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. New episodes come out every Monday, Wednesday, and Friday. Listen to 10% Happier on the Wondery App or wherever you listen to your podcasts. You can listen early and ad-free on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. Start your free trial by visiting https://wondery.com/links/ten-percent-happier-with-dan-harris now.
Episodes
Burnout is on the rise. Two experts show us how to combat it.
Dr. Kristin Neff is an Associate Professor of Educational Psychology at the University of Texas at Austin. She is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion more than twenty years ago.
Christopher Germer is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. ...
We’re so often glued to our devices, but mindful screen time is possible. Flip the script and catch yourself before you go into zombie mode.
About Dawn Mauricio:
Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teache...
A candid conversation about money: How much is enough? How to find real security?
Sebene Selassie, an author and meditation teacher. She writes the popular newsletter Ancestors to Elements and her first book is called, You Belong.
Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety S...
A Wharton professor shares practical tips on increasing your financial security, and eradicating the taboo around financial conversations.
Dr. Wendy De La Rosa is an Assistant Professor at The Wharton School at the University of Pennsylvania. She focuses on behavioral science to improve consumers’ financial well-being.
This episode is part of our monthlong Do Life Better series.
We talk about:
- Psychologic...
During major life transitions your emotional and mental world can kick into overdrive. Learn how to stay in the eye of the hurricane.
About Joseph Goldstein:
Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jac...
The science and dharma of mindful eating. How it can stop over eating—and how to actually make the habit.
Brother Pháp Lưu is an ordained monk in the Plum Village tradition started by Zen Master Thích Nhất Hạnh. He’s worked with scientists at Dartmouth College and the Harvard T.H. Chan School of Public Health to develop research on the effect of Plum Village mindfulness practices on children.
What exercise does to your brain—and how to actually do it regularly.
Wendy Suzuki is a Professor of Neural Science and Psychology at New York University, where she is also the first Asian-American Dean of the College of Arts and Science. She is the author of two books, Good Anxiety and Healthy Brain, Happy Life.
This episode is part of our monthlong Do Life Better series.
We talk about:
- How exercise not only e...
Explore letting your body's most natural habit take over, and enjoy the benefits this brings to any moment.
About Jeff Warren:
Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He’s taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens...
Dan briefly whittles down his top 10 takeaways from the science of behavior change.
In this episode we talk about:
- How our brain’s evolution for short-term survival makes long-term goals harder
- Picking the right goals
- Making it easy
- Leveraging fresh starts
- How to make goals a team sport
- The crucial role of mindfulness and self-compassion
This episode is part of our monthlong Do Life Better series.
Related Episodes...
Contemplating your own death can feel like a massive bummer at first, but there’s good news: how you react to that inescapable fact really matters.
Vinny Ferraro has practiced insight meditation (vipassanā) since the mid-90s. He’s the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades.
As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has t...
“Radical self-love” — what it is and how to do it.
It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movies, on social media, or even the versions of ourselves in old pictures. This never-enough-ness can lead to an ambient level of self-loathing that can be incredibly destructive. That's where "radical self-love" comes in.
Returning to the practice of equanimity keeps you both grounded and receptive, especially during times of turmoil and uncertainty.
About Roshi Joan Halifax:
Roshi Joan Halifax speaks to Buddhists and non-followers alike on such universal topics as compassion, suffering, and what it is to be human. As Founder, Abbot, and Head Teacher of Upaya, her vision for the Zen Center embraces comprehensive Buddhist studies, meditation, ...
Very few of us relish chaos and disruption, but they are facts of life, given the nonnegotiable nature of change. In this episode with Zenju Earthlyn Manuel, we’re going to talk about how to tune into the value of disruption, and learn how to sit with the chaos.
Zenju Earthlyn Manuel is an ordained Zen priest, holds a Ph.D., and worked for decades as a social science researcher and development director for non-profit ...
Can mindfulness really pull you out of a spiral of self-judgment? Don’t you need to be judgmental sometimes? What’s the difference between being discerning and judgmental?
Description:
Meditation and mindfulness doesn’t uproot your capacity to be judgmental, but it can help you see the value in being judgmental by learning how to work with the judging mind.
La Sarmiento has been practicing Vipassana meditation...
Equanimity: what it is, what it isn’t, and how to get it.
Guest Kamala Masters was one of the teachers at Dan’s first ever meditation retreat. In this episode she dives into how to develop equanimity and shares her story of learning how to practice meditation during her everyday life while raising three children on her own.
Kamala Masters has been meditating since the 1970s, first with Anagarika Munindra, who was...
How not to take sh*t for granted.
About Jay Michaelson:
Jay Michaelson is a writer & journalist, rabbi & meditation teacher, keynote speaker, and scholar of religion. Jay is the author of ten books, most recently The Secret That Is Not A Secret: Ten Heretical Tales. He holds a JD from Yale, a PhD in Jewish Thought from Hebrew University, and nondenominational rabbinic ordination.
To find this meditation in the Happier...
Dan and Executive Producer, DJ Cashmere, pull back the curtain on what we do, how we do it—and what’s coming next.
In this episode we talk about:
- An exciting New Year's series reveal and upcoming meditation challenge
- What goes into making the show–and why we do it
- The ins and outs of starting a new business
- And much more
Sign up for Dan’s newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier ...
How your blindspots hurt your decision-making— and how to fix it.
Anu Gupta is an educator, lawyer, scientist, and the founder and CEO of BE MORE with Anu, an education technology benefit corporation that trains professionals across corporate, nonprofit, and government sectors to advance DEIB and wellness by breaking bias. His work has reached 300+ organizations training more than 80,000 professionals impacting over 30 ...
The upside of the often misunderstood "tribalism".
Michael Morris is the Chavkin-Chang Professor of Leadership at Columbia Business School as well as a Professor in its Psychology Department. Outside of academia, Professor Morris has consulted with and conducted executive training workshops for hundreds of clients across the globe, including Fortune 100 firms, governments, and the Obama and Clinton campaigns. He lives i...
Bring an open minded curiosity to your big emotions and get to know yourself more fully, developing resilience to deal with all the feels.
About Sharon Salzberg:
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, inspiring generations of meditation te...
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