Episode 235: Dr. Diana Hill - Acceptance and Commitment Therapy

Dr. Diana Hill, PhD is a clinical psychologist and internationally recognized expert in Acceptance and Commitment Therapy (ACT) and compassion-based approaches to well-being. She is the host of the Wise Effort podcast and author of The Self-Compassion Daily Journal, ACT Daily Journal, and the forthcoming Wise Effort.

Diana teaches individuals and organizations how to build psychological flexibility so they can live more aligned, courageous, and meaningful lives. I first discovered Diana and the transformative power of ACT through her course on using Acceptance and Commitment Therapy for eating and body image concerns. Her work opened a new doorway in my own recovery and professional practice, helping me integrate compassion, values, and embodiment into the healing process. Blending over twenty years of yoga and meditation practice with cutting-edge psychology, Diana brings a unique and deeply personal approach to well-being that is both science-based and spiritually grounded.

Her insights have been featured in The Wall Street Journal, NPR, Woman’s Day, Real Simple, and Mindful.org, and she’s a regular contributor to Insight Timer and Psychology Today. When she's not walking and talking with therapy clients, Diana is likely tending to her garden, caring for her bees, or swimming in the ocean at sunrise with her two boys.

Key Takeaways:

1. Movement ≠ Punishment

• Diana shares how our relationship with movement is often shaped by shame, rules, and diet culture.

• ACT invites us to reconnect with intrinsic values—like joy, connection, or vitality—rather than "shoulds."

 

2. From Motivation to Meaning

• Dr. Hill outlines the three types of motivation:

• Pleasure-seeking

• Pain-avoidance

• Values-based

• Relying only on feeling “motivated” often backfires. Lasting behavior change is values-driven, not vibe-dependent.

 

3. Urge Surfing 101

• Urges feel like waves—we think they’ll pull us under, but they always pass.

• Practicing presence, noticing without acting, and riding the wave can build powerful inner trust over time.

 

4. Body Shame Needs Light + Air

• Shame tells us to hide. ACT helps us bring curiosity and compassion to the parts we feel we “can’t show.”

• The antidote to shame is not “fixing” the body—it’s learning to see it differently.

 

5. Phones, Dopamine & Distraction

• Screen scrolling can become both a dopamine hit and an escape from discomfort.

• Awareness + micro-boundaries with tech can gently shift us back toward the life we actually want to live.

 

6. Values Are Felt, Not Just Picked

• Instead of just selecting values off a worksheet, ask:

• When did I feel most alive yesterday?

• When did I feel regret?

These moments hold the clues to your deepest values.

 

7. Recovery is a Process of Discovery

• Movement and food freedom are journeys of returning to self—not performance.

• Progress is nonlinear and personalized. Flexibility, not perfection, is the goal.

 

🔧 Tools & Practices Mentioned:

• Urge Surfing – a mindfulness tool to ride out cravings without reacting.

• Rick Hanson’s Savoring Practice – linger in positive moments to rewire the brain.

• "Wise Effort" – a Buddhist and ACT-informed lens on energy expenditure and sustainable change.

• Body Image Flexibility – showing up in life with your body, even when discomfort is present.

 

📚 Featured Resources:

• 🧘‍♀️ Book: I Know I Should Exercise But... by Diana Hill & Katy Bowman

• 📘 Upcoming: Wise Effort (Fall Release 2025)

• 🎧 Podcast: Wise Effort with Dr. Diana Hill

• 📩 Newsletter & Trainings: drdianahill.com

 

💬 Favorite Quote:

“You don’t have to like your body or love your body—but you can bring it with you. Let in some light, some air, and over time, maybe even appreciation.” – Dr. Diana Hill

 

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.