:01) Why criticism feels so automatic — and why it’s not really our fault (hello, brain wiring)

(14:00) Quieting the negativity loop and understanding habit loops with Dr. Judson Brewer

(18:29) The two systems of thinking from Daniel Kahneman — and how criticism comes from the faster one

(20:28) Beginner’s mind and Zen teachings on curiosity over certainty

(22:50) Why self-compassion matters: Science-backed benefits of positive internal dialogue

(24:55) A Mindful Minute: A short guided practice to shift from critique to curiosity

(28:39) The CLEAR™ method: A 5-step process to catch and shift the pattern of critique

(34:47) Encouragement to try this with a friend — and how even one day of trying can create ripple effects

CONNECT WITH WENDY:

• Follow on Instagram: @1000WakingMinutes
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• Visit the website: wendybazilian.com
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• Email me: [email protected]
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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.