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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

01:17:17

Jack Kornfield on How to Stay Sane in Insane Times

10% Happier with Dan Harris ·

2025/12/03

Plus: Saying thank you to your anxiety and the opportunity in the dumpster fire. Jack Kornfield, who trained as a Buddhist monk in the monasteries of Thailand, India and Burma, then returned to the US, where he became one of the leading voices in Buddhism in the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, with Sharon Salzberg and Joseph Goldstein, then he went on to start the Spirit Rock Medication Center in Woodacre, California. He's written many books, including

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01:15:53

Do You Care Too Much What Other People Think of You?...

10% Happier with Dan Harris ·

2025/12/01

Practical tools to turn down the volume on fawning. Dr. Ingrid Clayton is a licensed clinical psychologist with a master's in transpersonal psychology and a Ph.D. in clinical psychology. Her book is FAWNING: Why the Need to Please Makes Us Lose Ourselves—and How to Find our Way Back. In this episode we talk about: What is fawning, actually Chronic vs situational fawning The physiological ramifications of fawning How power plays into all of this Ways to get clarity around unseen bruises and

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27:35

Working With a Brain That Doesn't Behave | Jeff Warren

10% Happier with Dan Harris ·

2025/11/30

Ever feel like your mind is constantly bouncing around? You're not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately. What you'll learn in this episode: How to create a "home base" in meditation—an anchor to return to

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44:12

When Your Mind Won't Stop, Try This | Vinny Ferraro

10% Happier with Dan Harris ·

2025/11/28

If you've ever felt like your inner life is a clenched fist — tight belly, buzzing chest, racing mind — this conversation is for you. In this live session from our DanHarris.com sangha, the great Vinny Ferraro takes us on a kind of "return to the body" safari: soft-belly practice, heart-work, nervous system regulation, forgiving the seemingly unforgivable, and what it actually means to stop becoming and just be here. We also get into the weirdness and power of meditating together online, the

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01:09:36

Why You Always Want More, And How To Fix It | Michael...

10% Happier with Dan Harris ·

2025/11/26

Learning how to thrive with enough. Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He also shares his ideas on his popular newsletter, 2% with Michael Easter. In this episode we talk about: The evolutionary roots of overconsumption The challenges of having an ancient brains in a modern world The Scarcity mindset vs. the abundance mindset Understanding what Michael calls the "scarcity loop" – and how to apply it to daily life Tactical ways to

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53:45

A Radical Buddhist Antidote for Anxiety | John...

10% Happier with Dan Harris ·

2025/11/24

Combining modern science and ancient Buddhism to treat anxiety, anger, and impatience. John Makransky is a professor of Buddhism and Comparative Theology at Boston College, AND ordained as a Tibetan Buddhist lama. Paul Condon is an associate professor of psychology at Southern Oregon University and a research fellow at the Mind & Life Institute. Both are the authors of How Compassion Works: A Step-by-Step Guide to Cultivating Well-Being, Love, and Wisdom. In this episode we talk about: The sales

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01:02:41

Why Work Feels So Hard — And What to Do About It

10% Happier with Dan Harris ·

2025/11/23

We're bringing you an episode of one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos, on which Dan was a guest. We can spend a lot of time working – and it gives us fulfillment, social interaction and fun – but still one in five of us say our workplaces are "toxic". And even the best jobs can sometimes be stressful and draining. So how do we set ourselves up to thrive at work? Dan joins Dr Laurie Santos to explore strategies to be a happier employee and a better employer.

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31:12

The Dharma of Anxiety and Depression | Leslie Booker

10% Happier with Dan Harris ·

2025/11/21

Anxiety. Depression. Perfectionism. Dan and meditation teacher Leslie Booker get real about how these challenges show up in their own lives — and how mindfulness, community, and sometimes medication can actually help. Recorded live at New York Insight, this conversation is honest, funny, and surprisingly hopeful. Related Episodes: Buddhist Lessons on Anxiety | Leslie Booker Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join

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01:31:13

How To Get Out Of Your Head: Joseph Goldstein and Sam...

10% Happier with Dan Harris ·

2025/11/19

Which is the best path to freedom? 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. Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app. This episode is the first installment of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app

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01:14:05

Longevity Science Without the Fear or Bullshit | Dr....

10% Happier with Dan Harris ·

2025/11/17

An expert in Gerontology shares the four core habits for aging well. Dr. Kerry Burnight is a gerontologist, caregiver advocate, and founder of the Gerontology Institute at UC Irvine. Her new book, Joyspan: The Art and Science of Thriving in Life's Second Half, offers a practical framework for aging not just longer, but better. In this episode we talk about: Misconceptions about the aging process The anti-aging industry and what it gets wrong Four core habits for aging well How to diversify

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28:40

Why You're Always Half-Stressed — and How to Chill |...

10% Happier with Dan Harris ·

2025/11/16

If you feel like you spend most of your day on edge — not totally panicked, but not exactly calm either — you're not alone. Most of us live in what meditation teacher Dr. Christiane Wolf calls "yellow mode": a state of low-level vigilance that keeps us productive, but also keeps us anxious, reactive, and exhausted. In this conversation with DJ Cashmere, Christiane unpacks why our nervous systems get stuck in that yellow zone and what we can actually do to shift back into "green mode" — the state of

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41:58

Sebene Selassie On How To Be "Non-Attached" When the...

10% Happier with Dan Harris ·

2025/11/14

How do you stay calm when the stakes are sky-high — like your kid's health, your partner's wellbeing, or the future of the planet? How do you face chronic pain without falling into self-pity? And how do you actually turn meditation from a good intention into a real habit? In this bonus episode, Dan sits down with the brilliant meditation teacher and author Sebene Selassie for one of our weekly live sessions — a combo of guided meditation and audience Q&A that usually happens for subscribers over at

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01:14:49

How to Engage with Technology Without Losing Your...

10% Happier with Dan Harris ·

2025/11/12

How not to forget what actually matters. Soren Gordhamer is the host of Wisdom 2.0, a conference about mindfulness and compassion in the modern age. He's also a Co-Founder and General Partner of Wisdom Ventures, which invests in companies creating a more just and compassionate world. His new book is called THE ESSENTIAL: Discovering What Really Matters in an Age of Distraction. In this episode we talk about: What Soren means by "the essential" The current and future impact of AI on the economy,

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01:18:24

Overwhelmed? Over-Scheduled? Burnt Out? Here's the...

10% Happier with Dan Harris ·

2025/11/10

How to focus your "genius energy" on what matters most. Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort. In this episode we talk about: The concept

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13:25

How to Co-Opt All the Stuff That Gets in the Way of...

10% Happier with Dan Harris ·

2025/11/09

It's one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what's in the way is the way. If you've ever sat down to meditate and thought, "Ugh, I can't focus — my mind's all over the place," or, "If only this restlessness would go away, then I could really meditate," this one's for you. Christiane's going to show us how those so-called obstacles — the distractions, the boredom, the racing thoughts — can actually become the practice itself. All this

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57:10

Is the News Making You Hate Everybody? Here's a...

10% Happier with Dan Harris ·

2025/11/07

We're sharing an episode of The Paula Faris Show on which Dan was a guest. Here's Paula's introduction: From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesson in empathy, curiosity, and the beauty of bridging divides. In this candid and

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01:15:42

How To Be Less Tense | GuoGu

10% Happier with Dan Harris ·

2025/11/05

Plus: How to take your thoughts less seriously and be the calmest person in the room. GuoGu (AKA Dr. Jimmy Yu) is the founder of the Tallahassee Chan Center and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including The Essence of Chan (2012), Passing Through the Gateless Barrier (2016), and Silent Illumination (2021). In this episode we talk about: Embodied experiencing How words and language shape our reality The practice

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01:07:49

Are They Really a Narcissist? Do They Really Have...

10% Happier with Dan Harris ·

2025/11/03

How to handle people better. Isabelle Morley is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is They're Not Gaslighting You: Ditch the Therapy Speak and Stop Hunting for Red Flags in Every Relationship. In this episode we talk about: The difference between abuse and bad

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30:55

Is Your Ambition Rooted in Trauma? | Christiane Wolf

10% Happier with Dan Harris ·

2025/11/02

What if the very thing you think is blocking your progress in meditation — or in life — is actually the doorway forward? In this conversation with Dr. Christiane Wolf, hosted by DJ Cashmere, we explore how to work with expectations, frustration, and the belief that life needs to be different before we can be okay. Christiane shares clear, compassionate wisdom for turning toward difficulty instead of fighting it — and for discovering that what feels like the problem can become the path. Christiane is

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39:15

Duct Tape for Your Inner Critic (Gently, of Course) |...

10% Happier with Dan Harris ·

2025/10/31

If your inner narrator won't give it a rest — constantly judging, narrating, or second-guessing you — you're in good company. In this live conversation from our weekly Substack sessions, Dan sits down with meditation teacher Dawn Mauricio to explore how to work with the nonstop chatter in your mind. They dig into common pitfalls like self-judgment, overthinking, and the feeling that you're "failing" at meditation — and how small mindset shifts can turn those moments into wins. Dawn offers practical,

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1,224 results

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