10% Happier with Dan Harris

An expert in Gerontology shares the four core habits for aging well.

Dr. Kerry Burnight is a gerontologist, caregiver advocate, and founder of the Gerontology Institute at UC Irvine. Her new book, Joyspan: The Art and Science of Thriving in Life's Second Half, offers a practical framework for aging not just longer, but better. 

In this episode we talk about:

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If you feel like you spend most of your day on edge — not totally panicked, but not exactly calm either — you're not alone. Most of us live in what meditation teacher Dr. Christiane Wolf calls "yellow mode": a state of low-level vigilance that keeps us productive, but also keeps us anxious, reactive, and exhausted.

In this conversation with DJ Cashmere, Christiane unpacks why our nervous systems get stuck ...

How do you stay calm when the stakes are sky-high — like your kid's health, your partner's wellbeing, or the future of the planet? How do you face chronic pain without falling into self-pity? And how do you actually turn meditation from a good intention into a real habit?

In this bonus episode, Dan sits down with the brilliant meditation teacher and author Sebene Selassie for one of our weekly live session...

How not to forget what actually matters.

Soren Gordhamer is the host of Wisdom 2.0, a conference about mindfulness and compassion in the modern age. He's also a Co-Founder and General Partner of Wisdom Ventures, which invests in companies creating a more just and compassionate world. His new book is called THE ESSENTIAL: Discovering What Really Matters in an Age of Distraction.

In this epis...

How to focus your "genius energy" on what matters most.

Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ...

It's one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what's in the way is the way.

If you've ever sat down to meditate and thought, "Ugh, I can't focus — my mind's all over the place," or, "If only this restlessness would go away, then I could really meditate," this one's for you. Christiane's going to show us how those so-called obstacles — the dis...

We're sharing an episode of The Paula Faris Show on which Dan was a guest. Here's Paula's introduction:

From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesso...

Plus: How to take your thoughts less seriously and be the calmest person in the room.

GuoGu (AKA Dr. Jimmy Yu) is the founder of the Tallahassee Chan Center  and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including The Essence of Chan (2012), Passing Through the Gateless Barrier (2016), and Silent Illumination (2021). 

In ...

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...