Podcast appearances and mentions of dan harris

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

Dotun Adebayo and Tim Vickery are joined by the Guardian's Dan Harris to discuss the last 24 hours at the World Cup. They chat about the size of the tournament, Ivory Coasts win against Ecuador, the fall out in Brazil from the draw with Morocco and what Iran's participation in this World Cup means for Football and the World. Watch this episode on Football Smash: https://youtu.be/aHg_JvJdIDgJoin the Brazilian Shirt Name Whatsapp Channel :https://whatsapp.com/channel/0029VbBNgO58PgsAgQXRP32T

Josh and Aaron Sarnecky are here to commemorate the 20th anniversary of Superman Returns.Superman Returns is a superhero film directed by Bryan Singer, who co-wrote the movie with Michael Dougherty and Dan Harris. It is based on the DC Comics character Superman, created by Jerry Siegel and Joe Shuster. The film acts as both an alternate sequel to Superman II and a reimagining for the 21st century. The film opened in theaters on June 28, 2006.In the film, Superman/Clark Kent (Brandon Routh) returns to Earth after five years in space looking for the remains of Krypton. He must stop Lex Luthor (Kevin Spacey) from reshaping the map with stolen Kryptonian technology. Lois Lane (Kate Bosworth) now has a husband and son, Richard (James Marsden) and Jason (Tristan Lake Leabu). She has moved on from Superman until he flies back into her life.Other characters include Daily Planet Editor-in-Chief Perry White (Frank Langella), photographer Jimmy Olsen (Sam Huntington), Luthor's henchwoman Kitty Kowalski (Parker Posey), and Clark's mother Martha Kent (Eva Marie Saint).Superman Returns received generally positive reviews, though over the years it has been less well-received by fans. The desire to forget the film is due in part to Singer and Spacey's legal issues. The film was nominated for one Oscar for Best Visual Effects.Superman Returns was the ninth-highest grossing film of 2006 but a commercial disappointment, grossing $391 million on a $204 million budget. No sequel was made and the franchise was rebooted with Man of Steel. Brandon Routh donned the cape again on The CW's Crisis on Infinite Earths.Josh and Aaron discuss the first time each of them saw Superman Returns before going into the movie's plot, performances, action, and how the movie ties into previous installments. They also ponder the tricky question of what the movie's legacy is.For more superheroes, you can listen to Josh and Aaron's podcast with Kris Ingersoll on Captain America: Civil War.Superman Returns is streaming on HBO Max

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

Dan Harris is an author, podcast host, and journalist. Harris worked for ABC News for more than 21 years and currently hosts the 10% Happier Podcast. His journey of self-discovery began in 2004, after suffering a panic attack while live on-air. In the aftermath of that episode, he turned to meditation to confront his drug use, his effort to cope with covering the post-9/11 war zones across the middle east. Harris opened up to Hoda on the power of meditation, self-improvement, and how to quiet your mind in a chaotic world. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

Imagine moving to a country where you didn't speak the language and had to perform on stage and TV to live audiences. Daunting? Definitely. But not only did singer, songwriter, and entertainer Gayle Tufts do just that, but she has also become Germany's best-known American and a leading cultural bridge-builder.In this engaging conversation, hosts Dan Harris and Claudia Koestler explore various themes with Gayle, including the nuances of German humor, the evolution of comedy in Germany, and her personal journey of navigating identity and belonging in a new country. The discussion also touches on the impact of political events on cultural exchange, the importance of education and the arts, and the significance of dialogue in today's world. Gayle's innovative and creative performances, highlighted by her trademark 'Dinglish', a blend of German and English, have endeared her to German audiences and made her a household name. The conversation concludes with a focus on the power of entertainment to address societal issues and foster connections across cultures. Join this entertaining, heart-warming episode, which kicks off our series on humour and comedy from around the world. Discover why laughter and song are some of the best ways to build cultural bridges and understanding during these divisive times. Check out all our episodes at overhereoverthere.org. Please don't forget to like, share, subscribe, and comment. We'd very much like to hear from you. Thank you!You can find Gayle Tufts' website and upcoming schedule at https://gayle-tufts.de/.

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

In today's special featured episode of 10% Happier with Dan Harris, hear from Ranjay Gulati, a Harvard professor and author whose pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. Find out how you can decipher courage and recklessness, build moral anchors for your decision-making, and take action when you're feeling stuck.10% Happier with Dan Harris is a show about how to do life better, hosted by a former ABC News anchor turned bestselling author. Drawing on a mix of ancient Buddhism and modern science, this podcast covers self-compassion, relationships , productivity, and more. Find out how happiness is not an unalterable factory setting; it's a skill. You can find more episodes of 10% Happier with Dan Harris wherever you get your podcasts.For the full text transcript, visit go.ted.com/BHTranscripts Hosted on Acast. See acast.com/privacy for more information.

“Fantasy is when we are presenting a world that isn't our world, even if it's just slightly off from our world.” Dan Harris from the Nebulugo Book Club Discord joins me for a Foundational Fantasy about Mervyn Peake's Gormenghast series, starting with Titas Groan. I highly recommend the print or ebook for this one, as … Continue reading "Foundational Fantasy: Titus Groan, by Mervyn Peake, with guest Dan Harris"

Being 10% happier sounds modest, but its impact is profound. This audiobook summary reveals the surprising truth about inner peace.

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

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return your attention to the sensations of walking and your surroundings each time you drift away. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly. Scroll down for a transcription of this episode. Today's Happiness Break Guide:DAN HARRIS the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan's podcast, 10% Happier: https://tinyurl.com/324xtuutRelated Happiness Break Episodes:Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759Making Space For You: https://tinyurl.com/yc42s6mvRelated Science of Happiness Episodes: How To Focus Under Pressure: https://tinyurl.com/3hpah4ssHow to Find Calm Through Walking: https://tinyurl.com/43dr26reHow To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Spotify: https://tinyurl.com/6s39rzusHelp us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzusTranscription: https://tinyurl.com/9n5xu96e

The Menschwarmers received an anonymous tip last year that a rising star in the NBA has Jewish heritage. We dug into it, and are the first to report that it is true: basketball star Chet Holmgren is ethnically Jewish. Holmgren, the seven-foot centre for the reigning league champions, the Oklahoma City Thunder, comes from a long line of deeply involved Jewish community members in Minneapolis, by way of his mother, Sarah Harris. Her father is Ray Harris, a prominent and respected developer who passed away in 2025; his celebration of life was held at Temple Israel Minneapolis, a Reform synagogue. (Ray's father—Holmgren's great-grandfather—was Leo Harris, a Polish Jewish immigrant who arrived in 1870 and wound up founding a company that dredged the Mississippi River locks.) Ray Harris's delightfully quirky obituary mentions his daughter Sarah and grandson Chet. Ray Harris's late wife, Alta Harris—Chet's maternal grandmother—passed in 2019, and her obituary also directs donations to Temple Israel. In case there was any doubt that the whole Harris clan is Jewish, Chet's maternal uncle Dan Harris (brother of Sarah, son of Ray and Alta) also explicitly calls himself Jewish in a travel blog from 2016. So there is no doubt that Chet Holmgren is ethnically, halachically Jewish. Whether or not he considers himself a member of the tribe is another question. Currently playing in the Western Conference Finals against the San Antonio Spurs, the 24-year-old is coming off a breakout season, in which he was named an All Star, Third Team All-NBA and First Team All-Defense—all for the first time in his young career. Having helped the Thunder win the championship title last year, Holmgren has found himself under an enormous spotlight fairly quickly. Being openly Jewish, or even discussing his Jewish heritage, could invite hateful backlash. Holmgren got a taste of this last summer when a video emerged online of him working out at the gym of Shalhevet High School, an Orthodox Jewish school in Los Angeles, where many NBA stars like to practice, due to its high security and premium hardwood courts. (Jayson Tatum, Joel Embiid and James Harden have all worked out there.) In the video, Holmgren is seen shooting hoops with some Israeli flags in the background, leading to an onslaught of online insults, assumptions about his political leanings, and the epithet "Chetanyahu". The CJN reached out to the Oklahoma City Thunder multiple times, but never received a response. Given's Holmgren's immense success, the Menschwarmers felt it appropriate to celebrate Holmgren's heritage, and bring some Jewish joy to fellow Jewish NBA fans watching OKC's possible road to a repeat championship. In this episode, they break down what they learned about his family tree, discuss why it's understandable that he prefers to avoid the subject—and express hope that he will embrace it publicly. Credits Hosts: James Hirsh and Gabe Pulver Producer: Michael Fraiman Music: Coby Lipovitch (intro), chēēZ π (main theme, " Organ Grinder Swing ") Support The CJN Follow the podcast on Twitter @menschwarmers Subscribe to The CJN newsletter Donate to The CJN (+ get a charitable tax receipt) Subscribe to Menschwarmers (Not sure how? Click here )

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

Mikey Noechel offers a talk on dukkha, a Buddhist term commonly translated as “suffering.” In this episode, he explores a broader and more practical understanding of dukkha as stress. ***Summer of Love Meditation Retreat - July 15th-19th in Sewanee, TN with Mikey Noechel and Andrew Chapman: https://www.wildheartmeditationcenter.org/events/summer-of-love-retreat-2026 Wild Heart Meditation Center in a non-profit Buddhist community based in Nashville, TN. https://www.wildheartmeditationcenter.orgDONATE: If you feel moved to support WHMC financially please visit:https://www.wildheartmeditationcenter.org/donateFollow Us on Socials!Facebook: https://www.facebook.com/WildHeartNashville/Instagram: https://www.instagram.com/wildheartnashville/TikTok: https://www.tiktok.com/@wildheartmeditation

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

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

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

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

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

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

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

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

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

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

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

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

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

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  

Most of us feel overwhelmed by the constant noise and chaos of modern life—and what if the simple act of helping others could be the antidote? In this episode, we explore how small actions, like reaching out or volunteering in your own community, can restore your sense of purpose and lower anxiety—even when the world feels like it's burning around you. Through the inspiring story of a man saving a baby pangolin in South Africa, you'll discover how contribution and meaning are deeply linked to our mental well-being. We break down the science behind action's power to absorb anxiety, with insights from Dan Harris and practical tips on how to reframe your small daily interactions into acts that boost your happiness. Whether it's a quick text, a morning hello, or tending to responsibilities close to home, these tiny shifts can have profound effects on your outlook and emotional health.You'll learn how to identify your own "corner"—the small yet meaningful actions that can brighten your day and those around you. We dive into the idea of increasing your "utility quotient," and how choosing to help, even in tiny ways, can pull you out of hopelessness and into a mindset of agency and purpose. Plus, a journal prompt inspired by the wise words from The Boy, The Mole, The Fox and The Horse encourages self-reflection on how you can create ripple effects of kindness in your life.This episode is perfect for anyone feeling adrift, overwhelmed, or simply seeking a reminder that even small efforts matter—and they start with you. It's about reclaiming your agency, transforming despair into hope, and finding joy in the everyday moments that truly count. Tune in for an uplifting perspective on how caring for your corner of the world might just be the best thing you do for yourself today.

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

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

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