Explore every episode of the podcast 10% Happier with Dan Harris

How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing."

Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch.

Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin.

In this episode we talk about:

• Why your intuitions often make stuckness worse, not better
• The difference between mindless drift and mindful, deliberate delay
• How to treat resistance as useful data instead of laziness
• Kristin Neff's three-part framework for practicing real self-compassion
• Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck
• Why clearing physical space creates a felt sense of agency
• The "liking gap" and why reaching out matters more than you think
• How to satisfice instead of optimize when a decision feels stuck

Related Episodes:

• Past appearances of Gretchen and Laurie

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Additional Resources: 

This episode is sponsored by:
Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.

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Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable.

Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. 

In this episode we talk about:

• Myth busting about happiness
• The three macronutrients of happiness
• The perils of pursuing pleasure
• How to be effectively and wisely ambitious
• How to ascertain if you have meaning in your life
• How to manage your emotions
• The difference between healthy and unhealthy envy 

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This episode is sponsored by:
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Master Class: Get 15% off any annual membership at masterclass.com/happier.

Northwest Registered Agent: Visit northwestregisteredagent.com/happierfree and start using free resources to build something amazing.

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A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.

Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history." 

We talk about:

• The challenge – and gift – of failure
• Getting comfortable with discomfort and risk
• The notion of luck 
• The balance between your relationships and your work 
• Why scale isn't always the answer 
• Success vs. happiness 
• And much more

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How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone. 

Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best.

In this episode we talk about:

• Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move
• The Gallup study showing where teens keep their phones predicts their grades
• How to identify what's actually within your control versus truly fixed
• Angela's own marriage crisis during the 2008 financial collapse, and what saved it
• Why "trying harder" can sometimes make a bad situation worse, not better
• One reason Alcoholics Anonymous works for so many people in recovery
• How reaching out to strangers for advice can change your entire career path
• Why surrounding yourself with the right peers matters more than we admit
  

Related Episodes:

• Angela Duckworth's first appearance on our show

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Additional Resources: 

• Angela's new book Situated

This episode is sponsored by:
BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.

Notion: Learn more about how Notion can support your business at notion.com/happier.
Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod

Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.

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

There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others.

Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco.

In this episode we talk about:

• The cue-routine-reward framework that underlies every habit, good or bad
• The "golden rule" of habit change
• What "keystone habits" are and how to identify them in your own life
• Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise"
• The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others
• Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything
• Meta-conversations: asking your partner what they actually need before you respond

Related Episodes:

• The Science of Effective Communication | Charles Duhigg
• Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari

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Additional Resources: 

• The Power of Habit by Charles Duhigg
• Supercommunicators by Charles Duhigg

This episode is sponsored by:
Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER.
Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.

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

Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public.

Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief. 

In this episode we talk about:

• Grief is a shortcut to the truth — it strips away distraction and forces presence
• "Name it to tame it" — putting feelings into words reduces their power
• Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself"
• The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured
• "Nothing to fix" — acceptance as a countercultural act in an era of optimization
• Acceptance isn't resignation — you can surrender to what is and still take compassionate action
• Grief of country: loving America and mourning what it's becoming aren't mutually exclusive
• Social media distorts your experience of reality — have your experience of the world in the world

Sara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide.

Related Episodes:

• Sara Bareilles: Anxiety, Anger and Art (2021)
• How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025)

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Additional Resources: 

Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary. 

This episode is sponsored by:
BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.

Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod.

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Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide.

Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast.

Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.

In this episode we talk about:

• What really happened when an AI agent hacked a company while running a test
• Why one Silicon Valley belief system may be fueling AI panic more than the tech itself
• Why senior programmers are quietly going back to writing code by hand
• Where Cal draws the line on using AI to help you write versus write for you
• Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life
• Buddhist advice on being with this unprecedented moment
• How stabilizing your mind makes acceptance possible, and how to do it
• Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to face

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Additional Resources:This episode is sponsored by:
Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com
with promo code HAPPIER.
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Insights from the places on the planet where people apparently live the longest and healthiest lives. 

Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.

In this episode we talk about:

• The origin story of the Blue Zones
• The nine common denominators, or Power Nine, to longevity.
• The surprising information about much maligned foods such as pasta and bread
• Why trying to pursue good health can actually work against you
• Why the single most important factor in longevity isn't advertised on instagram 
• Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally
• And some of the critiques and controversies surrounding his work

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Additional Resources: 

• Link to Buettner's collaborators' response on demographics: https://academic.oup.com/gerontologist/article/65/12/gnaf246/8381533?login=false
• Saul Newman's critique of Blue Zones methodology:
  https://www.biorxiv.org/content/10.1101/704080v3

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An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about.

Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There.

In this episode we talk about:

• How to walk the line between skepticism and credulity
• Why most UFO footage falls apart under scrutiny
• The scientific case for Bigfoot
• Why kids who remember past lives are hard to dismiss
• How to spot a fraudulent psychic
• Pascal's "God-shaped hole"
• What unexplained ancient rock structures reveal about our history

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Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes).

Susan Piver is a 30 year student of Tibetan Buddhism, New York Times bestselling author, and founder of The Open Heart Project, an online meditation community with close to 20,000 members. Her latest book is Inexplicable Magic: Meditation for Mystics. 

In this episode we talk about:

• Why meditation's real payoff can't be explained
• The crucial difference between mindfulness and awareness
• Why you can't think your way into oneness
• The seven daily habits of a modern "mystic"
• Why boundaries are essential to a spiritual life
• Susan's unglamorous trick for building real confidence
• Why trying to fix yourself backfires
• The secret to attracting inspiration
  

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Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss.

Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a sought-after professional speaker, a bestselling author, and an award-winning internationally published science educator. She is regularly featured in international media, including in The Guardian, Hidden Brain, and The Washington Post. Dr. Hone is a columnist for Psychology Today.

In this episode we talk about:

• A three-step recipe for getting through any major loss
• Why the five stages of grief are a myth
• The surprising research on who supports grievers best (hint: pets)
• Living losses vs. death losses — and why ranking grief doesn't help
• What it means to have your "assumptive world" shattered
• Rebuilding identity after loss: answering "who am I now?"
• Finding self-compassion through "real, not perfect," not perfectionism

Related Episodes:

• Cody Delistraty
• Sloane Crosley
• Sam Sanders

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Additional Resources: 

This episode is sponsored by:
Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.

CashApp: Download CashApp Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod.

Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. 

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Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests.

James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.

This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris.

In this episode we talk about:

• The specific form of journaling, called expressive writing or therapeutic journaling, that
  he invented and studied.
• Other kinds of journaling such as to-do lists and gratitude lists.
• Why writing things down helps shift our perspective on our stress or trauma.
• How that can lead to a cascade of benefits, from improved sleep to improved working memory
• And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits

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How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe.

Cassi Vieten, PhD, is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination.

In this episode we talk about:

• Why imagination is the oldest human technology
• The VISTA method for training your imagination
• Why manifestation isn't as crazy as it sounds
• How to talk yourself out of catastrophizing
• Why conflict is really a clash of two imaginations
• What glimmers are
• How to use imagination to dial down physical pain
• What years of hidden alcoholism taught Cassi about a narrowed imagination

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Ben Rein, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University. 

In this episode we talk about:

• Distinguishing between science and online "neurobullshit"
• Three research-backed ways to protect your brain health and boost social connection, even for introverts
• Why isolation shows up in the body like a low-grade injury
• The real difference between loneliness and isolation, and why we rarely recognize either in ourselves
• The power of pets in reducing stress and inflammation
• Whether sugar is really more addictive than cocaine (short answer: no, and here's why)
  

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Additional Resources: 

• Why Brains Need Friends: The Neuroscience of Social Connection

This episode is sponsored by:

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Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience.

They talked about:

• Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it"
• The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction
• Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice
• The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works
• Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?"
• Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness

Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com.

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Additional Resources: 

• Check out Allison's new app at beingmoreconnected.com

This episode is sponsored by:
Notion: Learn more about how Notion can support your business, at notion.com/happier.

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

How to calm down fast with an 'inventory' practice, how to build 'resources' you can call on anytime, and why 'healing' might be the wrong goal to chase. Plus, living with autoimmune disorder, writing as a practice of embodiment, and why white-knuckling isn't worth it.

Johanna Franzel is a teacher, somatic practitioner, educator, and author of the new book Write Yourself Home: A Creative Guide for Living Well in the Body You Have Through Embodied Writing and Movement Practice. She brings both professional expertise and the lived experience of navigating chronic illness for more than two decades. She also writes a Substack called Permission Slips. 

In this episode we talk about:

• Why your nervous system stays on high alert for threats that aren't actually there
• The three-step "inventory" practice for finding calm in your body, right now
• Why calling to mind a "resource" can genuinely shift your physiology
• "Presence without scrutiny": the difference between being with someone (or yourself) and staring them down
• Why Johanna doesn't love the word "healing" and the word she prefers instead
• How to turn your most embarrassing memories into material, not shame
• Why the way you talk to yourself matters more than you think
• What over two decades with Crohn's disease taught Johanna about self-advocacy and knowing your own margins
  

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Plus: how to build a village, why your attachment style isn't your destiny, and a two-step method for asking for help that actually works.

Nedra Glover Tawwab is a licensed therapist and the author of Set Boundaries, Find Peace, an instant New York Times best-seller translated into over 35 languages worldwide. In addition, she has authored seven other books, including Drama Free and, most recently, The Balancing Act. A sought-after relationship expert, she has practiced relationship therapy for almost 20 years.

In this episode we talk about:

• The difference between healthy dependency and full-blown enmeshment
• Why your attachment style is useful information, not a life sentence
• Wise compassion versus what Buddhists call "idiot compassion" 
• Why you can't force someone else to change, but your own change might be contagious
• The "silent agreements" we make in relationships without ever saying them out loud — and how they quietly build resentment
• Why over-considering everyone else's needs backfires, and how to actually advocate for your own
• How to stop dragging old relationship trauma into brand-new relationships
• What to actually do if you feel lonely, or like you don't have enough friends

Related Episodes:

• How to Handle Family Drama | Nedra Glover Tawwab
• That Rut You're In – This One Word Could Pull You Out | Nedra Tawwab

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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by:
Tonal: Get $200 off your Tonal purchase with promo code HAPPIER at tonal.com.
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Plus: The "hard yes" list, the intentional pursuit of being bad at things (and how that opens doors you didn't know were closed), being "on intimate terms with catastrophe," and optimism as a daily practice. From How To Be A Better Human.

Today we're sharing an episode from another show we love: How to Be a Better Human, hosted by Chris Duffy. In this conversation, Chris talks with actor Yara Shahidi — known for Black-ish and Grown-ish, and now host of The Optimist Project podcast — about what she's learned from building a career and an identity at the same time. Yara explains why she thinks of optimism as a daily practice rather than a fixed personality trait, how a "year of no" eventually led her to build a "hard yes list" of things that reliably bring her joy, and why she's been deliberately pursuing things she's bad at — cartwheels, crochet, the glockenspiel — as a way of staying curious and connected.

It's a thoughtful conversation about purpose, identity, and how to keep growing once you've already achieved the thing you thought you wanted. If you like what you hear, check out How to Be a Better Human wherever you get your podcasts.

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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! 

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The legendary dharma teacher on self-acceptance, the two-sentence trick she uses on her own anger, and what actually makes her happy after 90 years of living.

Sylvia Boorstein, PhD, LCSW is a co-founding teacher of Spirit Rock Meditation Center in Woodacre California and the author of five books on Buddhism, Mindfulness, and particularly That's Funny, You Don't Look Buddhist: On Being a Faithful Jew and a Passionate Buddhist. 

In this episode we talk about:

• Why turning 90 makes the Buddha's teachings on impermanence feel real instead of theoretical
• The line Sylvia repeats to herself that's become the antidote to ill will and anger
• Why "there's always a hand to hold" might be the whole point of being alive
• The four (or three) noble truths, reworked in Sylvia's own words
• A grocery store treat that turned into an unexpected lesson about where happiness actually comes from
• What she says to people who are dying, and why it's not a lie
• And much more
  

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An MIT/Harvard negotiation expert on the two types of "no," the FBI hostage negotiator trick you can use with anyone, and the rhetorical move that improves outcomes for women.

John Richardson teaches negotiation at MIT's Sloan School of Management, and previously at Harvard Law, and was an associate at the Harvard Negotiation Project. He was coauthor with Roger Fisher and Alan Sharp of Getting It Done and Negotiation Analysis with Howard Raiffa and David Metcalfe. He is also a graduate of the Massachusetts Firefighting Academy. His latest book is Never Settle, co-written with Attia Qureshi.

In this episode we talk about:

• Why lying in a negotiation is tactically stupid, not just morally wrong
• The "give them a sandwich" trick FBI hostage negotiators use, and how to steal it for everyday life
• The difference between healthy manipulation and the harmful kind
• A simple word that can pull someone's brain out of fight-or-flight mode mid-argument
• Why knowing your alternative matters more than knowing your ask
• When saying no is actually the smartest move in the room
• And much more
  

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Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card.  Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.

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Move on from the inner critic and beat perfectionism without lowering your standards.

Dr. Ellen Hendriksen is a clinical psychologist who helps people calm their anxiety and be their 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. You can find her on Substack at How to Be Good to Yourself When You're Hard on Yourself. This episode originally aired in 2025. 

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
• The Voice in Your Head | Ethan Kross 
• How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt

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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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Plus: How your envy can be useful, why you're an unreliable narrator of your own life, and why you keep choosing partners who echo the unfinished business of your childhood.

Lori Gottlieb is a psychotherapist and New York Times bestselling author of Maybe You Should Talk to Someone, which has sold over three million copies and has been translated into over 30 languages. In addition to her clinical practice, she writes The New York Times "Ask the Therapist" advice column and is co-host of the popular "Dear Therapists" podcast and the advice podcast Since You Asked. 

In this episode we talk about:

• Why insight alone doesn't change anything, and what "idiot compassion" gets wrong
• Whether you actually need to like your therapist
• Why there's no such thing as a hierarchy of pain
• How to spot a help-rejecting complainer, including in yourself
• What envy is actually trying to tell you
• Why a real boundary is a bid for connection, not a cutoff
• Why we're all unreliable narrators, and how to edit the story you tell about yourself
• Why we keep choosing partners who echo our unfinished business

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Additional Resources: 

• Maybe You Should Talk To Someone Workbook
• Maybe You Should Talk To Someone Journal

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by:
Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership.

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Why optimization is a joy blocker, how to find the 'yes' inside the 'no,' and why that restless ache you can't shake is actually your compass.

Kate Bowler, PhD is a four-time New York Times bestselling author, award-winning podcast host, and an Associate Professor of American Religious History at Duke University. She studies the cultural stories we tell ourselves about success, suffering, and whether (or not) we're capable of change. Her newest book is Joyful, Anyway.

In this episode we talk about:

• The dangerous difference between joy and happiness
• Why optimization and self-mastery are quietly killing your capacity for delight
• How to find the "yes" inside every "no" (even when things are genuinely terrible)
• The ache and restlessness you can't shake—and why it's actually your compass, not a problem to solve
• What grace actually looks like when control disappears
• How to stop trying to improve your way into joy
• The "assignment" that changes how you show up for other people
• Why survival isn't the point—living is

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Additional Resources: 

• Everything Happens for a Reason (and Other Lies I've Loved) 
• No Cure For Being Human (and Other Truths I Need to Hear)
• Have a Beautiful, Terrible Day!

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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This episode is sponsored by: 

BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at www.betterhelp.com/happier.
Gusto: Try Gusto today at gusto.com/HAPPIER, and get three months free when you run your first payroll.

What a fake guru discovered about genuine connection, why ancient wisdom survives even the most rigorous skepticism, and the real reason humans crave spiritual authority.

Vikram Gandhi is an award-winning and boundary-pushing director of fiction and non-fiction film and television. Vikram most recently co-directed The Man Will Burn — a five-part HBO Original Documentary Series on the full arc of Burning Man, from its countercultural roots in San Francisco to the 80,000-person desert event it's become.

In this episode we talk about:

• Why an experiment built to reject capitalism ended up swimming in it
• What playing a fake guru taught him about how belief actually works
• Why people are often more comfortable opening up to a stranger than to those closest to them
• What religion, cryptocurrency, and Burning Man all have in common
• How to find meaning in ancient wisdom without needing to belong to anything
• And much more

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This episode is sponsored by: 
Jiyu Skin: Our listeners can now get an additional 20% off plus free shipping with our code HAPPIER at jiyuskin.com.
Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase with promo code HAPPIER.
Rosetta Stone: Ten Percent Happier listeners can get 20% off their Rosetta Stone Sapphire subscription when they sign up today. Visit rosettastone.com/happier to redeem your 20% off.

Simple practices for not believing everything you think, becoming less reactive, and handling whatever life throws at you.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. 

In this episode we talk about:

• Why your thoughts have so much power over you — and how to take it back
• A surprisingly funny technique for dealing with self-judgment
• Why trying to get rid of an unwanted thought often makes it worse
• The difference between recognizing an emotion and actually being mindful of it
• Why sadness and unhappiness aren't the same thing
• And much more

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Plus: combatting loneliness, turning down the volume on social comparison, and why mattering to a few people beats outperforming everyone.

Gordon Flett is a Professor in the Department of Psychology at York University where he has served as the Director of the LaMarsh Centre for Child and Youth Research. Dr. Flett is most known for his influential research on perfectionism in health and mental health and his more recent work on the psychology of mattering. 

In this episode we talk about:

• The difference between perfectionism and healthy striving
• How perfectionism functions as a coping mechanism for unmet needs for love, belonging, and significance
• What "mattering" actually means
• Antimattering (and our fear of not mattering)
• Why feeling like you matter to others can loosen the grip of perfectionism
• Why people consistently underestimate how much they matter to others
• Practical ways to help others feel like they matter
• Why helping others feel like they matter boomerangs back and boosts your own sense of significance
• The fear of not mattering in the age of AI

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Additional Resources: 

• Gordon's books: The Psychology of Mattering, Mattering as a Core Need in Children and Adolescents, and Perfectionism: Theory, Research, and Treatment

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by:
Quo – Try Quo for free, plus get 20% off your first six months when you go to quo.com/happier. 

BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier

Warby Parker — Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at https://www.warbyparker.com/happier

IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000.

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The time the Dalai Lama went bowling in their basement, the time a stranger showed up with exactly the $15,000 they were missing — and more behind-the-scenes stories from 50 years of IMS.

In 1975, a handful of young Americans fresh back from years of intensive practice in India and Burma pooled together $150,000 they didn't have and bought a former Catholic novitiate in rural Massachusetts. Fifty years later, the Insight Meditation Society has become one of the most consequential institutions in the history of Buddhism in the West — the place where Jon Kabat-Zinn had the idea that became Mindfulness-Based Stress Reduction, and where, as one longtime yogi put it, the whole thing has run for half a century "without any adult supervision whatsoever."

For IMS's 50th anniversary, Dan sits down with four of its founding teachers — Jack Kornfield, Joseph Goldstein, Sharon Salzberg, and Jacqueline Mandell — along with Steven Schwartz, who helped get the organization built in the first place. Together they trace the founding story, the early years of $25-a-month stipends and "window wars," the accidental birth of the mindfulness movement, and what they hope IMS looks like 1,000 years from now.

For more on the Insight Meditation Society, including how to support their new retreat center, you can visit dharma.org. 

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Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

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Plus: the four questions the Buddha said you should ask before you speak, the truth about gossip, and what to do when compassion and honesty pull in opposite directions.

Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. 

In this episode we talk about:

• What the Buddha actually said about how to talk to people, and why almost none of us were ever taught it 
• The four questions to ask yourself before you open your mouth 
• Whether white lies are ever okay 
• The difference between being kind and being nice 
• Is it ever okay to gossip? 
• Why shame is the enemy of change, and what "right" in right speech actually means 
• How to remember any of this when you're mid-conversation with a difficult person

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Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit rosettastone.com/happier 

Square –   Get up to $200 off Square hardware when you sign up at square.com/go/happier #squarepod

Leesa — Go to leesa.com for 25% off select mattresses, plus get an extra $50 off with promo code HAPPIER.

OneSkin: Get 15% off OneSkin with the code HAPPIER at https://www.oneskin.co/HAPPIER  #oneskinpod

Why ruminating after hours is unpaid overtime — plus, how to handle bad bosses, beat the Sunday scaries, and actually recharge.

Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His 3 TED Talks have garnered over 35 million views and his science based self-help books have been translated into 30 languages. His newest book is: Mind Over Grind: How to Break Free When Work Hijacks Your Life.

In this episode we talk about:

• Why work stress is at an all-time high — and what the pandemic permanently broke

• How to tell the difference between regular stress and full-blown burnout

• Why ruminating about a bad day at the office is unpaid overtime — and how to stop

• Techniques for coaching yourself through hard moments without lying to yourself

• How to actually recover after work — and why collapsing on the couch isn't the same as recharging

• How to set limits with a difficult boss without torching the relationship

• A practical tool for mapping the real stress in your job 

• What to do with the Sunday scaries — and one scheduling trick that actually works

• How chronic work stress quietly erodes your ethics over time

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Additional Resources: 

• Dear Therapists

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by: 

BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier

Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happierfree

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On nuclear fusion, solid-state batteries, driverless cars, and other innovations — and why, for one cynical disaster reporter, meeting the scientists building them changed everything.

Rob Marciano is the national weather correspondent for CBS News and a Cornell-trained scientist with more than 30 years in television news. A former co-host of Weekend Good Morning America at ABC News, he's also the co-author, alongside physicist James Trefil, of The Next Big Thing: Innovations for a Better, Smarter, Stronger Tomorrow.

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Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work.

Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of  Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing, co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.

In this episode we talk about:

• EMDR and the importance of moving your body 

• The hardest type of trauma to deal with 

• The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become more generous in our lives.. Both toward ourselves and others. 

• How it's never too late to heal trauma 

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Additional Resources: 

• The Boy Who Was Raised As A Dog

• Born For Love: Why Empathy is Essential and Endangered

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it.

 Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It. 

In this episode we talk about:

• Why talking across difference is so stressful, even when nobody's being bigoted
• What's actually happening in your brain during an awkward cross-cultural moment
• The surprisingly simple thing that makes critical feedback land or fall flat
• How to reduce tension when you're the one with power (and what to do when you're not)
• A three-part framework for building trust across any divide

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This episode is sponsored by:

Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership.

BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier

Wix: Build a fully functional website with AI in minutes at https://www.wix.com/harmony

Cash App: Download Cash App Today: https://click.cash.app/ui6m/oh9jnxlq  #CashAppPod  Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card.  Discounts and promotions provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.

IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000.

Gusto:  Try Gusto today at gusto.com/happier and get three months free when you run your first payroll.

Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself.

Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger. 

In this episode we talk about:

• Redefining hustle
• Intensity vs. volume
• Using jealousy as data
• Psychological distancing and self-talk
• Why motivation is a myth
• Lowering the barrier to entry
• Planning for the messy middle
• Breathwork as a cheat code

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This episode is sponsored by: 

BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.

Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work.

Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook.

In this episode we talk about:

• Why muscle is the organ of longevity
• The three stress responses and the courage response
• Why distraction is the biggest health crisis
• Protein and why most of us aren't eating enough of it
• How to think about intuitive eating
• Minimum effective dose for exercise
• Recovery as you age
• The case for adding more friction to your life

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This episode is sponsored by: 

BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.

Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck.

Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life.

In this episode we talk about:

• Why longevity shouldn't be the goal — and what to aim for instead
• The single most powerful intervention for a long, healthy life (hint: it's not exercise)
• The neuroscience of friendship: how social connection literally changes your brain and body
• Six practical, science-backed rules for living well — from an oncologist with nothing to sell
• Why ultra-processed food and sugary drinks are doing more damage than almost anything else
• The case for eating ice cream (yes, really) — and why moderation is the new discipline
• What retirement does to your brain, and how to protect your cognitive function as you age
• ChatGPT as a diagnostic tool — and what a doctor actually thinks about that
• Why the wellness industrial complex is making you worse, not better

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This episode is sponsored by: 

BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.

Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction.

Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging.

Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medical breakthroughs that could change everything. This conversation covers both.

We talked about:

• Why biohacking culture is basically a men's eating disorder dressed up as science
• Bryan Johnson, Peter Attia, and what Silicon Valley gets catastrophically wrong about longevity
• The supplements, therapies, and interventions that are mostly hype (peptides, hyperbaric chambers, red light therapy, full-body scans)
• What VO2 max actually measures — and why it's one of the few metrics worth tracking
• GLP-1 drugs: the real promise behind the Ozempic headlines
• The mRNA breakthroughs that could produce a pancreatic cancer vaccine
• Why your relationships are a more powerful longevity drug than anything you can buy
• The case for boredom, friction, and putting your phone down
• How thinking about death every day can make you happier and less afraid

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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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Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure.

Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached, which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and everyday well-being.

In this episode we talk about:

• What attachment theory is 
• The four attachment styles — anxious, avoidant, secure, and fearful avoidant — and how to identify which one you are
• Why your attachment style is not fixed and how it can change 
• What happens in your brain when you're ignored or excluded
• How being securely connected can extend your life
• The five pillars of a secure life 
• How to right-size a relationship with someone unreliable 
• Small, seemingly insignificant daily interactions as vehicles for change
• Two rules of secure engagement that can defuse almost any argument 
• Why anxious and avoidant attachment styles each have genuine superpowers
• How to build your "attachment topography"

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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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We're all hooked on something. Here's the way out, according to an MD who became a beloved nun.

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:

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

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Full Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899

Additional Resources:

• Plum Village
• Deer Park Monastery 
• Deer Park Monastery YouTube channel
• For an exclusive offering related to this episode, go to www.DanHarris.com

Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you.

Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IMS) in Massachusetts. He is also a co-founder of True North Insight and one of its guiding teachers. 

In this episode we talk about:

• What the Four Kinds of Clinging are — and why the Buddha thought this list mattered
• How clinging to pleasure actually makes pleasure harder to enjoy
• The "wrong views" that cause the most suffering — and how to hold your opinions less tightly
• Why clinging to rules and routines shows up in the most ordinary places (including who puts the onions in the pan first)
• What self-identification is, and why loosening it leads to less guilt, shame, and anxiety
• A simple bedside inquiry for getting underneath the concept of self
• Why catching yourself cling is a reason for joy, not self-criticism

Related Episodes:

• 5 Ways To Get Over Yourself | Pascal Auclair
• Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair

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Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters.

Scott Galloway is Professor of Marketing at NYU's Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book Notes on Being a Man reached #1 on The New York Times Best Seller List. 

In this episode we talk about:

• Why "action absorbs anxiety" and other strategies for stress and overthinking
• Galloway's three-pillar framework for modern masculinity
• How to handle criticism
• Fighting tech algorithms to build real-world relationships
• Embracing the word "no" to build resilience and success
• Why young people should follow their talent rather than their passion
• Signaling value through humor and small, daily acts of kindness

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Additional Resources: 

• Prof G Pod
• Pivot 

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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A hilarious chat about therapy, doomscrolling, being typecast in your own life, and finding yourself in middle age.

Actor, comedian, writer, and producer Billy Eichner burst onto the scene in 2011 with Billy on the Street, a satirical TV game show he created and starred in, where Billy walked the streets of New York City asking people to compete in pop culture trivia challenges. The show has not only become a dominant force on social media with hundreds of millions of views but remains one of the most beloved and respected comedy acts in the industry. 

In this episode we talk about:

• Why Billy refuses to call his memoir a self-help book
• His complicated relationship with meditation 
• Why he only started therapy in his early 40s
• Acting class as accidental therapy
• The real Billy vs. the Billy on the Street character
• How his parents shaped his confidence and career
• A bar mitzvah breakdown and his mom's advice
• And much more

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Additional Resources: 

• Billy on Billy: An Audio Memoir

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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The world is insane. You don't have to be. These Buddhist practices can help you handle it without succumbing to fear, anxiety, hatred, and apathy.

Tara Brach is a legendary meditation teacher and psychologist. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. Her latest book is The Courageous Heart Workbook: Choosing to Love in Perilous Times. 

In this episode we talk about:

• What "spiritual audacity" means — and where the term comes from
• Why shutting down emotionally feels like self-protection but isn't
• How caring is a more effective fuel than rage
• What lovingkindness meditation is — and how to do it
• The RAIN practice — and how to use it on difficult emotions
• Why small, local acts of service count as activism
• How to use your imagination to feel compassion for people you can't stand

Related Episodes:

• Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times
  

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Seed oils, sugars, food dyes, ultra-processed food, supplements, vaccines — a PhD nutritionist cuts through the noise on the biggest health fears online.

Dr. Jessica Knurick is a Registered Dietitian with a PhD in nutrition science, specializing in chronic disease prevention. She educates on nutrition science, food and nutrition policy, and how these factors shape public health. 

In this episode we talk about:

• The root of wellness misinformation
• Vaccines and fluoride controversies
• Toxins vs. ultra-processed foods
• Decoding ingredients & food dyes
• The truth about sugar, bread, and dairy
• Fats, seed oils, and infant formula
• The science behind saturated fats 
• The wild west of supplements
• The "boring" pillars of health

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Plus: how to handle discomfort, be more present, and remember to be aware throughout your day.

Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're crying, even when anxiety has narrowed your whole world down to a single racing heartbeat.

Susa Talan is a meditation teacher trained in the insight tradition. She works one-on-one with students around their meditation practice, and she was the Teacher of the Month for April 2026 for DanHarris.com. You can get more guided meditations from Susa in the 10% with Dan Harris app.

In this live Q&A, Susa Talan shares:

• Why awareness isn't hard — what's actually hard is remembering to be aware

• The "what else is here?" technique for working with anxiety and heart palpitations

• Why you don't need to understand why you cry in meditation — and what to do instead

• How to cultivate awareness all day long, not just on the cushion

• Why meditation has nothing to do with sitting still — and everything to do with the whole car ride

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On regulating emotions, ending the war with reality, and feeling more alive.

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

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

In this episode we talk about:

• The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate)
• Why your brain keeps wandering, numbing out, or picking fights with reality
• The difference between being tired… and just not wanting to deal
• How to catch yourself before you go full autopilot
• The "five recollections" of aging, sickness and death, and why they're actually grounding
• The comparing mind 
• How to step back and watch your thoughts instead of immediately buying into them
• Why the people in your life might be confused by the new, slightly calmer you

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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The neuroscience of human connection: your nervous system is picking up other people's signals all day without your knowledge. Here's how to use that.

Journalist Kate Murphy's eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You're Not Listening: What You're Missing and Why It Matters, was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide. 

In this episode we talk about:

• What "interpersonal synchrony" is and the science behind it
• Why some people just click — and others don't
• How individualism and technology are working against our need to connect
• What "affective presence" is –– and how much you can actually change your vibe
• Interoception – and why you need to understand your own body before you can read others
• The dark side of synchrony: emotional fusion and borrowed emotions
• Why audio-only calls are better than Zoom for real connection
• How physical distance controls your ability to sync
• "Emotional aperture" — how to read a room like a trial lawyer
• The secret to bonding with other people

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Additional Resources: 

• Why We Click: The Emerging Science of Interpersonal Synchrony

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

This episode is sponsored by:

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On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself.

In this live Q&A, Dan covers:

• Why action is the best antidote to AI anxiety — and what's actually in your control

• How to use your meditation practice inside an MRI (and when it's okay to just get sedated)

• Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops

• Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world

• The Buddhist take on alcohol, and Dan's surprisingly candid answer about his own relationship with substances

• How to stop feeding the need for external approval — without toxic positivity

• Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again
  
  

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Why you'll never find happiness where you're looking for it–and where to look instead.

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. 

In this episode we talk about:

• Why desire and wanting can keep us stuck in cycles of dissatisfaction
• The difference between momentary pleasure and deeper happiness
• A practical way to watch cravings arise and pass without reacting
• Why "not wanting" can feel surprisingly relieving
• The Buddhist framework of gratification, danger, and escape
• How to think about contentment and the question: how much is enough?
• The difference between guilt and wise remorse
• How desire, lust, and craving can distort judgment

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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Additional Resources: 

• Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers

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Manage anxiety, rewire your inner critic, and never worry alone.

Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign.  

Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift. 

In this episode we talk about:

• What emotions actually are, and why even anxiety and anger serve a purpose
• Why self-criticism backfires, and what the research shows about self-compassion instead
• How chronic suppression makes your emotions stronger, not weaker
• Regulation tools you can use in the moment to shift emotional states

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Additional Resources: 

• Support Christina Feldman's Healing Journey
• Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
  

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This episode is sponsored by:

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