10% Happier with Dan Harris

Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work. Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of  Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing, co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021. In this episode we talk about: EMDR and the importance of moving your body  The hardest type of trauma to deal with  The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become more generous in our lives.. Both toward ourselves and others.  How it's never too late to heal trauma  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  The Boy Who Was Raised As A Dog Born For Love: Why Empathy is Essential and Endangered   Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it.  Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It.  In this episode we talk about: Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The surprisingly simple thing that makes critical feedback land or fall flat How to reduce tension when you're the one with power (and what to do when you're not) A three-part framework for building trust across any divide Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 This episode is sponsored by: Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership. BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Wix: Build a fully functional website with AI in minutes at https://www.wix.com/harmony Cash App: Download Cash App Today: https://click.cash.app/ui6m/oh9jnxlq  #CashAppPod  Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card.  Discounts and promotions provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Gusto:  Try Gusto today at gusto.com/happier and get three months free when you run your first payroll.

Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself. Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger.  In this episode we talk about: Redefining hustle Intensity vs. volume Using jealousy as data Psychological distancing and self-talk Why motivation is a myth Lowering the barrier to entry Planning for the messy middle Breathwork as a cheat code Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 This episode is sponsored by:  BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work. Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook. In this episode we talk about: Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis Protein and why most of us aren't eating enough of it How to think about intuitive eating Minimum effective dose for exercise Recovery as you age The case for adding more friction to your life Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 This episode is sponsored by:  BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck. Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life. In this episode we talk about: Why longevity shouldn't be the goal — and what to aim for instead The single most powerful intervention for a long, healthy life (hint: it's not exercise) The neuroscience of friendship: how social connection literally changes your brain and body Six practical, science-backed rules for living well — from an oncologist with nothing to sell Why ultra-processed food and sugary drinks are doing more damage than almost anything else The case for eating ice cream (yes, really) — and why moderation is the new discipline What retirement does to your brain, and how to protect your cognitive function as you age ChatGPT as a diagnostic tool — and what a doctor actually thinks about that Why the wellness industrial complex is making you worse, not better Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 This episode is sponsored by:  BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction. Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging. Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medical breakthroughs that could change everything. This conversation covers both. We talked about: Why biohacking culture is basically a men's eating disorder dressed up as science Bryan Johnson, Peter Attia, and what Silicon Valley gets catastrophically wrong about longevity The supplements, therapies, and interventions that are mostly hype (peptides, hyperbaric chambers, red light therapy, full-body scans) What VO2 max actually measures — and why it's one of the few metrics worth tracking GLP-1 drugs: the real promise behind the Ozempic headlines The mRNA breakthroughs that could produce a pancreatic cancer vaccine Why your relationships are a more powerful longevity drug than anything you can buy The case for boredom, friction, and putting your phone down How thinking about death every day can make you happier and less afraid Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Eight Sleep: Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you. Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit rosettastone.com/happier ButcherBox: New listeners can get free ribeyes or top sirloins for a year — or ground beef and bacon for a year — plus $20 off their first box at butcherbox.com/happier BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves.  In this episode we talk about: How to burn off your mind's conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening is, and how to do it The liberation that comes from equanimity Some of the incredibly valuable lessons he's learned from 12 years of meditation How to make better decisions for your future self How to have boundless compassion without being a pushover Why  being able to see perspectives outside of your own is a sign of intelligence and mental strength And much more Related Episodes: Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion The Dharma of Instagram Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure. Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached, which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and everyday well-being. In this episode we talk about: What attachment theory is  The four attachment styles — anxious, avoidant, secure, and fearful avoidant — and how to identify which one you are Why your attachment style is not fixed and how it can change  What happens in your brain when you're ignored or excluded How being securely connected can extend your life The five pillars of a secure life  How to right-size a relationship with someone unreliable  Small, seemingly insignificant daily interactions as vehicles for change Two rules of secure engagement that can defuse almost any argument  Why anxious and avoidant attachment styles each have genuine superpowers How to build your "attachment topography" Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris This episode is sponsored by:  BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Wix:  Build a fully functional website with AI in minutes at https://www.wix.com/harmony IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Warby Parker: Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at https://www.warbyparker.com/happier

We're all hooked on something. Here's the way out, according to an MD who became a beloved nun. Sister Dang Nghiem, MD, ("Sister D") was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015). This episode is part of our monthlong Do Life Better series.  We talk about: Sister D's Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold Path How willpower doesn't fit into the Buddhist path of understanding and working with addiction  How to change addiction at its root Practical applications of mindfulness Self-compassion The importance of social support Her thoughts on our relationships to our phones  And more Related Episodes:  This Episode Will Make You Stronger | Sister Dang Nghiem The Science Of Manifestation | James Doty 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 Full Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899 Additional Resources: Plum Village Deer Park Monastery  Deer Park Monastery YouTube channel For an exclusive offering related to this episode, go to www.DanHarris.com

Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IMS) in Massachusetts. He is also a co-founder of True North Insight and one of its guiding teachers.  In this episode we talk about: What the Four Kinds of Clinging are — and why the Buddha thought this list mattered How clinging to pleasure actually makes pleasure harder to enjoy The "wrong views" that cause the most suffering — and how to hold your opinions less tightly Why clinging to rules and routines shows up in the most ordinary places (including who puts the onions in the pan first) What self-identification is, and why loosening it leads to less guilt, shame, and anxiety A simple bedside inquiry for getting underneath the concept of self Why catching yourself cling is a reason for joy, not self-criticism Related Episodes: 5 Ways To Get Over Yourself | Pascal Auclair Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 Thanks to our sponsors:  BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Quo – Try Quo for free, plus get 20% off your first six months when you go to quo.com/happier. Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit rosettastone.com/happier

Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters. Scott Galloway is Professor of Marketing at NYU's Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book Notes on Being a Man reached #1 on The New York Times Best Seller List.  In this episode we talk about: Why "action absorbs anxiety" and other strategies for stress and overthinking Galloway's three-pillar framework for modern masculinity How to handle criticism Fighting tech algorithms to build real-world relationships Embracing the word "no" to build resilience and success Why young people should follow their talent rather than their passion Signaling value through humor and small, daily acts of kindness Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Prof G Pod Pivot  Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree Square –   Run your business smarter with Square. You can get up to $200 off Square hardware at square.com/go/happier.  Gusto –   Try Gusto today at gusto.com/happier and get three months free when you run your first payroll. Leesa — Go to leesa.com for 25% off select mattresses, plus get an extra $50 off with promo code HAPPIER.

A hilarious chat about therapy, doomscrolling, being typecast in your own life, and finding yourself in middle age. Actor, comedian, writer, and producer Billy Eichner burst onto the scene in 2011 with Billy on the Street, a satirical TV game show he created and starred in, where Billy walked the streets of New York City asking people to compete in pop culture trivia challenges. The show has not only become a dominant force on social media with hundreds of millions of views but remains one of the most beloved and respected comedy acts in the industry.  In this episode we talk about: Why Billy refuses to call his memoir a self-help book His complicated relationship with meditation  Why he only started therapy in his early 40s Acting class as accidental therapy The real Billy vs. the Billy on the Street character How his parents shaped his confidence and career A bar mitzvah breakdown and his mom's advice And much more Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Billy on Billy: An Audio Memoir Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The world is insane. You don't have to be. These Buddhist practices can help you handle it without succumbing to fear, anxiety, hatred, and apathy. Tara Brach is a legendary meditation teacher and psychologist. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. Her latest book is The Courageous Heart Workbook: Choosing to Love in Perilous Times.  In this episode we talk about: What "spiritual audacity" means — and where the term comes from Why shutting down emotionally feels like self-protection but isn't How caring is a more effective fuel than rage What lovingkindness meditation is — and how to do it The RAIN practice — and how to use it on difficult emotions Why small, local acts of service count as activism How to use your imagination to feel compassion for people you can't stand Related Episodes: Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 This episode is sponsored by:  BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 on your first campaign and get a $250 credit for the next one at http://www.linkedin.com/happier  

Seed oils, sugars, food dyes, ultra-processed food, supplements, vaccines — a PhD nutritionist cuts through the noise on the biggest health fears online. Dr. Jessica Knurick is a Registered Dietitian with a PhD in nutrition science, specializing in chronic disease prevention. She educates on nutrition science, food and nutrition policy, and how these factors shape public health.  In this episode we talk about: The root of wellness misinformation Vaccines and fluoride controversies Toxins vs. ultra-processed foods Decoding ingredients & food dyes The truth about sugar, bread, and dairy Fats, seed oils, and infant formula The science behind saturated fats  The wild west of supplements The "boring" pillars of health Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Monarch: Use the code HAPPIER at monarch.com to get your first year of Monarch Core half off, at just $50.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus: how to handle discomfort, be more present, and remember to be aware throughout your day. Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're crying, even when anxiety has narrowed your whole world down to a single racing heartbeat. Susa Talan is a meditation teacher trained in the insight tradition. She works one-on-one with students around their meditation practice, and she was the Teacher of the Month for April 2026 for DanHarris.com. You can get more guided meditations from Susa in the 10% with Dan Harris app. In this live Q&A, Susa Talan shares:   Why awareness isn't hard — what's actually hard is remembering to be aware The "what else is here?" technique for working with anxiety and heart palpitations Why you don't need to understand why you cry in meditation — and what to do instead How to cultivate awareness all day long, not just on the cushion Why meditation has nothing to do with sitting still — and everything to do with the whole car ride   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

On regulating emotions, ending the war with reality, and feeling more alive. Sebene Selassie is 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 an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! In this episode we talk about: The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate) Why your brain keeps wandering, numbing out, or picking fights with reality The difference between being tired… and just not wanting to deal How to catch yourself before you go full autopilot The "five recollections" of aging, sickness and death, and why they're actually grounding The comparing mind  How to step back and watch your thoughts instead of immediately buying into them Why the people in your life might be confused by the new, slightly calmer you Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Wix — Build a fully functional website with AI in minutes at https://www.wix.com/harmony Warby Parker — Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at https://www.warbyparker.com/happier To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The neuroscience of human connection: your nervous system is picking up other people's signals all day without your knowledge. Here's how to use that. Journalist Kate Murphy's eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You're Not Listening: What You're Missing and Why It Matters, was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide.  In this episode we talk about: What "interpersonal synchrony" is and the science behind it Why some people just click — and others don't How individualism and technology are working against our need to connect What "affective presence" is –– and how much you can actually change your vibe Interoception – and why you need to understand your own body before you can read others The dark side of synchrony: emotional fusion and borrowed emotions Why audio-only calls are better than Zoom for real connection How physical distance controls your ability to sync "Emotional aperture" — how to read a room like a trial lawyer The secret to bonding with other people Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Why We Click: The Emerging Science of Interpersonal Synchrony Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com. BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself. In this live Q&A, Dan covers: Why action is the best antidote to AI anxiety — and what's actually in your control How to use your meditation practice inside an MRI (and when it's okay to just get sedated) Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world The Buddhist take on alcohol, and Dan's surprisingly candid answer about his own relationship with substances How to stop feeding the need for external approval — without toxic positivity Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Why you'll never find happiness where you're looking for it–and where to look instead. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.  In this episode we talk about: Why desire and wanting can keep us stuck in cycles of dissatisfaction The difference between momentary pleasure and deeper happiness A practical way to watch cravings arise and pass without reacting Why "not wanting" can feel surprisingly relieving The Buddhist framework of gratification, danger, and escape How to think about contentment and the question: how much is enough? The difference between guilt and wise remorse How desire, lust, and craving can distort judgment Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers This episode is sponsored by Function Health — 160+ lab tests a year for $365, with the ability to dive deeper into your results through Function's connections to platforms like ChatGPT and Claude. Join at https://www.functionhealth.com/happier or use code HAPPIER25 for a $25 credit toward your membership. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign.   Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift.  In this episode we talk about: What emotions actually are, and why even anxiety and anger serve a purpose Why self-criticism backfires, and what the research shows about self-compassion instead How chronic suppression makes your emotions stronger, not weaker Regulation tools you can use in the moment to shift emotional states Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Support Christina Feldman's Healing Journey Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier ButcherBox — Premium, responsibly sourced meat delivered to your door. New listeners get free sirloin tips, ground beef, or chicken wings in every box for life, plus $20 off at https://www.butcherbox.com/happier Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com

The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect. This episode originally aired in December 2022.  Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You.  Today we're going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings.  In this episode we talk about: The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them The value of being able to both observe and high-five your demons  Working with our "core beliefs" about ourselves and the world The calming power of drawing your attention to the back side of your body throughout the day Working with "opposites" as a way to get unstuck in difficult moments What Kelly means by the blind spot effect Setting intentions Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate. This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month.  This episode is from our archives. In this episode we talk about: The nuances of napping Dr. Mednick's definition of the "downstate" Whether there are practices that can compensate for poor sleep Why heart rate variability is an important measurement of health Why sex is so helpful for sleep And when to take melatonin to best effect Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Rosetta Stone — Language learning that's immersive and intuitive. Ten Percent Happier listeners get 20% off a Rosetta Stone Sapphire subscription at https://www.rosettastone.com/happier Quo — The business communication system built so you never miss a call. Try free and get 20% off your first six months at https://www.quo.com/happier To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths. Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a Safer Medicine Cabinet.   In this episode we talk about: Product quality, safety, and regulation The most important thing to do before starting dietary supplements Vitamins B, C, and D (and the multivitamin debate) The research on amino acids and peptides The truth behind sleep supplements The efficacy of herbs, botanicals, and green powders Heavy metal risk factors Supplements for brain health and muscle growth Probiotics and gut health Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by:  BetterHelp: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier. Fast Growing Trees: Get 20% off your first purchase when using the code HAPPIER at checkout, fastgrowingtrees.com. Warby Parker: Buy one prescription pair and get 20% off any additional prescription pairs at warbyparker.com/happier.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Escaping the productivity trap, silencing the inner nihilist, and finding awe in the most ordinary places. Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance. In this episode we talk about: Why humans are hardwired to connect with nature  What it means to "pay attention" The role of  listening and investigation  Antidotes to hopelessness How to overcome obstacles in your meditation practice Practical nature tips for city dwellers  The liberating concept of "autotelic" activities Related Episodes: This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System The Science Of Walking Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Turning to Birds Turning to Birds on Substack  A Pocket Guide to Pigeon Watching The Hunger Games: Sunrise on the Reaping Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: Square: Get up to $200 off Square hardware when you sign up at square.com/go/HAPPIER. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR's "TED Radio Hour," where she explores fascinating ideas with the world's greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes. In this episode we talk about: What constant screen time is doing to your brain and body Why feeling tired all the time might not be what you think A simple shift that could boost your energy and focus The hidden ways tech is messing with your physical health What you're missing when you ignore your body's signals Why more productivity hacks might actually backfire Small changes that could make a big difference in how you feel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by:  BetterHelp: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier. Wix: Ready to create your website? Go to Wix.com/Harmony. Fatty15: You can get an additional 15% off their 90-day subscription starter kit by going to fatty15.com/happier and using the code HAPPIER at checkout.

A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing. Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purpose and How to be Bold.  In this episode we talk about: The difference between courage and recklessness How to accept your fears without being controlled by them Tools for remaining calm in the face of a disaster How to find your moral anchors The importance of having a support squad How to inculcate courage into your family, workplace, and friend group Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by:  LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to LinkedIn.com/happier. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting. In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the "good-ish" concept that unlocked a new relationship with self-criticism; and a deep dive into the Buddhist take on the soul — which turns out to be a lot more useful than it sounds. Wild Card is produced by NPR. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976. Patrick Leddin, PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be.  In this episode we talk about: Why we're living in an "age of disruption"  The five-step positive disruptor loop The one question to ask yourself when trying to identify your purpose And how disruption can improve your work, your relationships, and your family Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Disrupt Everything—and Win: Take Control of Your Future Judge Stone: A Novel (with Viola Davis) Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Wix — Build a fully functional website with AI in minutes at https://www.wix.com/harmony

Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinksparkcom

Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene's beloved elements practice as a tool for embodiment. Plus: an unexpectedly lively digression on colonoscopy prep and the nature of being with discomfort. If you want to go deeper with Dan and Sebene, check out their Audible Original, Even You Can Meditate, available now.   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book.   Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.  This episode is sponsored by: Function Health — 160+ lab tests a year for $365. Check your health the way Dan does at https://www.functionhealth.com/happier — use code HAPPIER25 for a $25 credit Quo — The modern business phone system. Try free and get 20% off your first six months at https://www.quo.com/happier Samsara — AI-powered fleet safety and operations platform. Request a free demo at https://www.samsara.com/happier Wix — Build your website with AI in minutes at https://www.wix.com/harmony

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit." Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.  Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.  In this episode we talk about: How the brain's default mode network is essential to our survival but also can keep us stuck in rumination and overthinking  Segal and Farb's simple practice of "sense foraging" and why they say it can help break patterns and thoughts that aren't serving us  The differences and the similarities between sense foraging and mindfulness  Related Episodes: Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel Segal — Ten Percent Happier  Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari — Ten Percent Happier  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter 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 do your best work, reframe life's bullshit, and stop making your happiness hostage to outcomes. Maria Semple is the bestselling author of Today Will Be Different, Where'd You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle. In this episode we talk about: Cognitive reframing tools to shift your mindset  Maria's daily Stoic routine The limits of Stoicism What to do when mediating gives you anxiety The danger of "baited bounties"  How to "get shit done" with non-attachment Using fantasy as a coping mechanism Related Episodes: Stoic Practices for Getting Rid of Mental Junk, Your Morning Routine, and Talking to the Dead | Ryan Holiday Stoic Advice for Handling Setbacks, Insults, and Death | William Irvine Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  William Irvine's "A Guide to the Good Life" Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. This episode is sponsored by: Rosetta Stone — Language learning that's immersive and intuitive. Start your journey at https://www.rosettastone.com/happier ButcherBox — 100% grass-fed beef, free-range organic chicken, and wild-caught seafood delivered to your door. New listeners get chicken breasts or top sirloin for a year, or ground beef for life, plus $20 off at https://www.butcherbox.com/happier   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: maximizing the benefits of sleep, exercise, and meditation. To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you. Amishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind. Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety. In this episode: What neuroplasticity is, and why your brain is not fixed How exercise changes your brain, including mood, memory, and attention Reframing the burden of optimization  The minimum effective dose for meditation to improve attention Why sleep is essential for memory, brain cleanup, and long-term brain health The myth of multitasking How anxiety can be used as a tool instead of just something to avoid How your daily habits are shaping the brain you'll have tomorrow Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.  This episode is sponsored by: Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at https://www.gainbridge.com Warby Parker — Prescription glasses, contacts, and sunglasses with virtual try-on. Buy one prescription pair and get 20% off additional pairs at https://www.warbyparker.com/happier BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The way you talk to other people (and yourself) can reduce dysregulation and distraction--and lead to better decisions. Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book is More Than Words: How Talking Sharpens the Mind and Shapes Our World. In this episode we talk about: The hidden benefits of talking, including self-talk and writing How talking helps focus attention and clarify your thinking Why talking can help regulate emotions and improve decision-making Why talking is actually harder than listening Why we shouldn't rush to finish other people's sentences How deliberate talking can help protect against dementia Why understanding something doesn't necessarily mean you've learned it How talking about new information helps your brain remember it Why explaining things to other people deepens your own learning Why kids need chances to talk and not just watch screens Why you shouldn't judge people by how they talk Related Episodes: The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris) Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

What does it actually mean to "trust life" — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal napping-vs.-meditating debate. "Trust Life" vs. "This Is the Curriculum" — Sebene shares the origin of her tattoo and what the mantra has meant through years of health challenges.  The three timescales of practice — Jeff breaks down how meditation works in the moment, over months and years, and across the arc of a whole life. The third one is where things get interesting. Obsessive thinking / rumination — Practical tools from all three, including one from Sebene involving a trampoline, and one from a clinical psychologist that will make you feel ridiculous in the best way. Sebene Selassie describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She's based in Brooklyn.  Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He's based in Toronto.  Related episodes:  How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff WarrenScience-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz Get the 10% with Dan Harris app hereSign up for Dan's free newsletter hereFollow Dan on social: Instagram, TikTokSubscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Strategies for getting out of your head and thriving in a chaotic world. Prentis Hemphill is a writer, political organizer, therapist and somatic facilitator. They are the author of the national bestseller What It Takes to Heal: How Transforming Ourselves Can Change the World, and host of the acclaimed podcasts Finding Our Way and Becoming the People. Prentis is also the Co-founder of The Embodiment Institute (TEI), a training and research organization that applies somatic practices to individual, organizational and collective care through a healing justice framework. In this episode we talk about: What embodiment really means   How our bodies may be communicating more information to our brains than we realize Practices to feel more at home in your body and regulate your nervous system The "head, heart, gut" way of listening to different kinds of intelligence Why so many of us are pulled out of our center in modern life Micro-interdependence  Simple, everyday ways to humanize one another in an era of mass vilification  How cultural pressures contribute to anxiety and burnout How to set boundaries Identifying what you truly care about Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Rosetta Stone — Language learning that's immersive and intuitive. Start your journey at https://www.rosettastone.com/happier Fatty 15 — The first essential fatty acid discovered in over 90 years, designed to support healthy aging at the cellular level. Get 15% off a 90-day starter kit at https://www.fatty15.com/happier with code HAPPIER To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Practical tools to break "automatic habits" and take back your agency.   Gabor Maté is a retired physician who, after 20 years of family practice and palliative care experience, worked for over a decade in Vancouver's Downtown East Side with patients challenged by drug addiction and mental illness. The bestselling author of five books, including the award-winning In the Realm of Hungry Ghosts, Gabor is an internationally renowned speaker highly sought after for his expertise on addiction, trauma, childhood development, and the relationship of stress and illness.    In this episode we talk about: Practical strategies for dealing with both our addictive tendencies and scattered minds The real question to ask yourself when it comes to addiction  Maté's relationship with ADHD The relationship between ADHD and addiction Tools for conscious harm reduction  The practice of "Compassionate Curiosity" "Re-parenting" practices for your nervous system  And more   Related Episodes: Modern Life Is Making You Sick, but It Doesn't Have To   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources: Rethinking ADHD The Myth of Normal Scattered Minds Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Buddhist tools for forgiveness, boredom, worry, and getting out of your head. Meditation teacher Bart van Melik leads a live community Q&A — and the questions that come in are ones most meditators have quietly wrestled with for years. Bart is the guiding teacher at Community Meditation Center in New York, where he leads weekly sessions grounded in Buddhist tradition. In this episode, he takes on four of the most common sticking points in practice: forgiveness, boredom, disconnection from the body, and the spiral of anxious "what if" thinking. His approach throughout is warm, precise, and grounded — less about achieving a particular state and more about learning to hold whatever arises with curiosity and kindness. Topics covered: Forgiveness — why forcing it can backfire, what it means to "bypass" difficult emotions, and the reframe that changes everything: forgiveness as giving up all hope for a better past Boredom — how to get genuinely curious about it instead of fighting it, and what it can teach you about why you reach for your phone Getting into your body — why embodiment looks different for everyone, and how to find the activities (yes, even mindful salsa dancing or vacuuming) that make it easier Worry and "what if" thoughts — the Buddhist framing of worry as an obstacle to clear seeing, and a simple breathwork technique from Yongey Mingyur Rinpoche — exhale heavy, exhale calm — that works even in the hardest moments Community as practice — the Buddha's teaching that friendship and community isn't half the path. It's the whole thing.   About Bart van Melik: Bart van Melik is a meditation teacher and guiding teacher at Community Meditation Center, a global and local community that meets weekly via Zoom. Monthly sessions are donation-based and open to all. Learn more at https://www.cmc-ny.org/. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Six steps to reclaim your brain, find purpose, and escape the doom loop.   Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. Brooks is the author of 15 books, including the #1 New York Times bestsellers, Build the Life You Want, co-authored with Oprah Winfrey, and From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. His latest book is The Meaning of Your Life: Finding Purpose in an Age of Emptiness.  In this episode we talk about: The three essential components of a meaningful life Getting comfortable with boredom  Why we need to be asking questions that google can't answer The neuroscience behind "authentic love"  Strategies for finding meaning in your work  What Arthur means when he says "don't waste your suffering"   Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Office Hours with Arthur Brooks   Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.   This episode is sponsored by: LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Quō — The smart business phone system with AI call logging and summaries. Try free + 20% off your first six months at https://www.quo.com/happier Hyperfocus with Rae Jacobson — A podcast exploring ADHD, neurodivergence, and mental health through conversations with scientists, doctors, and researchers. Search for Hyperfocus with Rae Jacobson wherever you get your podcasts. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain. Richard J. Davidson, PhD, is a Professor of Psychology and Psychiatry at the University of Wisconsin-Madison. He is also the Founder & Director of the Center for Healthy Minds and Founder of the non-profit Humin. Cortland Dahl, PhD, is a scientist, author, translator, and meditation teacher for the Tergar community.  Davidson and Dahl's latest book is Born to Flourish. They also author the Substack newsletter, Dharma Lab. In this episode we talk about: What it really means to flourish  How difficult emotions like anxiety, fear, or grief can coexist with well-being Why flourishing is a trainable skill set, not a personality trait or a self-improvement project An introduction to the Healthy Minds Framework and its four pillars: awareness, connection, insight, and purpose Why short, informal "micro-practices" can be just as effective as formal meditation How to cultivate purpose Related Episodes: How a Buddhist Monk Deals With Anxiety | Yongey Mingyur Rinpoche The View of American Turmoil from the Other Side of the World | Yongey Mingyur Rinpoche Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.  This episode is sponsored by: Fast Growing Trees — America's largest online nursery, with plants guaranteed to arrive healthy. Get 20% off your first purchase with code HAPPIER at https://www.fastgrowingtrees.com BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

What if the most meaningful thing you did for your mental health wasn't something new — but a return to what already brings you joy? Dan recently sat down with journalist and broadcaster Sam Sanders on the Sam Sanders Show to explore exactly that idea. Sam has a concept he calls "modern scriptures": the movies, albums, and TV shows you return to again and again because they ground you, center you, and remind you what matters. Dan shares the pop culture that never fails to lift his spirits — and along the way, the two get into why beauty and art are actually central to human flourishing, why Ferris Bueller is more Buddhist than you might think, and what the research says about making resolutions stick — including the one upstream habit that makes everything else easier. The Sam Sanders Show is a co-production of KCRW and Sam Sanders Productions. Sign up for Sam's newsletter for behind-the-scenes extras from every episode. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris