New episodes are published every day, including 7 Good Minutes and 7 Good Minutes: Extra.Follow the show so each new episode is ready when you need it.Watch on YouTube: https://www.youtube.com/@7goodminutes7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.
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Sep 29, 2026 · 1:29
A worthwhile moment may already be part of today's routine. This short practice helps you choose one likely moment without arranging a new activity or adding another errand. When…
Sep 29, 2026 · 5:01
A worthwhile moment may already be part of today's routine. This short practice helps you choose one likely moment without arranging a new activity or adding another errand. When…
Sep 28, 2026 · 1:32
Want to say hello to another parent, coworker, or neighbor without planning every word? Try one question about something you both can see or are doing. This short practice shows…
Sep 28, 2026 · 4:40
You want to speak to someone nearby, but every opening line sounds wrong in your head. By the time you've chosen one, the moment has passed. This episode takes some weight off…
Sep 27, 2026 · 1:27
You want to apologize for a sharp reply, but you're unsure how to begin. This short exercise helps you prepare words that name your behavior without restarting the argument.…
Sep 27, 2026 · 5:02
You wish you hadn't snapped, but the concern behind your sharp reply still matters. How do you apologize without pretending you had no reason to be upset? Explore the difference…
Sep 26, 2026 · 1:37
Handing someone an errand is different from handing over the responsibility that surrounds it. This Extra gives you a simple way to describe the full path of one recurring…
Sep 26, 2026 · 4:54
Someone completes the errand, yet you are still remembering the deadline, supplying the details, and checking whether the whole job is finished. This episode explains why visible…
Sep 25, 2026 · 1:49
When an ordinary conversation feels heavier than its length, a simple reflection can help you understand why. Use the three-line conversation receipt to identify what happened,…
Sep 25, 2026 · 5:05
A conversation can last only a few minutes and still leave you unexpectedly worn out. This episode explores the hidden work that can happen while you talk—choosing each word,…
Sep 24, 2026 · 1:45
You can change the cost of a difficult relationship without trying to change everything about it at once. In this Extra, use the One-Dial Audit to choose one adjustment for your…
Sep 24, 2026 · 4:17
One person keeps draining your week, but cutting them off is neither what you want nor something you can easily do. Does protecting your peace have to be an all-or-nothing…
Sep 23, 2026 · 1:26
Before you send another clarifying text, pause and notice what is pulling you back into the conversation. In this Extra, Clyde shares a simple one-sentence rule: say what is true…
Sep 23, 2026 · 3:28
You have explained what you meant, but someone still has the wrong picture of you. Why does one more message feel so hard to resist? This episode looks at the pull to be…
Sep 22, 2026 · 1:41
A fast, practical exercise for anyone stuck trying to change someone who won't. Grab a pen and two minutes, and sort out exactly what's actually yours to control in a difficult…
Sep 22, 2026 · 4:21
Someone in your life keeps doing the thing you've asked them to stop, and no matter how you've said it — gently or firmly — nothing seems to stick. This episode explains why…
Sep 21, 2026 · 1:39
The guilt before you say no is a false alarm, not proof you're doing something wrong. Today's Extra turns that idea into a practical tool: the one-line no. You'll get a simple…
Sep 21, 2026 · 4:51
Right before you turn someone down, guilt shows up first — and it's usually wrong about what happens next. Today's episode looks at why saying no feels so much like being unkind,…
Sep 20, 2026 · 1:39
The next time someone else's bad mood lands on you, you don't have to carry it for the rest of the day. This episode walks through a simple three-step check for that moment: name…
Sep 20, 2026 · 5:25
Someone comes home with a flat "hey," or a two-word text lands with no punctuation, and suddenly your whole evening takes the shape of their bad day. That's emotional contagion:…
Sep 19, 2026 · 1:44
Here's a practice for the next time a small choice freezes you: call it a tie. If you've gone back and forth twice, stop and ask one question — would I be fine with either one?…
Sep 19, 2026 · 5:18
It's late, the day is behind you, and one tiny choice stops you cold. Which shirt. Which takeout place. Which of two birthday gifts. You go back and forth, and then comes the…
Sep 18, 2026 · 1:39
When someone's good news lands hard, a short written check can take the personal sting out of it. In this 7 Good Minutes: Extra, Clyde Lee Dennis walks you through the…
Sep 18, 2026 · 5:05
A friend gets the promotion. A cousin closes on a house. You put your phone down, and your own life looks a little smaller than it did five minutes ago. In this episode of 7 Good…
Sep 17, 2026 · 1:52
If you keep canceling time for yourself, or you take it and then feel like you owe someone, this is a short, practical way to start. The Visible Twenty is a simple plan for this…
Sep 17, 2026 · 5:28
You finally get a quiet half hour. Instead of using it, you go over everything you should be doing until the time is gone. Or you take the time, but it feels borrowed the whole…
Sep 16, 2026 · 1:40
Here's a two-minute move you can use right before your next break, so the break actually gives you something back. The guilt you feel when you stop isn't really about your list —…
Sep 16, 2026 · 4:45
The kids are finally down. The meeting ended early. By every reasonable measure, this is a good time to stop — and instead of relief, you get the unfolded laundry, the unanswered…
Sep 15, 2026 · 1:47
When the floor gives out at eleven at night, the instinct is to argue with the thought or solve the whole thing from the pillow. Neither works, because the version of you doing…
Sep 15, 2026 · 5:16
You made it through the meeting, the forgotten permission slip, the tense email, and dinner. Then the dishes are done, the kids are down, the house goes quiet — and something…
Sep 14, 2026 · 1:57
When someone pushes back on a decision you've already made, there's a one-question test that tells you whether to explain further or hold your ground — and a single line that…
Sep 14, 2026 · 5:45
You explain a normal decision, someone pushes back, and instead of holding your ground, you add another reason. Then another. Then the backstory. Ten minutes later they haven't…
Sep 13, 2026 · 1:47
A conversation from earlier today keeps replaying, and nothing about it is actually unresolved. No apology owed, no follow-up needed. You're just stuck on how you came across.…
Sep 13, 2026 · 4:49
The call with your mother was fine. The meeting went well enough. The text got a short reply and nothing more. And yet hours later, one sentence, one pause, one offhand comment…
Sep 12, 2026 · 1:39
The task you're avoiding right now probably feels bigger than it actually is — not because it's hard, but because you're picturing the whole thing at once instead of the next…
Sep 12, 2026 · 4:52
There's one task on your list today that would only take five minutes — a call, an email, a conversation — and somehow it's still sitting there untouched. Meanwhile the dishes…
Sep 11, 2026 · 1:46
If a specific memory keeps replaying — and there's truly nothing left to do about it — this is a two-minute way to close it out, in writing. It's called the Closing Entry: three…
Sep 11, 2026 · 4:54
You're standing at the sink, or driving home, or lying in bed with the lights already off — and suddenly you're back there. That conversation. That decision. That moment you…
Sep 10, 2026 · 1:41
When an argument stops going anywhere — same points, raised voices, nobody really listening — most people either keep pushing or shut down completely. There's a third option.…
Sep 10, 2026 · 4:48
You're in the middle of an argument — with your spouse over something small, a co-parent over text, a coworker in a meeting, your teenager about curfew — and at some point,…
Sep 9, 2026 · 1:50
When you notice you're behind on something — an email, a project, a task you keep avoiding — the instinct to push harder on yourself usually backfires. This episode walks through…
Sep 9, 2026 · 4:54
You know the feeling: an unread message sitting there for days, a project that stalled weeks ago, a closet you keep meaning to deal with — and underneath it all, a quiet verdict…
Sep 8, 2026 · 1:44
If a rude comment, a dismissive tone, or a tense exchange is still running through your head hours later, here's a real way to put it down. This episode walks through a simple…
Sep 8, 2026 · 4:57
You're standing in the cereal aisle or merging onto the highway, but part of you is still back in a meeting, replaying the moment your boss cut you off, or rereading a text that…
Sep 7, 2026 · 1:46
If you've ever felt off at the end of the day with nothing you can point to, this is the practical version: a short way to work out what's actually going on before you decide…
Sep 7, 2026 · 4:58
Some evenings nothing goes wrong, and you still end up standing at the sink or sitting in the driveway feeling flat, restless, or just off — with no fight, no bad news, and no…
Sep 6, 2026 · 1:44
If there's one conversation you've been meaning to have for a while now — with a partner, a friend, a manager — this is the practical piece: how to actually start it instead of…
Sep 6, 2026 · 5:01
There's a conversation you've been putting off — a chore that never gets mentioned, a boundary at work you haven't set, a comment from someone else's family that keeps landing…
Sep 5, 2026 · 1:41
If there's a bill or an account balance you've been avoiding, this episode gives you a two-minute way to finally look at it. You'll pick one account or one bill, decide in…
Sep 5, 2026 · 4:56
There's a notification on your phone you haven't opened, a red circle that keeps climbing, a balance you already suspect is lower than you'd like. This episode looks at why so…
Sep 4, 2026 · 1:51
The next time you feel that familiar drop — the flash of "I'm behind" after seeing someone else's highlight — there's a specific, short practice that changes what happens next.…
Sep 4, 2026 · 4:40
You're waiting in the pickup line, or scrolling on a lunch break, or reading the family group chat, and there it is — someone else's trip, their finished kitchen, their perfectly…
Sep 3, 2026 · 1:44
The fix for that nightly stall isn't more willpower — it's making the decision once, in advance, back when there's actually room to make it well. Start by noticing which decision…
Sep 3, 2026 · 4:46
It's 6:00 p.m. and someone is standing in the kitchen, unable to answer a question that shouldn't be hard — even though they handled something genuinely difficult with total…
Sep 2, 2026 · 1:39
Here's a simple way to say no this week without letting the guilt talk you into taking it back. Pick one real request that doesn't fit in your week, and say no in a single short…
Sep 2, 2026 · 4:49
Most of the yeses in your day happen before you've had a chance to check whether there's actually room for them — until the rare time you say no, and a fast, uncomfortable guilt…
Sep 1, 2026 · 1:45
Most of what's sitting on your to-do list isn't loud because of how much there is — it's loud because none of it has a specific time attached yet. This episode walks through a…
Sep 1, 2026 · 5:15
It's late, the kitchen is clean, and the kids are finally asleep — but your mind is still running through everything you haven't finished. The email you never answered. The…
Aug 31, 2026 · 1:24
Negativity loses its power the moment you respond with conscious choice rather than reflexive emotion. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on…
Aug 31, 2026 · 8:52
It's easy to react when someone else's words or actions stir frustration, anger, or hurt. In those moments, your first impulse can feel stronger than your deepest values. In this…
Aug 30, 2026 · 2:16
In the landscape of life, obstacles are not walls that stop you, but bridges that lead you to your most authentic self. Follow 7 Good Minutes for new episodes every day. Watch 7…
Aug 30, 2026 · 5:28
When life puts another challenge in your path, it's easy to believe you've reached a dead end. Frustration and doubt can make every obstacle feel like proof that you're moving in…
Aug 29, 2026 · 2:49
In the stillness of the moment, we find the essence of life itself. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 29, 2026 · 4:44
When every moment is filled with noise, rushing, and constant demands, it's easy to lose touch with what truly matters. The quieter parts of life are often the ones we overlook…
Aug 29, 2026 · 5:41
When your thoughts keep pulling you toward doubt, it becomes hard to believe a better future is possible. The pictures you hold in your mind quietly shape your choices, your…
Aug 28, 2026 · 2:39
What you see in your mind today becomes the blueprint for tomorrow's reality. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 27, 2026 · 2:41
The tightest grip is often on the things that hurt us most; true strength lies in opening your hand and allowing peace to enter. Follow 7 Good Minutes for new episodes every day.…
Aug 27, 2026 · 5:17
Holding on can feel safer than letting go, even when the weight you're carrying is the very thing keeping you from peace. Pain often becomes familiar, making it difficult to…
Aug 26, 2026 · 2:50
Gratitude turns what we have into enough and more. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good…
Aug 26, 2026 · 4:18
It's easy to focus on what's missing, especially when life feels uncertain or never quite measures up to your expectations. In those moments, contentment can seem just out of…
Aug 25, 2026 · 3:04
Change is not the enemy; it is the bridge to your best self. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes…
Aug 25, 2026 · 4:16
Change can feel unsettling, especially when you're leaving behind what is familiar. Even when you know it's time to grow, uncertainty can make staying the same seem like the…
Aug 24, 2026 · 2:21
Happiness is found in the small, intentional moments. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good…
Aug 24, 2026 · 3:47
If life has started to feel rushed or disconnected, you’re not alone. Real happiness is often found in the small, intentional moments we usually overlook while searching for…
Aug 23, 2026 · 2:25
A life you love is built one choice at a time. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes…
Aug 23, 2026 · 3:57
It’s easy to believe that a better life arrives all at once. But real change is rarely dramatic. More often, it grows through the small decisions you make every day, even when no…
Aug 22, 2026 · 2:41
Fear is a visitor, not a master. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented…
Aug 22, 2026 · 4:07
Fear can feel so convincing that it seems like it should be in charge. In those moments, it's easy to forget that every feeling has a season, and not every emotion deserves to…
Aug 21, 2026 · 2:31
Joy is not in things; it is in us Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is presented…
Aug 21, 2026 · 4:14
It's easy to believe the next achievement, purchase, or milestone will finally make you happy. But lasting joy doesn't come from what you have—it grows from how you experience…
Aug 20, 2026 · 3:11
A positive mind creates a positive life. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube: https://youtube.com/@7goodminutes 7 Good Minutes is…
Aug 20, 2026 · 4:35
It's easy to let negative thoughts shape how you see yourself and the world around you. But even a small shift in your mindset can open the door to a more hopeful and fulfilling…
Aug 19, 2026 · 3:06
In the stillness of the moment, we find the clarity to move forward. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 19, 2026 · 4:51
When your mind is filled with noise, even the next small step can feel impossible to see. Sometimes the clarity you're searching for doesn't come from doing more, but from…
Aug 18, 2026 · 1:45
Habits are the invisible architecture of your daily life—choose them wisely, and they'll build your dreams. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes…
Aug 18, 2026 · 4:33
Your days may feel ordinary, but the small things you do without thinking are quietly shaping your future. Every habit becomes a brick in the life you're building, whether you…
Aug 17, 2026 · 1:38
Happiness is not a destination, but a way of traveling—a choice you make moment by moment. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 17, 2026 · 4:39
It's easy to believe happiness is waiting somewhere in the future, just beyond the next goal or milestone. But the way you move through each day has more influence on your joy…
Aug 16, 2026 · 1:54
Well-being is not a destination, but a compassionate journey of caring for your whole self—mind, body, and spirit. Follow 7 Good Minutes for new episodes every day. Watch 7 Good…
Aug 16, 2026 · 5:07
It's easy to believe you'll finally feel at peace once everything falls into place. But lasting well-being isn't something you arrive at—it's something you practice with kindness…
Aug 15, 2026 · 1:43
Personal growth is the continuous journey of becoming more of who you are meant to be, one intentional step at a time. Follow 7 Good Minutes for new episodes every day. Watch 7…
Aug 15, 2026 · 4:30
Some days it feels like you're standing still, wondering if all your effort is leading anywhere. Growth can be hard to see when it happens one small choice at a time. In this…
Aug 14, 2026 · 1:50
True communication happens in the space between words, where listening becomes an act of love and speaking becomes an art of truth. Follow 7 Good Minutes for new episodes every…
Aug 14, 2026 · 4:46
Some conversations leave you feeling unseen, even when every word is heard. The missing piece is often found in the quiet moments between speaking and listening, where real…
Aug 13, 2026 · 1:43
Every “no” spoken with clarity is a “yes” to the life you truly deserve. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 13, 2026 · 4:12
You may know what you need, yet still feel guilty for saying no. Setting a clear boundary can feel uncomfortable, especially when you are used to putting other people’s needs…
Aug 12, 2026 · 2:19
Your Dreams Feel Far Away Until Your Daily Actions Start Matching Who You’re Becoming. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on YouTube:…
Aug 12, 2026 · 6:03
It can be frustrating when the life you want still feels far from the life you’re living. Real progress rarely depends on one dramatic move. It grows through small, steady…
Aug 11, 2026 · 1:48
The smallest habits can leave the deepest marks, guard your mind like it matters, because it does. Follow 7 Good Minutes for new episodes every day. Watch 7 Good Minutes on…
Aug 11, 2026 · 4:03
Most lasting change doesn't begin with a major decision. It starts with the small habits you repeat each day, often without noticing how deeply they shape your thoughts,…
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