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, our mental health, and society at large 
• What Soren thinks the world looks like in 5, 10, 15 years from now
• Useful strategies for managing technology with an iota of balance and wisdom
• How to get familiar with the unseen stories that run your life—so that they Don't have so much power over you
• The number one question for our time, per Soren 
•  Whether or not we humans are actually going to do this "essential" work before it's too late
• Whether the people designing these systems have the best interest of the species at heart

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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 Meditation Center. Grab your tickets here!

Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

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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 of "Wise Effort" ( aligning your energy and actions with your core values)
• The practice of diffusing your thoughts
• Three things that get in the way of "Wise Effort" 
• The role of radical acceptance
• How to spot "energy depletors" 
• A practice she calls  "Yes, yes, thank you, thank you" 
• And much more

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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 Meditation Center. Grab your tickets here!

Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

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AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
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Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart.

In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality of those connections goes up when you're less stuck in your own head."

Episode References:

Dan Harris: https://www.fastersmarter.io/guests/dan-harris/

Dan's Books: http://fastersmarter.io/10-percent-happier

https://fastersmarter.io/meditation-for-fidgety-skeptics


https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/

https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/

https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/

https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/

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 Meditation Center. Grab your tickets here!

Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

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

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

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

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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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

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. 

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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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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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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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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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 

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 Meditation Center. Grab your tickets here!

Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!

Join Dan's online community here

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

Thanks to today's sponsor:
 BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier. 

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

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

Additional Resources: 

• Dan's panic attack on live TV

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

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

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

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

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.

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 this episode we talk about:

• A counterintuitive secret to performing under pressure
• How to "relanguage" the story you tell about yourself
• A crucial life question that everyone should be asking themselves
• Practical tools for "inner excellence"
• Jim's Four Daily Goals
• Cultivating non-attachment to results 
• How to be less afraid of fear
• The "expect nothing" rule 
• And the role of faith in his life

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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 here!

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 Meditation Center. Grab your tickets here!

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

Thanks to our sponsors: 

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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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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.

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

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 reduce perfectionism and boost confidence so you can be more effective in every area of your life.

Susan (Sue) Ashford is an award-winning scholar and Professor at the University of Michigan, Stephen M. Ross School of Business. Her passion for helping people to be maximally effective in their work lives has driven her teaching and research work on self-management, proactivity, change from below, and leadership and its development. 

This episode is part of our ongoing Sanely Ambitious series. 

In this episode we talk about:

• The concept of "flexing"
• The pernicious role of fear and anxiety
• The crucial difference between a performance mindset and a learning mindset
• Practical tools for changing your mindset
• What it means to unleash your inner scientist
• The importance of getting feedback (and why some people struggle asking for it)
• The concept of re-storying (reframing negative perspectives) 
• Why we should  savor successes
• How to be interpersonally successful
• And much more
  

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Additional Resources:

• The Power of Flexing
• Ari Weinzweig 
• Reboot by Jerry Colonna
• Ego Free Leadership 

This one's simple and easy -- and features some of Dan's favorite instructions from Joseph Goldstein.

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. 

Lessons learned from 12 years of serious meditation.

Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. 

In this episode we talk about:

• How to burn off your mind's conditioning
• The suffering that comes from clinging in a world characterized by relentless change
• What selfless listening is, and how to do it
• The liberation that comes from equanimity
• Some of the incredibly valuable lessons he's learned from 12 years of meditation
• How to make better decisions for your future self
• How to have boundless compassion without being a pushover
• Why  being able to see perspectives outside of your own is a sign of intelligence and mental strength
• And much more
  
  

Related Episodes:

• Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion
• The Dharma of Instagram

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Additional Resources: 

• How To Love Better
• The Inward Trilogy
• Yung Pueblo on Substack 
• Yung Pueblo on Instagram
• Insight Meditation Society
• Dhamma.org

A Harvard doctor on how she went from stress patient to stress expert.

Dr. Aditi Nerurkar is a Harvard stress expert, and the author of The 5 Resets: Rewire Your Brain and Body For Less Stress and More Resilience.

In this episode we talk about:

• Healthy stress vs. unhealthy stress 
• The distinction between stress and burnout
• What Dr. Nerurkar calls "toxic resilience"
• Finding quiet in a noisy world 
• The relationship between scrolling and sleeping
• The gut-brain connection
• Key breathing exercises
• Dealing with your inner critic 
• How to avoid what she calls "revenge nighttime procrastination" 
• Exercises to help you get into your "future self"
• The rule of two strategy
• And much more

Related Episodes:

• Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction
• Stress Better, Modupe Akinola
• How to Thrive Under Stress | Elizabeth Stanley, PhD
• The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris)

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Additional Resources: 

• Aditi on Substack

Dan and executive producer DJ Cashmere talk about how we're putting "sanely ambitious" into action on our team; plus, an important update on how to listen to the podcast ad-free.

In this episode we talk about:

• How rest and productivity are two sides of the same coin

• What psychological safety looks like on a small, creative team

• Having a "parking lot" for great ideas that we aren't ready to do

• Other ways we're navigating some big changes in our business

Related episodes: 
Work Less, Get More Done | Alex Soojong Kim-Pang
Digital Minimalism | Cal Newport
Help, Work Sucks | Cal Newport
How to Be Productive Without Burning Out | Cal Newport

BIG NEWS:
Paid subscribers can now listen to the 10% Happier podcast ad-free by going to podcast.danharris.com! If you're not a paid subscriber, you will be prompted to sign up there. It's another one of our perks for our paid subscribers, including transcripts and cheat sheets for every episode, plus live guided meditations and Q&A sessions with Dan.

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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 intuition, movement breaks, and even fidgeting.
• The importance of gesture and movement—why sitting perfectly still actually makes thinking harder for many of us.
• Tips for "thinking with your surroundings"—from stepping outdoors to using evocative objects and whiteboards to organize your ideas.
• The social side of thinking: how to learn from experts, think with peers, and harness the intelligence of groups.
• The challenges—and potential—of group collaboration, avoiding the pitfalls of groupthink, and fostering what psychologists call "groupiness."
• The concept of "extension inequality": why access to the resources that enhance thinking—like nature, movement, and mentorship—is not distributed equally, and why that matters.
• And finally, why returning to the way kids learn—using hands, bodies, play, and connection—might actually be good for all of us.

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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 here!

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 Meditation Center. Grab your tickets here!

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

Secrets from the massively popular Stanford business school course on interpersonal hygiene.

Carole Robin and David Bradford taught the most popular elective course at the Stanford Graduate School of Business for a combined total of 75 years. Officially, the name of the course is Interpersonal Dynamics, but everybody calls it "Touchy-Feely." Together they have written the new book, Connect: Building Exceptional Relationships with Family, Friends, and Colleagues.

We dive into the six hallmarks of what they call "exceptional relationships," how to be honest and vulnerable without overdoing it, why the questions "how am I feeling?" and "how are you feeling?" are central to improving our communication, the inevitability of risk when you set out to deepen a relationship, and why meditation is helpful in all of this.

This episode originally aired in 2021.

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Additional Resources: 

• Brené Brown
• https://connectandrelate.com/

Why knowing your tendency can improve your life.

Susan Cain is the author of the #1 New York Times bestsellers Quiet: The Power of Introverts in a World That Can't Stop Talking, and Bittersweet: How Sorrow and Longing Make Us Whole. Her Kindred Letters newsletter is read by people in all 193 countries and all 50 American states. Join her at TheQuietLife.net.

In this episode we talk about:

• How to know if you're an introvert or extrovert
• The strengths of introversion – and how these can you no matter where you are on the introvert / extrovert spectrum 
• Techniques to improve your relationships and work life 
• How to design your life around where you do your best – including figuring out your true goals
• The perks of exposing ourselves to the things we fear the most
• The paradox of anxiety and shyness
• And why introverts and extraverts often get along so well—something Susan calls "introvert/extrovert synergy"

Related Episodes:

• What Is Sadness Good For? | Susan Cain

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Additional Resources: 

• The Quiet Life with Susan Cain | Substack

What it is, how beginners can get a taste, the dangers of striving, and whether tech can make it easier.

Dr. Matthew D. Sacchet, Ph.D., is an Associate Professor and the Director of the Meditation Research Program at Harvard Medical School and Massachusetts General Hospital (Mass General). Since 2012, he has authored more than 120 publications, presented more than 150 times at international, national, regional and local conferences and speaker series, and been cited more than 8,000 times.

In this episode we talk about:

• What Matthew's learning about advanced states of meditation, and what they do to the brain
• What relevance advanced meditation might have for the rest of us
• How we might get a taste of these states ourselves
• Whether technology might ultimately help some of us advance more quickly
• The psychological risks of practicing deep end meditation

Related Episodes:

• Dr. Richie Davidson, Daniel Goleman – Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body
• Nirvana | Joseph Goldstein
• A Meditator in the Arena | Sam Harris
• Willoughby Britton, Jared Lindahl -- Does Meditation Have a Dark Side

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Additional Resources:

• Meditation Research Program at Harvard
• Matthew Sacchet on X (Twitter)
• Matthew Sacchet's LinkedIn

Featuring a meditation teacher, author, professor, and dedicated experimenter with these molecules.

Jay Michaelson is a journalist, meditation teacher, rabbi, and professor of religious studies whose work for the last several years has been focused on psychedelics, meditation, and spirituality.

Jay is a field scholar at Emory University's Center for Psychedelics and Spirituality, and a fellow at Harvard Law School's project on Psychedelic Use, Law, and Spiritual Experience. He is currently a visiting professor at Harvard Law School, teaching courses on psychedelics, law, and religion.

In this episode we talk about:

• Everything you should know about psychedelics if you're wondering whether to give them a try
• What the research shows thus far
• The differences among various compounds
• The overlap between meditation and psychedelics
• The difference between spirituality and healing
• The dizzying question of whether these medicines have a separate consciousness 
• And more

Related Episodes:

• Psychedelics and Meditation | Michael Pollan - by DB - Dan Harris
• What to do About Eco-Anxiety | Jay Michaelson

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Additional Resources:

• Both/And with Jay Michaelson
• A special guided meditation from Jay to accompany this episode 
• Two free upcoming events:
• Emory Science on Spiritual Health Conference (free, online) 
• Harvard Symposium on Psychedelics in Monotheistic Traditions (which Jay co-chairing)

A node of sanity in these challenging times.

Bill Weir is America's leading climate reporter. His new book is a celebration of our planet and human brilliance. It is a hopeful plea for communities to rally around nature, new ideas and each other, to create the kind of resilience that lasts generations.

In this episode we talk about:

• How a hotter earth is increasingly changing our lives
• Why some experts say the climate issue is half physics, half psychology
• How to work with feelings like rage and despair
• Why so many of us look away from the climate crisis
• Why acceptance is not surrender
• And the utility of class psychological frameworks, including Maslow's Hierarchy of Needs and Elisabeth Kübler-Ross' Five Stages of Grief

Related Episodes:

• What to do About Eco-Anxiety | Jay Michaelson

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Additional Resources:

• Order Life as We Know It (Can Be)

One of my favorite episodes that we've recorded in a long while.

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 Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

This year, IMS printed a collection of Joseph's poetry, titled Dreamscapes of the Mind: Poems and Reflections. The book includes 21 poems and almost a dozen short verses.

We have made copies available for a suggested donation of $12 to support IMS's Retreat Center scholarship fund (shipping to U.S. addresses only).

For a copy of Joseph's book, visit give.dharma.org/JGpoetry 

In this episode we talk about:

• Impermanence, impersonality, and the vast spaciousness of the mind
• Mortality 
• How we can use mindfulness to be more creative
• Joseph reads one of his favorite poems (and a couple others)
• Thoughts on how to approach death
• What Joseph means by dreamscape of the mind
• Deep Dharma topics like Nirvana, rebirth, taking refuge and more

Related Episodes:

• Joseph Goldstein + Mark Epstein On: How To Handle Unwanted Experiences, How Not To Waste Your Suffering & The Overlap Between Buddhism + Therapy
• I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here's What I Learned
• Dr. Mark Epstein On: How To Transform Your Neuroses Into "Little Shmoos"
• Nirvana | Joseph Goldstein

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Additional Resources:

• For a copy of Joseph's book, visit give.dharma.org/JGpoetry 

What confidence does to your brain, why it helps with anxiety, and how to get it if you don't already have it. Plus, the problem with overconfidence.

Ian Robertson is a Professor Emeritus in Psychology at Trinity College and was the founding director of Trinity College Institute of Neuroscience. He has written five books, the latest of which is called, How Confidence Works.

In this episode we talk about:

• What confidence actually is
• How to boost confidence 
• The dangers of overconfidence, and how to guard against it
• The role of anxiety and failure
• The "Oscar effect", and why winners tend to live longer
• How to reframe anxiety as excitement 
• The role of gender, race, and class on confidence levels
• The importance of distancing yourself from confidence saboteurs 
• And much more

Related Episodes:

• A Buddhist Recipe For Confidence | Ethan Nichtern
• Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!)

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A candid, useful, and hilarious conversation.

Chodo Robert Campbell Sensei is a Zen teacher, bereavement specialist, grief counselor and a recognized leader for those suffering with the complexities of death & dying, aging, and sobriety. The educational non-profit he co-founded, the New York Zen Center for Contemplative Care, touches thousands of lives every year through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices. Chodo has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets. 

Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, leader in contemplative care, and co-founder of an educational non-profit called the New York Zen Center for Contemplative Care. His books, grounded in Buddhist wisdom and practice, have gained national attention. Through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices, the New York Zen Center touches thousands of lives every year. Koshin has appeared on dozens of podcasts and his work has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets. 

In this episode we talk about:

• We get really real on the role of early childhood trauma and how that can show up in our relationships
• The importance of understanding your partner's operating manual and how to come up with rules of the road
• The role of humor in relationships—how it can be used to successfully name the difficult parts of our partner's personality—and how that can go wrong
• Why it's important to do your own work outside of your relationship—in therapy and meditation or whatever is useful to you
• And the value of learning to be uncomfortable… together

Related Episodes:

• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• Escape From Zombieland | Koshin Paley Ellison
• The Surprising Power of "Healthy Embarrassment" | Koshin Paley Ellison
• The Art of Growing Up, Jerry Colonna
• Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder - Dan Harris
• This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)
• The Anti-Diet | Evelyn Tribole 

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Why self-inquiry is the first ingredient to a healthy relationship.

Jillian Turecki is a renowned relationship coach, teacher, author, and host of the podcast, Jillian On Love. Fueled by an insatiable curiosity about what makes a relationship thrive, Jillian has helped thousands over the last 20 years through her teachings, courses, and writing to revolutionize their relationship with themselves so that they transform their romantic relationships. 

In this episode we talk about:

• The difference between lust and love
• How to make the idea of self love more than an empty cliché
• How to be honest with your partner
• The myth of finding "the one"
• How to be your best self even after you've exited the honeymoon stage 
• And why, if you want a successful relationship, you have to make peace with your parents

Related Episodes:

• #510. Me, a Love Story: How Being OK With Yourself Makes You Better at Everything | Sharon Salzberg
• #464. How to Keep Friendships From Imploding | Esther Perel
• Esther Perel on the One Thing That Will Improve the Quality of Your Life

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

Data-driven, dharma-informed, Dan-tested strategies for improving relationships of all kinds. 

In this episode we talk about:

• The value of having platonic friends in addition to your spouse or partner
• A key communication skill that Dan picked up from the writer and researcher Brené Brown
• How humor can help your relationships – and how it can hurt
• A cognitive reframe from couples therapist Esther Perel
• How to manage conflict in a healthy way
• And one of Dan's favorite Saturday Night Live sketches: Man Park

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A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain.

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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 eomega.org/workshops/meditation-party-2025.

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 Meditation Center. Grab your tickets here! 

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

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Practical strategies for managing our emotional lives.

Dr. Ethan Kross, author of the international bestseller Chatter, is one of the world's leading experts on emotion regulation. An award-winning professor in the University of Michigan's top ranked Psychology Department and its Ross School of Business, he is the Director of the Emotion and Self-Control Laboratory.

In this episode we talk about:

• What an emotion actually is 
• The myth that we should only experience positive emotions 
• Why sometimes avoidance is a smart strategy
• The six emotional "shifters" we can use to regulate our emotions
• The role of our senses
• How to use mental time travel to shift perspective
• And the role of our surroundings, relationships, and culture 

Related Episodes:

• #365 The Voice in Your Head | Ethan Kross
• The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä

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How your reliance on being liked, being comfortable, and being perfect is blocking you from making the change you want.

Dr. Rangan Chatterjee is one of the most influential doctors in the UK with over two decades of experience. He now hosts Europe's biggest health podcast, Feel Better, Live More, he is the author of 5 Sunday Times bestsellers, he regularly appears on BBC television, national radio and his TED talk, How To Make Disease Disappear, has almost 6 million views. 

In this episode we talk about:

• Why we have an overreliance on experts and perfection
• Barriers and solutions to long term change
• How to stop people pleasing (or become a "people pleaser in recovery")
• Tips for neutralizing emotional discomfort and stress
• The "life is an escalator" myth, and our relationship with complaining 
• How to adapt to adversity without feeding our bad habits
• Escaping the trap of busyness
• And much more

Related Episodes:

• Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer
• How To Actually Keep Your New Year's Resolutions | Dan Solo Episode

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A Buddhist doctor/nun on how we're all addicted to something—and how to reduce craving.

Sister Dang Nghiem, MD, ("Sister D") was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015).

This episode is part of our monthlong Do Life Better series. 

We talk about:

• Sister D's Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold Path
• How willpower doesn't fit into the Buddhist path of understanding and working with addiction 
• How to change addiction at its root
• Practical applications of mindfulness
• Self-compassion
• The importance of social support
• Her thoughts on our relationships to our phones 
• And more

Related Episodes:

• Do Life Better
• This Episode Will Make You Stronger | Sister Dang Nghiem
• The Science Of Manifestation | James Doty

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