10% Happier with Dan Harris – Details, episodes & analysis

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

Sign up for Dan's weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

Additional Resources:

• 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

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

Additional Resources: 

• Sanely Ambitious

How to think about consciousness without breaking your brain.

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

In this episode we talk about:

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

Related Episodes: 

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

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

Additional Resources: 

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

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

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

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

This episode was first published in March 2022.

This episode explores:

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

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

• What non-separation and inter-being is. 

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

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

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

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

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel 

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

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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.

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
  
  

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

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. 

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

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

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

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

Sign up for Dan's newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

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

Additional Resources: 

• Henry's meditation app, The Way

• Henry's latest book, Original Love

• Henry's website