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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

25:43

How To Communicate Effectively With Other Human Beings

10% Happier with Dan Harris ·

2025/10/26

Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart. Whether presenting to millions on live television or talking to just one person, Dan Harris knows that the quality of every interaction depends on the presence you bring to it. Harris is a former national news anchor for ABC News and is now the host of the 10% Happier podcast and author of 10% Happier and Meditation for Fidgety Skeptics. As he knows from experience, there’s power in “Waking up to something fundamental,

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12:55

Do You Feel Like Everybody Sucks? Here’s a 10-Minute...

10% Happier with Dan Harris ·

2025/10/24

If the idea of “sending love to all beings” makes you roll your eyes, this episode is for you. Dan leads a guided meditation, suitable for all levels of experience. Originally recorded during one of our live sangha gatherings on Substack, which are open to paid subscribers at DanHarris.com. Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight

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01:20:40

How To Perform Under Pressure—With Both Peace and...

10% Happier with Dan Harris ·

2025/10/22

A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want. #1 New York Times bestselling author Jim Murphy is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the Inner Excellence Freedom Project whose mission is to build communities to alleviate spiritual and physical poverty around the world. In

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59:32

The Science Of Getting Out Of Your Head | Annie...

10% Happier with Dan Harris ·

2025/10/20

An acclaimed science writer on how to upgrade your mind by using more than your head. Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain. In this episode we talk about: Why upgrading your mind involves more than just using your head. How our bodies, surroundings, and relationships all have the power to enhance our thinking. Practical strategies for “thinking with the body,” including interoception, the role of

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23:10

How Can I Meditate (Or Do Anything Else) When I’m in...

10% Happier with Dan Harris ·

2025/10/19

A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at

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46:21

Telling Harsh Stories to Yourself About Yourself? How...

10% Happier with Dan Harris ·

2025/10/17

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past. Allison Sweet Grant, graduate with dual master’s degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children’s picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage is her debut novel. In this episode we talk about: The

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01:17:58

Is There Such a Thing as Healthy Shame and...

10% Happier with Dan Harris ·

2025/10/15

A Buddhist recipe for speaking, working, and living in a way that will make you happy. JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey! In this episode we talk about: Sila, the Buddhist code of ethics Concepts such as right livelihood and right speech Why we lie The power of Buddhist

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01:06:14

How To Handle the Parts of Yourself That You Wish...

10% Happier with Dan Harris ·

2025/10/13

How to do “shadow work,” interpret your dreams, and find your “self.” Satya Doyle Byock is a psychotherapist and educator focused on the relationship with the unconscious. She is the director of The Salome Institute of Jungian Studies and the author of the book Quarterlife: The Search for Self in Early Adulthood. She writes weekly and hosts regular workshops on her Substack, Self & Society. In this episode we talk about: The vast impact of Carl Jung’s work What separates Freud and Jung The

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13:31

How To Figure Out What You Actually Need Right Now |...

10% Happier with Dan Harris ·

2025/10/12

Listening to your body… easier said than done? Sebene Selassie is here to help. All this month, we’re sharing custom guided meditations from our teacher of the month, Sebene Selassie 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: Sebene Selassie On: Resiliency, Rewriting Your Patterns and Finding a Teacher Who Speaks to You Get ready for

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01:16:21

Three Strategies for Getting Over Yourself | Joseph...

10% Happier with Dan Harris ·

2025/10/10

Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process

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01:09:14

How To Find Calm in a World on Fire | Pico Iyer

10% Happier with Dan Harris ·

2025/10/08

The antidote to a noisy, chaotic world. Pico Iyer is the acclaimed and bestselling author of more than a dozen books translated into twenty-three languages, most recently the nationally bestselling Aflame: Learning from Silence. In this episode we talk about: Why and how Pico found himself spending a lot of time at a silent monastery What he’s learned about the power and potency of silence Why so many of us fear silence When silence is a tonic, and when it’s a weapon or shield Why taking time

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01:11:53

Are You a Grudge Holder or a Revenge Seeker? Here’s...

10% Happier with Dan Harris ·

2025/10/06

The psychology and neuroscience of revenge. James Kimmel, Jr. is a lecturer in psychiatry at the Yale School of Medicine, an expert on revenge, a lawyer, and the founder and co-director of the Yale Collaborative for Motive Control Studies. He is the creator of The Nonjustice System, the Miracle Court app, and SavingCain.org for recovering from grievances and revenge desires and preventing mass violence. His most recent book is The Science of Revenge: Understanding the World’s Deadliest

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24:15

Sebene Selassie On: Resiliency, Rewriting Your...

10% Happier with Dan Harris ·

2025/10/05

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 October, those meditations will come from Sebene Selassie, a Buddhist teacher in the Insight Meditation tradition. In this episode, you’ll

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50:09

We All Need To Make Money and Interact With...

10% Happier with Dan Harris ·

2025/10/03

A playbook for finding financial success without compromising your values. David Gelles is a bestselling author and a climate correspondent for The New York Times. His new book, "Dirtbag Billionaire," reveals how Yvon Chouinard turned Patagonia into one of the world's most remarkable companies. In this episode we talk about: What a ‘dirtbag’ means The innovative ways in which Chouinard ran his company The question of whether or not capitalism can be “done right” How to talk to your kids

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01:07:29

A Buddhist Secret for Calm, Energy, and Handling...

10% Happier with Dan Harris ·

2025/10/01

How to stay calm and steady in uncertain times. Trudy Goodman, Ph.D., is the founding teacher of InsightLA and cofounder of The Institute for Meditation and Psychotherapy. Trudy has trained in mindfulness and Zen since 1973, holds a graduate degree in developmental psychology from Harvard, and is widely known for her role as the voice of Trudy the Love Barbarian in the Netflix series The Midnight Gospel. In this episode we talk about: How to trust yourself Why Trudy is interested in this topic of

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01:11:00

How Lying To Yourself (A Little) Can Improve Your...

10% Happier with Dan Harris ·

2025/09/29

Anyone with a passing familiarity with Buddhism will know that “delusion” is rarely, if ever, mentioned in a positive way. In fact, the Buddha included delusion (aka: confusion about the way things really are) on his list of “the three poisons.” The whole point of meditation, per the Buddha, is to uproot delusion -- along with greed and hatred. Only then can you be enlightened. My guest today is here to valiantly make the case that delusion -- or self-deception -- has an upside. Many upsides, in

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01:38:50

Zen Ways To Build Routines, Concentrate Your Mind,...

10% Happier with Dan Harris ·

2025/09/28

From The Way Out Is In, the official podcast of Thich Nhat Hanh's Plum Village tradition, co-hosted by frequent 10% guest Brother Chan Phap Huu and leadership coach Jo Confino. In this installment, Brother Phap Huu and Jo discuss the true meaning of Zen, finding beauty and meaning in simplicity, and how to practice so in everyday life. Also, what does it mean to be part of a Zen tradition? And how do we practice Zen? How do we see the world ‘through the eyes of Zen’? The conversation also touches

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19:57

How To Keep Your Sh*t Together No Matter What |...

10% Happier with Dan Harris ·

2025/09/26

Because even doing the dishes can be an opportunity to wake up. 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 Kamala Masters as chosen by our executive producer DJ Cashmere. Kamala reflects on the practice of equanimity, and how to be mindful even in the “hell realm” of raising young children. Full Episode: How To Be Okay No Matter What | Kamala Masters Join Dan’s online community here Follow Dan on social:

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01:14:18

Brené Brown On: How To Succeed Without Being a...

10% Happier with Dan Harris ·

2025/09/24

A toolkit for navigating your fears, finding your “core,” and having sovereignty over your nervous system. Brené Brown is a research professor at the University of Houston, where she holds the Huffington Foundation Endowed Chair at the Graduate College of Social Work. She is the author of six #1 New York Times bestsellers and the host of two award-winning podcasts. In this episode we talk about: The inspiration behind her new book (it involves a fateful game of pickleball) The importance of

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01:18:14

How To Live Well—Even Amidst Failure, Uncertainty,...

10% Happier with Dan Harris ·

2025/09/22

Practical ways to lead a good life. Kieran Setiya is the Peter de Florez Professor of Philosophy at MIT, where he works on ethics and related questions about human agency and human knowledge. He is the author of Midlife: A Philosophical Guide and Life Is Hard: How Philosophy Can Help Us Find Our Way. He also maintains a Substack newsletter, Under the Net. In this episode we talk about: How Kieran became interested in practical philosophy (and philosophy more generally) A brief history of

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1,202 results

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