10% Happier with Dan Harris

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

Plus, how the bestselling author writes his way out of despair.   John Green is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, Turtles All the Way Down, and The Anthropocene Reviewed. With his brother, Hank, John has co-created many online video projects, including Vlogbrothers and the educational channel Crash Course. His most recent book is Everything Is Tuberculosis.   In this episode we talk about: John's toolkit for managing thought spirals and dispair Why he wrote a whole book about the thing that terrifies him  How he maintains hope in a chaotic and unfair world Finding the "self"  Shame reduction through naming What John learned from his time as a chaplain in a pediatric hospital  His current view of God And the question of how much––or how little––we should be sharing about ourselves 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 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: Paleo Valley — 100% grass-fed beef sticks made without preservatives or additives. Get 15% off at https://www.paleovalley.com/happier or use code HAPPIER at checkout Square — Business tools with AI, smart reporting, and payments all in one place. Get up to $200 off Square hardware at https://www.square.com/go/happier Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at https://www.gainbridge.com LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Practical strategies for navigating difficult relationships and building new connections.   Shankar Vedantam is host of the Hidden Brain podcast and radio show, where he explores the hidden patterns that drive human behavior. He is the author of the books, The Hidden Brain: How Our Unconscious Minds Elect Presidents, Wage Wars, Control Markets and Save Our Lives, and Useful Delusions: The Power and Paradox of the Self- Deceiving Brain.   In this episode we talk about: How to stop trying to change your partner Useful tools for overcoming conflict The challenging practice of "eating the blame"  The concept of "useful delusions" How to manage a breakup (of any kind) The real secret to finding closure The value of micro interactions with strangers And more   Related Episodes: The Surprising Upsides of Self-Deception   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:  Shankar's TED Talks Hidden Brain Live Tour 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    

Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible. The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable. In this guided practice, Sebene leads you through: Grounding yourself before you take your first step Tuning into the physical sensations of lifting, moving, and placing each foot Expanding awareness to include your whole body and your surroundings Letting thoughts come and go — without getting caught in them Closing with a moment of gratitude for your body and this moment of awareness The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com 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: Samsara — AI-powered fleet safety and operations platform. Request a free demo at https://www.samsara.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  

Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news. Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington.  In this episode we talk about: How to get stuff off your chest How to live with less shame and regret How to give feedback without pissing people off too much How to accept feedback without getting pissed off or getting defensive How to stay sane in a crazy news cycle Why being miserable about the state of the world doesn't actually help anything How to cultivate the opposite of depression 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:  LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier 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 Tonal — Smart home strength training with real-time coaching. Get $200 off with promo code HAPPIER at https://www.tonal.com Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happier-free To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Yale emotional intelligence expert on how to deal with other people's emotions (and your own). Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here.  In this episode we talk about: How to deal with stress, anxiety and anger How to use gratitude in moments of compare and despair, like when you're on Instagram comparing yourself to other people's lives  How to talk to yourself in moments of high stress How to talk to other people when they're experiencing powerful emotions themselves 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 Thanks to our sponsors: FitBod — Personalized workout plans that adapt as you improve. Get 25% off or try free for 7 days at fitbod.me/tenpercent ZipRecruiter — Find qualified candidates fast. Try free at ziprecruiter.com/tenpercent Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at gainbridge.com Henson Shaving — Aerospace-precision razors with 100 free blades included. Visit hensonshaving.com/happier or use code HAPPIER at checkout. Wix — Build a pro-grade website with AI and drag-and-drop tools. Try Wix Harmony at wix.com/harmony   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO." On IMO, siblings Michelle Obama and Craig Robinson aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they're joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. In this episode, Anderson Cooper shares what he's learned about holding space for grief. The three talk about how they managed (or avoided) the grieving process and how their moms prepared their kids to live without them. Plus Anderson shares his thoughts on the Vanderbilts inspiring an episode of "The Gilded Age." You can hear more episodes of IMO at https://lnk.to/imomichellecraigTH   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  

Practical Buddhist strategies to focus the mind.   Shaila Catherine is a dharma teacher and author of the book titled "Beyond Distraction: Five Practical Ways to Focus the Mind." She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online courses offered through BodhiCourses.org.   In this episode we talk about: The Buddha's struggles with distraction Shaila's attempts to make the teachings of the Buddha accessible to contemporary minds The importance of getting to know your own thought patterns the counterintuitive strategy of "avoid it, ignore it, forget it," Replacing seduction with mindfulness Developing a flexibility of mind And why we're vulnerable to our own tendencies when we're not mindful Related Episodes: How to Focus | Shaila Catherine   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:  Shaila's upcoming course: Beyond Distraction Shaila's books Insight Meditation South Bay 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 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 Rosetta Stone — Language learning that's immersive and intuitive. Start learning at https://www.rosettastone.com/happier Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happier-free To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses."   Eric Garland, PhD is Endowed Professor in Health Sciences at the T. Denny Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). He has published more than 260 scientific manuscripts and received more than $90 million in research grants to conduct clinical trials of mindfulness for addiction and chronic pain.   In this episode we talk about: The three parts of his M.O.R.E. protocol Simple practices for dealing with everyday addictions Mindfulness techniques for dealing with pain  What pain actually is How to reframe negative thought patterns Practical tools for regaining a sense of joy in your life 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:  Mindfulness-Oriented Recovery Enhancement (MORE) moretherapy.com Mindfulness-Oriented Recovery Enhancement: An Evidence-Based Treatment for Chronic Pain and Opioid Use Mindfulness-Oriented Recovery Enhancement for Addiction, Stress, and Pain   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus: How to find practices that work for you, what "mindfulness" actually means, and a new audiobook out now. Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn't a magic bullet. That honesty is kind of the point. Today we're sharing a sneak preview of Dan's new audiobook, Even You Can Meditate, co-authored with Sebene. Think of it as a practical rescue plan for anyone who feels too distracted, overwhelmed, or skeptical to start (or restart) a meditation practice. In this preview, Dan and Seb cover: Why "mindfulness" is actually a bit of a misnomer — and what the practice is really about What meditation can and can't do for you (it won't solve everything, but the benefits tend to kick in faster than you'd expect) How to find the style that works for your specific brain, body, and life — including if sitting still feels impossible The role of intention, and why getting clear on your "why" can become a surprisingly powerful engine for keeping a practice going The five hindrances — the predictable challenges that come up for almost every meditator — and how to work with them instead of against them Even You Can Meditate is out now on Audible. Listen now at audible.com/danharris. And mark your calendar: Dan and Seb are running a free five-day meditation challenge March 23–27 on Dan's app, 10% with Dan Harris. Download the app at app.danharris.com.   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

The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict. Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God. This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center.  In this episode we talk about: How Pete Holmes's evangelical upbringing shaped his early ideas about fear, morality, and God Psychedelics, awareness, identity and consciousness   Mysticism and metaphor versus literal belief Meditation and different paths of practice What meditation reveals about awareness, forgetting, and remembering Being an affirmation addict Service and helping others Happiness versus peace of mind 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  

The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when. Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing. In this episode we talk about: Why self-disclosure can feel risky but is often socially rewarding The psychological and physiological costs of keeping secrets How putting feelings into words can reduce rumination and anxiety Why validation is often more helpful than advice Why undersharing leads to missed opportunities in relationships, work, and 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

If you struggle with the terrifying reality that everything changes, this conversation is for you. Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly distill all 84,000 of the Buddha's teachings. We talk about: Why attuning to the flow of things brings peace (even though change is terrifying)—and what the Buddha said on his deathbed about impermanence How to introduce meditation to kids without making it seem difficult or boring  The three dimensions of mindfulness: internal (your own mind), external (noticing other people's breath on the subway), and relational (the field we're all co-creating together) Whether connecting through venting and complaining is harmless or something to examine more closely "Useless speech" (sampappalāpa)—the Pali term for saying stuff that doesn't really matter, and why the urge is often just "look at me" Why Bart is still on this path after all these years: community Bart closes with a beautiful dedication about coming home to the body and appreciating that we show up in community. These live sessions happen every week in the app 10% with Dan Harris, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com—there's a free 14-day trial.     Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsor:  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

Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls. Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness. In this episode we talk about: How to get over yourself How to reduce rumination How to lower the ego's walls How to elevate mundane tasks The value of what Zen practitioners call "don't know mind" How to reclaim your attention from Big Tech (what Michael calls the "colonizers of consciousness") The value of MDMA-assisted therapy Michael's experiences meditating in a cave Related Episodes: Don't Let This Crisis Go To Waste | Roshi Joan Halifax 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  

A financial psychology expert on the science of contentment.   Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He's a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.  In this episode we talk about: What "irrational" spending habits really tell us How to manage money ambition with sanity  How to use scarcity to your advantage A useful equation for finding contentment The key defense against envy  How to minimize future regret Why young people should check their bank accounts more often How to talk to your kids about money How to disconnect self-worth from financial worth  And more   Related Episodes: The Psychology of Money | Morgan Housel   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:  Function Health: Visit functionhealth.com/happier and use the gift code HAPPIER25 for a $25 credit toward your membership. BetterHelp:  Sign up and get 10% off at betterhelp.com/Happier.

How do you stay engaged without getting consumed? That's one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais.  Together they explore:  working at your edge in meditation, panic disorder, and professional life why love might be the most important skill we can develop  navigating rage in difficult political times and the Ideal Competitive Mindset — a concept Dan found surprisingly useful.  Originally recorded for Dr. Gervais' podcast, Finding Mastery, this one turned into a real back-and-forth.   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

In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just "training wheels," and how to practice when ADHD or restlessness makes sitting still feel impossible. Throughout, Dan returns to a central theme: the point of meditation isn't to feel any particular way — it's to relate differently to whatever is already there. To join the live Tuesday sessions, sign up for a free 14-day trial at danharris.com. 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 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

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator.   Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS and Spirit Rock. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition.    In this episode we talk about: Why mindfulness alone is not enough How mettā is part of four related mental skills called the Brahma Viharas The story of how and why the Buddha (according to the legend) invented mettā practice The role and practice of generosity A year long experiment that Devin ran in mettā and danā And lastly, how these practices can help us both on and off the cushion   This episode originally aired on July 31st, 2024.   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 Thanks to our sponsors:  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. Warby Parker: Our listeners get 15% off plus free shipping when they buy two or more pairs of prescription glasses at WarbyParker.com/HAPPIER — using our link helps support the show. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris    

What it really means to feel loved, and why many people who are loved don't feel it. Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most. In this episode we talk about: What it really means to feel loved, and why many people who are loved don't feel it An antidote to loneliness  A broader definition of love beyond romance Why feeling loved may be the true key to happiness How feeling loved is more in your control than you think The "relationship seesaw": lifting others up to feel loved yourself The power of curiosity, listening, and reciprocity Why dropping emotional armor is necessary for real connection Practical tools for feeling more loved Tips on asking better questions and showing real enthusiasm Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening Related Episodes: Happiness Takes Work | Sonja Lyubomirsky 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   Thanks to our sponsors: 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. Leesa: Go to leesa.com for 25% off mattresses, plus get an extra $50 off with the promo code Happier, exclusive for our listeners. ZipRecruiter: To try ZipRecruiter for free, go to ZipRecruiter.com/tenpercent. FitBod: Get 25% off your subscription or try the app free for seven days at fitbod.me/tenpercent. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps. We talk about: Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization The important oscillation between being with difficulty versus reaching for an antidote HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired) How to investigate exhaustion without trying to fix it right away Practical antidotes: screen hygiene, micro-naps, and yes, brain machines How our Stone Age brains are being hijacked by tech companies Why nap shame is "pure garbage" and you should kiss it goodbye The social conditions causing exhaustion that are beyond individual control The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional. Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris app. Find more from Jay at jaymichaelson.substack.com.   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  

A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck. We talk about: How to get equanimity around existential fears for your kids (which Jeff calls "the single hardest thing in human life") Why acceptance is a terrible word and equanimity is better The difference between doomsday spirals and what's actually happening right now Practical strategies for insomnia and chronic pain (including why your goal shouldn't be eight hours of unconscious sleep) What to do when you feel stuck in your meditation practice (hint: the plateau is normal) Three strategies for turning down the volume on your constant mental narrator Jeff also introduces the practice of asking your meditation a question—literally seeding a question in your mind during practice and seeing what bubbles up. It's surprisingly effective for creative blocks and getting unstuck. These live sessions happen every week in the 10% with Dan Harris app, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com — there's a free 14-day trial. Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors:  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

How to become the wisest version of yourself.   Ryan Holiday is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies. In this episode we talk about: The value of asking pertinent questions  How to create a second brain Finding a teacher for yourself How not to be a know it all Achieving focus through a morning routine  How to seek out criticism Learning how to die And much more   Related Episodes: Ancient Strategies For Managing Stress And Anxiety    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:  Wisdom Takes Work  The Stoic Virtue Series The Daily Stoic   Dailystoic.com  Glorious Exploits     To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris Thanks to our sponsors:  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. Wix:  Ready to create your website? Go to wix.com. Rosetta Stone: Visit https://www.rosettastone.com/happier to get started and claim your 50% off today. Quo: No missed calls, no missed customers. Visit www.Quo.com/happier to get started.

Our bodies are brilliant at healing. An integrative doctor on how to tap that resource. Victoria Maizes, MD, is the founding executive director of the Andrew Weil Center for Integrative Medicine. Her new book is Heal Faster: Unlock Your Body's Rapid Recovery Reflex to Feel Better—Quicker.  In this episode we talk about: What integrative medicine is (and isn't)  How lifestyle, stress, sleep, and relationships factor into healing Why "a pill for every ill" often falls short What the Rapid Recovery Reflex is and why the body wants to heal The biggest things that block recovery in modern life Practical ways to improve our health, ranging from sleep to stress  Why patients have more power than they think How AI can help people ask better questions and work smarter with doctors Why what and when you eat matters How environmental toxins and social connection quietly shape our health more than we realize Tips for handling colds and flu more effectively Smarter ways to recover from pain and injuries Practical tools for reducing stress and anxiety without immediately turning to medication 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

A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead. If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering. This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward. Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try. Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app. 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

Life hacks life from one of the busiest journalists of our time.   Andrew Ross Sorkin is an award-winning journalist for The New York Times, a co-anchor of CNBC's Squawk Box, and the founder and editor-at-large of DealBook, an online daily financial report published by The New York Times. His latest book is 1929: Inside the Greatest Crash in Wall Street History--and How It Shattered a Nation.   In this episode we talk about: The motivation behind his new book Human nature –– and why FOMO might be a good thing Personal finance hygiene  The true antidote to irrational financial decisions How to cope with financial stress Practical tools to stop mental spiraling  The "Would It Help?" mantra The role of Transcendental Meditation (TM) in Andrew's life Productivity hacks and life routines Calendar blocking vs. to-do lists  How much you should ––or shouldn't–– share or disclose about yourself with other people 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:  Too Big to Fail DealBook Summit To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Practical advice from a straight-talking former criminal and occasionally profane Dharma teacher.  Vinny Ferarro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher through Spirit Rock/IMS, he has taught residential retreats at various centers and currently leads Spirit Rock's Year to Live course.  This episode originally dropped in May of 2024, but we're re-posting it because it was one of our most successful episodes.  In this episode we talk about: Alignment Vinny's concept of "flashing your basic goodness" Noting practice The deep satisfaction in not seeking satisfaction Redirecting awareness Being an "empathetic witness" for yourself When to opt for distraction Not taking what's not yours  Vinny's ancestor practice What is the connection between seeing our family patterns and not taking what is not ours?   How loyal have we been to our suffering? Related Episodes: How To Be Okay No Matter What | Kamala Masters Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Roshi Joan Halifax Non-Preachy Ethics | Jozen Tamori Gibson 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   Thanks to our sponsors:  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. Tonal:   Go to tonal.com and use the promo code Happier for $200 off your purchase. Cozy Earth: Go to cozyearth.com/HARRIS for up to 20% off! To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

A smarter way to think about disease prevention. Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan and Chief Medical Correspondent for ABC News. Her new book is The Healing Power of Resilience: A New Prescription for Health and Well-Being. In this episode we talk about: What resilience really is, why most of us already have it, and how it can be strengthened The overlooked link between mental health, physical health, and recovery from illness Why mindset and acceptance matter as much as medical treatment when facing health challenges How resilience applies to major life changes, trauma, and chronic disease. Practical psychological tools for working with anxiety, fear, and repetitive thought patterns Why flexible thinking matters How to adapt when life doesn't go according to plan How beliefs, mindset, and the mind–body connection shape stress, healing, and resilience Why movement, sleep, and facing fear are essential ingredients in building real resilience How reframing identity can help people move forward after illness, trauma, or loss Why connection, love, and small acts of kindness are powerful  and underused medicine How hope, faith, and purpose shape resilience, healing, and long-term health Related Episodes: Dan's top 10 takeaways from the science of behavior change: How To Actually Keep Your New Year's Resolutions | Dan Solo Episode   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 sponsor:  Cozy Earth:   Head to cozyearth.com and use code Harris for up to 20% off.

A conversation with Jay Michaelson, our Teacher of the Month for February, about his path to meditation, navigating multiple identities, and why he calls himself a "cynical, sarcastic bitch." Jay Michaelson is a meditation teacher, journalist, rabbi, and author. In this conversation with executive producer DJ Cashmere, Jay gets candid about his unconventional path into meditation—driven initially by greed for mystical experiences rather than a desire to reduce suffering—and how his practice has evolved over 25 years. We talk about: Why Jay identifies as a "greed type" in Buddhist psychology (and what that means) How to balance worldly activism with contemplative practice without getting "hollowed out" The concept of creating a "permission structure" to live the life you actually want That moment of spaciousness between stimulus and response (and how it saved Jay when he got heckled during LGBTQ activism) Whether meditation can help save humanity—and why Jay is both cynical and hopeful about this How neurotic Jay still is after 25 years of practice (spoiler: he's less reactive, but still neurotic) "Micro-moments" of awareness—five-second practices for people who can't go on long retreats Jay's guided meditations and live sangha sessions are available throughout February in the 10% Happier app. You can also find him at jaymichaelson.substack.com, where he writes Both/And, a newsletter about the intersection of spirituality, meditation, and politics.   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 conversation with celebrated author George Saunders about his new novel, Vigil, and what fiction can teach us about empathy, self-awareness, and mortality. George Saunders is the bestselling, award-winning author of Lincoln in the Bardo, Tenth of December, and many other books. His new novel, Vigil, tells the story of a woman who died in 1976 and has spent the decades since comforting the dying—until she encounters a former oil executive responsible for early climate change denial. In this conversation, Dan and George talk about: Why George keeps writing about ghosts and the afterlife (hint: it's not just about mortality dread) The lavish empathy at the heart of Vigil—and whether we should extend that empathy even to people doing civilizational damage What George calls "warm metacognition"—the practice of dropping back out of your thought loops to examine what kind of goggles you're wearing How fiction can turn your mind into a "reconsideration machine" (and why that matters in real life) The difference between kindness and niceness George's relationship with death anxiety, which he's had since childhood and which has only intensified with age What George has learned about listening from teaching and hosting his Substack, Story Club Why the older he gets, the more important it is to stretch himself creatively His advice for dealing with stuckness (in writing and in life): curiosity over self-accusation George's new novel Vigil is out January 27th from Random House. Check out his Substack, Story Club, where he discusses classic short stories with an incredibly thoughtful community.   Related Episodes: George Saunders on "Holy Befuddlement" and How to Be Less of a "Turd"   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  

Practical techniques for dealing with all of life's curveballs.   Maya Shankar is a cognitive scientist and creator of the podcast A Slight Change of Plans, previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of The Other Side of Change: Who We Become When Life Makes Other Plans. In this episode we talk about: The two major life events that caused her to study the topic of change How to build a more expansive sense of self Practical tools for navigating change  Cognitive biases such as  "the end of history illusion" The utility of distraction and denial Tools for getting unstuck from rumination And much more Related Episodes: The Science of Handling Uncertainty | Maya Shankar   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 have fewer regrets (and utilize the ones you already have).   Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human.  In this episode we talk about: The myth of the "no regrets" philosophy  What a regret actually is  The very real benefits of regret The four core regrets people tend to have  Tools for dealing with regrets The importance of talking or writing about your regrets How to  create a "failure resume"  The Regret Optimization Framework  The crucial role of self-compassion and self-distancing And much more Related Episodes: 'When' Can Make a Big Difference   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:  Daniel's books To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris