10% Happier with Dan Harris

01:07:24

Lust, Addiction, and Ambition: Why Your Desires Are...

10% Happier with Dan Harris ·

2026/05/20

Why you'll never find happiness where you're looking for it–and where to look instead. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. In this episode we talk about: Why desire and wanting can keep us stuck in cycles of dissatisfaction The difference between momentary pleasure and deeper happiness A practical way to watch

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01:00:32

Emotion Regulation: Top 10 Neuroscience-Backed Tools...

10% Happier with Dan Harris ·

2026/05/18

Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign. Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift. In this episode we talk about: What emotions actually are, and why even anxiety and anger serve a purpose Why self-criticism backfires, and

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01:02:21

There's an Off-Switch for Stress. Here's How to Build...

10% Happier with Dan Harris ·

2026/05/15

The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect. This episode originally aired in December 2022. Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You. Today we're going to talk

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52:45

The Science of Sleep: Why You're up at 3AM — And Why...

10% Happier with Dan Harris ·

2026/05/13

Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate. This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month. This episode is from our archives. In this episode we talk about: The nuances of napping Dr. Mednick's definition of the "downstate" Whether there are practices that can compensate for poor sleep Why heart rate variability is an important measurement of

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01:06:12

The Science of Supplements: What Works, What's Hype,...

10% Happier with Dan Harris ·

2026/05/11

Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths. Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a

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46:07

"What's the Point?" – A Simple Answer to Life's...

10% Happier with Dan Harris ·

2026/05/08

Escaping the productivity trap, silencing the inner nihilist, and finding awe in the most ordinary places. Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance. In this episode we talk about: Why humans are hardwired to connect with nature What it means to "pay attention" The role of listening and investigation Antidotes to

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01:11:54

The Easy, Simple Fix for Exhaustion, Foggy Brain, and...

10% Happier with Dan Harris ·

2026/05/06

Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR's "TED Radio Hour," where she explores fascinating ideas with the world's greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes. In this episode we talk about: What constant screen time is doing to your brain and body Why feeling tired all the time might

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52:57

Stressed, Stuck, and Overthinking? Here's the Science...

10% Happier with Dan Harris ·

2026/05/04

A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing. Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purpose and How to be Bold. In this episode

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52:03

The Voice in Your Head Doesn't Have to Ruin...

10% Happier with Dan Harris ·

2026/05/01

Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting. In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the "good-ish" concept that unlocked a new relationship

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59:55

Are You Living a Good Life? | James Patterson and...

10% Happier with Dan Harris ·

2026/04/29

Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976. Patrick Leddin, PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be. In this episode we talk about: Why we're living in an "age of disruption" The five-step positive disruptor loop The one question to

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01:17:38

The Science of Regulating Your Nervous System | Dr....

10% Happier with Dan Harris ·

2026/04/27

Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and

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27:17

Feel Your Feelings, Drop the Story | Sebene Selassie

10% Happier with Dan Harris ·

2026/04/24

Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of

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55:48

How To Relax The Need To Control Everything | Rosa Lewis

10% Happier with Dan Harris ·

2026/04/22

Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection

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01:04:59

How To Escape Your Brain's Default Mode Network |...

10% Happier with Dan Harris ·

2026/04/20

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit." Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy. Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. Together,

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53:39

Trudging Through Your Own Life? Here's the Stoic Fix...

10% Happier with Dan Harris ·

2026/04/17

How to do your best work, reframe life's bullshit, and stop making your happiness hostage to outcomes. Maria Semple is the bestselling author of Today Will Be Different, Where'd You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle. In this episode we talk about: Cognitive reframing tools to shift your mindset Maria's daily Stoic routine The limits of Stoicism What to do when mediating gives you anxiety The danger of "baited

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01:00:52

Top 10 Neuroscience-Backed Tips for a Stronger Brain...

10% Happier with Dan Harris ·

2026/04/15

Plus: maximizing the benefits of sleep, exercise, and meditation. To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you. Amishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the

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57:37

The Science of Talking: Boost Your Mood, Sharpen Your...

10% Happier with Dan Harris ·

2026/04/13

The way you talk to other people (and yourself) can reduce dysregulation and distraction--and lead to better decisions. Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book is More Than Words: How Talking Sharpens the Mind and Shapes Our World. In this episode we talk about:

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01:02:16

What To Do When Life Won't Let Up | Sebene Selassie...

10% Happier with Dan Harris ·

2026/04/10

What does it actually mean to "trust life" — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal napping-vs.-meditating debate. "Trust Life" vs. "This Is the Curriculum" — Sebene shares the origin of her

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01:06:59

This Episode Will Calm Your Nervous System | Prentis...

10% Happier with Dan Harris ·

2026/04/08

Strategies for getting out of your head and thriving in a chaotic world. Prentis Hemphill is a writer, political organizer, therapist and somatic facilitator. They are the author of the national bestseller What It Takes to Heal: How Transforming Ourselves Can Change the World, and host of the acclaimed podcasts Finding Our Way and Becoming the People. Prentis is also the Co-founder of The Embodiment Institute (TEI), a training and research organization that applies somatic practices to individual,

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54:09

Gabor Maté: Five Steps To Stop Scrolling, Bingeing,...

10% Happier with Dan Harris ·

2026/04/06

Practical tools to break "automatic habits" and take back your agency. Gabor Maté is a retired physician who, after 20 years of family practice and palliative care experience, worked for over a decade in Vancouver's Downtown East Side with patients challenged by drug addiction and mental illness. The bestselling author of five books, including the award-winning In the Realm of Hungry Ghosts, Gabor is an internationally renowned speaker highly sought after for his expertise on addiction, trauma,

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