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10% Happier with Dan Harris
- 2481 - Stressed, Anxious, or Drained at Work? Here's How To Follow Your Energy, Take Smart Risks, and Find Work You Actually Like | Molly Graham
Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie.
Molly Graham is the host of TED's WorkLife podcast, co-founder of the leadership communities Glue Club and the Guild, and writer of Lessons on Substack.
In this episode we talk about:
What a flock of starlings can teach you about your career Why not having a long-term plan might be your secret advantage How to navigate your career when you don't have a map Why joy at work might not be a luxury after all The simple calendar exercise that reveals what's quietly draining you Why being great at something doesn't mean you should keep doing it The career currency most of us chronically undervalue Why you should follow people instead of rocket ships How to spot a "LinkedIn crush" before it steers your next move The kind of fear that's actually a green light Why your calendar is a war zone of unfortunate yeses Molly's antidote to the doom narrative around AI at work Why it's not too late to get comfortable with AIGet the 10% with Dan Harris app here
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This episode is sponsored by: BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
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Mon, 12 Oct 2026 - 1h 00min - 2480 - Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips
A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't.
Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day. Their most recent book, Glimmers: Tiny Moments to Transform Your Life, was published in January 2026.
In this episode we talk about:
Why staying calm all the time isn't actually the goal The sneaky state that masquerades as rest How to find glimmers in even the most ordinary moments Why glimmers turn out to be contagious The odd little trick for releasing tension you didn't know you carried What animals know about stress that we've forgotten How your field of vision talks to your nervous system Why your chores might be a secret meditation practice What rushing does to even the best of intentions Why leaving dishes in the sink can be a sign of progress The overlooked basics behind so much everyday stress Why rest isn't one-size-fits-all What it means to reparent yourselfGet the 10% with Dan Harris app here
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This episode is sponsored by: Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod.
Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
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Fri, 09 Oct 2026 - 55min - 2479 - Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo
Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students.
Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing.
Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack.
In this episode we talk about:
Why we need to hear the same teachings over and over What it means to be alive while you're alive The hidden gifts of turning toward difficulty How to plan for the future without leaving the present The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings Where our true home really is How to accept things without becoming a doormat The difference between surrender and giving upGet the 10% with Dan Harris app here
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This episode is sponsored by: Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER.
Additional Resources:
More offerings from Kaira Jewel:
Beloved Community information (Monastery & Buddhist-Christian meetings) On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & DisruptionTo advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 07 Oct 2026 - 1h 01min - 2478 - How To Be Sanely Productive | Oliver Burkeman
The liberation that comes from realizing that you're never going to get everything done.
Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment.
This episode originally appeared in April 2024.
In this episode we talk about:
What the term "imperfectionism" means The illusion of reaching a point where "everything's done" Why there's liberation in seeing how finite we are Why small, imperfect actions are more valuable than perfect plans Why overplanning is a kind of avoidance How to make decisions The importance of finishing things Who you should develop a taste for problems Why effort doesn't always equal value Why we need to stop protecting other people's feelings And the paradox of mattering immensely and not at allRelated Episodes:
The Power of Negative Thinking Time Management for MortalsGet the 10% with Dan Harris app here
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This episode is sponsored by:
BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.
Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10HAPPIER and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available.
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Mon, 05 Oct 2026 - 1h 10min - 2477 - Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair
You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless.
The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep.
In this conversation, Pascal Auclair and Dan Harris discuss:
Why reading the news can be reframed as an act of love — and why that changes everything What Buddhism actually says about karma, and whether the bad guys get theirs How to balance staying informed with protecting your mental health The difference between passive equanimity and wise, engaged action How much news is too much — and why the answer is different for everyone Why attention itself has become a battleground, and how mindfulness is your best defensePascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app.
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Fri, 02 Oct 2026 - 35min - 2476 - Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase
Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation.
devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership.
In this episode we talk about:
Why friction in relationships is a feature, not a bug The three directions of listening Why joy isn't a nice-to-have How contemplating death can dissolve everyday irritation Whether you're a volcano, a diplomat, or a dodger How to rupture like a pro Why real patience has teeth What it means to walk the high wire in a conflictRelated Episodes:
The Sex EpisodeGet the 10% with Dan Harris app here
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Wed, 30 Sep 2026 - 1h 12min - 2475 - Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit Atlas
Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones.
Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas.
In this episode we talk about:
The six childhood archetypes that quietly run your adult relationships Why the version of you that felt too big or too small never actually grew up A simple question to ask yourself the moment old fear takes over The surprising link between blame and a feeling you'd rather not name What separates jealousy from envy — and why it matters more than you think The phrases people use when they're secretly telling you the opposite Why setting boundaries feels like betrayal if you were raised a certain way The real reason acceptance has to come before change, not afterGet the 10% with Dan Harris app here
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This episode is sponsored by: OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER.
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
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Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
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Mon, 28 Sep 2026 - 59min - 2474 - Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-Barnum
What kids can teach you about how to handle anger, being uptight, and rejection, according to the creator of Recess Therapy.
Julian Shapiro-Barnum is a comedian, writer, and interviewer known for Recess Therapy, Celebrity Substitute, and Outside Tonight. He's won seven Webby Awards, was named to the Forbes 30 Under 30, and received a Family Entertainment Award from Variety. His first book is How to Grow Up Without Becoming a Grown-Up.
In this episode we talk about:
The playground question kids ask that adults are too scared to say out loud Why Julian stopped calling it your "inner child" — and what he calls it instead The trick for making feelings pass in minutes instead of weeks How breaking a rule on purpose can loosen something bigger in you The childhood habit that makes rejection sting so much less What growing up with five parents taught Julian about talking to anyone A tiny physical habit that can snowball into real change Why the most viral moment of his career wasn't about wisdom at allGet the 10% with Dan Harris app here
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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Fitnexa: You can learn more about the FitNexa Somnipods 3 at fitnexa.com and use the code HAPPIER10 for $10 off your order.
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Fri, 25 Sep 2026 - 46min - 2473 - Amanda Knox On: Finding Meaning in Tragedy, Not Needing an Apology, and Refusing to Own What Other People Think
The famed exoneree on making life worth living every day, flipping the narrative on the bad things, and the ancient Japanese practice of kintsugi.
Amanda Knox is an exoneree, journalist, comedian, and bestselling author of Waiting to Be Heard and FREE: My Search for Meaning. She hosts the podcast Hard Knox and advocates for criminal justice reform and media ethics.
In this episode we talk about:
The one question Amanda Knox asks herself whenever something bad happens Why understanding someone who wronged you can matter more than forgiving them What a centuries-old Japanese art form taught Amanda about coming back from being broken The mindset shift that got her through years in prison, one day at a time Why accepting your life exactly as it is might be the first step to changing it The hidden trap inside feeling like a victim Why other people's version of you was never actually yours to carryGet the 10% with Dan Harris app here
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Additional Resources:
Amanda's Resilience series on Waking Up (plus her affiliate link). Dan's affiliate link for Waking Up.This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Function Health: Join at functionhealth.com/HAPPIER and use code HAPPIER25 for a $25 credit.
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Wed, 23 Sep 2026 - 1h 07min - 2472 - The Science Of Emotion Regulation: A Five-Step Plan For Not Losing Your Sh*t | Marc Brackett
Plus: why being your 'best self' isn't about being nice or passive, why regulation starts before things go wrong, and how 'polyregulation' can help you up your game.
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:
Why your "true self" might be the worst version of you The five-step process for catching yourself before you explode What to tell yourself in the doorway before you walk into a hard moment Why breathwork alone won't fix everything you're feeling The simple fix for total disengagement in your next Zoom meeting Why your best self should never be a doormat How to repair after you say the nastiest thing you've ever said How to build a go-to strategy before you even need itRelated Episodes:
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This episode is sponsored by: BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.
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Mon, 21 Sep 2026 - 1h 11min - 2471 - Comedian Josh Johnson On: Handling News Cycle Anxiety, His Insane Work Ethic, and Why AI is BS
Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life.
Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP award-winner from Louisiana by way of Chicago. He was just named as the newest correspondent on Comedy Central's Emmy & Peabody Award-winning program The Daily Show, where he was previously a writer for the past six years. Johnson is also a former writer and performer on NBC's The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, he is Comedy Central's 'most watched comedian ever' with 40M+ views to date across their platforms.
In this episode we talk about:
The difference between accepting a problem and simply giving up Why some anxiety is a rational response, not overthinking How he manages anxiety while covering the news every day on The Daily Show A simple trick for judging whether something is actually worth your worry What it's like growing up in church (and questioning parts of it as an adult) Why he thinks comedy helps people face hard realities instead of avoiding them The habit behind posting a new hour of comedy every single week for three years Why he believes AI's promised breakthroughs haven't actually shown up Why he thinks the public still has power to reject where AI is headed The advice about finishing your work that changed how he createsGet the 10% with Dan Harris app here
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Fri, 18 Sep 2026 - 1h 11min - 2470 - The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana Winston
A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think.
Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence.
In this episode we talk about:
Why we keep making the same mistakes even after years of practice and therapy Four different ways to understand what "awakening" actually means A three-part check-in for resetting into the present moment A four-step practice for working with a difficult emotion in real time How judgment can become a doorway to deeper self-understanding Why self-compassion is the foundation of loving anyone else well How to access little tastes of transcendence in ordinary daily lifeGet the 10% with Dan Harris app here
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Subscribe to our YouTube ChannelThis episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.
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Wed, 16 Sep 2026 - 1h 00min - 2469 - What's Worth Living For? | Dr. Atul Gawande
A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care.
Atul Gawande, MD, MPH, is a surgeon, author, and public health innovator. He holds the Fish Chair in Surgery at Brigham and Women's Hospital. He is the Samuel O. Thier Professor of the Practice of Surgery at Harvard Medical School and Professor of the Practice at Harvard T.H. Chan School of Public Health.
Dr. Gawande was Assistant Administrator for Global Health at USAID from 2022-2025. He is a longtime writer for The New Yorker and has written four books: Complications, Better, The Checklist Manifesto, and Being Mortal.
In this episode we talk about:
Why the best doctors ask patients what matters before choosing treatment The simple question that reveals what makes life worth living Why patients who get less aggressive care sometimes live longer His father's answer to "what's worth living for" changed three times Why staying independent and staying safe often pull in different directions Research showing people get emotionally calmer, not sadder, as they age What happened when the U.S. shut down its global health aid programs Why he sees AI as a helpful second opinion, not a replacement, for doctorsGet the 10% with Dan Harris app here
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Additional Resources:
Being Mortal, the book Being Mortal, the documentaryThis episode is sponsored by: Warby Parker: Buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad
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Mon, 14 Sep 2026 - 56min - 2468 - Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn't Work, and His Harrowing Psychedelic Journeys
The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations.
Neal Brennan is a three-time Emmy-nominated writer, director, producer, and standup comedian known for his critically acclaimed Netflix specials 3 Mics, Blocks, and Crazy Good and for co-creating Comedy Central's iconic Chappelle's Show. He also hosts the hit Blocks podcast, where he talks with guests about their own personal blocks.
In this episode we talk about:
Talking back to your inner critic Why the worst psychedelic trips might do more good than the beautiful ones The myth that comedians have to be miserable to be funny The "decoy" that keeps smart people chasing validation forever Why achievement became Neal's most embarrassing addiction What Neal wants now that success wasn't enoughGet the 10% with Dan Harris app here
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Fri, 11 Sep 2026 - 58min - 2467 - Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social Life | Laurie Santos and Gretchen Rubin
How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing."
Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch.
Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin.
In this episode we talk about:
Why your intuitions often make stuckness worse, not better The difference between mindless drift and mindful, deliberate delay How to treat resistance as useful data instead of laziness Kristin Neff's three-part framework for practicing real self-compassion Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck Why clearing physical space creates a felt sense of agency The "liking gap" and why reaching out matters more than you think How to satisfice instead of optimize when a decision feels stuckRelated Episodes:
Past appearances of Gretchen and Laurie
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Wed, 09 Sep 2026 - 1h 02min - 2466 - The Science Of Building The Life You Want | Arthur Brooks
Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable.
Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.
In this episode we talk about:
Myth busting about happiness The three macronutrients of happiness The perils of pursuing pleasure How to be effectively and wisely ambitious How to ascertain if you have meaning in your life How to manage your emotions The difference between healthy and unhealthy envyGet the 10% with Dan Harris app here
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Mon, 07 Sep 2026 - 1h 22min - 2465 - The Psychology Of Success | Guy Raz
A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.
Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history."
We talk about:
The challenge – and gift – of failure Getting comfortable with discomfort and risk The notion of luck The balance between your relationships and your work Why scale isn't always the answer Success vs. happiness And much moreGet the 10% with Dan Harris app here
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Fri, 04 Sep 2026 - 1h 10min - 2464 - When Life's Not Working, Don't Try Harder. Change Your Situation Instead. | Angela Duckworth
How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone.
Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best.
In this episode we talk about:
Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move The Gallup study showing where teens keep their phones predicts their grades How to identify what's actually within your control versus truly fixed Angela's own marriage crisis during the 2008 financial collapse, and what saved it Why "trying harder" can sometimes make a bad situation worse, not better One reason Alcoholics Anonymous works for so many people in recovery How reaching out to strangers for advice can change your entire career path Why surrounding yourself with the right peers matters more than we admitRelated Episodes:
Angela Duckworth's first appearance on our showGet the 10% with Dan Harris app here
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Additional Resources:
Angela's new book SituatedThis episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.
Notion: Learn more about how Notion can support your business at notion.com/happier. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod
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Wed, 02 Sep 2026 - 1h 04min - 2463 - The Science of Habit Change, Why GLP-1s are Disrupting It, and How To Use It To Have Better Conversations | Charles Duhigg
There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others.
Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco.
In this episode we talk about:
The cue-routine-reward framework that underlies every habit, good or bad The "golden rule" of habit change What "keystone habits" are and how to identify them in your own life Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise" The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything Meta-conversations: asking your partner what they actually need before you respondRelated Episodes:
The Science of Effective Communication | Charles Duhigg Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann HariGet the 10% with Dan Harris app here
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Additional Resources:
The Power of Habit by Charles Duhigg Supercommunicators by Charles DuhiggThis episode is sponsored by: Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Mon, 31 Aug 2026 - 1h 08min - 2462 - Sara Bareilles On: The Feelings You Fear Might Destroy You, What Antidepressants Actually Did to Her Creativity, and Why There's Nothing to Fix
Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public.
Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief.
In this episode we talk about:
Grief is a shortcut to the truth — it strips away distraction and forces presence "Name it to tame it" — putting feelings into words reduces their power Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself" The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured "Nothing to fix" — acceptance as a countercultural act in an era of optimization Acceptance isn't resignation — you can surrender to what is and still take compassionate action Grief of country: loving America and mourning what it's becoming aren't mutually exclusive Social media distorts your experience of reality — have your experience of the world in the worldSara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide.
Related Episodes:
Sara Bareilles: Anxiety, Anger and Art (2021) How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025)Get the 10% with Dan Harris app here
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Additional Resources:
Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary.
This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.
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Fri, 28 Aug 2026 - 1h 03min - 2461 - How To Handle AI Anxiety: A Computer Scientist and a Buddhist Teacher On Managing Uncertainty | Cal Newport & Matthew Brensilver
Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide.
Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast.
Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.
In this episode we talk about:
What really happened when an AI agent hacked a company while running a test Why one Silicon Valley belief system may be fueling AI panic more than the tech itself Why senior programmers are quietly going back to writing code by hand Where Cal draws the line on using AI to help you write versus write for you Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life Buddhist advice on being with this unprecedented moment How stabilizing your mind makes acceptance possible, and how to do it Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to faceGet 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:This episode is sponsored by: Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 26 Aug 2026 - 1h 10min - 2460 - Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner
Insights from the places on the planet where people apparently live the longest and healthiest lives.
Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.
In this episode we talk about:
The origin story of the Blue Zones The nine common denominators, or Power Nine, to longevity. The surprising information about much maligned foods such as pasta and bread Why trying to pursue good health can actually work against you Why the single most important factor in longevity isn't advertised on instagram Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally And some of the critiques and controversies surrounding his workGet the 10% with Dan Harris app here
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Additional Resources:
Link to Buettner's collaborators' response on demographics: https://academic.oup.com/gerontologist/article/65/12/gnaf246/8381533?login=false Saul Newman's critique of Blue Zones methodology: https://www.biorxiv.org/content/10.1101/704080v3This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER.
Function: Join at functionhealth.com/HAPPIER and use gift code HAPPIER25. @Function #FunctionPartner. Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing.
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Mon, 24 Aug 2026 - 1h 15min - 2459 - The Evidence for Aliens, the Afterlife, Bigfoot, Sea Monsters, and More | Miguel Sancho
An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about.
Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There.
In this episode we talk about:
How to walk the line between skepticism and credulity Why most UFO footage falls apart under scrutiny The scientific case for Bigfoot Why kids who remember past lives are hard to dismiss How to spot a fraudulent psychic Pascal's "God-shaped hole" What unexplained ancient rock structures reveal about our historyGet the 10% with Dan Harris app here
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This episode is sponsored by: MasterClass: Get at least 15% off any annual membership at masterclass.com/HAPPIER.
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Fri, 21 Aug 2026 - 58min - 2458 - You Can Stop Fixing Yourself: Buddhist Advice on Boundaries, Rituals, and Dropping Your Self-Aggression | Susan Piver
Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes).
Susan Piver is a 30 year student of Tibetan Buddhism, New York Times bestselling author, and founder of The Open Heart Project, an online meditation community with close to 20,000 members. Her latest book is Inexplicable Magic: Meditation for Mystics.
In this episode we talk about:
Why meditation's real payoff can't be explained The crucial difference between mindfulness and awareness Why you can't think your way into oneness The seven daily habits of a modern "mystic" Why boundaries are essential to a spiritual life Susan's unglamorous trick for building real confidence Why trying to fix yourself backfires The secret to attracting inspirationGet the 10% with Dan Harris app here
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This episode is sponsored by:
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Wed, 19 Aug 2026 - 1h 02min - 2457 - You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy Hone
Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss.
Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a sought-after professional speaker, a bestselling author, and an award-winning internationally published science educator. She is regularly featured in international media, including in The Guardian, Hidden Brain, and The Washington Post. Dr. Hone is a columnist for Psychology Today.
In this episode we talk about:
A three-step recipe for getting through any major loss Why the five stages of grief are a myth The surprising research on who supports grievers best (hint: pets) Living losses vs. death losses — and why ranking grief doesn't help What it means to have your "assumptive world" shattered Rebuilding identity after loss: answering "who am I now?" Finding self-compassion through "real, not perfect," not perfectionismRelated Episodes:
Cody Delistraty Sloane Crosley Sam SandersGet the 10% with Dan Harris app here
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This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.
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Mon, 17 Aug 2026 - 1h 02min - 2456 - The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker
Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests.
James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.
This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris.
In this episode we talk about:
The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memory And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefitsGet 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:
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Fri, 14 Aug 2026 - 1h 08min - 2455 - The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten
How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe.
Cassi Vieten, PhD, is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination.
In this episode we talk about:
Why imagination is the oldest human technology The VISTA method for training your imagination Why manifestation isn't as crazy as it sounds How to talk yourself out of catastrophizing Why conflict is really a clash of two imaginations What glimmers are How to use imagination to dial down physical pain What years of hidden alcoholism taught Cassi about a narrowed imaginationGet the 10% with Dan Harris app here
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Wed, 12 Aug 2026 - 58min - 2454 - The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein
Ben Rein, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University.
In this episode we talk about:
Distinguishing between science and online "neurobullshit" Three research-backed ways to protect your brain health and boost social connection, even for introverts Why isolation shows up in the body like a low-grade injury The real difference between loneliness and isolation, and why we rarely recognize either in ourselves The power of pets in reducing stress and inflammation Whether sugar is really more addictive than cocaine (short answer: no, and here's why)Get the 10% with Dan Harris app here
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Additional Resources:
Why Brains Need Friends: The Neuroscience of Social Connection
This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER.
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Mon, 10 Aug 2026 - 1h 00min - 2453 - Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan Harris
Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience.
They talked about:
Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it" The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?" Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happinessAllison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com.
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Additional Resources:
Check out Allison's new app at beingmoreconnected.com
This episode is sponsored by: Notion: Learn more about how Notion can support your business, at notion.com/happier.
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Fri, 07 Aug 2026 - 55min - 2452 - Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel
How to calm down fast with an 'inventory' practice, how to build 'resources' you can call on anytime, and why 'healing' might be the wrong goal to chase. Plus, living with autoimmune disorder, writing as a practice of embodiment, and why white-knuckling isn't worth it.
Johanna Franzel is a teacher, somatic practitioner, educator, and author of the new book Write Yourself Home: A Creative Guide for Living Well in the Body You Have Through Embodied Writing and Movement Practice. She brings both professional expertise and the lived experience of navigating chronic illness for more than two decades. She also writes a Substack called Permission Slips.
In this episode we talk about:
Why your nervous system stays on high alert for threats that aren't actually there The three-step "inventory" practice for finding calm in your body, right now Why calling to mind a "resource" can genuinely shift your physiology "Presence without scrutiny": the difference between being with someone (or yourself) and staring them down Why Johanna doesn't love the word "healing" and the word she prefers instead How to turn your most embarrassing memories into material, not shame Why the way you talk to yourself matters more than you think What over two decades with Crohn's disease taught Johanna about self-advocacy and knowing your own marginsGet the 10% with Dan Harris app here
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Wed, 05 Aug 2026 - 59min - 2451 - For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab
Plus: how to build a village, why your attachment style isn't your destiny, and a two-step method for asking for help that actually works.
Nedra Glover Tawwab is a licensed therapist and the author of Set Boundaries, Find Peace, an instant New York Times best-seller translated into over 35 languages worldwide. In addition, she has authored seven other books, including Drama Free and, most recently, The Balancing Act. A sought-after relationship expert, she has practiced relationship therapy for almost 20 years.
In this episode we talk about:
The difference between healthy dependency and full-blown enmeshment Why your attachment style is useful information, not a life sentence Wise compassion versus what Buddhists call "idiot compassion" Why you can't force someone else to change, but your own change might be contagious The "silent agreements" we make in relationships without ever saying them out loud — and how they quietly build resentment Why over-considering everyone else's needs backfires, and how to actually advocate for your own How to stop dragging old relationship trauma into brand-new relationships What to actually do if you feel lonely, or like you don't have enough friendsRelated Episodes:
How to Handle Family Drama | Nedra Glover Tawwab That Rut You're In – This One Word Could Pull You Out | Nedra TawwabGet the 10% with Dan Harris app here
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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: Tonal: Get $200 off your Tonal purchase with promo code HAPPIER at tonal.com. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad
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Mon, 03 Aug 2026 - 1h 04min - 2450 - When You Don't Know What You Actually Want: How To Say No, When To Say Yes, and The One Question That Cuts Through It | Yara Shahidi
Plus: The "hard yes" list, the intentional pursuit of being bad at things (and how that opens doors you didn't know were closed), being "on intimate terms with catastrophe," and optimism as a daily practice. From How To Be A Better Human. Today we're sharing an episode from another show we love: How to Be a Better Human, hosted by Chris Duffy. In this conversation, Chris talks with actor Yara Shahidi — known for Black-ish and Grown-ish, and now host of The Optimist Project podcast — about what she's learned from building a career and an identity at the same time. Yara explains why she thinks of optimism as a daily practice rather than a fixed personality trait, how a "year of no" eventually led her to build a "hard yes list" of things that reliably bring her joy, and why she's been deliberately pursuing things she's bad at — cartwheels, crochet, the glockenspiel — as a way of staying curious and connected.
It's a thoughtful conversation about purpose, identity, and how to keep growing once you've already achieved the thing you thought you wanted. If you like what you hear, check out How to Be a Better Human wherever you get your podcasts.
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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!
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Fri, 31 Jul 2026 - 41min - 2449 - You're Gonna Be Alright No Matter What: On Facing Anger, Aging, and Loss With Humor and Grace | Sylvia Boorstein
The legendary dharma teacher on self-acceptance, the two-sentence trick she uses on her own anger, and what actually makes her happy after 90 years of living.
Sylvia Boorstein, PhD, LCSW is a co-founding teacher of Spirit Rock Meditation Center in Woodacre California and the author of five books on Buddhism, Mindfulness, and particularly That's Funny, You Don't Look Buddhist: On Being a Faithful Jew and a Passionate Buddhist.
In this episode we talk about:
Why turning 90 makes the Buddha's teachings on impermanence feel real instead of theoretical The line Sylvia repeats to herself that's become the antidote to ill will and anger Why "there's always a hand to hold" might be the whole point of being alive The four (or three) noble truths, reworked in Sylvia's own words A grocery store treat that turned into an unexpected lesson about where happiness actually comes from What she says to people who are dying, and why it's not a lie And much moreGet the 10% with Dan Harris app here
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Wed, 29 Jul 2026 - 1h 06min - 2448 - How To Read People, Calm Tension, Build Trust, and Ask For What You're Worth | John Richardson
An MIT/Harvard negotiation expert on the two types of "no," the FBI hostage negotiator trick you can use with anyone, and the rhetorical move that improves outcomes for women.
John Richardson teaches negotiation at MIT's Sloan School of Management, and previously at Harvard Law, and was an associate at the Harvard Negotiation Project. He was coauthor with Roger Fisher and Alan Sharp of Getting It Done and Negotiation Analysis with Howard Raiffa and David Metcalfe. He is also a graduate of the Massachusetts Firefighting Academy. His latest book is Never Settle, co-written with Attia Qureshi.
In this episode we talk about:
Why lying in a negotiation is tactically stupid, not just morally wrong The "give them a sandwich" trick FBI hostage negotiators use, and how to steal it for everyday life The difference between healthy manipulation and the harmful kind A simple word that can pull someone's brain out of fight-or-flight mode mid-argument Why knowing your alternative matters more than knowing your ask When saying no is actually the smartest move in the room And much moreGet the 10% with Dan Harris app here
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Subscribe to our YouTube Channel This episode is sponsored by: Cash App: Download Cash App Today: https://click.cash.app/ui6m/oh9jnxlq #CashAppPod.
Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
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Mon, 27 Jul 2026 - 1h 01min - 2447 - That Feeling of "Always-Behind and Never-Enough"—Here's the Antidote | Ellen Hendriksen
Move on from the inner critic and beat perfectionism without lowering your standards.
Dr. Ellen Hendriksen is a clinical psychologist who helps people calm their anxiety and be their authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety. You can find her on Substack at How to Be Good to Yourself When You're Hard on Yourself. This episode originally aired in 2025.
In this episode we talk about:
The relationship between perfectionism and anxiety The definition of perfectionism––and why the word is actually a misnomer Dr. Hendriksen's own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much moreRelated Episodes:
Strategies for Social Anxiety | Ellen Hendriksen The Voice in Your Head | Ethan Kross How To Move Into The Future With Optimism Instead Of Anxiety | Frederik PferdtGet the 10% with Dan Harris app here
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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
Fri, 24 Jul 2026 - 1h 05min - 2446 - Secrets From the Therapist's Couch: How Boundaries Actually Work, How To Come To Peace With Your Parents, and Why It's Not Too Late To Change | Lori Gottlieb
Plus: How your envy can be useful, why you're an unreliable narrator of your own life, and why you keep choosing partners who echo the unfinished business of your childhood.
Lori Gottlieb is a psychotherapist and New York Times bestselling author of Maybe You Should Talk to Someone, which has sold over three million copies and has been translated into over 30 languages. In addition to her clinical practice, she writes The New York Times "Ask the Therapist" advice column and is co-host of the popular "Dear Therapists" podcast and the advice podcast Since You Asked.
In this episode we talk about:
Why insight alone doesn't change anything, and what "idiot compassion" gets wrong Whether you actually need to like your therapist Why there's no such thing as a hierarchy of pain How to spot a help-rejecting complainer, including in yourself What envy is actually trying to tell you Why a real boundary is a bid for connection, not a cutoff Why we're all unreliable narrators, and how to edit the story you tell about yourself Why we keep choosing partners who echo our unfinished businessGet the 10% with Dan Harris app here
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Additional Resources:
Maybe You Should Talk To Someone Workbook Maybe You Should Talk To Someone JournalJoin 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: Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership.
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Wed, 22 Jul 2026 - 1h 15min - 2445 - Joyful Anyway: Surviving the Sh*t Show of Regular Life | Kate Bowler
Why optimization is a joy blocker, how to find the 'yes' inside the 'no,' and why that restless ache you can't shake is actually your compass.
Kate Bowler, PhD is a four-time New York Times bestselling author, award-winning podcast host, and an Associate Professor of American Religious History at Duke University. She studies the cultural stories we tell ourselves about success, suffering, and whether (or not) we're capable of change. Her newest book is Joyful, Anyway.
In this episode we talk about:
The dangerous difference between joy and happiness Why optimization and self-mastery are quietly killing your capacity for delight How to find the "yes" inside every "no" (even when things are genuinely terrible) The ache and restlessness you can't shake—and why it's actually your compass, not a problem to solve What grace actually looks like when control disappears How to stop trying to improve your way into joy The "assignment" that changes how you show up for other people Why survival isn't the point—living isGet the 10% with Dan Harris app here
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Additional Resources:
Everything Happens for a Reason (and Other Lies I've Loved) No Cure For Being Human (and Other Truths I Need to Hear) Have a Beautiful, Terrible Day!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 www.betterhelp.com/happier. Gusto: Try Gusto today at gusto.com/HAPPIER, and get three months free when you run your first payroll.
Mon, 20 Jul 2026 - 1h 00min - 2444 - Why We Crave Gurus: A Skeptic's Reckoning With Belief, Bitcoin, and Burning Man | Vikram Gandhi
What a fake guru discovered about genuine connection, why ancient wisdom survives even the most rigorous skepticism, and the real reason humans crave spiritual authority.
Vikram Gandhi is an award-winning and boundary-pushing director of fiction and non-fiction film and television. Vikram most recently co-directed The Man Will Burn — a five-part HBO Original Documentary Series on the full arc of Burning Man, from its countercultural roots in San Francisco to the 80,000-person desert event it's become.
In this episode we talk about:
Why an experiment built to reject capitalism ended up swimming in it What playing a fake guru taught him about how belief actually works Why people are often more comfortable opening up to a stranger than to those closest to them What religion, cryptocurrency, and Burning Man all have in common How to find meaning in ancient wisdom without needing to belong to anything And much moreGet the 10% with Dan Harris app here
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This episode is sponsored by: Jiyu Skin: Our listeners can now get an additional 20% off plus free shipping with our code HAPPIER at jiyuskin.com. Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase with promo code HAPPIER. Rosetta Stone: Ten Percent Happier listeners can get 20% off their Rosetta Stone Sapphire subscription when they sign up today. Visit rosettastone.com/happier to redeem your 20% off.
Fri, 17 Jul 2026 - 55min - 2443 - Anxiety, Overthinking, and Overwhelm: Buddhist Hacks For Changing Your Mind | Joseph Goldstein
Simple practices for not believing everything you think, becoming less reactive, and handling whatever life throws at you.
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 your thoughts have so much power over you — and how to take it back A surprisingly funny technique for dealing with self-judgment Why trying to get rid of an unwanted thought often makes it worse The difference between recognizing an emotion and actually being mindful of it Why sadness and unhappiness aren't the same thing And much moreGet the 10% with Dan Harris app here
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Wed, 15 Jul 2026 - 1h 09min - 2442 - Perfectionism, Burnout, and Self-Doubt: Break the Loop with the Science of Mattering | Gordon Flett
Plus: combatting loneliness, turning down the volume on social comparison, and why mattering to a few people beats outperforming everyone.
Gordon Flett is a Professor in the Department of Psychology at York University where he has served as the Director of the LaMarsh Centre for Child and Youth Research. Dr. Flett is most known for his influential research on perfectionism in health and mental health and his more recent work on the psychology of mattering.
In this episode we talk about:
The difference between perfectionism and healthy striving How perfectionism functions as a coping mechanism for unmet needs for love, belonging, and significance What "mattering" actually means Antimattering (and our fear of not mattering) Why feeling like you matter to others can loosen the grip of perfectionism Why people consistently underestimate how much they matter to others Practical ways to help others feel like they matter Why helping others feel like they matter boomerangs back and boosts your own sense of significance The fear of not mattering in the age of AIGet the 10% with Dan Harris app here
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Additional Resources:
Gordon's books: The Psychology of Mattering, Mattering as a Core Need in Children and Adolescents, and Perfectionism: Theory, Research, and TreatmentJoin 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: Quo – Try Quo for free, plus get 20% off your first six months when you go to quo.com/happier.
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Mon, 13 Jul 2026 - 1h 06min - 2441 - How a Group of Broke 20-Somethings Accidentally Launched the Mindfulness Movement | Jack Kornfield, Joseph Goldstein and Sharon Salzberg
The time the Dalai Lama went bowling in their basement, the time a stranger showed up with exactly the $15,000 they were missing — and more behind-the-scenes stories from 50 years of IMS.
In 1975, a handful of young Americans fresh back from years of intensive practice in India and Burma pooled together $150,000 they didn't have and bought a former Catholic novitiate in rural Massachusetts. Fifty years later, the Insight Meditation Society has become one of the most consequential institutions in the history of Buddhism in the West — the place where Jon Kabat-Zinn had the idea that became Mindfulness-Based Stress Reduction, and where, as one longtime yogi put it, the whole thing has run for half a century "without any adult supervision whatsoever."
For IMS's 50th anniversary, Dan sits down with four of its founding teachers — Jack Kornfield, Joseph Goldstein, Sharon Salzberg, and Jacqueline Mandell — along with Steven Schwartz, who helped get the organization built in the first place. Together they trace the founding story, the early years of $25-a-month stipends and "window wars," the accidental birth of the mindfulness movement, and what they hope IMS looks like 1,000 years from now.
For more on the Insight Meditation Society, including how to support their new retreat center, you can visit dharma.org.
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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.
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Fri, 10 Jul 2026 - 1h 15min - 2440 - How To Communicate Effectively With Difficult People: When to Tell the Truth, When to Push Back, and Why Kindness Isn't the Same as Being Nice | Sharon Salzberg
Plus: the four questions the Buddha said you should ask before you speak, the truth about gossip, and what to do when compassion and honesty pull in opposite directions.
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.
In this episode we talk about:
What the Buddha actually said about how to talk to people, and why almost none of us were ever taught it The four questions to ask yourself before you open your mouth Whether white lies are ever okay The difference between being kind and being nice Is it ever okay to gossip? Why shame is the enemy of change, and what "right" in right speech actually means How to remember any of this when you're mid-conversation with a difficult personGet the 10% with Dan Harris app here
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Wed, 08 Jul 2026 - 1h 08min - 2439 - Your Job Is Hijacking Your Life: How to Set Limits, Decrease Work Stress, and Reclaim Your Evenings | Guy Winch
Why ruminating after hours is unpaid overtime — plus, how to handle bad bosses, beat the Sunday scaries, and actually recharge.
Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His 3 TED Talks have garnered over 35 million views and his science based self-help books have been translated into 30 languages. His newest book is: Mind Over Grind: How to Break Free When Work Hijacks Your Life.
In this episode we talk about:
Why work stress is at an all-time high — and what the pandemic permanently broke
How to tell the difference between regular stress and full-blown burnout
Why ruminating about a bad day at the office is unpaid overtime — and how to stop
Techniques for coaching yourself through hard moments without lying to yourself
How to actually recover after work — and why collapsing on the couch isn't the same as recharging
How to set limits with a difficult boss without torching the relationship
A practical tool for mapping the real stress in your job
What to do with the Sunday scaries — and one scheduling trick that actually works
How chronic work stress quietly erodes your ethics over time
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Additional Resources:
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree
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Mon, 06 Jul 2026 - 1h 06min - 2438 - In an Age of Techno-Pessimism, Here's the Science-Based Case for Optimism | Rob Marciano
On nuclear fusion, solid-state batteries, driverless cars, and other innovations — and why, for one cynical disaster reporter, meeting the scientists building them changed everything.
Rob Marciano is the national weather correspondent for CBS News and a Cornell-trained scientist with more than 30 years in television news. A former co-host of Weekend Good Morning America at ABC News, he's also the co-author, alongside physicist James Trefil, of The Next Big Thing: Innovations for a Better, Smarter, Stronger Tomorrow.
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Fri, 03 Jul 2026 - 48min - 2437 - How To Regulate Your Nervous System: Anxiety, Relationships, and the Baggage You Didn't Ask For | Dr. Bruce Perry
Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work.
Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing, co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.
In this episode we talk about:
EMDR and the importance of moving your body
The hardest type of trauma to deal with
The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become more generous in our lives.. Both toward ourselves and others.
How it's never too late to heal trauma
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Additional Resources:
The Boy Who Was Raised As A Dog
Born For Love: Why Empathy is Essential and Endangered
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 01 Jul 2026 - 1h 16min - 2436 - That Background Hum of Worry in Every Important Conversation — Here's What It Is and How to Quiet It | Claude M. Steele
Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it.
Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It.
In this episode we talk about:
Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The surprisingly simple thing that makes critical feedback land or fall flat How to reduce tension when you're the one with power (and what to do when you're not) A three-part framework for building trust across any divideGet the 10% with Dan Harris app here
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This episode is sponsored by: Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership. BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
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IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Gusto: Try Gusto today at gusto.com/happier and get three months free when you run your first payroll.
Mon, 29 Jun 2026 - 41min - 2435 - For the Burned Out, Overcommitted, and Perpetually Drained | Robin Arzón
Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself.
Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger.
In this episode we talk about:
Redefining hustle Intensity vs. volume Using jealousy as data Psychological distancing and self-talk Why motivation is a myth Lowering the barrier to entry Planning for the messy middle Breathwork as a cheat codeGet the 10% with Dan Harris app here
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This episode is sponsored by: BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.
Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
Fri, 26 Jun 2026 - 56min - 2434 - Muscle Regulates Your Emotions: The Science of Protein, Strength, and Aging Well | Dr. Gabrielle Lyon
Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work.
Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook.
In this episode we talk about:
Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis Protein and why most of us aren't eating enough of it How to think about intuitive eating Minimum effective dose for exercise Recovery as you age The case for adding more friction to your lifeGet the 10% with Dan Harris app here
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This episode is sponsored by:
BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
Wed, 24 Jun 2026 - 57min - 2433 - More Ice Cream, Less Biohacking: An Oncologist's Six Rules for Living Longer | Dr. Ezekiel Emanuel
No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck.
Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life.
In this episode we talk about:
Why longevity shouldn't be the goal — and what to aim for instead The single most powerful intervention for a long, healthy life (hint: it's not exercise) The neuroscience of friendship: how social connection literally changes your brain and body Six practical, science-backed rules for living well — from an oncologist with nothing to sell Why ultra-processed food and sugary drinks are doing more damage than almost anything else The case for eating ice cream (yes, really) — and why moderation is the new discipline What retirement does to your brain, and how to protect your cognitive function as you age ChatGPT as a diagnostic tool — and what a doctor actually thinks about that Why the wellness industrial complex is making you worse, not betterGet the 10% with Dan Harris app here
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This episode is sponsored by:
BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
Mon, 22 Jun 2026 - 1h 16min - 2432 - Want To Live Longer? Here's the Truth About Supplements, Peptides, VO2 Max, GLP-1's, and the Only Real Miracle Drug | Kara Swisher
Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction.
Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging.
Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medical breakthroughs that could change everything. This conversation covers both.
We talked about:
Why biohacking culture is basically a men's eating disorder dressed up as science Bryan Johnson, Peter Attia, and what Silicon Valley gets catastrophically wrong about longevity The supplements, therapies, and interventions that are mostly hype (peptides, hyperbaric chambers, red light therapy, full-body scans) What VO2 max actually measures — and why it's one of the few metrics worth tracking GLP-1 drugs: the real promise behind the Ozempic headlines The mRNA breakthroughs that could produce a pancreatic cancer vaccine Why your relationships are a more powerful longevity drug than anything you can buy The case for boredom, friction, and putting your phone down How thinking about death every day can make you happier and less afraidGet the 10% with Dan Harris app here
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This episode is sponsored by: Eight Sleep: Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you. Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit rosettastone.com/happierButcherBox: New listeners can get free ribeyes or top sirloins for a year — or ground beef and bacon for a year — plus $20 off their first box at butcherbox.com/happier
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Fri, 19 Jun 2026 - 55min - 2431 - How To Get Past Your Past | Yung Pueblo
Lessons learned from 12 years of serious meditation.
Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves.
In this episode we talk about:
How to burn off your mind's conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening is, and how to do it The liberation that comes from equanimity Some of the incredibly valuable lessons he's learned from 12 years of meditation How to make better decisions for your future self How to have boundless compassion without being a pushover Why being able to see perspectives outside of your own is a sign of intelligence and mental strength And much moreRelated Episodes:
Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion The Dharma of InstagramGet the 10% with Dan Harris app here
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Wed, 17 Jun 2026 - 1h 11min - 2430 - What Attachment Style Are You? How To Know, Why It Matters, and How To Change It If You Need To | Amir Levine
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
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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
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IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000.
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Mon, 15 Jun 2026 - 1h 05min - 2429 - Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem
We're all hooked on something. Here's the way out, according to an MD who became a beloved nun.
Sister Dang Nghiem, MD, ("Sister D") was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015).
This episode is part of our monthlong Do Life Better series.
We talk about:
Sister D's Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold Path How willpower doesn't fit into the Buddhist path of understanding and working with addiction How to change addiction at its root Practical applications of mindfulness Self-compassion The importance of social support Her thoughts on our relationships to our phones And moreRelated Episodes:
This Episode Will Make You Stronger | Sister Dang Nghiem The Science Of Manifestation | James DotySign up for Dan's newsletter here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899
Additional Resources:
Plum Village Deer Park Monastery Deer Park Monastery YouTube channel For an exclusive offering related to this episode, go to www.DanHarris.comFri, 12 Jun 2026 - 1h 11min - 2428 - Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal Auclair
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-criticismRelated Episodes:
5 Ways To Get Over Yourself | Pascal Auclair Seven Buddhist Ingredients for a Happy Mind | Pascal AuclairGet the 10% with Dan Harris app here
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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
Wed, 10 Jun 2026 - 1h 05min - 2427 - You Need A Code: Scott Galloway On Men, Risk, Rejection, and Kindness
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 kindnessGet the 10% with Dan Harris app here
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Additional Resources:
Prof G Pod PivotJoin 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!
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Mon, 08 Jun 2026 - 48min - 2426 - Billy Eichner On: White-Knuckling Through Life, Hollywood Bulls**t, and the Two Pieces of Advice That Changed Everything
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 moreGet the 10% with Dan Harris app here
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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
Fri, 05 Jun 2026 - 54min - 2425 - Your Nervous System Is Being Hijacked. Here's How To Get It Back. | Tara Brach
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 standRelated Episodes:
Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times
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This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
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Wed, 03 Jun 2026 - 58min - 2424 - The Science of Eating Well Without Losing Your Mind | Jessica Knurick
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 healthGet the 10% with Dan Harris app here
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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
Mon, 01 Jun 2026 - 1h 09min - 2423 - Anxiety Narrows Your Brain. Here's How to Widen It Back Out. | Susa Talan
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
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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.
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Fri, 29 May 2026 - 24min - 2422 - Stop Being Hijacked By Anxiety, Grief, and Anger — A Buddhist Approach | Sebene Selassie & Jeff Warren
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 youJoin 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!
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This episode is sponsored by:
Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 27 May 2026 - 1h 02min - 2421 - How to Click With Anyone, Read Every Room, and Stop Absorbing Other People's Stress | Kate Murphy
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 peopleGet the 10% with Dan Harris app here
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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.
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Mon, 25 May 2026 - 1h 09min - 2420 - Brain Won't Stop? Here's How to Calm Down | Dan Harris
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
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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
Fri, 22 May 2026 - 32min - 2419 - Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein
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 judgmentJoin 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!
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Additional Resources:
Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers
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Wed, 20 May 2026 - 1h 07min - 2418 - Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä
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 statesGet the 10% with Dan Harris app here
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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
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Mon, 18 May 2026 - 1h 00min - 2417 - There's an Off-Switch for Stress. Here's How to Build It | Kelly Boys
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 intentionsJoin 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!
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Fri, 15 May 2026 - 1h 02min - 2416 - The Science of Sleep: Why You're up at 3AM — And Why Worrying About It Makes It Worse | Sara Mednick
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 effectJoin 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
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This episode is sponsored by:
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 13 May 2026 - 52min - 2415 - The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari
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 healthGet the 10% with Dan Harris app here
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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
Mon, 11 May 2026 - 1h 06min - 2414 - "What's the Point?" – A Simple Answer to Life's Biggest Question | Lili Taylor
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" activitiesRelated 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 WalkingGet the 10% with Dan Harris app here
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Additional Resources:
Turning to Birds Turning to Birds on Substack A Pocket Guide to Pigeon Watching The Hunger Games: Sunrise on the ReapingJoin 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
Fri, 08 May 2026 - 46min - 2413 - The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi
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 feelJoin 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!
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This episode is sponsored by:
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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.
Wed, 06 May 2026 - 1h 11min - 2412 - Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati
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 groupGet the 10% with Dan Harris app here
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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:
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Mon, 04 May 2026 - 52min - 2411 - The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris
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.
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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
Fri, 01 May 2026 - 52min - 2410 - Are You Living a Good Life? | James Patterson and Patrick Leddin
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 familyGet the 10% with Dan Harris app here
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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:
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Wed, 29 Apr 2026 - 59min - 2409 - The Science of Regulating Your Nervous System | Dr. Kevin Tracey
Plus: How to increase vagal tone, improve heart health, and reduce inflammation.
Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes.
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
This episode is sponsored by:
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinksparkcom
Mon, 27 Apr 2026 - 1h 17min - 2408 - Feel Your Feelings, Drop the Story | Sebene Selassie
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.
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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
Fri, 24 Apr 2026 - 27min - 2407 - How To Relax The Need To Control Everything | Rosa Lewis
Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present.
Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book.
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.
This episode is sponsored by:
Function Health — 160+ lab tests a year for $365. Check your health the way Dan does at https://www.functionhealth.com/happier — use code HAPPIER25 for a $25 credit
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Samsara — AI-powered fleet safety and operations platform. Request a free demo at https://www.samsara.com/happier
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Wed, 22 Apr 2026 - 55min - 2406 - How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb
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
Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari — Ten Percent Happier
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Mon, 20 Apr 2026 - 1h 04min - 2405 - Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple
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 mechanismRelated 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 IrvineGet the 10% with Dan Harris app here
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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
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Fri, 17 Apr 2026 - 53min - 2404 - Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha
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 tomorrowGet 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
Wed, 15 Apr 2026 - 1h 00min - 2403 - The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald
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 talkRelated 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
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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
Mon, 13 Apr 2026 - 57min - 2402 - What To Do When Life Won't Let Up | Sebene Selassie and Jeff Warren
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
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Fri, 10 Apr 2026 - 1h 02min - 2401 - This Episode Will Calm Your Nervous System | Prentis Hemphill
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 aboutJoin 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.
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This episode is sponsored by:
Rosetta Stone — Language learning that's immersive and intuitive. Start your journey at https://www.rosettastone.com/happier
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Wed, 08 Apr 2026 - 1h 06min - 2400 - Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating — And Reclaim Your Brain
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 moreRelated Episodes:
Modern Life Is Making You Sick, but It Doesn't Have To
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Additional Resources:
Rethinking ADHD The Myth of Normal Scattered MindsJoin 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
Mon, 06 Apr 2026 - 54min - 2399 - What To Do When Your Mind Won't Quit | Bart van Melik
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/.
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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
Fri, 03 Apr 2026 - 26min - 2398 - Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks
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
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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:
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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.
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Wed, 01 Apr 2026 - 1h 14min - 2397 - The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl
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 purposeRelated 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 RinpocheGet the 10% with Dan Harris app here
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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
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Mon, 30 Mar 2026 - 1h 06min - 2396 - Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders
What if the most meaningful thing you did for your mental health wasn't something new — but a return to what already brings you joy?
Dan recently sat down with journalist and broadcaster Sam Sanders on the Sam Sanders Show to explore exactly that idea. Sam has a concept he calls "modern scriptures": the movies, albums, and TV shows you return to again and again because they ground you, center you, and remind you what matters. Dan shares the pop culture that never fails to lift his spirits — and along the way, the two get into why beauty and art are actually central to human flourishing, why Ferris Bueller is more Buddhist than you might think, and what the research says about making resolutions stick — including the one upstream habit that makes everything else easier.
The Sam Sanders Show is a co-production of KCRW and Sam Sanders Productions. Sign up for Sam's newsletter for behind-the-scenes extras from every episode.
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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.
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Fri, 27 Mar 2026 - 53min - 2395 - A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts
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 peopleGet the 10% with Dan Harris app here
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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:
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Wed, 25 Mar 2026 - 59min - 2394 - Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam
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 moreRelated Episodes:
The Surprising Upsides of Self-Deception
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Additional Resources:
Shankar's TED Talks Hidden Brain Live TourJoin 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
Mon, 23 Mar 2026 - 56min - 2393 - A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie
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
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Fri, 20 Mar 2026 - 13min - 2392 - Buddhist Monks On: Letting Go of Shame, The Opposite of Depression, and Dealing With Criticism | Ajahn Kovilo and Ajahn Nisabho
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 depressionGet the 10% with Dan Harris app here
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Wed, 18 Mar 2026 - 1h 11min - 2391 - The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett
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 themselvesGet the 10% with Dan Harris app here
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Mon, 16 Mar 2026 - 1h 08min - 2390 - Anderson Cooper and Michelle Obama: Navigating Grief, Making Loss Less Lonely, and How to Know the People You Love Before It's Too Late
What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO."
On IMO, siblings Michelle Obama and Craig Robinson aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they're joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. In this episode, Anderson Cooper shares what he's learned about holding space for grief. The three talk about how they managed (or avoided) the grieving process and how their moms prepared their kids to live without them. Plus Anderson shares his thoughts on the Vanderbilts inspiring an episode of "The Gilded Age."
You can hear more episodes of IMO at https://lnk.to/imomichellecraigTH
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Fri, 13 Mar 2026 - 1h 11min - 2389 - Five Ways to be Less Distracted | Shaila Catherine
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 mindfulThis episode originally aired June 29th, 2022.
Related Episodes:
How to Focus | Shaila CatherineGet the 10% with Dan Harris app here
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Additional Resources:
Shaila's upcoming course: Beyond Distraction Shaila's books Insight Meditation South BayThis episode is sponsored by:
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Wed, 11 Mar 2026 - 1h 10min - 2388 - The Neuroscience of Reducing Chronic Pain and Everyday Addictions | Eric Garland
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, LCSW is Endowed Professor in Health Sciences at the Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry and the Center for Addiction Science and Treatment at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). Dr. Garland researches treatments for addiction and chronic pain, and is the developer of an innovative, mind-body therapy founded on insights derived from cognitive, affective, and neurobiological science, called Mindfulness-Oriented Recovery Enhancement (MORE).
In this episode we talk about:
The three parts of his MORE 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 moreGet the 10% with Dan Harris app here
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Additional Resources:
moretherapy.com Mindfulness-Oriented Recovery Enhancement: An Evidence-Based Treatment for Chronic Pain and Opioid Use Mindfulness-Oriented Recovery Enhancement for Addiction, Stress, and PainTo advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Mon, 09 Mar 2026 - 58min - 2387 - How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie
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.
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Fri, 06 Mar 2026 - 21min - 2386 - The Funniest Conversation You'll Ever Hear About Achieving Inner Peace | Pete Holmes
The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict.
Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God.
This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center.
In this episode we talk about:
How Pete Holmes's evangelical upbringing shaped his early ideas about fear, morality, and God Psychedelics, awareness, identity and consciousness Mysticism and metaphor versus literal belief Meditation and different paths of practice What meditation reveals about awareness, forgetting, and remembering Being an affirmation addict Service and helping others Happiness versus peace of mindGet the 10% with Dan Harris app here
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Wed, 04 Mar 2026 - 1h 10min - 2385 - Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John
The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when.
Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing.
In this episode we talk about:
Why self-disclosure can feel risky but is often socially rewarding The psychological and physiological costs of keeping secrets How putting feelings into words can reduce rumination and anxiety Why validation is often more helpful than advice Why undersharing leads to missed opportunities in relationships, work, and lifeGet the 10% with Dan Harris app here
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Mon, 02 Mar 2026 - 1h 10min - 2384 - A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik
If you struggle with the terrifying reality that everything changes, this conversation is for you.
Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly distill all 84,000 of the Buddha's teachings.
We talk about:
Why attuning to the flow of things brings peace (even though change is terrifying)—and what the Buddha said on his deathbed about impermanence
How to introduce meditation to kids without making it seem difficult or boring
The three dimensions of mindfulness: internal (your own mind), external (noticing other people's breath on the subway), and relational (the field we're all co-creating together)
Whether connecting through venting and complaining is harmless or something to examine more closely
"Useless speech" (sampappalāpa)—the Pali term for saying stuff that doesn't really matter, and why the urge is often just "look at me"
Why Bart is still on this path after all these years: community
Bart closes with a beautiful dedication about coming home to the body and appreciating that we show up in community.
These live sessions happen every week in the app 10% with Dan Harris, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com—there's a free 14-day trial.
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Fri, 27 Feb 2026 - 16min - 2383 - Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy
Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls.
Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness.
In this episode we talk about:
How to get over yourself How to reduce rumination How to lower the ego's walls How to elevate mundane tasks The value of what Zen practitioners call "don't know mind" How to reclaim your attention from Big Tech (what Michael calls the "colonizers of consciousness") The value of MDMA-assisted therapy Michael's experiences meditating in a caveRelated Episodes:
Don't Let This Crisis Go To Waste | Roshi Joan Halifax
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Wed, 25 Feb 2026 - 1h 06min - 2382 - How To Handle the Feeling of Never-Enough, Quiet the Comparing Mind, and Reduce Financial Anxiety | Morgan Housel
A financial psychology expert on the science of contentment.
Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He's a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.
In this episode we talk about:
What "irrational" spending habits really tell us How to manage money ambition with sanity How to use scarcity to your advantage A useful equation for finding contentment The key defense against envy How to minimize future regret Why young people should check their bank accounts more often How to talk to your kids about money How to disconnect self-worth from financial worth And moreRelated Episodes:
The Psychology of Money | Morgan Housel
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Mon, 23 Feb 2026 - 1h 11min
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