And how to figure out what matters most to you.

Jonathan Fields is the author of several books, including SPARKED: Discover Your Unique Imprint for Work That Makes You Come Alive. He is also the host of two podcasts, Good Life Project® and SPARKED™.

This episode is part of our ongoing Sanely Ambitious series.

In this episode we talk about:

• What a "sparketype" is and how to use it to help your guide your life and make work decisions Embracing uncertainty
• Meditation and attention training for uncertainty
• The role of community in navigating uncertainty 
• How to make exercise meaningful

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• Sanely Ambitious

Career advice from a man who has walked the walk. 

Jordan Harbinger is a Wall Street lawyer turned podcast interviewer with an approachable style and knack for securing high-profile guests. His podcast, The Jordan Harbinger Show, was selected as part of Apple's "Best of 2018."

This episode is part of our ongoing Sanely Ambitious series.

In this episode we talk about:

• How to engage in networking without being gross. He has lots of interesting techniques here, including something called Gmail roulette
• He also has a cardinal rule that I found compelling
• We also talk about: The ripple effect of generosity
• How to ask for a raise
• The strategic value of asking for advice
• How to deal with a bad boss
• How to persuade and negotiate
• And the many problems with hustle culture

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• Sanely Ambitious

How to think about consciousness without breaking your brain.

Annaka Harris is the New York Times bestselling author of CONSCIOUS: A Brief Guide to the Fundamental Mystery of the Mind and writer and producer of the audio documentary series, LIGHTS ON. Her work has appeared in The New York Times, Nautilus Magazine, the Journal of Consciousness Studies, and IAI Magazine, and she is also an editor and consultant for science writers, specializing in neuroscience and physics. 

In this episode we talk about:

• What consciousness is—and why we should care about it
• The question of whether or not consciousness is a fundamental aspect of the universe (so literally—is consciousness embedded in the chair I'm sitting in?)
• Why thinking about this mystery can create a sense of awe (a reliable antidote to suffering)
• Meditation techniques for exploring consciousness
• The illusion of the self 
• The importance of challenging our intuitions
• And much more

Related Episodes: 

• The Fundamental Mystery of the Mind | Annaka Harris
• Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids
• #469. A Mystery That Matters | Anil Seth
• Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures

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Additional Resources: 

• wakingup.com/tenpercent
• LIGHTS ON
• The Candy House
• The Case Against Reality 
• On Having No Head: Zen and the Rediscovery of the Obvious 
• Ten Zen Questions: Susan Blackmore

Brother Pháp Dung discusses the life and teachings of Vietnamese Zen master, peace activist, poet, and author Thich Nhat Hanh.

In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him "an Apostle of peace and nonviolence" when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral.   

Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as "Thây," or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh's Plum Village tradition.

This episode was first published in March 2022.

This episode explores:

• The life of Thich Nhat Hanh: his path to Buddhism in the 1960's and his exile from Vietnam for opposing the war.

• The meaning of "wrong view" or wrong perception. 

• What non-separation and inter-being is. 

• Thich Nhat Hanh's view that birth and death are only notions.

• Grief, and why learning how to suffer will help you suffer less.

A 10-minute meditation that reminds you that you're not just a brain: there is also a body.

This meditation was originally part of one of Dan's recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.

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Make peace with the difficult parts of your personality.

Dr. Richard Schwartz is a contemporary psychotherapist, PhD in marriage and family therapy. He founded the Internal Family Systems Model (IFS) therapy system and has authored many books, most recently: The Internal Family Systems Workbook. 

In this episode we talk about:

• What Internal Family Systems (IFS) is
• The relationship between buddhism and IFS
• How to make peace with our parts without a therapist in the room 
• Dan volunteers as a guinea pig to show what it's like to work with your parts
• The definition of love
• The link between IFS and psychedelics

Related Episodes:

• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• How to Get Out of Your Head | Willa Blythe Baker
• Kryptonite for the Inner Critic | Kristin Neff
• Self-Compassion Ain't Always Soft | Kristin Neff
• The Voice in Your Head | Ethan Kross
• The Science Of Burnout — And How To Recharge From Stress | Kristin Neff and Christopher Germer
• The Science of Emotion Regulation: How It Impacts Health, Performance, and Relationships. | Ethan Kross
• Lessons From the World's Longest Scientific Study of Happiness | Dr. Robert Waldinger
• The Art of Growing Up, Jerry Colonna
• The Art and Science of the World's Gooiest Cliche | Barbara Fredrickson

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Additional Resources: 

• The Internal Family Systems Workbook is part of the new Sounds True Inner Workbooks series, which currently includes The Nervous System Workbook by Deb Dana and The Healing Anxiety Workbook by Sheryl Lisa Finn, with more titles planned.

One of the foundational Buddhist lists—a kind of GPS for enlightenment.

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 with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• The Eightfold Path, your GPS to enlightenment
• Generosity
• The importance of faith
• The wisdom of "I don't know" mind
• Various kinds of right view
• Unpacking right view on the Buddhist path 
• Practical tips for cultivating right view
  
  

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Recorded in January 2025 during the week of the Presidential inauguration, this conversation with CNN commentator Van Jones is less about politics and more about how we react to politics. You'll hear the questions that Van always asks himself before he goes on air, what he considers to be his purpose on earth, and how he thinks about the future. 

This conversation was part of a special Inauguration Week series which featured daily gatherings of the "Renegade Sangha," as Dan calls it, including guided meditations led by Dan, and interviews with thinkers to help us make sense of the moment. To join future live sessions, become a paid subscriber at DanHarris.com. You'll also get cheatsheets and transcripts for every episode, plus access to a community of other folks who take this stuff seriously. 

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The liberation that comes from realizing that you're never going to get everything done.

Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment. 

Oliver is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• What the term "imperfectionism" means
• The illusion of reaching a point where "everything's done"
• Why there's liberation in seeing how finite we are 
• Why small, imperfect actions are more valuable than perfect plans
• Why overplanning is a kind of avoidance
• How to make decisions 
• The importance of finishing things
• Who you should develop a taste for problems
• Why effort doesn't always equal value
• Why we need to stop protecting other people's feelings
• And the paradox of mattering immensely and not at all

Related Episodes:

• The Power of Negative Thinking 
• Time Management for Mortals

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They say enlightenment is always an accident. Here's how to make yourself more accident-prone.

Henry Shukman is a poet, author and Zen master in the Sanbo Zen lineage. He is founder of the Original Love meditation program, spiritual director emeritus at Mountain Cloud Zen Center and co-founder of the single-path meditation app The Way. His most recent books are Original Love: The Four Inns on the Path of Awakening and the Zen memoir One Blade of Grass. 

In this episode we talk about:

• Henry's awakening moment
• The meaning of the term "inn"
• We walk through the four inns
• We talk about loving your obstacles
• Whether finding a meditation teacher matters
• What koans are, and how they can enhance your practice

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Additional Resources: 

• Henry's meditation app, The Way

• Henry's latest book, Original Love

• Henry's website

We're going to give you a taste of the so-called "renegade sangha" sessions on DanHarris.com, which is powered by Substack. In those sessions, Dan usually guides a meditation and then takes questions. 

In this brief episode, you're going to hear one of the best, funniest, most relatable questions we have received to date.

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Dan deconstructs the Dharmic elements of the popular HBO show, with the co-host of The White Lotus Official Season 3 companion podcast.

Joshuah Bearman is a writer and film producer in Los Angeles. He has written for Wired, GQ, Harper's, Rolling Stone, and contributed to This American Life. Along with Jia Tolentino, Josh is the co-host of the The White Lotus Official Podcast.

In this episode we talk about:

• How Josh became interested in Buddhism 

• How Mike White, the writer and creator of The White Lotus, became interested in Buddhism 

• Buddhist concepts and themes all three seasons of The White Lotus

• Buddhist notions of self and identity

• Some paradoxes and pitfalls of Buddhism

• The perils of pleasure seeking

• Craving certainty as a bulwark against anxiety 

• The importance of repetition  of simple Buddhist ideas that we are programmed to forget 

• The Buddhist concept of attachment

• The three jewels of Buddhism and the importance of relationships

Related Episodes:

• Natasha Rothwell (White Lotus, How To Die Alone) On: Loneliness, Envy, People Pleasing, And Finding Your "Hell Yes"

• Michael Imperioli (From The Sopranos and White Lotus) Knows a Shitload About Buddhist Meditation 

• Holding it Together When Things Fall Apart | Pema Chödrön

• Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy

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Additional Resources: 

• The White Lotus Official Podcast

An old friend (and my spiritual brother) discusses some of the most important things he's ever learned.

Sam Harris is a neuroscientist, author, podcaster and the proprietor of Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• How to maintain equanimity in shitty situations 
• How to have compassion – or at least non-hatred – for people you disagree with politically 
• The illusion of free will and its relationship with compassion 
• The difference between dualistic and non-dualistic mindfulness
• The concept of having no head
• Why meditating with your eyes open can be super helpful
• And much more

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Additional Resources: 

• On Having No Head

Cross-training for your mind.

Diane Musho Hamilton is an author, award-winning mediator, and teacher of Zen. She is the author of three books on conflict resolution, relationships, and communication. Her latest book is Waking Up and Growing Up: Spiritual Cross-training for an Evolving World, co-authored with Gabriel Wilson.

Diane is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• What Diane means by spiritual cross training and waking up 
• Cultivating emotional maturity
• Foundations of Zen practice
• Integrating shadow and psyche
• The key aspects of living with purpose 
• The value of intention setting
• Ethical action and community

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• Dan's panic attack on live TV

How to boost your psychological immune system, the stoic way.

William "Bill" Irvine is the emeritus professor of philosophy at Wright State University in Dayton, Ohio.  He is the author of eight books that have been translated into more than twenty languages, including Guide to the Good Life: The Ancient Art of Stoic Joy and Stoic Challenge: A Philosopher's Guide to Becoming Tougher, Calmer, and More Resilient.

Bill is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• How Bill was first introduced to Stoicism (the story involves a midlife crisis and a banjo.) 
• The comparison between Stoicism and Buddhism
•  Psychological strategies for attaining equanimity 
• The practice of negative visualization
• Stoic approaches to handling anger and insults
• How to reframe setbacks as tests
• Stoicism VS emotional suppression
• Tools for navigating the challenges of our digital age
• What Stoics say about pursuing fame and status
• And why death is the "ultimate exam"

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Additional Resources: 

• Links to Bill's Waking Up content
• Links to Bill's books 

From punk rock to broadcast journalism. A veteran journalist shares her story.

Alisyn Camerota is an award-winning journalist and author. She recently wrote the memoir,  Combat Love: A Story of Leaving, Longing, and Searching for Home.

In this episode we talk about:

• Our mutual dislike of covering breaking news 
• How her turbulent teenage years helped her prepare for life's chaos 
• What "home" actually means
• How her childhood informed her own parenting style
• The delicate balance between giving your children too little or too much freedom
• What it means for a journalist to center themself in a story 
• Surviving the news 
• Coping with anxiety and media consumption
• And much more

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Additional Resources: 

• Alisyn Camerota on Substack
• Sanity Podcast

Plus more surprising information on this fundamental human drive.

Will Storr is a multi award-winning writer and Sunday Times bestselling author. His latest book is A Story is a Deal: How to use the science of storytelling to lead, motivate and persuade.

Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

In this episode we talk about:

• The key elements of a properly deployed story
• The different ways to measure status
• The three main ways humans compete for status
• The benefits of altruism as a source of status
• The  balance between self interest and altruism 
• How mindfulness factors into the status drive
• Managing our relationships with social media
  
  

Related Episodes:

• Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari

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You don't have to focus too maniacally on your breath; your body is part of the process, too. Our good buddy Joseph Goldstein shows you how to balance. 

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. 

This meditation is part of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you'll get a 30-day free trial—and you'll be supporting the 10% Happier team, too. Full and partial scholarships are available.

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Dr. Robert Waldinger talks about his new book The Good Life: Lessons From the World's Longest Scientific Study of Happiness, which explores lessons from the longest scientific study of happiness.

Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, the director of the Harvard Study of Adult Development at Massachusetts General Hospital, and co-founder of the Lifespan Research Foundation. He is also a Zen master and teaches meditation in New England and around the world. His TED Talk is one of the most viewed of all time, with over 43 million views. He's the co-author, along with Dr. Marc Schulz, of The Good Life.

In this episode we talk about: 

• What the Harvard Study of Adult Development is and how it got started

• How much of our happiness is really under our control

• Why you can't you be happy all the time

• The concept of "social fitness" 

• Why you should "never worry alone" 

• How having best friends at work can make you more productive

• And why, in his words, it's never too late to be happy

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Anxiety has long been a massive societal issue that spiked during the pandemic, and many of us are still feeling it in 2025.

In this episode, renowned Buddhist monk Yongey Mingyur Rinpoche talks in detail about how he personally works with anxiety and panic and the practices he draws upon when dealing with these states. 

Mingyur began doing long retreats in his teens and now teaches all over the world.  He's written the books The Joy of Living: Unlocking the Secret and Science of Happiness and In Love with the World: A Monk's Journey Through the Bardos of Living and Dying. He also oversees the Tergar Meditation Community, a global network of Buddhist meditation centers.  

This episode was originally published in July 2022.

In this episode we talk about: 

• Working with strong emotions using sound and the breath

• Deconstructing your reality to make it workable

• Understanding what awareness is in a Buddhist sense 

• How to make meditation free-range and available to you all times 

• The simple but also tricky advice of, "stop doing and just be" 

• When to take a step back or even take a break from meditation

• What Mingyur Rinpoche says is the true purpose of the practice.
  

This interview was recorded in person at the TED conference in April of 2022, where both Yongey Mingyur Rinpoche and Dan Harris spoke.

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Dan's best attempts to answer some listener questions from our Substack community. These questions came from our live Renegade Sangha session on April 8, and all of these sessions are open to paid subscribers. Check out how to join the party at DanHarris.com. 

How journaling can transform negative emotions into meaning and agency.

Suleika Jaouad is the author of the instant New York Times bestselling memoir, Between Two Kingdoms, which has been translated into over twenty languages, and her highly anticipated new book, The Book of Alchemy, forthcoming in April 2025. She writes the popular weekly newsletter, the Isolation Journals.

In this episode we talk about:

• Suleika's new book, The Book of Alchemy
• On working with fear and vulnerability 
• Journaling prompts from The Book of Alchemy
• Why Journaling is a team sport
  

Related Episodes:

• The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris)
• Life, Interrupted | Suleika Jaouad 

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Additional Resources: 

• Buy the Dump It Here journal

Upgrade your relationship to your wallet.

Lewis Howes is the host of the School of Greatness podcast. He has written several bestselling books. His newest is called Make Money Easy: Your Path to Peace, Freedom, and Financial Abundance. 

In this episode we talk about:

• Overcoming setbacks
• The evolution of podcasting
• Developing a personal mission to help you persist through challenges 
• Habits and mindset shifts to make money easier
• Figuring out your money story and money style…and how this can lead to a money strategy 
• How to continually evolve your relationship to money 
• How to handle money in romantic relationships 
• The art of clearing unnecessary things off your plate so you can grow
• The value of generosity

Related Episodes:

• Lewis Howes, Former Pro-Athlete on Removing 'Mask of Masculinity'
• What Is Holding You Back From Greatness? | Lewis Howes
  

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Why even self-help authors can still be messy.

Glennon Doyle is the CEO and Founder of Treat Media, an award-winning media company that makes art for humans who want to stay human. She is an author, podcaster, producer, and philanthropist. Her books include the #1 New York Times bestsellers Untamed and Love Warrior; the New York Times bestseller Carry On, Warrior; and Get Untamed: The Journal.

Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup champion,  six-time winner of the U.S. Soccer Athlete of the Year award and one of Time's Most Influential People. She is a founder of Treat Media, and the author of the #1 New York Times Bestseller Wolfpack and the New York Times bestseller Forward.

In this episode we talk about:

• Significant personal struggles that happened simultaneously for Glennon, Abby, and Glennon's sister, Amanda
• How that led to them writing a book about the fundamental life questions they believe everyone grapples with
• Why people in the self-help world don't always have their shit together
• Why trauma leads to dissociation 
• How to "go on" after the experience of grief
• Why we are the way we are
• Family roles, attachment theory, and learned behaviors
• The possibility of personal change
• Our thoughts on the latest season of the White Lotus
• And much more

Related Episodes:

• Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation
• Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

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Additional Resources: 

• We Can Do Hard Things Book
• We Can Do Hard Things Podcast
• Treat Media
• Untamed
• Wolfpack
• Intimate Terrorism by Michael Vincent Miller

On psychoanalysis, which we haven't talked about much on this show.

Dr. Orna Guralnik is a psychoanalyst and writer. Her writing centers on the intersection of psychoanalysis, dissociation, and cultural studies. She has completed the filming of several seasons of the docu-series Couples Therapy.

In this episode we talk about:

• The relationship between happiness and truth 
• How to cultivate love from within
• Practices to support us in being more open-minded (to avoid what she calls a "splitting" mindset)
• Trans-generational history, and how it impacts our personal lives and relationships (in other words, how the ghosts of your ancestors operate in you now)
• One single, powerful question to ask yourself when you get annoyed
• The overlap between Buddhism and psychoanalysis

Related Episodes:

• Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova
• George Saunders on: "Holy Befuddlement" and How to Be Less of a "Turd"
• The Profound Upside of Self-Diminishment | George Saunders
  

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Plus how to speak up and challenge your own tribe, how to successfully engage with people you disagree with, and more.

Jenara Nerenberg is a journalist and author. Her latest book is called Trust Your Mind: Embracing Nuance in a World of Self-Silencing. She holds degrees from the Harvard School of Public Health and UC Berkeley. She lectures widely on rhetoric, psychology, neurodiversity, sensitivity, innovation and communication. 

In this episode we talk about:

• The phenomenon of groupthink—and its health implications
• The health implications of self-censoring
• Vulnerability in the age of social media
• The role of comedy in pushing back against social norms
  

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A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for.

Related episode:
Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative

Joseph Goldstein's book of poetry: Dreamscapes of the Mind

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We're excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed. 

How to beat perfectionism without lowering your standards.

Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety.

In this episode we talk about:

• The relationship between perfectionism and anxiety
• The definition of perfectionism–and why the word is actually a misnomer
• Dr. Hendriksen's own struggles with perfectionism, and how they manifested physically
• The difference between healthy perfectionism and unhealthy perfectionism
• Changing your relationship with your inner critic 
• Shifting from rigid rules to flexibility
• Keeping high standards while making room for mistakes
• Overcoming procrastination
• Navigating social comparison
• And much more

Related Episodes:

• Strategies for Social Anxiety | Ellen Hendriksen
• Ellen Hendriksen, Rising Above Social Anxiety
• The Voice in Your Head | Ethan Kross 
• How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt

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Additional Resources:  

• Ellen Hendriksen on Substack

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. 

This episode also explores:

• How and why to view your anger with skepticism
• The relationship between self-love and personal ethics
• What to do if you think you're a good person but have no interest in changing your behavior to get better
• How to handle a nagging sense of moral un-justifiability
• And how Matthew has arrived at a place of relative peace with his own mortality.

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We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you'd find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It's been so much fun to hear from you, and to help you hear from each other. 

Today's guided meditation is taken from our sangha gathering on April 23. It's super simple and good for both beginners and experienced meditators alike. 

If you enjoyed that and would like more opportunities to meditate together, here's what we've got coming up for you in June: 

• on the podcast, we're bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you'll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion
  
  
• and we're super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we've been wanting to offer for a long time and I'm thrilled that we're finally doing it.

Visit DanHarris.com for all the details

Distraction is making you anxious and sleepless. Here's how to fix it.

Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book "The Distracted Mind: Ancient Brains in a High-Tech World". 

In this episode we talk about:

• The impact of multitasking on our attention, relationships, emotions, anxiety, and memory
• The difference between top-down and bottom-up attention
• What it means to have cognitive control—and some practical tools for restoring your own cognitive control. 
• Controversial technologies that could eventually help us have a stronger brain
• The impact of music and rhythm on the mind
• And how to use technology for your brain's benefit

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An often overlooked secret to improving your meditation practice.

Sebene Selassie, 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 also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod.

Register for Meditation Party at the Omega Institute, Oct 24–26, 2025.  

In this episode we talk about:

• The perks of meditating with friends
• The importance of friendship in chaotic times 
• How to have difficult conversations 
• Authenticity vs wanton oversharing
• Working with the thorny stuff that can come up in relationships
• Advice for people pleasers
• Building meaningful relationships in the age of social media
  

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

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Editor's Note (March 2026): This episode contains a brief reference to Peter Attia. Since this episode was published, documents released by the Department of Justice have revealed Peter Attia's connection to Jeffrey Epstein. We find these revelations deeply troubling and do not condone any association with Epstein or his activities. Please know that we have removed our interviews with Peter Attia from our library.

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Behind the scenes of this year's Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. 

Today we're kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It's all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage.

This is our most ambitious version of Get Fit Sanely. We're dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body.

In this episode we talk about:

• Selecting guests and topics for this year's iteration of the series 
• How our producers let curiosity guide their thinking
• How this year's episodes build on what we've covered in the past
• Where our producers' personal stories come into play 
• And an exciting new component we're finally able to offer (hint: it's guided meditations)

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• Get Fit Sanely: the podcast playlist
• The Anti-Diet | Evelyn Tribole
• Can You Get Fit Without Self-Loathing? | Cara Lai
• How To Outsmart Your Pain | Christiane Wolf

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Including: "exercise snacking," prioritizing play, and overcoming "revenge bedtime procrastination."

Marielle Segarra is a reporter and the host of NPR's Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives.

In this episode we talk about:

•  How and why Marielle got interested in this stuff 
• Exercise and sleep tips that Marielle has incorporated into her own life. 
• Something called, "revenge bedtime procrastination" – and how to work with it
• Some key learnings from Marielle's experience with cancer
• The link between fitness and play—and why play is so important for human flourishing
• How to assess how much play you're getting and tips for getting more of it
• The very subtle but important question of letting go of outcomes—in other words, not pursuing all of this stuff with so much of an agenda— and actually enjoying the process 

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• How to Change Your Habits | Katy Milkman
• LifeKit's A behavioral scientist's advice for changing your life 
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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Beyond the cliché: listening to your body.

Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of "Outsmart Your Pain" and the coauthor of "A Clinician's Guide to Teaching Mindfulness". She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons.

In this episode we talk about:

• How to develop and hone interoception
• How to do practices like a body scan — and how helpful it can be for all aspects of life
• How to shift how we relate to our body
• The four foundations of mindfulness — one of the crucial discourses of the Buddha 
• What a healthy relationship to the body looks like 
• Translating monastic practices to our modern day lives 
• How to reduce stress and suffering in the body 
• Indifference vs equanimity / serenity 
• Helpful questions to ask yourself in cultivating a new relationship with your body 
• The four sources of reluctance or resistance to exercise 
• Discipline vs self-compassion 
• Unpacking the dysfunction among people who overexercise 
• What we can learn from injury 

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• How To Outsmart Your Pain | Christiane Wolf
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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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 Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. 

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• The Neuroscience of Exercise | Wendy Suzuki
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist
  
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Simple and realistic strategies from an ultra-endurance athlete.

Rich Roll is a vegan ultra-endurance athlete and full-time wellness & plant-based nutrition advocate, podcast host, public speaker, and inspiration to people worldwide as a transformative example of courageous and healthy living.

This episode is part of our ongoing Get Fit Sanely Series. 

In this episode we talk about:

• How to harness the power of momentum 
• The importance of intrinsic motivation
• What being "in shape" actually means 
• Practical tips for people who aren't ultra-endurance athletes
• Why so many people hate vegans and why you should eat more plants anyway
• Unhealthy obsessions with being healthy and the dangers of orthorexia
• Addiction, recovery, and healing childhood wounds
• What Rich's exercise regime looks like now
• Psychedelics and non-duality
• And much more

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• The Anti-Diet | Evelyn Tribole
• Get Fit Sanely: the podcast playlist

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

Additional Resources: 

• The Rich Roll Podcast
• Voicing Change Media
• Links to Rich's books 

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

A roadmap for a more balanced life.

Claudia Hammond is an award-winning broadcaster, author, and psychology lecturer. In her work she shares the ways that psychological and medical research can help us in our everyday lives, whether through radio, TV, podcasts, public events or books. 

This episode is part of our ongoing Get Fit Sanely series. 

In this episode we talk about:

• How to define rest
• The health risks of fatigue 
• Why your rest is more effective if you don't feel guilty about it
• Why watching TV is so restful (in moderation) 
• Why taking breaks shouldn't be considered a reward 
• How to create your own personal prescription for rest
• Why a "resting state" for the brain is actually quite active
• The restful act of daydreaming (when it doesn't lead to ruminating) 
• Heat therapies for reduced cortisol levels
• Why some forms of movement and exercise can be restful
• The #1 most restful activity based on her research
• And practical advice for incorporating more rest into your busy life
  

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• Get Fit Sanely: the podcast playlist
• Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen

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Additional Resources: 

• The Art of Rest
• The Keys to Kindness
• Healthcheck
• All in the Mind

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

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 Traci who was introduced to the transformative concept of intuitive eating through our episode with dietician Christy Harrison. 

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

• How To Embrace the Anti-Diet | Christy Harrison
• The Anti-Diet | Evelyn Tribole
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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Why it matters for mental health; how to make improvements without succumbing to snake oil; and why you should be looking at your poop.

Dr. Robynne Chutkan is a board certified gastroenterologist and the author of the four books Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut. She's also the host of The Gutbliss Podcast.

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

In this episode we talk about:

• The relationship between gut health and mental health
• The microbiome, why it's important, and how you can view the microbiome through a Buddhist lens
• A crash course on the digestive system
• How to navigate the snake oil – and why some supplements you are taking could be making your gut worse 
• We go deep on acid reflux 
• The downsides of chewing gum
• Distinguishing belly fat vs bloat
• Why not all gas is bad
  

Related Episodes:

• Your Brain on Food | Dr. Uma Naidoo
• The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner
• How To Get The Physiological And Psychological Benefits Of Nature If You Don't Live Near Nature | Dacher Keltner
• The Science Of Walking: The Benefits Of Walking In Nature, Walking Meetings, And Walking Meditation | Dacher Keltner
• I Just Went Through A Career Earthquake. Here's What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris
• Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big
• How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ

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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 our ongoing Get Fit Sanely series. 

In this episode we talk about:

• The connection between our muscles and mental health 
• The many benefits of strength training 
• How society, culture, and history have shaped the way we think about beauty standards and strength 
• Misconceptions about the six-pack 
• Running as a tool for healing
•  The psychological impact of realizing your own physical potential 
• The symbolism and science of the push-up
•  The connection between our muscles and our longevity
• Practical advice for beginning strength training
• And food habits that supports muscle growth

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

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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 meditation practices to diverse communities. She is one of the founding teachers at the East Bay Meditation Center, located in downtown Oakland, CA and has practiced and studied Buddhist philosophy in both the Theravada and Tibetan schools of Buddhism since 1999.

In this episode we talk about:

• How Spring came to write about Harriet Tubman's life
• Her work with plant medicine and the shamanic tradition
• The dream and the "conversations" Spring had with Tubman
• Why we are all so interested in ancestry
• How we can deepen our relationship with our ancestors
• Family Constellation Therapy as a modality for doing ancestry work
• Spring's own family history
• Why she is still processing the experience of writing her book about Harriet Tubman
• What she means by the "inner underground railroad" and how it is alive today
• And, how, in the inner underground railroad, freedom equates to nirvana 

Content Warning: mentions of suicide

This episode originally aired in February 2023, and we're re-airing it today for two reasons: first, because it's awesome; and second, because Spring needs help.  A few months ago, Spring was hit by a delivery truck while crossing the street in Atlanta. She suffered extensive injuries and has been largely unable to work since then. As a result, she's been experiencing some financial distress between her mounting medical bills and her inability to be fully employed. 

We've teamed up with the meditation teachers Jack Kornfield and Trudy Goodman to start a GoFundMe page to help Spring raise a little bit of money. Jack, Trudy and Dan have all contributed. If you can make a contribution, please do. No amount is too small. 

You can find the GoFundMe here: https://www.gofundme.com/f/support-spring-washams-healing-journey

Related Episodes:

• The Dharma of Harriet Tubman | Spring Washam
• Spring Washam, 'What Was Creating All This Suffering?'
• Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan's Close Friend, Zev Borow)

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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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• An Owner's Manual for Your Body | Juliet and Kelly Starrett
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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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 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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 2024 – and it's part of our Get Fit Sanely series.

In this episode we talk about:

• The two important questions to ask yourself in order to get out of bed in the morning
• Techniques to help you find your "why"
• Ways to combat the "three deadly i"s
• The power of community – and how to find one
• How to track your fitness and wellbeing
• And much more

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 Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• Get Fit Sanely: the podcast playlist
• The Dharma of Harriett Tubman | Spring Washam 

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

Additional Resources:

• System Catalysts episode with Morgan and Dr. Bennett

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

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 Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

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 talk about:

• Why humans today are busier and more overwhelmed than ever before 
• Why monastics aren't immune to burnout
• How  busyness is thrust upon us by the world, but it's also the result of us running from the shit we don't wanna face
• Practical tools for addressing busyness and burnout 
• Why doing nothing is an art
• The role of perspective—and how contemplating your own death can be a huge source of perspective 
• The practice of total relaxation
• How to have healthy boundaries without armoring up
• How to say no without pissing people off
•  How to protect ourselves in toxic environments
• And much more

Related Episodes:

• The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu

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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 Resources: 

• Search Engine podcast
• Starter playlist of Search Engine favorite episodes
• Psychic medium Laura Lynne Jackson
  

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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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 to avoid passing your anxieties onto your children
• The making of her latest flick, M3GAN 2.0
• And much more

Related Episodes:

• Alexander Dreymon (Star of Netflix's "The Last Kingdom") on: Therapy, Marriage, Anger, Masculinity, Meditation, and Being Nice (Even If You're a Viking)

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Additional Resources: 

• Listen to Allison's new podcast, Landlines. New episodes drop every Monday.

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris