10% Happier with Dan Harris
Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
Episodes
How to handle people better.
Isabelle Morley is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is They're Not Gaslighting You: Ditch the Therapy Speak and Stop Hunting for Red Flag...
What if the very thing you think is blocking your progress in meditation — or in life — is actually the doorway forward?
In this conversation with Dr. Christiane Wolf, hosted by DJ Cashmere, we explore how to work with expectations, frustration, and the belief that life needs to be different before we can be okay. Christiane shares clear, compassionate wisdom for turning toward difficulty instead of fighti...
If your inner narrator won't give it a rest — constantly judging, narrating, or second-guessing you — you're in good company.
In this live conversation from our weekly Substack sessions, Dan sits down with meditation teacher Dawn Mauricio to explore how to work with the nonstop chatter in your mind. They dig into common pitfalls like self-judgment, overthinking, and the feeling that you're "failing" at med...
An antidote to boredom and stuckness.
Sarah Ruhl is an award-winning American playwright, author, essayist, and professor. Her latest book is Lessons from My Teachers: From Preschool to the Present.
In this episode we talk about:
- How to orient towards the world with an eagerness to learn
- How to approach o...
An often overlooked secret, from a U. Chicago happiness expert.
Shigehiro Oishi is the Marshall Field IV Professor of Psychology at the University of Chicago. He is one of the foremost authorities on happiness, meaning, and culture. His newest book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life.
In this episode ...
Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart.
In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality...
If the idea of "sending love to all beings" makes you roll your eyes, this episode is for you. Dan leads a guided meditation, suitable for all levels of experience. Originally recorded during one of our live sangha gatherings on Substack, which are open to paid subscribers at DanHarris.com.
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on Nove...
A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want.
#1 New York Times bestselling author Jim Murphy is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the Inner Excellence Freedom Project whose miss...
An acclaimed science writer on how to upgrade your mind by using more than your head.
Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain.
In this episode we talk about:
- Why upgrading your mind involves more than just using your head.
- How our...
A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain.
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Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff War...
Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.
Allison Sweet Grant, graduate with dual master's degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children's picture books, The Gift Inside the Box and Leif and the Fall, co-authored with h...
A Buddhist recipe for speaking, working, and living in a way that will make you happy.
JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey!
In this episode we talk about:
- Read more
How to do "shadow work," interpret your dreams, and find your "self."
Satya Doyle Byock is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies and the author of the book Quarterlife: The Search for Self in Early Adulthood. She writes weekly and hosts regular workshops on her Substack, Self & Society.
I...
Listening to your body… easier said than done? Sebene Selassie is here to help.
All this month, we're sharing custom guided meditations from our teacher of the month, Sebene Selassie exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month.
Related Episodes:
Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term.
These are three ways in which we perpetuate an unhealthy sense of self. Joseph...
The antidote to a noisy, chaotic world.
Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling Aflame: Learning from Silence.
In this episode we talk about:
- Why and how Pico found himself spending a lot of time at a silent monastery
The psychology and neuroscience of revenge.
James Kimmel, Jr. is a lecturer in psychiatry at the Yale School of Medicine, an expert on revenge, a lawyer, and the founder and co-director of the Yale Collaborative for Motive Control Studies. He is the creator of The Nonjustice System, the Miracle Court app, and SavingCain.org for recovering from grievances and revenge desires and preventing mass violence. ...
We're in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we're now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of October, those meditations will come from Sebene Selassie, a...
A playbook for finding financial success without compromising your values.
David Gelles is a bestselling author and a climate correspondent for The New York Times. His new book, "Dirtbag Billionaire," reveals how Yvon Chouinard turned Patagonia into one of the world's most remarkable companies.
In this episode we talk about:
- What a 'dirtbag' means <...
How to stay calm and steady in uncertain times.
Trudy Goodman, Ph.D., is the founding teacher of InsightLA and cofounder of The Institute for Meditation and Psychotherapy. Trudy has trained in mindfulness and Zen since 1973, holds a graduate degree in developmental psychology from Harvard, and is widely known for her role as the voice of Trudy the Love Barbarian in the Netflix series The Midnight Gospel.
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