10% Happier with Dan Harris

A candid, useful, and hilarious conversation.   Chodo Robert Campbell Sensei is a Zen teacher, bereavement specialist, grief counselor and a recognized leader for those suffering with the complexities of death & dying, aging, and sobriety. The educational non-profit he co-founded, the New York Zen Center for Contemplative Care , touches thousands of lives every year through its numerous educationa...

Why self-inquiry is the first ingredient to a healthy relationship.   Jillian Turecki is a renowned relationship coach, teacher, author, and host of the podcast, Jillian On Love . Fueled by an insatiable curiosity about what makes a relationship thrive, Jillian has helped thousands over the last 20 years through her teachings, courses, and writing to revolutionize their relationship with themselve...

Data-driven, dharma-informed, Dan-tested strategies for improving relationships of all kinds.  In this episode we talk about: The value of having platonic friends in addition to your spouse or partner A key communication skill that Dan picked up from the writer and researcher Brené Brown How humor can help your relationships – and how it can hurt A cognitive reframe from couples therapist Esther P...

Practical strategies for managing our emotional lives.   Dr. Ethan Kross , author of the international bestseller  Chatter ,  is one of the world's leading experts on emotion regulation. An award-winning professor in the University of Michigan's top ranked Psychology Department and its Ross School of Business, he is the Director of the Emotion and Self-Control Laboratory.     In this episode we ta...

How your reliance on being liked, being comfortable, and being perfect is blocking you from making the change you want.   Dr. Rangan Chatterjee is one of the most influential doctors in the UK with over two decades of experience. He now hosts Europe's biggest health podcast, Feel Better, Live More , he is the author of 5 Sunday Times bestsellers, he regularly appears on BBC television, national ra...

A Buddhist doctor/nun on how we're all addicted to something—and how to reduce craving.   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 lea...

How to use your innate mindfulness to turn the volume down, or even uproot, your everyday addictions.   Dr. Judson Brewer is the Director of Research and Innovation at the Mindfulness Center and professor in Behavioral and Social Sciences and Psychiatry at the Schools of Public Health & Medicine at Brown University. He is the author of several books, including The Craving Mind , Unwinding Anxiety...

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."    This episode is part of our monthlong Do Life...

How to be less stressed and more productive.   Nolitha Tsengiwe , a Dharma teacher and board member at Dharmagiri Retreat Center, in South Africa. She is also a graduate of Insight Meditation Society teacher training.   This episode is part of our monthlong Do Life Better series.  In this episode we talk about: How to weave mindfulness into your day without requiring a big formal sit How to have h...

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 Harva...

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 Med...

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 abo...

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: Ho...

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 serie...

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 Sp...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- "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...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Earthly...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 every...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 sector...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 trai...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A famed author and humorist takes a deep dive into grief (with Dr. Bianca Harris as co-host). Sloane Crosley is the author of The New York Times bestselling books Grief Is for People , How Did You Get This Number , and I Was Told There'd Be Cake . She is also the author of Loo...

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Smart strategies that emerged from a brutal year.  Sam Sanders is an award-winning reporter, radio host and podcaster. He co-hosts the podcast Vibe Check with Zach Stafford and Saeed Jones. He also currently hosts The Sam Sanders Show from KCRW. Check out the album he mentione...