10% Happier with Dan Harris

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  

A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety. Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios. We talk about: Why mindful breathing sometimes doesn't work (and what to do instead) The practice phrase "this wants to be seen right now" How to work with your aversion to worrying (which can be worse than the worry itself) Why talking about your fears with other people is so crucial The question "what is this?" as a low-barrier entry point to awareness How the Buddha's teaching on clinging shows up in anxious thinking Why community and sangha aren't optional extras If you want more from Bart, check out the 10% with Dan Harris app where he's got meditations and live sessions throughout January.   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  

Secrets to self-preservation in an age of burnout.   Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans. He's also the host of The Tim Ferriss Show podcast. Most recently, he has collaborated with Exploding Kittens to create COYOTE, a fast and hilarious card game.  In this episode we talk about: Tim's Antidotes to isolation Past-year reviews The perils of self-optimization His meditation practice Escaping rumitive loops  The role of Accelerated Transcranial Magnetic Stimulation (TMS) The ketogenic diet  Talking to chatbots about your health 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:  The New Frontiers of Mental Health — Brain Stimulation, Rapid-Acting Tools for Depression, and More All Things Ketones, How to Boost Cognition, Sardine Fasting, Diet Rules, & More — Dr. Dom D'Agostino TED: Why you should define your fears instead of your goals Tim Ferriss, Host of 'The Tim Ferriss Show,' Author   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. HexClad:  Get 10% off your order with our exclusive link. Just head to hexclad.com/happier. Square:  Right now, you can get up to $200 off Square hardware at square.com/go/happier.

A road map for taking the pressure off.    Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off.   In this episode we talk about: How to define "overwhelm" – and modern causes for its existence Why the search for perfection is futile  Claudia's three-part recipe for handling overwhelm Antidotes for the comparing mind  What we should all know about procrastination  How to not let the news overwhelm you  What we learn from regret – and how to stop beating up on your past self A key technique for worrying less The case for nostalgia How to get into a "flow state"   Related Episodes: If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond   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 Art of Rest: How to Find Respite in the Modern Age The Keys to Kindness Time Warped: Unlocking the Mysteries of Time Perception Mind over Money: The Psychology of Money and How to Use It Better Emotional Rollercoaster: A Journey Through the Science of Feelings Claudia's BBC Podcasts Thanks to our sponsor:  Function: Visit functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

What does success look like? A neuroscientist wants you to question your cognitive scripts.  Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.  In this episode we talk about: Her critique on our cultural obsession with "finding your purpose" The value of knowing your "cognitive scripts" Practical tools to live a more purposeful, curious, and fulfilled life Her mini-protocol for experimentation (based on the scientific method) Mindful productivity — and how it builds on moving us into an experimental mindset  Whether procrastination is actually the enemy? And tools to work with it. The upside of making space for your imperfections  Tips for navigating uncertainty  Why you want to avoid having too many experiments at the same time The main difference between a habit and an experiment How to learn alongside with other people — and why this matters  Collective "flow" states  Tips for community building And this question: is legacy important? 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 Thank you to our sponsors:  ZipRecruiter: ​​To try ZipRecruiter for free, go to ZipRecruiter.com/tenpercent.  IQBar: To get twenty percent off all IQBAR products—including the Ultimate sampler pack—plus FREE shipping, text DAN to sixty-four thousand.  Fabric: Join the thousands of parents who trust Fabric to help protect their family. Apply today in just minutes at meetfabric.com/HAPPIER.  

A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City. Check out more meditations from Bart throughout January in the 10% with Dan Harris app. Related episodes: Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus, much more from the famed late-night TV show show. Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast. In this episode we talk about: How Seth maintains sanity while hosting a late-night show amid the firehose of news Joy and humor as resilience His early struggles with self-doubt  How raising children is potentially harder than hosting a late night TV show The upside of anxiety The art of listening Friendship, loyalty, and the emotional sustenance of creative partnerships. 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:  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.  Cozy Earth:  Head to cozyearth.com and use code Harris for up to 20% off.

A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: What Ayurveda actually is beyond TikTok trends  How ancient Ayurvedic principles align with (and differ from) modern medicine  How to brace yourself in the face of an imbalanced ecosystem The human tragedy of overoptimization The value of awe, fascination, and pattern-seeing as more effective than discipline or force  The three codes of life The framework to come back into our own intelligence in the kindest way  How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts The "inner climate" framework  Practical tools for sleep, including concrete daily practices to offset "imbalances" The concept of agni (digestive fire) and how to support it A three tiered toolkit for self-regulation The perils of jumping into change Why cold drinks and excessive water can disrupt digestion Radical acceptance and gratitude 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: HomeServe: Plans start at just $4.99 a month. Go to homeserve.com to find the plan that's right for you.  Leesa:  Go to leesa.com for 25% off mattresses, pllus get an extra $50 off with the promo code Happier, exclusive for our listeners.

A toolkit for bringing more movement into your life.   Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them. In this episode we talk about: What a biomechanist does  What Katy means by "movement as nutrition"  How to determine your "movement diet" The distinction between movement and exercise  Why people don't exercise Strategies for consistency  The role of values and attention How to move if you don't like sweating  How to find time to move  The technique of "stacking your life" Overcoming embarrassment and shame related to movement  Strengthening your "so what" muscle Getting comfortable with discomfort What to do when you're addicted to your screen 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 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.  Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing. Quo: Try Quo for free, plus get 20% off your first six months when you go to quo.com/Happier.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juvenile detention in the South Bronx. In this conversation with executive producer DJ Cashmere, we talk about: The difference between being mindful and knowing you're mindful (and why this matters when your 11-year-old is pushing every button) Why awareness feels like protection How to stop the cycle of: snap, regret, repeat What Bart learned teaching meditation to kids in juvie who told him his meditation was "lit" Why your kids might be your fiercest Zen teachers The surprising power of saying "no" without aversion How everything actually goes faster when you stop rushing His favorite teaching from a modern-day monk: "Keep calmly knowing change" Related Resources: Bart's previous episode on insight dialogue and relational meditation practice New guided meditations from Bart available throughout January 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 ways to upgrade your narrative. Melissa Febos is the national bestselling author of five books, including Girlhood, Body Work: The Radical Power of Personal Narrative, and a new memoir, The Dry Season. She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker, The Best American Essays and others. She is a professor at the University of Iowa. In this episode we talk about: How to "audit" your personal narrative with simple questions Melissa's five-step method for rewriting unhelpful stories Why community, and vulnerability are required for real change; in other words, why it's harder to do this work alone Melissa's own experiences running this playbook with regard to her relationships and her addictions. 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 psychology and spirituality can work together. Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certified IFS (Internal Family Systems) therapist. In this episode we talk about: How psychology and spirituality can work together The basics of Internal Family Systems (or IFS) Amita's personal path through trauma, depression, and a pivotal insight that changed everything Why states like depression aren't as solid as they feel How to work with the inner critic Simple ways to access the sanest, wisest version of yourself The shift from psychological healing to spiritual insight The value of acceptance and surrender Simple pointers for sensing "aware presence" beneath all the mental noise Related Episodes: How (and Why) to Hug Your Inner Dragons | Richard Schwartz How To Handle Your Demons | Richard Schwartz Additional resources: Amita on InsightTimer Amita on DharmaSeed 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: 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.

The legendary psychotherapist unpacks the concept of "hostile dependency" and explains why cutting people off doesn't always work. Psychotherapist and New York Times bestselling author Esther Perel is a leading voice on modern relationships, known for her widely viewed TED Talks, bestselling books and the hit podcast. She runs a New York–based therapy practice and advises global organizations and platforms on the complexities of contemporary relationships. Follow Esther Perel's podcast Where Should We Begin? on YouTube, Apple Podcasts or Spotify, and subscribe to Entre Nous with Esther Perel on Substack for exclusive bonus content. In this episode we talk about: What Esther Perel really means by eros How modern life quietly depletes our sense of feeling alive Why aliveness can coexist with grief, pain, and difficulty  The danger of numbness  Introverts, extroverts, and the many non-social ways we experience vitality Vital sources of connection and meaning Co-regulation, touch, presence, and why words alone aren't enough "Hostile dependency" and the paradoxes of long-term relationships Why loneliness has become normalized, and why it shouldn't be How to rebuild community through small, practical acts Rituals as a way to mark time, create meaning, and feel grounded The tension between individualism, belonging, and responsibility to others 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: HomeServe: Plans start at just $4.99 a month. Go to homeserve.com to find a plan that's right for you. 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. NOCD: Head over to nocd.com and book a free 15‑minute call with their team, to learn more and start getting help with OCD. OneSkin:  Get up to 30% off your first three subscription orders when you use the code "happier" at OneSkin.co/happier. 

Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein. Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introduce you. He's one of the foremost Buddhist teachers in the west, he's been Dan's teacher for about 15 years, and Dan's recently convinced him to write a book together, using a collection of these little phrases that he's cooked up over the years. Dan's been keeping a list of around a hundred or so tiny, useful phrases – bite-sized wisdom for meditation practice and for daily life. The book won't be out for a few years, but we're conducting a series of interviews with him, each one covering a few phrases, and we'll be releasing those here on the podcast.  The first installment of these interviews about Joseph's phrases just came out on Thursday, Jan. 1, and you don't have to listen to that episode for this episode to make sense, but they are useful together.  Today, we'll be covering:  The practice assessment tapes Whatever works Cowboy Dharma Dead end Is this useful And a quartet about walking meditation: sensations moving through space, walking through space, walking in a dream, walking through the mind Don't worry if those don't make sense right now – stick with us and you'll get a thorough explanation of where those phrases all come from and how they can help.    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 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  

You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it? Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein, about how "ridiculous" our minds are – that's a word he uses a lot to describe the mind – and some really compelling ways to train the mind. Spoiler: having a sense of humor is crucial here. Just by way of context: this is the first in a series of episodes with Joseph, focusing on the phrases he uses while he's teaching Buddhism and meditation. Dan and Joseph are collaborating on a book that will be a compilation of these phrases and how to use them. This book won't be out for several years, but as Dan conducts a series of interviews with Joseph, we'll release them here on the podcast. There's another part coming out this Sunday, January 4th.  Just to give you a little taste, here are the phrases we'll be covering in today's episode:   Just begin again Sit and know you're sitting Relaxed, not casual  More or less mindful  Thieves of meditation Mara, I see you. Ridiculous The mind has no pride Soundtrack  The mind is the forerunner of all things.  These might not make any sense right now, but you'll hear Joseph explain each of these, where they came from, and how to use them in your meditation practice AND in your daily life. Incredibly practical, bite-sized wisdom.    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 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  

Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.  Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name "Born I," Ofosu released the mindfulness-themed album "In This Moment" in 2021. Born I's most recent album, "Komorebi" (2025), has been hailed by listeners as "a missing piece in hip-hop," praised for its meditative flow and spiritual depth. The companion book, "Lyrical Dharma: Hip-Hop as Mindfulness" (Parallax Press), arrives with a foreword by Pulitzer Prize winner Alice Walker, further cementing Born I as a unique voice at the intersection of art and contemplative practice. Beyond music, Ofosu is an author, releasing his self-published children's book "You Are Enough" in 2020 and "Love Your Amazing Self" via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: The relationship between self-compassion and a successful meditation practice All the reasons people resist self-compassion, and his rebuttals Whether self-compassion is selfish How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits And how to teach self-compassion to children   This episode was first aired in April 2024. Related Episodes: Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey   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  

Radical advice on rethinking success, individualism, and the American dream.   Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life, and points us toward the promise of our collective vitality.  In this episode we talk about: How to build community What it looks like in her own life Mutuality vs reciprocity  How to work with resentment and rejection  The etymological connection between friendship and freedom  The transformative power of asking for help And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred   This episode originally aired on May 22nd, 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 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Huel: Get 15% off your first order at huel.com with code HAPPIER. Minimum $75 purchase.

What if the problem isn't you—but the idea that there's only one "right" way to meditate? In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice often falls short. Rather than prescribing a single approach, Jeff emphasizes experimentation: noticing what settles you, what feels intolerable, and what helps you come back to presence. That might mean focusing on the breath, opening awareness, moving the body, journaling, or simply taking a walk. They return repeatedly to a simple litmus test for any practice: Is this helping me be here? And they frame that question through three core skills of mindfulness—clarity, concentration, and equanimity—which can be cultivated in many different ways. This episode is especially helpful if you've ever felt restless, frustrated, or "bad" at meditation—and are looking for a more flexible, compassionate way to practice. You can get more meditations from Jeff, our Teacher of the Month for DanHarris.com, by checking out our new app, 10% with Dan 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   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Worry has a way of sneaking into everything—even gratitude, loving-kindness, and joy. In this episode, Dan Harris sits down with meditation teacher and psychologist Christiane Wolf to explore how to work skillfully with worry without suppressing it, indulging it, or turning meditation into yet another way to beat yourself up. Together, they unpack some of the most common pain points meditators face: Why trying to force certain feelings (gratitude, calm, compassion) often backfires Whether worry is ever actually helpful—and how to tell when it's not How to work with fear while waiting for a health diagnosis What to do when gratitude or loving-kindness practice triggers sadness or anxiety How consumerism (hello, holiday season) fuels craving and unease When mindfulness is enough—and when psychological work is needed to avoid spiritual bypassing Christiane offers practical tools for meeting worry with kindness, curiosity, and clarity—including how to "name it to tame it," how to gently redirect attention without suppression, and how to relate to anxious or critical thoughts as parts rather than as who you are. This conversation is honest, grounded, and deeply humane—especially for anyone who worries that they're "doing meditation wrong" or feels guilty for not feeling better fast enough. Recorded live during a subscriber Q&A session – join us at DanHarris.com to be part of these sessions as they happen! Related Episodes: How to Outsmart Your Pain | Christiane WolfIs Your Ambition Rooted in Trauma? | Christiane Wolf 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:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. AT&T:  Happy Holidays from AT&T. Connecting changes everything. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.   Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.   In this episode we talk about: How we learn silence and self-editing  How we often miscalculate the cost-benefit when it comes to speaking up or staying silent Elaine's four steps to learn how to speak up and find your voice How we can unintentionally silence others, especially those closest to us, and what to do about it    This episode originally aired on May 15th, 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:  AT&T: Happy Holidays from AT&T. Connecting changes everything.Monarch: Use code HAPPIER at monarch.com in your browser for half off your first year. Fabletics: Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Your blindspots and biases block your success and happiness. Here's how to navigate that. Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and culture, writes the popular 'Got a Minute?' column in The Sydney Morning Herald and The Age, and is a Member of the Order of Australia.  In this episode we talk about: The concept of blindspotting – what it is and how to do it The power of intellectual humility and how to practice it The difference between seekers and knowers – and when each mindset is useful The three major thinking traps How to disentangle ego from identity, manage defensiveness, and turn feedback into growth The role of curiosity in finding truth, building psychological safety, and leading more effectively How to "read the room" in workplaces, relationships, and global contexts  The key to good leadership The importance of modeling uncertainty as a leader 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 Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Function:  Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.

In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind." Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind that dwells nowhere. To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com. Related episodes: Working With a Brain That Doesn't Behave | Jeff Warren   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 short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also announces a 30-day free trial and a special upcoming New Year's challenge with Joseph Goldstein. Important links: Download the new app: iPhone/iPad: App Store  /  Android: Google Play Store Step-by-step guide for existing subscribers Contact support: support@danharris.com (hi, Roy!) 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  

It is okay—and even beautiful—to be the idiot you are. Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center. Jiryu is the final editor of legendary Zen master Shunryu Suzuki's Becoming Yourself: Teachings on the Zen Way of Life.   In this episode we talk about: The legacy and teachings of legendary Zen master Shunryo Suzuki. What is Zen How to work with your day to day problems — and also life and death problems  How to soften the mind Whether to meditate with your eyes open or closed What does it really mean to become "one" with everything  Why life isn't something to be "figured out" The connection between the oft-misunderstood concept of "allowing" and being more effective in your life   The concept and practice of faith The magic of the universe   Related Episodes: The Fundamental Mystery of the Mind, Annaka Harris A Radical Question To Put Your Problems Into Perspective | Annaka Harris 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 Darden School of Business professor explains how to use doubt to your advantage.   Bidhan (Bobby) Parmar, PhD, MBA, is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking.    In this episode we talk about: The common human allergy to discomfort and uncertainty The benefits of doubt The difference between choice fatigue and 'analysis paralysis' The nine subtle signs of analysis paralysis Why we need to be paying more attention to process vs. outcome  How to have confidence in the face of doubt  The role of rupture and repair in relationships The crucial final steps in the decision-making process – specifically one Bobby calls "After Action Reviews" And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  9 Subtle Signs of 'Analysis Paralysis' radicaldoubt.com   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Meditation can be gorgeous… and it can be absolutely bewildering. If you've ever wondered, "Am I doing this right?" or "Why does this feel so intense?", this conversation is for you. In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it gets easier, how to navigate the so-called "dark night" phases, and how to keep going without getting lost in the weeds of self-doubt. Steve has guided thousands of students through the twists and turns of practice with uncommon precision, humor, and heart. And now, the community has the chance to support him in return. Steve is currently living with a brain tumor, and he and his wife Kamala Masters (a formidable dharma teacher in her own right, who has also been a guest on this show) are facing significant medical and caregiving costs. If you feel moved, you can find the GoFundMe at this link. Our company has also made a significant contribution to support Steve and Kamala. In this episode, you'll learn: Why meditation can sometimes trigger emotional turbulence How to understand the "stages" of insight (without clinging to them) Practical ways to stay steady when your practice feels chaotic or confusing How to distinguish between a genuine opening and plain old overwhelm Why equanimity isn't passive—it's powerful Steve has spent decades helping people wake up. This episode is a chance to receive that wisdom—and, if you're able, to reflect it back with your support. Related Episodes: Get Happier Without Losing Your Edge | Kamala Masters   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. HomeServe:   Help protect your home systems and your wallet with HomeServe against covered repairs. Go to homeserve.com to find a plan that's right for you. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

An NBC Nightly News anchor shares insider tips from the belly of the beast.   Tom Llamas is anchor and managing editor of NBC Nightly News with Tom Llamas and anchor of Top Story with Tom Llamas, a daily streaming primetime newscast on NBC News NOW. He has been in broadcast journalism for over 25 years. In this episode we talk about: How to be a better listener Practices for continued growth and curiosity as you get older The role of both faith and meditation in Tom's life The role of exercise The role of friendship His family's dramatic history and the impacts of becoming the first Latino anchor of a weekday evening news broadcast And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  The Lion Tracker's Guide to Life  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.  

The case for love and compassion in a world that's filled with hatred and division. Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. She has written many books, including her latest, a kids book called Kind Karl.    In this episode we talk about: How the quality of metta, or loving kindness, can be an antidote to fear The wisdom of having a loving mindset in the face present dangers Love Can love be a strength?  The different flavors of "loving kindness" The four types of enemies, which include the outer enemy, the inner enemy, the secret enemy and the super secret enemy Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Dan's son teaching Loving Kindness Meditation Metta Hour Podcast Donate to the Insight Meditation Society's Fundraiser  Sharon's books   Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Northwest Registered Agent: Visit northwestregistered agent.com/paidhappier and start building something amazing.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Everything you want to know about cannabis, but were afraid to ask.   Dr. Riley Kirk is a cannabis research scientist and educator with a Ph.D. in pharmaceutical sciences, specializing in natural product chemistry. Her new book is Reefer Wellness: Understanding Cannabis Science, Culture, and Medicines.   In this episode we talk about: The endocannabinoid system – and how it works in the body The science-backed health benefits of cannabis The risks of cannabis use – including questions about psychosis, schizophrenia, and specific risks for adolescents The fascinating history of the cannabis plant  The criminalization, racism and propaganda machine within that history The legality of cannabis now in the US Different modes of use Where to source your products And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Bioactive podcast @cannabichem The Network of Applied Pharmacognosy (NAP) Thanks to our sponsors:  AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Function Health:   Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.      To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back. In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers alive — walks you through how to stay grounded in your own body even when the people around you are melting down. This meditation is especially helpful if you tend to: Fix other people's problems without being asked Rush to make everything okay the instant someone frowns Get overwhelmed by other people's moods Lose your boundaries around demanding or sensitive humans (including the tiny ones) To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com. Related episodes: Working With a Brain That Doesn't Behave | Jeff Warren Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors: AT&T:   Happy Holidays from AT&T. Connecting changes everything. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space.  You'll hear Dan and Hoda talk about: A practical framework for staying sane when the news, your inbox, or your personal life goes sideways Why joy is a skill (and not a personality trait you either have or don't) How to set boundaries without feeling like a jerk How to let go of the self-improvement fantasy you've been carrying around for years Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Plus: Saying thank you to your anxiety and the opportunity in the dumpster fire.   Jack Kornfield, who trained as a Buddhist monk in the monasteries of Thailand, India and Burma, then returned to the US, where he became one of the leading voices in Buddhism in the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, with Sharon Salzberg and Joseph Goldstein, then he went on to start the Spirit Rock Medication Center in Woodacre, California. He's written many books, including his latest, All In This Together, which is the focus of the conversation you're about to hear, along with a new online course he just posted, called Stand Up for Compassion – which is about staying steady in difficult times.   In this episode we talk about: The causes of happiness  The opportunities (And this is a counterintuitive notion, but…) The opportunities in the suffering we're experiencing today How to stand up for what you care about while staying calm and steady Ways to zoom out and see the bigger picture   How to cultivate both courage and Joy  How Jack gets consistent hits of Joy in his own life Why intention is important — and how to cultivate healthy intentions  And other survival strategies for these times This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign.   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 tools to turn down the volume on fawning.   Dr. Ingrid Clayton is a licensed clinical psychologist with a master's in transpersonal psychology and a Ph.D. in clinical psychology. Her book is FAWNING: Why the Need to Please Makes Us Lose Ourselves—and How to Find our Way Back.   In this episode we talk about: What is fawning, actually  Chronic vs situational fawning The physiological ramifications of fawning How power plays into all of this Ways to get clarity around unseen bruises and wounds that drive your behavior Owning your anger – and how to express it in healthy ways  How to know if you're a fawner  Practical steps to unfawn   Accessible approaches to regulating your nervous system How to set boundaries Fawning and un-fawning in a work context, specifically  And her observation, which I've been thinking about a lot, that wounding happens in relationships… but so does healing   This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire villages in Rwanda out of extreme poverty. Join us by visiting GiveDirectly.org/Dan and supporting the #PodsFightPoverty campaign. Related Episodes: How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine How To Handle Your Demons | Richard Schwartz How (and Why) to Hug Your Inner Dragons | Richard Schwartz This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)   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  

Ever feel like your mind is constantly bouncing around? You're not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately. What you'll learn in this episode: How to create a "home base" in meditation—an anchor to return to when your mind or emotions are scattered. Practical ways to use meditation to regulate emotions and respond skillfully in stressful situations. How to cultivate creativity and focus, even if your brain works differently from others. The difference between accepting the present moment and passively giving in to circumstances. Tips for parents and neurodivergent listeners on integrating mindfulness into daily life. Jeff also shares his journey from journalist to meditation teacher, and how a serious head injury changed his relationship to his own mind. Whether you're new to meditation or a seasoned practitioner, this episode is full of practical insights for staying grounded, centered, and creative in a chaotic world. About Jeff Warren: Jeff Warren is a meditation teacher, author, and consciousness researcher who has written extensively on the science and practice of mindfulness. Known for his humor, curiosity, and practical approach, Jeff guides listeners to discover their own "home base" and explore the mind as a creative medium. Related Episodes: There's No Part of Your Life You Can't Make More Awesome | Jeff Warren Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren   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 Thanks to today's sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing.  

If you've ever felt like your inner life is a clenched fist — tight belly, buzzing chest, racing mind — this conversation is for you. In this live session from our DanHarris.com sangha, the great Vinny Ferraro takes us on a kind of "return to the body" safari: soft-belly practice, heart-work, nervous system regulation, forgiving the seemingly unforgivable, and what it actually means to stop becoming and just be here. We also get into the weirdness and power of meditating together online, the comparing mind (yes, the Dalai Lama has one too), why walking meditation is a secret weapon for restless brains, and how both Dan and Vinny were dragged, kicking and screaming, into practices they once thought were total BS. Vinny brings his trademark mix of streetwise honesty, humor, and deep tenderness. This one is about learning to meet yourself — and the world — with a little less armor and a lot more care. Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided meditations — by signing up at DanHarris.com.   Related Episodes: You Can't Hate Yourself Into Becoming a Better Person | Vinny Ferraro How to Make Time for the Things You Actually Care About | Vinny Ferraro Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Thanks to our sponsors:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. Bombas:  Head over to bombas.com/Happier and use the code Happier for 20% off your first purchase. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris  

Learning how to thrive with enough. Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He also shares his ideas on his popular newsletter, 2% with Michael Easter.   In this episode we talk about: The evolutionary roots of overconsumption The challenges of having an ancient brains in a modern world The Scarcity mindset vs. the abundance mindset Understanding what Michael calls the "scarcity loop" – and how to apply it to daily life Tactical ways to work with habits and cravings  Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop And How's Michael's life changed after researching this book Toward the end, we talk about Michael's previous book, the comfort crisis—and some Practical steps for embracing discomfort Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris