10% Happier with Dan Harris

How to have fewer regrets (and utilize the ones you already have).   Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Hu...

A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety. Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your...

Secrets to self-preservation in an age of burnout.   Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans . He's also the host of The Tim Ferriss Show podcast . Most recently, he has collaborated with Exploding Kittens to create COYOTE , a fast and hilarious card game.  In this episode we talk about: Tim's Antidotes to isolation Past-yea...

A road map for taking the pressure off.    Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off .   In this episode we talk about: How to define "overwhelm" – and modern causes for...

What does success look like? A neuroscientist wants you to question your cognitive scripts.   Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs . She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World .   In this episode we talk about: Her critique on our cultural obsession with "findi...

A short, gentle body scan meditation from Bart van Melik , our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in...

Plus, much more from the famed late-night TV show host. Seth Meyers is the host of Late Night with Seth Meyers . Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby , on Netflix and Dad Man Walking , on HBO. He wrote a children's book called, I'm Not Scared, You're Scared . And he co-hosts two podcasts, Family Tr...

A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: What Ayurveda actually is beyond TikTok trends ...

A toolkit for bringing more movement into your life.   Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement . She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them . In this episode we talk about: What a biomechanist does  What Katy means by "movement as nutrition"  How to...

Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where...

Practical ways to upgrade your narrative. Melissa Febos is the national bestselling author of five books, including Girlhood , Body Work: The Radical Power of Personal Narrative , and a new memoir, The Dry Season . She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker,...

How psychology and spirituality can work together. Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certif...

The legendary psychotherapist unpacks the concept of "hostile dependency" and explains why cutting people off doesn't always work. Psychotherapist and New York Times bestselling author Esther Perel is a leading voice on modern relationships, known for her widely viewed TED Talks, bestselling books and the hit podcast. She runs a New York–based therapy practice and advises global organizations and...

Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein . Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introdu...

You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it? Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein , about how "ridiculous" our minds are – that's a word he uses a lot to...

Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey , a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification...

Radical advice on rethinking success, individualism, and the American dream.   Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River , a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community , Mia maps swaths of community life, and points us toward t...

What if the problem isn't you—but the idea that there's only one "right" way to meditate? In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why...

Worry has a way of sneaking into everything—even gratitude, loving-kindness, and joy. In this episode, Dan Harris sits down with meditation teacher and psychologist Christiane Wolf to explore how to work skillfully with worry without suppressing it, indulging it, or turning meditation into yet another way to beat yourself up. Together, they unpack some of the most common pain points meditators fac...

How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.   Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to Speak...

Your blindspots and biases block your success and happiness. Here's how to navigate that. Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and cult...

In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind." Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind t...

In this short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also annou...

It is okay—and even beautiful—to be the idiot you are. Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center . Ji...

A Darden School of Business professor explains how to use doubt to your advantage.   Bidhan (Bobby) Parmar, PhD, MBA , is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking.    In this...