16 Oct 2026
Mindfulness, Reactions, and Why the Present Moment Matters - 109
In this episode, he explains mindfulness in practical terms, showing how it helps people move from automatic reaction to intentional action. He also connects the idea to stress physiology, fight-or-flight responses, and the long-term effects of chronic stress.
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Key topics
Andrew frames the episode as a reset after a couple months away and sets up a series focused on therapeutic practices you can do for yourself.
He defines mindfulness as awareness of what you are doing, thinking, and feeling without reacting automatically or judging it.
He contrasts two internal systems:
He explains why modern life often puts people in reactive mode, using doomscrolling, phone use, and boredom-driven habits as examples.
He argues that mindfulness is not about “being in a special state,” but about noticing your current state and choosing what to do next.
He emphasizes that the present moment is the only place where agency exists, since the past cannot be changed and the future cannot be directly controlled.
He uses martial arts and combat sports as an example of trained, intentional reactivity rather than uncontrolled impulse.
He outlines the body’s fight-or-flight response, including the neural route through the thalamus and amygdala.
He describes the slower HPA axis response involving the hypothalamus, pituitary gland, adrenal glands, cortisol, and adrenaline.
He explains how chronic activation of stress systems can contribute to Alzheimer’s, dementia, cardiovascular disease, diabetes, and immune dysregulation.
He closes by reframing mindfulness as learning to surf stress rather than eliminate it, and previews a follow-up episode on the physiology behind mindfulness.
“Mindfulness is your ability to be aware of where you are, what you are doing, thinking, and feeling without reacting or being judgmental of it.”
“Now is the only place where we as people have agency.”
“Mindfulness gives you the tools to move from a state of being pushed around by the waves to a state of being able to ride the waves.”
Notice when your attention is being pulled into the past or future.
Pause before reacting to boredom, stress, or irritation.
Practice bringing attention back to the present moment, especially during routine daily activities.
Treat mindfulness as a skill that improves through repetition, not perfection.
