10% Happier with Dan Harris

A Buddhist recipe for reclaiming your sanity. Phillip Moffitt is a Buddhist meditation teacher and writer based in the San Francisco Bay Area in California. He has written several books and is also the founder and president of Life Balance Institute .  In this episode we talk about: A Buddhist recipe for navigating life's ups and downs Mindfulness tools for happier and smarter transitions We dive...

Are you living by default or by design? A provocative question from an NYU business professor.   Suzy Welch is an award-winning NYU Stern School of Business professor, acclaimed management researcher, and New York Times best-selling author, most recently with "Becoming You: A Proven Method for Crafting Your Authentic Life and Career."   In this episode we talk about: The distinction between purpos...

Guess what: you don't have to fix yourself.  All this month, we're sharing custom guided meditations from our teacher of the month, Vinny Ferraro, 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: You Can't Hate Yourself Into Becoming a Better Person |...

When life gets turbulent, is self-care self-indulgent?   Emma Heming Willis is a mother, step-mother, wife, and an advocate. After her husband, Bruce Willis, was diagnosed with frontotemporal dementia, she became a passionate voice for care partners and families navigating neurodegenerative disease. Her new book is called The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregivi...

A raw conversation about addiction, love, death, grief, recovery, and more. Elizabeth Gilbert is the #1 New York Times bestselling author of nonfiction and fiction books such as Big Magic and Eat Pray Love. Her new memoir is All The Way To The River: Love, Loss, and Liberation. In this episode we talk about: Ways that Elizabeth fostered dependency in her life  What Elizabeth means when she says "m...

When it comes to your demons, your baggage, you have a choice: transform or transmit. 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 learned...

Then he got put in charge of a losing team, and he turned them into winners. Dan Quinn is Head Coach of the Washington Commanders. He was fired from the Atlanta Falcons back in 2020, then signed up for a "360 review" where he solicited feedback from former players, peers, and bosses. He then brought all those learnings to his new job at the Commanders, where last year (his first year with the team...

The creator of somatic experiencing shows Dan how to heal trauma through the body.   Peter A. Levine, Ph. D., has spent the past 50 years developing Somatic Experiencing . He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autob...

An expert trauma therapist offers a master class in resilience.   Linda Thai LMSW is a trauma therapist specializing in cutting-edge brain-and body-based modalities for complex developmental trauma. As an educator, she adeptly communicates on trauma, attachment, and the impact of oppressive systems. Passionate about healing trauma, Linda is redefining what it means to be wounded and whole and a he...

How to reduce negative thoughts, get deep rest, and improve cellular health.   Elissa Epel, Ph. D. , is an international expert on stress, well-being, and optimal aging and a best-selling author of The Telomere Effect , and The Stress Prescription . She is a Professor in the Department of Psychiatry & Behavioral Sciences, at the University of California, San Francisco, where she is Vice Chair of P...

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 September, those meditations will com...

Practical learnings from Dan and his CEO on: focus, feedback, self-talk, and expecting adversity. 10% Media head honcho Toni Magyar joins Dan for a candid conversation about how to reset after a professional setback, navigating some tricky transitions, and how self-compassion and clear communication can make it all a bit easier.  In this episode we talk about: Celebrating the one-year anniversary...

What to do when the voice in your head is an asshole.   Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong .    Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics . And he is the...

You talk all day. Here's how to do it better, according to a professor from Harvard Business School. Alison Wood Brooks comes from the Harvard Business School, where she teaches a course called " TALK: How to Talk Gooder in Business and Life ," which she has now turned into a book, called TALK: The Science of Conversation and the Art of Being Ourselves . In this episode we talk about: The evolutio...

What to do when you're in the grip of grief, anxiety, or overwhelm. Our Teacher of the Month, Kaira Jewel Lingo, has some suggestions for finding your way through.    Join Dan's online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel   On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they...

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from dharma teacher Vinny Ferraro, as chosen by our producer Eleanor Vasilli. Vinny explores the concept of "alignment" and how you can actually choose your own attitude – and choose your own adventure.  Full Episode: Three Buddhist Practices for Getting Your Sh*t Together | Vinny Ferra...

The highest form of self compassion (is seeing there's no self in the first place).   Caverly Morgan is a meditation teacher who blends the original spirit of Zen with a modern nondual approach, drawing from her eight years of training in a silent Zen monastery. She's authored two books— The Heart of Who We Are: Realizing Freedom Together and A Kids Book About Mindfulness . Caverly is also the Fou...

How it can help with stress, anxiety, and panic. Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry at Stanford School of Medicine. Standing on a lifetime of research and clinical experience (nearly 50 years), he is a world renowned expert on hypnosis and has treated more than 7,000 patients with it. He founded the Reveri app to make his methodology accessible to all. In this...

All this month, we're sharing custom guided meditations from our teacher of the month, Kaira Jewel Lingo, 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. This meditation is about learning to sit with discomfort.  Related Episodes: Are You Overcomplicating Your Life? M...

It's good to apologize when you've hurt someone's feelings, but there's more to "making up" than simply an apology. We're bringing you some of our favorite gems from the archives, as chosen by our staff, and this week we're hearing from parenting expert and psychologist Dr. Becky Kennedy about taking the next step when you've made a mistake. Full Episode:  How to Repair the Damage After a Fight |...

How to (constructively) lower the bar on your meditation practice.   Ofosu Jones-Quartey is a meditation teacher, hip-hop artist, and author based in the DC area. He's a certified teacher with over 20 years of experience bringing mindfulness, self-compassion, and creativity to people of all ages. His stage name is "Born I,", and his new book is called Lyrical Dharma: Hip-Hop as Mindfulness .   In...

An expert in failure shows us how to find success in the most counterintuitive way.   Manu Kapur is currently the Director of the Singapore-ETH Center , and Professor for Learning Sciences and Higher Education at ETH Zurich, Switzerland, where he also directs The Future Learning Initiative (FLI). Manu is also the Founding Chair of the ETH Zurich – EPFL Joint Doctoral Program in the Learning Scienc...

Sharing an episode today from our friend Gretchen Rubin's podcast, Happier . Gretchen and her sister Elizabeth Craft discuss the idea of the "familect" and why it might be fun to create a  dictionary for our own familect. They also talk about a hack that makes it easier to use a smartphone, and they share dozens of listeners' thought-provoking  "Secrets of Adulthood." Get ready for another Meditat...

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from therapist Dick Schwartz, as chosen by Mani Chandy from our Substack team. Schwartz is the founder of Internal Family Systems, a way of looking at all of the various "parts" that we have inside ourselves, and how they can work together or make things harder for us.  Full Episodes: H...

An avalanche of practical advice and brief (but powerful) life lessons.   Gretchen Rubin is a New York Times bestselling author and happiness expert who explores human nature and habits. She's a highly acclaimed writer, host of the podcast  Happier with Gretchen Rubin and the founder of the award-winning Happier app .    In this episode we talk about: What aphorisms are, and why they're useful  Ho...