10% Happier with Dan Harris

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1. Live Without Regrets: Buddhist Strategies for Facing Aging, Illness, and Loss | Sister Dang Nghiem

   21 oktober 2026 · 51 min

   Afspelen
   We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern. Lees meer

   Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die Beautifully: Field Notes from the Edge of Impermanence.

   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.

   Sister D is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010); Mindfulness as Medicine: A Story of Healing and Spirit (2015); Flowers in the Dark: Reclaiming Your Power to Heal from Trauma with Mindfulness (2021); and The River In Me: Verses of Transformation, Collected Poems (2024).

   In this episode we talk about:

   The Buddha's Five Daily Remembrances, and why you'd want to practice them

   Why our denial of aging and death causes far more suffering than aging or death

   How thanking your changing body can turn dread into gratitude

   Thich Nhat Hanh's wisdom of "the non-toothache moment" and hidden everyday happiness

   Treating despair and negative self-talk as small deaths we can release

   Why it's natural to fear death, and how to fear it less

   Why grief has no finish line, and the cost of rushing through it

   Related Episodes:

   Buddhist Strategies for Reducing Everyday Addictions

   Your Negative, Ruminating Mind: Here's Your Way Out

   This Episode Will Make You Stronger

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2. A Stoic Mantra For Your Sh*ttiest Moments (And Other Ancient Wisdom That Holds Up) | Jonathan Haidt

   19 oktober 2026 · 54 min

   Afspelen
   Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger. Lees meer

   Jonathan Haidt is a social psychologist at New York University's Stern School of Business and the #1 New York Times bestselling author of The Anxious Generation.

   He is also the author of the recently re-released The Happiness Hypothesis, and of The New York Times bestsellers The Righteous Mind, and The Coddling of the American Mind (with Greg Lukianoff). He has given four TED talks and been named a TIME100 Health leader.

   In this episode we talk about:

   A two-word Stoic mantra that keeps you from suffering twice

   Why willpower alone won't change your habits, and what will

   Tricks for getting distance from negative thoughts

   Why the spark fades, and what actually makes love last

   Whether Buddhist non-attachment can be squared with loving your family

   The growing bipartisan backlash against smartphones, social media and AI

   Whether what doesn't kill you really makes you stronger

   Why ancient wisdom matters more in an age of uncertainty

   Related Episodes:

   Jonathan Haidt's first appearance on the show

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   Additional Resources:

   This episode is sponsored by:
   QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to quo.com/HAPPIER.

   Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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3. How To Feel Safer In A Chaotic World | Dr. Raj Panjabi

   16 oktober 2026 · 58 min

   Afspelen
   Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel. Lees meer

   Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola.

   A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award.

   In this episode we talk about:

   Why denial is hardwired: the evolutionary roots of normalcy bias

   How pre-mortems and Stoic "premeditation of evils" calm the nervous system

   Setting triggers in advance to avoid both overreacting and underreacting

   Missing his infant daughter's heart failure, and what it taught him

   Fleeing Liberia's civil war

   The three circles of community

   Curiosity over control: asking "what's in the way?" instead of blaming

   Holding your purpose tightly and your plans loosely, especially in a disrupted economy

   Why to embrace uncertainty, and how to come out of it stronger

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   Additional Resources:

   This episode is sponsored by:
   Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you ge…

4. Adam Grant Says You're Doing Relationships Wrong

   14 oktober 2026 · 1 uur 1 min

   Afspelen
   Why it's OK to go to bed angry, be awkward, and not like your coworkers. Plus, the three kinds of friends you need and the one-line script that makes hard feedback land. Lees meer

   Adam Grant is an organizational psychologist at the Wharton School, where he has been the top-rated professor for seven straight years. His new book is Vibe: The Secrets of Strong Connections in a Lonely World.

   Adam's books have sold millions of copies, he's one of TED's most popular speakers, and his podcast Re:Thinking has over 100 million downloads. He's been recognized as the world's second-most influential management thinker and one of Fortune's 40 Under 40.

   In this episode we talk about:

   The four kinds of relationships, and which ones most people are missing

   How to stop replaying awkward conversations in your head

   Why men struggle to make friends

   Turning a pal into a companion, including the haunted house trick

   How to give feedback without putting people on the defensive

   Why "agree to disagree" keeps relationships from handling friction

   Why it's OK to go to bed angry

   Why great teams don't require liking your coworkers or daily office time

   Related Episodes:

   Adam Grant on Perfectionism and Procrastination

   Adam Grant on the Science of Potential and Achievement

   Adam Grant on Languishing

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   Additional Resources:

   Hidden Potential

   Think Again

   Originals

   Give and Take

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5. Stressed, Anxious, or Drained at Work? Here's How To Follow Your Energy, Take Smart Risks, and Find Work You Actually Like | Molly Graham

   12 oktober 2026 · 1 uur 1 min

   Afspelen
   Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie. Lees meer

   Molly Graham is the host of TED's WorkLife podcast, co-founder of the leadership communities Glue Club and the Guild, and writer of Lessons on Substack.

   In this episode we talk about:

   What a flock of starlings can teach you about your career

   Why not having a long-term plan might be your secret advantage

   How to navigate your career when you don't have a map

   Why joy at work might not be a luxury after all

   The simple calendar exercise that reveals what's quietly draining you

   Why being great at something doesn't mean you should keep doing it

   The career currency most of us chronically undervalue

   Why you should follow people instead of rocket ships

   How to spot a "LinkedIn crush" before it steers your next move

   The kind of fear that's actually a green light

   Why your calendar is a war zone of unfortunate yeses

   Molly's antidote to the doom narrative around AI at work

   Why it's not too late to get comfortable with AI

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   This episode is sponsored by:
   BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.

   Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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

6. Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips

   9 oktober 2026 · 55 min

   Afspelen
   A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't. Lees meer

   Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day. Their most recent book, Glimmers: Tiny Moments to Transform Your Life, was published in January 2026.

   In this episode we talk about:

   Why staying calm all the time isn't actually the goal

   The sneaky state that masquerades as rest

   How to find glimmers in even the most ordinary moments

   Why glimmers turn out to be contagious

   The odd little trick for releasing tension you didn't know you carried

   What animals know about stress that we've forgotten

   How your field of vision talks to your nervous system

   Why your chores might be a secret meditation practice

   What rushing does to even the best of intentions

   Why leaving dishes in the sink can be a sign of progress

   The overlooked basics behind so much everyday stress

   Why rest isn't one-size-fits-all

   What it means to reparent yourself

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   This episode is sponsored by:

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7. Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo

   7 oktober 2026 · 1 uur 2 min

   Afspelen
   Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students. Lees meer

   Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing.

   Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack.

   In this episode we talk about:

   Why we need to hear the same teachings over and over

   What it means to be alive while you're alive

   The hidden gifts of turning toward difficulty

   How to plan for the future without leaving the present

   The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings

   Where our true home really is

   How to accept things without becoming a doormat

   The difference between surrender and giving up

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   This episode is sponsored by:

   Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing.
   Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show…

8. How To Be Sanely Productive | Oliver Burkeman

   5 oktober 2026 · 1 uur 11 min

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

   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.

   This episode originally appeared in April 2024.

   In this episode we talk about:

   What the term "imperfectionism" means

   The illusion of reaching a point where "everything's done"

   Why there's liberation in seeing how finite we are

   Why small, imperfect actions are more valuable than perfect plans

   Why overplanning is a kind of avoidance

   How to make decisions

   The importance of finishing things

   Who you should develop a taste for problems

   Why effort doesn't always equal value

   Why we need to stop protecting other people's feelings

   And the paradox of mattering immensely and not at all

   Related Episodes:

   The Power of Negative Thinking

   Time Management for Mortals

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   This episode is sponsored by:

   BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.

   Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10HAPPIER and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available.

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9. Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair

   2 oktober 2026 · 35 min

   Afspelen
   You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless. Lees meer

   The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep.

   In this conversation, Pascal Auclair and Dan Harris discuss:

   Why reading the news can be reframed as an act of love — and why that changes everything

   What Buddhism actually says about karma, and whether the bad guys get theirs

   How to balance staying informed with protecting your mental health

   The difference between passive equanimity and wise, engaged action

   How much news is too much — and why the answer is different for everyone

   Why attention itself has become a battleground, and how mindfulness is your best defense

   Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app.

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10. Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase

    30 september 2026 · 1 uur 13 min

    Afspelen
    Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation. Lees meer

    devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership.

    In this episode we talk about:

    Why friction in relationships is a feature, not a bug

    The three directions of listening

    Why joy isn't a nice-to-have

    How contemplating death can dissolve everyday irritation

    Whether you're a volcano, a diplomat, or a dodger

    How to rupture like a pro

    Why real patience has teeth

    What it means to walk the high wire in a conflict

    Related Episodes:

    The Sex Episode

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