10% Happier with Dan Harris

Reclaim your power from the news, booze, shopping, or denial. Ayya Anandabhodi is the spiritual director of Pārāyana Vihāra, a monastic residence in Port Townsend, WA. She was raised in Wales, in the UK, and first encountered Buddhism in her early teens and began training as a nun at age 24. You can listen to some of her Dharma talks, here.    In this episode we talk about: What centering means – and how to do it in the midst of chaos or calamity (Including some very practical tips) The difference between centering vs equanimity  How to break out of old patterns  The power of pausing How anger is justified, but it doesn't help A quick but deep dive into the Four Noble truths, a foundational Buddhist list We tackle the tricky topic of “true nature” We talk about the vital role of that treacly and often misunderstood term, compassion   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

A happiness expert explains how to alter your ego, reduce self-consciousness, and boost “okayness”.    Bruce Hood has been a Professor of Developmental Psychology in Society at Bristol University since 1999, and for the past 5 years he has been concentrating on how to make students happier. He undertook his Ph.D. in neuroscience at Cambridge followed by appointments at University College London, MIT and a faculty professorship at Harvard.    In this episode we talk about: How to define happiness How to be happy in the midst of a shitshow How to shift from being egocentric (self-focused) to allocentric (interconnected)  The impacts of social isolation (and how to avoid it) The challenge of optimism (and how to overcome it) Finding a “flow state” through meditation  How to enhance your social connections Where “true, authentic happiness” comes from Controlling attention and rejecting negative comparisons  The role of nature And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  The Science of Happiness: Seven Lessons for Living Well   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

Dan welcomed his friend, the actor, neuroscientist and podcaster Mayim Bialik, and her co-host Jonathan Cohen to Substack with a live conversation. They talked about anxiety – one of many things they have in common – along with faith, imagination, manifestation (not in the way you might think), and what's the best time of day to meditate. Find Mayim Bialik's Breakdown wherever you get your podcasts, and they're also on Substack.    Related Episodes: Mayim Bialik On: Anxiety, Anger, Believing in Both Neuroscience and God, and the Pressures of Being a Teen TV Star   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from death doula Alua Arthur, as chosen by our managing producer Lauren Smith. Arthur helps people with all the non-medical aspects of dying – emotional, spiritual, and practical – and she has a simple question that she says simplifies decision-making and stress.   Full Episode:  How Thinking About Death Can Improve Your Life | Alua Arthur   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus other intriguing questions answered such as: should you change your personality? What exactly is a personality anyway?   Olga Khazan is a staff writer for The Atlantic. Her new book is called Me, But Better.  In this episode we talk about: The definition of personality  The so-called big 5 aspects of personality and Olga's attempts to work on them How to spice up your social life  The concept of conscientiousness, and how to get better at it An antidote to procrastination  Tips for reducing neuroticism  The role of psychedelics  Practical ways to make reasonable changes in the midst of a busy life Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The attitude that can help you survive the Trump era.   Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He is the acclaimed author of Tattoos on the Heart, Barking to the Choir, The Whole Language, and most recently, Cherished Belonging.   In this episode we talk about: His unique understanding of God—one that even agnostics can get behind How to build communities that counteract polarization  The practice of affectionate awe  Father Boyle's antidotes to despair His own daily practice And much more Related Episodes: Can You Really Conquer Hatred Through Love? | Father Gregory Boyle   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Ordinary Mysticism: Your Life as Sacred Ground   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

A lot of us have questions about our meditation practice, but we may not have anybody to ask. Am I doing it right? Which kind of meditation should I be doing? How do I choose? Today, our Teacher of the Month Dawn Mauricio breaks down some of those questions with some actionable suggestions you can take into your next meditation session. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from Buddhist scholar and teacher Bhikkhu Bodhi, as chosen by Tara Anderson, one of our podcast producers. We're getting a little meta today, as Dan and his guest talk about paying attention to what your own mind is doing. Full Episode:  The Mental States That Steal Your Calm | Bhikkhu Bodhi   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The happiness recipe from ancient Buddhist psychology. Beth Upton has been teaching meditation since 2014. Before that she spent ten years as a Buddhist nun, five of them in Burma under the guidance of Pa Auk Sayadaw. She currently leads Sanditthika Meditation Community in the caves of Almeria, Southern Spain.  In this episode we talk about: The Buddhist Abhidhamma, which Beth calls “particle physics for the mind”   Why she's interested in the broader teaching of Kusala (happy mind states) Practical ways to design our lives to get more Kusala The beautiful qualities of mind that all co-arise in a moment of Kusala  How we get tripped up in the realm of the “unwholesome” How Beth navigates Kusala and Akusala in her day to day life Related Episodes: The Profound Upsides of Mortality | Nikki Mirghafori, PhD Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Harness the power of suggestion for well-being, pain management, and mental health.   Dr. Amir Raz is a world-renowned expert on the science of suggestion with recent positions as Canada Research Chair, Professor of Psychiatry, Neurology and Neurosurgery, and Psychology at McGill University, and as Founding Director of The Institute for Interdisciplinary Brain and Behavioral Sciences at Chapman University. His most recent book is The Suggestible Brain: The Science and Magic of How We Make Up Our Minds. In this episode we talk about: How Dr. Raz transitioned from a career in magic to neuroscience  The science of suggestibility, how it's defined, and its relation to hypnosis  Stage  hypnosis vs medical hypnosis How the power of suggestion could be  therapeutically harnessed to impact our physiology, behavior, and well-being Practical exercises for increasing thought control The "magical ingredient" when it comes to dealing with life's challenges Why placebos may work even when you know you're taking them How we protect ourselves against mis–and–disinformation And much more   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

All this month, we're sharing custom guided meditations from our teacher of the month, Dawn Mauricio, exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month. This meditation can be helpful when you're spiraling and need to interrupt the momentum of chaos.  Related Episodes: How Meditation Can Help You Handle Injured Feelings and Injured Muscles | Dawn Mauricio Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from comedian and actor Bill Hader, as chosen by our digital media manager, Hayden Broom. Hader was part of our “Non-Negotiables” series, and he told Dan, with some disappointment, that “the hippies were right.” Full Episode:  Bill Hader on Anxiety, Imposter Syndrome, and Leaning Into Discomfort   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Six practical steps to harness the full power of your mind. Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you'll hear him admit, there's very little ‘magic' involved in his process.  James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He's the founder and director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University.  In this episode we talk about: Doty's six steps to manifest His very interesting backstory The art and science of intention setting and the role of our neural pathways. How caring can ignite our parasympathetic nervous system, which in turn can help us manifest better Practical tips for embedding an intention into our subconscious The keys to understanding what we want vs. what we need And how to ‘alert the bloodhound' to harness the full power of your mind We originally aired this episode in July 2024. Related Episodes: #388. The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten Jinpa #425. Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

On maintaining sanity in insane times. Ezra Klein is an opinion columnist and host of the award-winning Ezra Klein Show podcast at The New York Times. His latest book is Abundance, co-authored with Derek Thompson. He is also the author of Why We're Polarized, an instant New York Times bestseller, named one of Barack Obama's top books of 2022. He lives in Brooklyn, New York. In this episode we talk about: How Ezra maintains some degree of equanimity Digital hygiene Ezra's meditation practice Ezra's tattoo, which is a reminder to maintain intellectual humility Ezra's new end of the day ritual The future of the species at what appears to be a pivotal moment. Related Episodes: How to Be a Good and Sane Citizen in Ugly Times | Ezra Klein Ezra Klein, How We Interact with Politics Matters Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus: How to build a meditation practice you keep coming back to. We're in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we're now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of July, those meditations will come from Dawn Mauricio, a teacher in the Insight Meditation tradition whom we love.  In this kickoff episode, you'll hear our head of content, DJ Cashmere, in conversation with Dawn, who shares a little of her backstory and her journey to become a teacher. You'll learn about the hardest thing she's ever done in her life, how she describes herself as a meditation teacher, and how an injury she's currently dealing with has turned out to have some genuine upsides.    Related Episodes: How To Handle Difficult People | Dawn Mauricio What “Getting Out of Your Head” Actually Means | Dawn Mauricio   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

A scream-queen (and Dan's old friend) talks control, insecurity, friendship, and parenthood. Allison Williams is an actress, producer, and singer best known for her breakout role on HBO's award winning TV series GIRLS, the blockbuster film GET OUT, the science fiction horror film M3GAN, and now its sequel, M3GAN 2.0.    In this episode we talk about: Self-improvement versus self-acceptance The “friendship recession” among men Aging authentically and “caring less” Catastrophizing in parenthood How to avoid passing your anxieties onto your children The making of her latest flick, M3GAN 2.0 And much more   Related Episodes: Alexander Dreymon (Star of Netflix's “The Last Kingdom”) on: Therapy, Marriage, Anger, Masculinity, Meditation, and Being Nice (Even If You're a Viking)   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Listen to Allison's new podcast, Landlines. New episodes drop every Monday.   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

The Zen monk who burned out. How he fixed it. And how you can, too. Brother Chân Pháp Hữu began training at the age of 13 with the legendary Zen master Thích Nhất Hạnh — who was an author, activist, and founder of the Plum Village tradition. Today Brother Pháp Hữu is the abbot of Plum Village's Upper Hamlet and the co-host of the Plum Village podcast The Way Out Is In. He also recently co-authored a book, called Being with Busyness: Zen Ways to Transform Overwhelm and Burnout.    In this episode we talk about: Why humans today are busier and more overwhelmed than ever before  Why monastics aren't immune to burnout How  busyness is thrust upon us by the world, but it's also the result of us running from the shit we don't wanna face Practical tools for addressing busyness and burnout  Why doing nothing is an art The role of perspective—and how contemplating your own death can be a huge source of perspective  The practice of total relaxation How to have healthy boundaries without armoring up How to say no without pissing people off  How to protect ourselves in toxic environments And much more Related Episodes: The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Why are many of Dan's favorite meditation teachers consulting a clairvoyant? A special collaboration with Search Engine.   Related Episodes: The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten Jinpa Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty The Zen of Therapy | Dr. Mark Epstein Additional Resources:  Search Engine podcast Starter playlist of Search Engine favorite episodes Psychic medium Laura Lynne Jackson Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Shannon who made a change in her eating routine after hearing our episode with Br. Chan Pháp Lưu from Plum Village. Related Episodes: Rewire Your Relationship To Food | Brother Pháp Lưu How to Take Care of Your Body Without Losing Your Mind Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

How to overcome inertia and research-backed plans that actually work. Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University.  He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. T. Morgan Dixon is the founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members.  This episode originally aired in June 2024 – and it's part of our Get Fit Sanely series. In this episode we talk about: The two important questions to ask yourself in order to get out of bed in the morning Techniques to help you find your “why” Ways to combat the “three deadly i”s The power of community – and how to find one How to track your fitness and wellbeing And much more Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Related Episodes: Get Fit Sanely: the podcast playlist The Dharma of Harriett Tubman | Spring Washam    Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources: System Catalysts episode with Morgan and Dr. Bennett   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

You're getting the wrong kind of stress. Here's how to change that. Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being, and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast and his new book is called Good Stress: The Benefits of Doing Hard Things.  In this episode we talk about: Practical strategies for bringing “good stress” into your life Fasting Communication techniques And much more Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris      

Our guest argues that looking back on those who came before us can help us understand who we are and why we do the things we do. Plus, a very special request from Dan. Spring Washam is a well-known teacher, author, and visionary leader based in Oakland, California. She is the author of A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and her newest book, The Spirit of Harriet Tubman: Awakening from the Underground. Spring is considered a pioneer in bringing mindfulness-based meditation practices to diverse communities. She is one of the founding teachers at the East Bay Meditation Center, located in downtown Oakland, CA and has practiced and studied Buddhist philosophy in both the Theravada and Tibetan schools of Buddhism since 1999. In this episode we talk about: How Spring came to write about Harriet Tubman's life Her work with plant medicine and the shamanic tradition The dream and the “conversations” Spring had with Tubman Why we are all so interested in ancestry How we can deepen our relationship with our ancestors Family Constellation Therapy as a modality for doing ancestry work Spring's own family history Why she is still processing the experience of writing her book about Harriet Tubman What she means by the “inner underground railroad” and how it is alive today And, how, in the inner underground railroad, freedom equates to nirvana  Content Warning: mentions of suicide This episode originally aired in February 2023, and we're re-airing it today for two reasons: first, because it's awesome; and second, because Spring needs help.  A few months ago, Spring was hit by a delivery truck while crossing the street in Atlanta. She suffered extensive injuries and has been largely unable to work since then. As a result, she's been experiencing some financial distress between her mounting medical bills and her inability to be fully employed.  We've teamed up with the meditation teachers Jack Kornfield and Trudy Goodman to start a GoFundMe page to help Spring raise a little bit of money. Jack, Trudy and Dan have all contributed. If you can make a contribution, please do. No amount is too small.  You can find the GoFundMe here: https://www.gofundme.com/f/support-spring-washams-healing-journey   Related Episodes: The Dharma of Harriet Tubman | Spring Washam Spring Washam, ‘What Was Creating All This Suffering?' Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan's Close Friend, Zev Borow)   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Abby, who experienced a game-changing moment in our episode on mobility with Kelly and Juliet Starrett. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Related Episodes: An Owner's Manual for Your Body | Juliet and Kelly Starrett How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

What muscles are for, how to get them, and why it's never too late to start building them. Bonnie Tsui is a longtime contributor to The New York Times and the bestselling author of Why We Swim, a New York Times Book Review Editors' Choice and a Time magazine and NPR Best Book of the Year. Her work has been recognized and supported by Harvard University, the National Press Foundation, the Mesa Refuge, and the Best American Essays series. Her newest book is called On Muscle. This episode is part of our ongoing Get Fit Sanely series.    In this episode we talk about: The connection between our muscles and mental health  The many benefits of strength training  How society, culture, and history have shaped the way we think about beauty standards and strength  Misconceptions about the six-pack  Running as a tool for healing  The psychological impact of realizing your own physical potential  The symbolism and science of the push-up  The connection between our muscles and our longevity Practical advice for beginning strength training And food habits that supports muscle growth   Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.  

Why it matters for mental health; how to make improvements without succumbing to snake oil; and why you should be looking at your poop.   Dr. Robynne Chutkan is a board certified gastroenterologist and the author of the four books Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut. She's also the host of The Gutbliss Podcast.   Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. In this episode we talk about: The relationship between gut health and mental health The microbiome, why it's important, and how you can view the microbiome through a Buddhist lens A crash course on the digestive system How to navigate the snake oil – and why some supplements you are taking could be making your gut worse  We go deep on acid reflux  The downsides of chewing gum Distinguishing belly fat vs bloat Why not all gas is bad Related Episodes: Your Brain on Food | Dr. Uma Naidoo The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner How To Get The Physiological And Psychological Benefits Of Nature If You Don't Live Near Nature | Dacher Keltner The Science Of Walking: The Benefits Of Walking In Nature, Walking Meetings, And Walking Meditation | Dacher Keltner I Just Went Through A Career Earthquake. Here's What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Traci who was introduced to the transformative concept of intuitive eating through our episode with dietician Christy Harrison.  Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Embrace the Anti-Diet | Christy Harrison The Anti-Diet | Evelyn Tribole How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

A roadmap for a more balanced life. Claudia Hammond is an award-winning broadcaster, author, and psychology lecturer. In her work she shares the ways that psychological and medical research can help us in our everyday lives, whether through radio, TV, podcasts, public events or books.  This episode is part of our ongoing Get Fit Sanely series.    In this episode we talk about: How to define rest The health risks of fatigue  Why your rest is more effective if you don't feel guilty about it Why watching TV is so restful (in moderation)  Why taking breaks shouldn't be considered a reward  How to create your own personal prescription for rest Why a "resting state" for the brain is actually quite active The restful act of daydreaming (when it doesn't lead to ruminating)  Heat therapies for reduced cortisol levels Why some forms of movement and exercise can be restful The #1 most restful activity based on her research And practical advice for incorporating more rest into your busy life   Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Related Episodes: Get Fit Sanely: the podcast playlist Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  The Art of Rest The Keys to Kindness Healthcheck All in the Mind   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Simple and realistic strategies from an ultra-endurance athlete. Rich Roll is a vegan ultra-endurance athlete and full-time wellness & plant-based nutrition advocate, podcast host, public speaker, and inspiration to people worldwide as a transformative example of courageous and healthy living. This episode is part of our ongoing Get Fit Sanely Series.    In this episode we talk about: How to harness the power of momentum  The importance of intrinsic motivation What being “in shape” actually means  Practical tips for people who aren't ultra-endurance athletes Why so many people hate vegans and why you should eat more plants anyway Unhealthy obsessions with being healthy and the dangers of orthorexia Addiction, recovery, and healing childhood wounds What Rich's exercise regime looks like now Psychedelics and non-duality And much more   Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.   Related Episodes: The Anti-Diet | Evelyn Tribole Get Fit Sanely: the podcast playlist   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  The Rich Roll Podcast Voicing Change Media Links to Rich's books  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki.    Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: The Neuroscience of Exercise | Wendy Suzuki How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Including: “exercise snacking,” prioritizing play, and overcoming “revenge bedtime procrastination.” Marielle Segarra is a reporter and the host of NPR's Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. In this episode we talk about:  How and why Marielle got interested in this stuff  Exercise and sleep tips that Marielle has incorporated into her own life.  Something called, “revenge bedtime procrastination” – and how to work with it Some key learnings from Marielle's experience with cancer The link between fitness and play—and why play is so important for human flourishing How to assess how much play you're getting and tips for getting more of it The very subtle but important question of letting go of outcomes—in other words, not pursuing all of this stuff with so much of an agenda— and actually enjoying the process  Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How to Change Your Habits | Katy Milkman LifeKit's A behavioral scientist's advice for changing your life  How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician's Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: How to develop and hone interoception How to do practices like a body scan — and how helpful it can be for all aspects of life How to shift how we relate to our body The four foundations of mindfulness — one of the crucial discourses of the Buddha  What a healthy relationship to the body looks like  Translating monastic practices to our modern day lives  How to reduce stress and suffering in the body  Indifference vs equanimity / serenity  Helpful questions to ask yourself in cultivating a new relationship with your body  The four sources of reluctance or resistance to exercise  Discipline vs self-compassion  Unpacking the dysfunction among people who overexercise  What we can learn from injury  Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Outsmart Your Pain | Christiane Wolf How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician's Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: How to develop and hone interoception How to do practices like a body scan — and how helpful it can be for all aspects of life How to shift how we relate to our body The four foundations of mindfulness — one of the crucial discourses of the Buddha  What a healthy relationship to the body looks like  Translating monastic practices to our modern day lives  How to reduce stress and suffering in the body  Indifference vs equanimity / serenity  Helpful questions to ask yourself in cultivating a new relationship with your body  The four sources of reluctance or resistance to exercise  Discipline vs self-compassion  Unpacking the dysfunction among people who overexercise  What we can learn from injury  Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Outsmart Your Pain | Christiane Wolf How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Behind the scenes of this year's Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman.    Today we're kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It's all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage.   This is our most ambitious version of Get Fit Sanely. We're dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body.   In this episode we talk about: Selecting guests and topics for this year's iteration of the series  How our producers let curiosity guide their thinking How this year's episodes build on what we've covered in the past Where our producers' personal stories come into play  And an exciting new component we're finally able to offer (hint: it's guided meditations)   Related Episodes: Get Fit Sanely: the podcast playlist The Anti-Diet | Evelyn Tribole Can You Get Fit Without Self-Loathing? | Cara Lai How To Outsmart Your Pain | Christiane Wolf The Science of Longevity | Dr. Peter Attia   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

An often overlooked secret to improving your meditation practice. Sebene Selassie, an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong.  Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Register for Meditation Party at the Omega Institute, Oct 24–26, 2025.   In this episode we talk about: The perks of meditating with friends The importance of friendship in chaotic times  How to have difficult conversations  Authenticity vs wanton oversharing Working with the thorny stuff that can come up in relationships Advice for people pleasers Building meaningful relationships in the age of social media Sign up for Dan's newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Distraction is making you anxious and sleepless. Here's how to fix it.   Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “The Distracted Mind: Ancient Brains in a High-Tech World”.    In this episode we talk about: The impact of multitasking on our attention, relationships, emotions, anxiety, and memory The difference between top-down and bottom-up attention What it means to have cognitive control—and some practical tools for restoring your own cognitive control.  Controversial technologies that could eventually help us have a stronger brain The impact of music and rhythm on the mind And how to use technology for your brain's benefit   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel  

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you'd find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It's been so much fun to hear from you, and to help you hear from each other.  Today's guided meditation is taken from our sangha gathering on April 23. It's super simple and good for both beginners and experienced meditators alike.  If you enjoyed that and would like more opportunities to meditate together, here's what we've got coming up for you in June:  on the podcast, we're bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you'll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion and we're super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we've been wanting to offer for a long time and I'm thrilled that we're finally doing it. Visit DanHarris.com for all the details

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation.  This episode also explores: how and why to view your anger with skepticism the relationship between self-love and personal ethics what to do if you think you're a good person but have no interest in changing your behavior to get better how to handle a nagging sense of moral un-justifiability and how Matthew has arrived at a place of relative peace with his own mortality. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel  

How to beat perfectionism without lowering your standards.   Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety.   In this episode we talk about: The relationship between perfectionism and anxiety The definition of perfectionism–and why the word is actually a misnomer Dr. Hendriksen's own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic  Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much more   Related Episodes: Strategies for Social Anxiety | Ellen Hendriksen Ellen Hendriksen, Rising Above Social Anxiety The Voice in Your Head | Ethan Kross  How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:   Ellen Hendriksen on Substack  

We're excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed.   

A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for. Related episode: Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative Joseph Goldstein's book of poetry: Dreamscapes of the Mind   Sign up for Dan's newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

Plus how to speak up and challenge your own tribe, how to successfully engage with people you disagree with, and more.   Jenara Nerenberg is a journalist and author. Her latest book is called Trust Your Mind: Embracing Nuance in a World of Self-Silencing. She holds degrees from the Harvard School of Public Health and UC Berkeley. She lectures widely on rhetoric, psychology, neurodiversity, sensitivity, innovation and communication.  In this episode we talk about: The phenomenon of groupthink—and its health implications The health implications of self-censoring Vulnerability in the age of social media The role of comedy in pushing back against social norms Sign up for Dan's newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes  

On psychoanalysis, which we haven't talked about much on this show.   Dr. Orna Guralnik is a psychoanalyst and writer. Her writing centers on the intersection of psychoanalysis, dissociation, and cultural studies. She has completed the filming of several seasons of the docu-series Couples Therapy. In this episode we talk about: The relationship between happiness and truth  How to cultivate love from within Practices to support us in being more open-minded (to avoid what she calls a “splitting” mindset) Trans-generational history, and how it impacts our personal lives and relationships (in other words, how the ghosts of your ancestors operate in you now) One single, powerful question to ask yourself when you get annoyed The overlap between Buddhism and psychoanalysis Related Episodes: Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova George Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd” The Profound Upside of Self-Diminishment | George Saunders Sign up for Dan's newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes