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

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10% Happier with Dan Harris

Ten Percent Happier

Health & Fitness

Frequency: 1 episode/4d. Total Eps: 1146

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author Dan Harris.

New episodes come out every Monday, Wednesday, and Friday. Listen to 10% Happier on the Wondery App or wherever you listen to your podcasts. You can listen early and ad-free on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. Start your free trial by visiting https://wondery.com/links/ten-percent-happier-with-dan-harris now.

Recent rankings

Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

🇨🇦 Canada - mentalHealth
28/08/2026
#4
🇨🇦 Canada - healthAndFitness
28/08/2026
#10
🇬🇧 Great Britain - mentalHealth
28/08/2026
#18
🇬🇧 Great Britain - healthAndFitness
28/08/2026
#47
🇩🇪 Germany - mentalHealth
28/08/2026
#51
🇺🇸 USA - mentalHealth
28/08/2026
#6
🇺🇸 USA - healthAndFitness
28/08/2026
#22
🇨🇦 Canada - mentalHealth
27/08/2026
#3
🇨🇦 Canada - healthAndFitness
27/08/2026
#9
🇬🇧 Great Britain - mentalHealth
27/08/2026
#17

Spotify

No recent rankings available

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https://10percenthappier.app.link/install
154 shares
https://www.tenpercent.com/podcast-episode/
73 shares
https://tenpercent.com/care
61 shares

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Score global : 63%

Publication history

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A Buddhist Recipe For Confidence | Ethan Nichtern

Episode 819

Wednesday, August 28, 2024 • Duration 01:10:41

Cultivating resilience in the face of whatever comes up.

Ethan Nichtern is the author of Confidence: Holding Your Seat through Life’s Eight Worldly Winds and several other titles, including the widely acclaimed The Road Home: A Contemporary Exploration of the Buddhist Path. A renowned contemporary Buddhist teacher and the host of The Road Home Podcast, Nichtern has offered meditation and Buddhist psychology classes at conferences, meditation centers, yoga studios, and universities, including Brown, Yale, and NYU. He has been featured by CNN, NPR, the New York Times, Vogue, and Business Insider and has written for the Huffington Post, Beliefnet, Lion’s Roar, Tricycle, Buddhadharma, and more. He lives in Brooklyn. Visit him online at http://www.EthanNichtern.com.

In this episode we talk about:

Authentic vs performative confidence
The line between humility and confidence
A Buddhist list called the Eight Worldly Winds
A slew of little practices you can do in order to boost your confidence (or resilience or equanimity)
The meaning of self-confidence in a tradition that argues the self is an illusion

Related Episodes:

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Ten Percent Happier online bookstore

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

Full Shownotes: https://happierapp.com/podcast/tph/ethan-nichtern-819

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The Science of Quitting: How, When, and Why to Do It | Julia Keller

Episode 720

Wednesday, January 31, 2024 • Duration 01:03:46

Sometimes perseverance is overrated. An argument for strategic quitting.

Julia Keller is a Pulitzer Prize-winning journalist, novelist, and playwright. She has a Ph.D. in English Literature from The Ohio State University and has taught at Princeton University, the University of Chicago, and the University of Notre Dame, and was a Nieman Fellow at Harvard University. She was the chief book critic at The Chicago Tribune for many years before quitting the world of daily journalism to write books.

In this episode we talk about:

The history behind why quitting gets such a bad rap
What happens in our brains when we quit
Why we don’t give enough credit to quitting
The myth of perseverance
How to talk to our children about healthy quitting
The power of having a community of quitters

Related Episodes:

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

The Science of Rescuing Your Attention Span | Gloria Mark

Episode 719

Monday, January 29, 2024 • Duration 01:12:19

Our ability to focus is not lost, it’s just changing. Here’s what we can adapt.

Here’s a horrifying fact: the average attention span has now declined to just 47 seconds on any particular screen. 47 seconds! How did this happen? How can we get anything done this way?

Today we’re going to meet the scientist who’s done this research, find out what’s driving this, and what we can do about it. And the good news is we really can do things about this.

We're experiencing a fundamental shift in how we think, work, and focus. It shows up in our blizzard of notifications, zoom fatigue, task switching, and burn out.

Dr. Gloria Mark is the Chancellor’s Professor of Informatics at the University of California, Irvine. She has been a visiting senior researcher at Microsoft Research since 2012. She’s written a book called Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity

In this episode we talked about:

Four myths about attention and technology
The problem with frequent task-switching
The surprising (to me) value of rote or mindless activities
How to recognize when we are most distracted
How to design your day based on your attentional resources
How practicing forethought can help boost our attention and focus
And Her thoughts on digital detoxes

This episode is part of the latest installment of an occasional series we do, called Sanely Ambitious. If you missed last week's episodes, go check them out. We talked about the science of optimal performance, and also the science of failure, meaning how to fail well. Coming up on Wednesday we’re gonna talk about what the research says about when to quit, not just your job, but any endeavor. We will put links in the show notes.

Related Episodes:

The Science of Failing Well | Amy Edmondson

Episode 717

Wednesday, January 24, 2024 • Duration 01:08:40

A Harvard Business School professor discusses how to get good at “intelligent failure.”

Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School. Her latest book is called the Right Kind of Wrong. Her research examines psychological safety and teaming within and between organizations.

In this episode we talk about:

The problems of shame, perfectionism, and social media
How not to get caught up in analysis paralysis
The importance of self-compassion and a growth mindset
The benefits of worrying with someone else
Why redundancy is your friend
How to discuss failure without assigning blame
Why accepting your smallness can be freeing
Taking the time to learn from failure
The cognitive framework: stop, challenge, and choose
How to have a healthier relationships with anxiety and failure
Creating a culture of psychological safety
Recognizing that not everybody in society has the same permission to take risks

Related Episodes:

Self-Compassion Ain’t Always Soft | Kristin Neff

The Science of Optimal Performance—at Work and Beyond | Daniel Goleman

Episode 716

Monday, January 22, 2024 • Duration 01:07:53

How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence.

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman— his friends call him Danny—-has been thinking and writing about optimal performance for decades. He’s perhaps best known for his book, Emotional Intelligence. He’s a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today’s most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He’s got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

How to train your mind for optimal states
How to reduce burnout
How to develop and deploy empathy in a work setting
How to give feedback
A productivity hack that involves only doing the easy stuff
The 4 parts of emotional intelligence—and how to get better at each
And the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It’s a great lineup.

Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

Episode 714

Friday, January 19, 2024 • Duration 47:18

The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese’s Book Club selection, which has sold nearly three million copies.

Photo Credit: Alexandra Hedison

In this episode we talk about:

The concept of embodiment
Undoing harmful deep conditioning around hustle and diet culture
The role of Internal Family Systems in Glennon’s life

Related Episodes:

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Follow Dan on social: Instagram,

How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith

Episode 713

Wednesday, January 17, 2024 • Duration 01:14:01

Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.

Virginia Sole-Smith is the bestselling author of Fat Talk: Parenting in the Age of Diet Culture and The Eating Instinct: Food Culture, Body Image and Guilt in America. She also writes the Burnt Toast newsletter, hosts the Burnt Toast Podcast, and frequently contributes to The New York Times and other publications.

In this episode we talk about:

The actual connections between health and body size
The severe limitations of many of the most popular approaches to weight loss
Nuanced strategies for disentangling from diet culture
How to exercise without a hidden agenda of trying to wrench your body into a specific shape
The idea that food doesn’t have a moral value
The relationship between men, exercise, food, and diet culture
How our kids are getting caught up in diet culture, and what parents can do about it
What Virginia's smartest critic would say about her contentions
Her take on Ozempic

Related Episodes:

Dharma teacher Cara Lai on mindfulness and exercise
Jud Brewer on “The Hunger Habit”
Evelyn Tribole on “The Anti-Diet”

The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer

Episode 712

Monday, January 15, 2024 • Duration 01:13:38

Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.

Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called The Hunger Habit: Why We Eat When We’re Not Hungry and How to Stop.

In this episode we talk about:

The scientific evidence behind Dr. Jud’s approach
The difference between satisfaction and contentment
The difference between hedonic and homeostatic hunger
Why changing behavior may not require you to dig into your past
“Unforced freedom of choice”
The “bigger better offer”
The “pleasure plateau”
Habits vs. addictions
“The hunger test”
The Buddha’s advice on eating
Whether or not we can still eat gummy worms

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger

Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris

Episode 809

Friday, August 9, 2024 • Duration 27:14

A personal program for working with election-induced anxiety.

We’re dropping a special/experimental pod today, because we know a lot of you are freaking out about the election — so Dan’s going to talk through some strategies he is personally using to keep it together during this turbulent time.

Additional Resources:

Podcast episode with Bill Doherty (Braver Angels)

Feedback form: let us know what you think!

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,

How to Keep Going When Things Get Hard | Bryan Stevenson

Episode 710

Friday, January 12, 2024 • Duration 01:03:22

Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.

Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama—an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir Just Mercy, which was made into a feature film, and the subject of an HBO documentary, True Justice. He is also a MacArthur “Genius,” a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.

In this episode we talk about:

Bryan’s “non-negotiables,” including exercise, music, and mindfulness
The necessity of “proximity”
How he manages fear, anger, and hatred
How he cultivates hope and faith in the face of overwhelming odds

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson

See Privacy Policy at and California Privacy Notice at .

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

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

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

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other99+

Spotify16

Amazon99+

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Other99+

Spotify16

Amazon99+

Apple Podcasts

Spotify