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PODCAST

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.

health & fitness mental health

All Episodes

01:07:30

Is It Possible To Improve Your Personality? The...

10% Happier with Dan Harris ·

2025/07/23

Plus other intriguing questions answered such as: should you change your personality? What exactly is a personality anyway? Olga Khazan is a staff writer for The Atlantic. Her new book is called Me, But Better. In this episode we talk about: The definition of personality The so-called big 5 aspects of personality and Olga’s attempts to work on them How to spice up your social life The concept of conscientiousness, and how to get better at it An antidote to procrastination Tips for reducing

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01:01:04

An Antidote to Overwhelm and Anger | Father Gregory...

10% Happier with Dan Harris ·

2025/07/21

The attitude that can help you survive the Trump era. Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He is the acclaimed author of Tattoos on the Heart, Barking to the Choir, The Whole Language, and most recently, Cherished Belonging. In this episode we talk about: His unique understanding of God—one that even agnostics can get behind How to build communities

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18:55

Am I Meditating Correctly? Am I Doing the Right Kind?...

10% Happier with Dan Harris ·

2025/07/20

A lot of us have questions about our meditation practice, but we may not have anybody to ask. Am I doing it right? Which kind of meditation should I be doing? How do I choose? Today, our Teacher of the Month Dawn Mauricio breaks down some of those questions with some actionable suggestions you can take into your next meditation session. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact

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21:38

How to Catch Unhelpful Thoughts Before They Take Over...

10% Happier with Dan Harris ·

2025/07/18

We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from Buddhist scholar and teacher Bhikkhu Bodhi, as chosen by Tara Anderson, one of our podcast producers. We’re getting a little meta today, as Dan and his guest talk about paying attention to what your own mind is doing. Full Episode: The Mental States That Steal Your Calm | Bhikkhu Bodhi Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our

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01:01:29

A Buddhist Compass To Direct You Toward Happiness |...

10% Happier with Dan Harris ·

2025/07/16

The happiness recipe from ancient Buddhist psychology. Beth Upton has been teaching meditation since 2014. Before that she spent ten years as a Buddhist nun, five of them in Burma under the guidance of Pa Auk Sayadaw. She currently leads Sanditthika Meditation Community in the caves of Almeria, Southern Spain. In this episode we talk about: The Buddhist Abhidhamma, which Beth calls “particle physics for the mind” Why she’s interested in the broader teaching of Kusala (happy mind states)

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01:12:03

Your Brain Is Suggestible. Here’s How To Turn That to...

10% Happier with Dan Harris ·

2025/07/14

Harness the power of suggestion for well-being, pain management, and mental health. Dr. Amir Raz is a world-renowned expert on the science of suggestion with recent positions as Canada Research Chair, Professor of Psychiatry, Neurology and Neurosurgery, and Psychology at McGill University, and as Founding Director of The Institute for Interdisciplinary Brain and Behavioral Sciences at Chapman University. His most recent book is The Suggestible Brain: The Science and Magic of How We Make Up Our

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11:07

A Circuit Breaker for Stress | Bonus Meditation with...

10% Happier with Dan Harris ·

2025/07/13

All this month, we’re sharing custom guided meditations from our teacher of the month, Dawn Mauricio, 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 can be helpful when you’re spiraling and need to interrupt the momentum of chaos. Related Episodes: How Meditation Can Help You Handle Injured Feelings and Injured Muscles | Dawn Mauricio Join Dan’s

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23:11

How To Stop Spinning Out With Bill Hader | Staff Picks

10% Happier with Dan Harris ·

2025/07/11

We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from comedian and actor Bill Hader, as chosen by our digital media manager, Hayden Broom. Hader was part of our “Non-Negotiables” series, and he told Dan, with some disappointment, that “the hippies were right.” Full Episode: Bill Hader on Anxiety, Imposter Syndrome, and Leaning Into Discomfort Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our

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01:16:39

The Science Of Manifestation: Can This Stanford...

10% Happier with Dan Harris ·

2025/07/09

Six practical steps to harness the full power of your mind. Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process. James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He’s the founder and director of the Center for Compassion and Altruism Research and Education

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01:15:54

Ezra Klein On: Sane News Consumption; The Power of...

10% Happier with Dan Harris ·

2025/07/07

On maintaining sanity in insane times. Ezra Klein is an opinion columnist and host of the award-winning Ezra Klein Show podcast at The New York Times. His latest book is Abundance, co-authored with Derek Thompson. He is also the author of Why We’re Polarized, an instant New York Times bestseller, named one of Barack Obama’s top books of 2022. He lives in Brooklyn, New York. In this episode we talk about: How Ezra maintains some degree of equanimity Digital hygiene Ezra’s meditation practice Ezra’s

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24:38

How Meditation Can Help You Handle Injured Feelings...

10% Happier with Dan Harris ·

2025/07/06

Plus: How to build a meditation practice you keep coming back to. 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 July, those meditations will come from Dawn Mauricio, a teacher in the

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01:02:33

Allison Williams On: Perfectionism, Defensiveness,...

10% Happier with Dan Harris ·

2025/07/04

A scream-queen (and Dan’s old friend) talks control, insecurity, friendship, and parenthood. Allison Williams is an actress, producer, and singer best known for her breakout role on HBO’s award winning TV series GIRLS, the blockbuster film GET OUT, the science fiction horror film M3GAN, and now its sequel, M3GAN 2.0. In this episode we talk about: Self-improvement versus self-acceptance The “friendship recession” among men Aging authentically and “caring less” Catastrophizing in parenthood How

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01:12:00

Buddhist Practices for Busyness, Overwhelm, and...

10% Happier with Dan Harris ·

2025/07/02

The Zen monk who burned out. How he fixed it. And how you can, too. Brother Chân Pháp Hữu began training at the age of 13 with the legendary Zen master Thích Nhất Hạnh — who was an author, activist, and founder of the Plum Village tradition. Today Brother Pháp Hữu is the abbot of Plum Village’s Upper Hamlet and the co-host of the Plum Village podcast The Way Out Is In. He also recently co-authored a book, called Being with Busyness: Zen Ways to Transform Overwhelm and Burnout. In this episode we

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54:23

Can a Psychic Medium Improve Your Life? Wrestling...

10% Happier with Dan Harris ·

2025/06/30

Why are many of Dan’s favorite meditation teachers consulting a clairvoyant? A special collaboration with Search Engine. Related Episodes: The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten Jinpa Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty The Zen of Therapy | Dr. Mark Epstein Additional

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20:26

The Antidote to Mindless Eating with Br. Chan Pháp...

10% Happier with Dan Harris ·

2025/06/27

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Shannon who made a change in her eating routine after hearing our episode with Br. Chan Pháp Lưu from Plum Village. Related Episodes: Rewire Your Relationship To Food | Brother Pháp Lưu How to Take Care of Your Body Without Losing Your Mind Join Dan’s online community here Follow

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01:02:14

The Science Of Motivation: How To Make Habits That...

10% Happier with Dan Harris ·

2025/06/25

How to overcome inertia and research-backed plans that actually work. Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University. He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. T. Morgan Dixon is the founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members. This episode originally aired in June

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01:28:51

How Modern Life Makes You Sick – And How To Fix It |...

10% Happier with Dan Harris ·

2025/06/23

You’re getting the wrong kind of stress. Here’s how to change that. Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being, and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast and his new book is called Good Stress: The Benefits of Doing Hard Things. In this episode we talk about: Practical strategies for bringing “good stress” into your life Fasting Communication techniques And much more Paid

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01:15:48

How To Learn From Your Ancestors | Spring Washam

10% Happier with Dan Harris ·

2025/06/22

Our guest argues that looking back on those who came before us can help us understand who we are and why we do the things we do. Plus, a very special request from Dan. Spring Washam is a well-known teacher, author, and visionary leader based in Oakland, California. She is the author of A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and her newest book, The Spirit of Harriet Tubman: Awakening from the Underground. Spring is considered a pioneer in bringing mindfulness-based

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15:34

If You Care About Fitness, You Should Work On Your...

10% Happier with Dan Harris ·

2025/06/20

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Abby, who experienced a game-changing moment in our episode on mobility with Kelly and Juliet Starrett. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the

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01:10:56

On Muscle and Mind: How Strength Training Changes...

10% Happier with Dan Harris ·

2025/06/18

What muscles are for, how to get them, and why it’s never too late to start building them. Bonnie Tsui is a longtime contributor to The New York Times and the bestselling author of Why We Swim, a New York Times Book Review Editors’ Choice and a Time magazine and NPR Best Book of the Year. Her work has been recognized and supported by Harvard University, the National Press Foundation, the Mesa Refuge, and the Best American Essays series. Her newest book is called On Muscle. This episode is part of

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