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1.105 afleveringen, van nieuw naar oud
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Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John
2 maart 2026 · 1 uur 10 min
The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when. Lees meer
Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing.
In this episode we talk about:
Why self-disclosure can feel risky but is often socially rewarding
The psychological and physiological costs of keeping secrets
How putting feelings into words can reduce rumination and anxiety
Why validation is often more helpful than advice
Why undersharing leads to missed opportunities in relationships, work, and life
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A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik
27 februari 2026 · 16 min
If you struggle with the terrifying reality that everything changes, this conversation is for you. Lees meer
Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly distill all 84,000 of the Buddha's teachings.
We talk about:
Why attuning to the flow of things brings peace (even though change is terrifying)—and what the Buddha said on his deathbed about impermanence
How to introduce meditation to kids without making it seem difficult or boring
The three dimensions of mindfulness: internal (your own mind), external (noticing other people's breath on the subway), and relational (the field we're all co-creating together)
Whether connecting through venting and complaining is harmless or something to examine more closely
"Useless speech" (sampappalāpa)—the Pali term for saying stuff that doesn't really matter, and why the urge is often just "look at me"
Why Bart is still on this path after all these years: community
Bart closes with a beautiful dedication about coming home to the body and appreciating that we show up in community.
These live sessions happen every week in the app 10% with Dan Harris, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com—there's a free 14-day trial.
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Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy
25 februari 2026 · 1 uur 6 min
Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls. Lees meer
Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness.
In this episode we talk about:
How to get over yourself
How to reduce rumination
How to lower the ego's walls
How to elevate mundane tasks
The value of what Zen practitioners call "don't know mind"
How to reclaim your attention from Big Tech (what Michael calls the "colonizers of consciousness")
The value of MDMA-assisted therapy
Michael's experiences meditating in a cave
Related Episodes:
Don't Let This Crisis Go To Waste | Roshi Joan Halifax
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How To Handle the Feeling of Never-Enough, Quiet the Comparing Mind, and Reduce Financial Anxiety | Morgan Housel
23 februari 2026 · 1 uur 11 min
A financial psychology expert on the science of contentment. Lees meer
Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He's a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.
In this episode we talk about:
What "irrational" spending habits really tell us
How to manage money ambition with sanity
How to use scarcity to your advantage
A useful equation for finding contentment
The key defense against envy
How to minimize future regret
Why young people should check their bank accounts more often
How to talk to your kids about money
How to disconnect self-worth from financial worth
And more
Related Episodes:
The Psychology of Money | Morgan Housel
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How To Increase Performance By Working At Your Edge -- Plus A Quick Hack For When Panic or Anxiety Swells
22 februari 2026 · 1 uur 15 min
How do you stay engaged without getting consumed? That's one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais. Lees meer
Together they explore:
working at your edge in meditation, panic disorder, and professional life
why love might be the most important skill we can develop
navigating rage in difficult political times
and the Ideal Competitive Mindset — a concept Dan found surprisingly useful.
Originally recorded for Dr. Gervais' podcast, Finding Mastery, this one turned into a real back-and-forth.
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The Best Way To Feel Calm (Is to Not Try To Feel Calm)
20 februari 2026 · 21 min
In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just "training wheels," and how to practice when ADHD or restlessness makes sitting still feel impossible. Lees meer
Throughout, Dan returns to a central theme: the point of meditation isn't to feel any particular way — it's to relate differently to whatever is already there. To join the live Tuesday sessions, sign up for a free 14-day trial at danharris.com.
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A Buddhist Antidote To Fear And Anxiety | Devin Berry
18 februari 2026 · 1 uur 8 min
The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator. Lees meer
Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS and Spirit Rock. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition.
In this episode we talk about:
Why mindfulness alone is not enough
How mettā is part of four related mental skills called the Brahma Viharas
The story of how and why the Buddha (according to the legend) invented mettā practice
The role and practice of generosity
A year long experiment that Devin ran in mettā and danā
And lastly, how these practices can help us both on and off the cushion
This episode originally aired on July 31st, 2024.
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The Science of Happiness: Five Simple Strategies for Reducing Anxiety and Increasing Connection | Sonja Lyubomirsky and Harry Reis
16 februari 2026 · 1 uur 3 min
What it really means to feel loved, and why many people who are loved don't feel it. Lees meer
Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most.
In this episode we talk about:
What it really means to feel loved, and why many people who are loved don't feel it
An antidote to loneliness
A broader definition of love beyond romance
Why feeling loved may be the true key to happiness
How feeling loved is more in your control than you think
The "relationship seesaw": lifting others up to feel loved yourself
The power of curiosity, listening, and reciprocity
Why dropping emotional armor is necessary for real connection
Practical tools for feeling more loved
Tips on asking better questions and showing real enthusiasm
Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening
Related Episodes:
Happiness Takes Work | Sonja Lyubomirsky
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How To Handle Constant Exhaustion (Without Blaming Yourself) | Jay Michaelson
15 februari 2026 · 32 min
A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. Lees meer
If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps.
We talk about:
Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization
The important oscillation between being with difficulty versus reaching for an antidote
HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired)
How to investigate exhaustion without trying to fix it right away
Practical antidotes: screen hygiene, micro-naps, and yes, brain machines
How our Stone Age brains are being hijacked by tech companies
Why nap shame is "pure garbage" and you should kiss it goodbye
The social conditions causing exhaustion that are beyond individual control
The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional.
Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris app. Find more from Jay at jaymichaelson.substack.com.
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How To Work With Insomnia, Pain, and Your Mom's Voice in Your Head | Jeff Warren
13 februari 2026 · 28 min
A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Lees meer
Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck.
We talk about:
How to get equanimity around existential fears for your kids (which Jeff calls "the single hardest thing in human life")
Why acceptance is a terrible word and equanimity is better
The difference between doomsday spirals and what's actually happening right now
Practical strategies for insomnia and chronic pain (including why your goal shouldn't be eight hours of unconscious sleep)
What to do when you feel stuck in your meditation practice (hint: the plateau is normal)
Three strategies for turning down the volume on your constant mental narrator
Jeff also introduces the practice of asking your meditation a question—literally seeding a question in your mind during practice and seeing what bubbles up. It's surprisingly effective for creative blocks and getting unstuck.
These live sessions happen every week in the 10% with Dan Harris app, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com — there's a free 14-day trial.
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Stoic Practices for Getting Rid of Mental Junk, Your Morning Routine, and Talking to the Dead | Ryan Holiday
11 februari 2026 · 1 uur 8 min
How to become the wisest version of yourself. Lees meer
Ryan Holiday is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies.
In this episode we talk about:
The value of asking pertinent questions
How to create a second brain
Finding a teacher for yourself
How not to be a know it all
Achieving focus through a morning routine
How to seek out criticism
Learning how to die
And much more
Related Episodes:
Ancient Strategies For Managing Stress And Anxiety
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Additional Resources:
Wisdom Takes Work
The Stoic Virtue Series
The Daily Stoic
Dailystoic.com
Glorious Exploits
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Unlocking the Body's Innate Capacity for Healing: From Colds and Injuries to Anxiety and Heart Health | Dr. Victoria Maizes
9 februari 2026 · 1 uur 19 min
Our bodies are brilliant at healing. An integrative doctor on how to tap that resource. Lees meer
Victoria Maizes, MD, is the founding executive director of the Andrew Weil Center for Integrative Medicine. Her new book is Heal Faster: Unlock Your Body's Rapid Recovery Reflex to Feel Better—Quicker.
In this episode we talk about:
What integrative medicine is (and isn't)
How lifestyle, stress, sleep, and relationships factor into healing
Why "a pill for every ill" often falls short
What the Rapid Recovery Reflex is and why the body wants to heal
The biggest things that block recovery in modern life
Practical ways to improve our health, ranging from sleep to stress
Why patients have more power than they think
How AI can help people ask better questions and work smarter with doctors
Why what and when you eat matters
How environmental toxins and social connection quietly shape our health more than we realize
Tips for handling colds and flu more effectively
Smarter ways to recover from pain and injuries
Practical tools for reducing stress and anxiety without immediately turning to medication
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This Quick Practice Will Make You Feel Lighter | Jay Michaelson
8 februari 2026 · 13 min
A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead. Lees meer
If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering.
This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward.
Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try.
Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app.
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How To Stop an Anxiety Spiral, The Best Protections Against Financial Ruin, and a Workaholic's Guide to Productivity (and Self-Care) | Andrew Ross Sorkin
6 februari 2026 · 54 min
Life hacks life from one of the busiest journalists of our time. Lees meer
Andrew Ross Sorkin is an award-winning journalist for The New York Times, a co-anchor of CNBC's Squawk Box, and the founder and editor-at-large of DealBook, an online daily financial report published by The New York Times. His latest book is 1929: Inside the Greatest Crash in Wall Street History--and How It Shattered a Nation.
In this episode we talk about:
The motivation behind his new book
Human nature –– and why FOMO might be a good thing
Personal finance hygiene
The true antidote to irrational financial decisions
How to cope with financial stress
Practical tools to stop mental spiraling
The "Would It Help?" mantra
The role of Transcendental Meditation (TM) in Andrew's life
Productivity hacks and life routines
Calendar blocking vs. to-do lists
How much you should ––or shouldn't–– share or disclose about yourself with other people
And much more
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Additional Resources:
Too Big to Fail
DealBook Summit
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Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
4 februari 2026 · 1 uur 7 min
Practical advice from a straight-talking former criminal and occasionally profane Dharma teacher. Lees meer
Vinny Ferarro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades.
As a fully empowered Dharma Teacher through Spirit Rock/IMS, he has taught residential retreats at various centers and currently leads Spirit Rock's Year to Live course.
This episode originally dropped in May of 2024, but we're re-posting it because it was one of our most successful episodes.
In this episode we talk about:
Alignment
Vinny's concept of "flashing your basic goodness"
Noting practice
The deep satisfaction in not seeking satisfaction
Redirecting awareness
Being an "empathetic witness" for yourself
When to opt for distraction
Not taking what's not yours
Vinny's ancestor practice
What is the connection between seeing our family patterns and not taking what is not ours?
How loyal have we been to our suffering?
Related Episodes:
How To Be Okay No Matter What | Kamala Masters
Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Roshi Joan Halifax
Non-Preachy Ethics | Jozen Tamori Gibson
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How a Simple Mindset Shift Can Reduce the Risk of Heart Disease and Improve Overall Health | Dr. Tara Narula
2 februari 2026 · 1 uur
A smarter way to think about disease prevention. Lees meer
Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan and Chief Medical Correspondent for ABC News. Her new book is The Healing Power of Resilience: A New Prescription for Health and Well-Being.
In this episode we talk about:
What resilience really is, why most of us already have it, and how it can be strengthened
The overlooked link between mental health, physical health, and recovery from illness
Why mindset and acceptance matter as much as medical treatment when facing health challenges
How resilience applies to major life changes, trauma, and chronic disease.
Practical psychological tools for working with anxiety, fear, and repetitive thought patterns
Why flexible thinking matters
How to adapt when life doesn't go according to plan
How beliefs, mindset, and the mind–body connection shape stress, healing, and resilience
Why movement, sleep, and facing fear are essential ingredients in building real resilience
How reframing identity can help people move forward after illness, trauma, or loss
Why connection, love, and small acts of kindness are powerful and underused medicine
How hope, faith, and purpose shape resilience, healing, and long-term health
Related Episodes:
Dan's top 10 takeaways from the science of behavior change: How To Actually Keep Your New Year's Resolutions | Dan Solo Episode
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How To Create Micro-Moments of Sanity No Matter What's Happening Today | Jay Michaelson
1 februari 2026 · 29 min
A conversation with Jay Michaelson, our Teacher of the Month for February, about his path to meditation, navigating multiple identities, and why he calls himself a "cynical, sarcastic bitch." Lees meer
Jay Michaelson is a meditation teacher, journalist, rabbi, and author. In this conversation with executive producer DJ Cashmere, Jay gets candid about his unconventional path into meditation—driven initially by greed for mystical experiences rather than a desire to reduce suffering—and how his practice has evolved over 25 years.
We talk about:
Why Jay identifies as a "greed type" in Buddhist psychology (and what that means)
How to balance worldly activism with contemplative practice without getting "hollowed out"
The concept of creating a "permission structure" to live the life you actually want
That moment of spaciousness between stimulus and response (and how it saved Jay when he got heckled during LGBTQ activism)
Whether meditation can help save humanity—and why Jay is both cynical and hopeful about this
How neurotic Jay still is after 25 years of practice (spoiler: he's less reactive, but still neurotic)
"Micro-moments" of awareness—five-second practices for people who can't go on long retreats
Jay's guided meditations and live sangha sessions are available throughout February in the 10% Happier app. You can also find him at jaymichaelson.substack.com, where he writes Both/And, a newsletter about the intersection of spirituality, meditation, and politics.
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George Saunders On: Getting Un-Stuck, Calming the Inner Critic, and Building Empathy Without Becoming a Chump
30 januari 2026 · 1 uur 6 min
A conversation with celebrated author George Saunders about his new novel, Vigil, and what fiction can teach us about empathy, self-awareness, and mortality. Lees meer
George Saunders is the bestselling, award-winning author of Lincoln in the Bardo, Tenth of December, and many other books. His new novel, Vigil, tells the story of a woman who died in 1976 and has spent the decades since comforting the dying—until she encounters a former oil executive responsible for early climate change denial.
In this conversation, Dan and George talk about:
Why George keeps writing about ghosts and the afterlife (hint: it's not just about mortality dread)
The lavish empathy at the heart of Vigil—and whether we should extend that empathy even to people doing civilizational damage
What George calls "warm metacognition"—the practice of dropping back out of your thought loops to examine what kind of goggles you're wearing
How fiction can turn your mind into a "reconsideration machine" (and why that matters in real life)
The difference between kindness and niceness
George's relationship with death anxiety, which he's had since childhood and which has only intensified with age
What George has learned about listening from teaching and hosting his Substack, Story Club
Why the older he gets, the more important it is to stretch himself creatively
His advice for dealing with stuckness (in writing and in life): curiosity over self-accusation
George's new novel Vigil is out January 27th from Random House. Check out his Substack, Story Club, where he discusses classic short stories with an incredibly thoughtful community.
Related Episodes:
George Saunders on "Holy Befuddlement" and How to Be Less of a "Turd"
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How to Regulate Your Emotions and Mental Chatter When Bad Things Happen | Maya Shankar
28 januari 2026 · 1 uur 6 min
Practical techniques for dealing with all of life's curveballs. Lees meer
Maya Shankar is a cognitive scientist and creator of the podcast A Slight Change of Plans, previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of The Other Side of Change: Who We Become When Life Makes Other Plans.
In this episode we talk about:
The two major life events that caused her to study the topic of change
How to build a more expansive sense of self
Practical tools for navigating change
Cognitive biases such as "the end of history illusion"
The utility of distraction and denial
Tools for getting unstuck from rumination
And much more
Related Episodes:
The Science of Handling Uncertainty | Maya Shankar
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A Counterintuitive Strategy for Sharper Decision-Making, Stronger Performance, and a More Meaningful Life. | Daniel Pink
26 januari 2026 · 52 min
How to have fewer regrets (and utilize the ones you already have). Lees meer
Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human.
In this episode we talk about:
The myth of the "no regrets" philosophy
What a regret actually is
The very real benefits of regret
The four core regrets people tend to have
Tools for dealing with regrets
The importance of talking or writing about your regrets
How to create a "failure resume"
The Regret Optimization Framework
The crucial role of self-compassion and self-distancing
And much more
Related Episodes:
'When' Can Make a Big Difference
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Additional Resources:
Daniel's books
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How To Handle 4 AM Worry Spirals | Bart van Melik
25 januari 2026 · 22 min
A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety. Lees meer
Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios.
We talk about:
Why mindful breathing sometimes doesn't work (and what to do instead)
The practice phrase "this wants to be seen right now"
How to work with your aversion to worrying (which can be worse than the worry itself)
Why talking about your fears with other people is so crucial
The question "what is this?" as a low-barrier entry point to awareness
How the Buddha's teaching on clinging shows up in anxious thinking
Why community and sangha aren't optional extras
If you want more from Bart, check out the 10% with Dan Harris app where he's got meditations and live sessions throughout January.
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Tim Ferriss On: Recovering From Anxiety and Compulsive Thinking, Rethinking Self-Optimization, and the Power of Saying "No."
23 januari 2026 · 1 uur 12 min
Secrets to self-preservation in an age of burnout. Lees meer
Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans. He's also the host of The Tim Ferriss Show podcast. Most recently, he has collaborated with Exploding Kittens to create COYOTE, a fast and hilarious card game.
In this episode we talk about:
Tim's Antidotes to isolation
Past-year reviews
The perils of self-optimization
His meditation practice
Escaping rumitive loops
The role of Accelerated Transcranial Magnetic Stimulation (TMS)
The ketogenic diet
Talking to chatbots about your health
And much more
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Additional Resources:
The New Frontiers of Mental Health — Brain Stimulation, Rapid-Acting Tools for Depression, and More
All Things Ketones, How to Boost Cognition, Sardine Fasting, Diet Rules, & More — Dr. Dom D'Agostino
TED: Why you should define your fears instead of your goals
Tim Ferriss, Host of 'The Tim Ferriss Show,' Author
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Hammond
21 januari 2026 · 1 uur 8 min
A road map for taking the pressure off. Lees meer
Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off.
In this episode we talk about:
How to define "overwhelm" – and modern causes for its existence
Why the search for perfection is futile
Claudia's three-part recipe for handling overwhelm
Antidotes for the comparing mind
What we should all know about procrastination
How to not let the news overwhelm you
What we learn from regret – and how to stop beating up on your past self
A key technique for worrying less
The case for nostalgia
How to get into a "flow state"
Related Episodes:
If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond
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Subscribe to our YouTube Channel
Additional Resources:
The Art of Rest: How to Find Respite in the Modern Age
The Keys to Kindness
Time Warped: Unlocking the Mysteries of Time Perception
Mind over Money: The Psychology of Money and How to Use It Better
Emotional Rollercoaster: A Journey Through the Science of Feelings
Claudia's BBC Podcasts
Thanks to our sponsor:
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How To Succeed, Sanely—Without Toxic Productivity, Preconceived Notions, or Fear of Change | Anne-Laure Le Cunff
19 januari 2026 · 1 uur 14 min
What does success look like? A neuroscientist wants you to question your cognitive scripts. Lees meer
Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.
In this episode we talk about:
Her critique on our cultural obsession with "finding your purpose"
The value of knowing your "cognitive scripts"
Practical tools to live a more purposeful, curious, and fulfilled life
Her mini-protocol for experimentation (based on the scientific method)
Mindful productivity — and how it builds on moving us into an experimental mindset
Whether procrastination is actually the enemy? And tools to work with it.
The upside of making space for your imperfections
Tips for navigating uncertainty
Why you want to avoid having too many experiments at the same time
The main difference between a habit and an experiment
How to learn alongside with other people — and why this matters
Collective "flow" states
Tips for community building
And this question: is legacy important?
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How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik
18 januari 2026 · 13 min
A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January. Lees meer
This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.
Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City.
Check out more meditations from Bart throughout January in the 10% with Dan Harris app.
Related episodes:
Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van MelikJoin Dan's online community here
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Seth Meyers On: Handling Performance Anxiety, Managing the Inner Critic, Hacks for Better Conversation, and Staying Joyful in Dark Times
16 januari 2026 · 44 min
Plus, much more from the famed late-night TV show host. Lees meer
Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast.
In this episode we talk about:
How Seth maintains sanity while hosting a late-night show amid the firehose of news
Joy and humor as resilience
His early struggles with self-doubt
How raising children is potentially harder than hosting a late night TV show
The upside of anxiety
The art of listening
Friendship, loyalty, and the emotional sustenance of creative partnerships.
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
Thanks to our sponsors:
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The "Wellness" Industry Sells Us On Rigid Optimization. It Doesn't Work–But This Might. | Nidhi Bhanshali Pandya
14 januari 2026 · 1 uur 19 min
A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Lees meer
Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity.
In this episode we talk about:
What Ayurveda actually is beyond TikTok trends
How ancient Ayurvedic principles align with (and differ from) modern medicine
How to brace yourself in the face of an imbalanced ecosystem
The human tragedy of overoptimization
The value of awe, fascination, and pattern-seeing as more effective than discipline or force
The three codes of life
The framework to come back into our own intelligence in the kindest way
How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance
The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts
The "inner climate" framework
Practical tools for sleep, including concrete daily practices to offset "imbalances"
The concept of agni (digestive fire) and how to support it
A three tiered toolkit for self-regulation
The perils of jumping into change
Why cold drinks and excessive water can disrupt digestion
Radical acceptance and gratitude
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Why You Don't Exercise Even Though You Know You Should. And Strategies To Get Over the Hump. | Katy Bowman
12 januari 2026 · 1 uur 18 min
A toolkit for bringing more movement into your life. Lees meer
Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them.
In this episode we talk about:
What a biomechanist does
What Katy means by "movement as nutrition"
How to determine your "movement diet"
The distinction between movement and exercise
Why people don't exercise
Strategies for consistency
The role of values and attention
How to move if you don't like sweating
How to find time to move
The technique of "stacking your life"
Overcoming embarrassment and shame related to movement
Strengthening your "so what" muscle
Getting comfortable with discomfort
What to do when you're addicted to your screen
And much more
Additional Resources:
Katy's Substack
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik
11 januari 2026 · 33 min
Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Lees meer
Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juvenile detention in the South Bronx.
In this conversation with executive producer DJ Cashmere, we talk about:
The difference between being mindful and knowing you're mindful (and why this matters when your 11-year-old is pushing every button)
Why awareness feels like protection
How to stop the cycle of: snap, regret, repeat
What Bart learned teaching meditation to kids in juvie who told him his meditation was "lit"
Why your kids might be your fiercest Zen teachers
The surprising power of saying "no" without aversion
How everything actually goes faster when you stop rushing
His favorite teaching from a modern-day monk: "Keep calmly knowing change"
Related Resources:
Bart's previous episode on insight dialogue and relational meditation practice
New guided meditations from Bart available throughout January
Join Dan's online community here
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How To Rewrite Your Story, Make Peace with the Past, and Break Old Patterns | Melissa Febos
9 januari 2026 · 1 uur 9 min
Practical ways to upgrade your narrative. Lees meer
Melissa Febos is the national bestselling author of five books, including Girlhood, Body Work: The Radical Power of Personal Narrative, and a new memoir, The Dry Season. She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker, The Best American Essays and others. She is a professor at the University of Iowa.
In this episode we talk about:
How to "audit" your personal narrative with simple questions
Melissa's five-step method for rewriting unhelpful stories
Why community, and vulnerability are required for real change; in other words, why it's harder to do this work alone
Melissa's own experiences running this playbook with regard to her relationships and her addictions.
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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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How To Use Psychology and Buddhism To Handle Your Inner Critic | Amita Schmidt
7 januari 2026 · 1 uur 2 min
How psychology and spirituality can work together. Lees meer
Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certified IFS (Internal Family Systems) therapist.
In this episode we talk about:
How psychology and spirituality can work together
The basics of Internal Family Systems (or IFS)
Amita's personal path through trauma, depression, and a pivotal insight that changed everything
Why states like depression aren't as solid as they feel
How to work with the inner critic
Simple ways to access the sanest, wisest version of yourself
The shift from psychological healing to spiritual insight
The value of acceptance and surrender
Simple pointers for sensing "aware presence" beneath all the mental noise
Related Episodes:
How (and Why) to Hug Your Inner Dragons | Richard Schwartz
How To Handle Your Demons | Richard Schwartz
Additional resources:
Amita on InsightTimer
Amita on DharmaSeed
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Esther Perel: The Modern World Can Sap Your Life Force. Here's How To Recapture It.
5 januari 2026 · 53 min
The legendary psychotherapist unpacks the concept of "hostile dependency" and explains why cutting people off doesn't always work. Lees meer
Psychotherapist and New York Times bestselling author Esther Perel is a leading voice on modern relationships, known for her widely viewed TED Talks, bestselling books and the hit podcast. She runs a New York–based therapy practice and advises global organizations and platforms on the complexities of contemporary relationships.
Follow Esther Perel's podcast Where Should We Begin? on YouTube, Apple Podcasts or Spotify, and subscribe to Entre Nous with Esther Perel on Substack for exclusive bonus content.
In this episode we talk about:
What Esther Perel really means by eros
How modern life quietly depletes our sense of feeling alive
Why aliveness can coexist with grief, pain, and difficulty
The danger of numbness
Introverts, extroverts, and the many non-social ways we experience vitality
Vital sources of connection and meaning
Co-regulation, touch, presence, and why words alone aren't enough
"Hostile dependency" and the paradoxes of long-term relationships
Why loneliness has become normalized, and why it shouldn't be
How to rebuild community through small, practical acts
Rituals as a way to mark time, create meaning, and feel grounded
The tension between individualism, belonging, and responsibility to others
Get the 10% with Dan Harris app here
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Buddhist Hacks for Anxiety and Overthinking | Joseph Goldstein
4 januari 2026 · 1 uur 18 min
Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein. Lees meer
Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introduce you. He's one of the foremost Buddhist teachers in the west, he's been Dan's teacher for about 15 years, and Dan's recently convinced him to write a book together, using a collection of these little phrases that he's cooked up over the years. Dan's been keeping a list of around a hundred or so tiny, useful phrases – bite-sized wisdom for meditation practice and for daily life. The book won't be out for a few years, but we're conducting a series of interviews with him, each one covering a few phrases, and we'll be releasing those here on the podcast.
The first installment of these interviews about Joseph's phrases just came out on Thursday, Jan. 1, and you don't have to listen to that episode for this episode to make sense, but they are useful together.
Today, we'll be covering:
The practice assessment tapes
Whatever works
Cowboy Dharma
Dead end
Is this useful
And a quartet about walking meditation: sensations moving through space, walking through space, walking in a dream, walking through the mind
Don't worry if those don't make sense right now – stick with us and you'll get a thorough explanation of where those phrases all come from and how they can help.
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Joseph Goldstein On How To Train Your Runaway Brain
1 januari 2026 · 1 uur 9 min
You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it? Lees meer
Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein, about how "ridiculous" our minds are – that's a word he uses a lot to describe the mind – and some really compelling ways to train the mind. Spoiler: having a sense of humor is crucial here.
Just by way of context: this is the first in a series of episodes with Joseph, focusing on the phrases he uses while he's teaching Buddhism and meditation. Dan and Joseph are collaborating on a book that will be a compilation of these phrases and how to use them. This book won't be out for several years, but as Dan conducts a series of interviews with Joseph, we'll release them here on the podcast. There's another part coming out this Sunday, January 4th.
Just to give you a little taste, here are the phrases we'll be covering in today's episode:
Just begin again
Sit and know you're sitting
Relaxed, not casual
More or less mindful
Thieves of meditation
Mara, I see you.
Ridiculous
The mind has no pride
Soundtrack
The mind is the forerunner of all things.
These might not make any sense right now, but you'll hear Joseph explain each of these, where they came from, and how to use them in your meditation practice AND in your daily life. Incredibly practical, bite-sized wisdom.
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Rewire How You Talk To Yourself | Ofosu Jones-Quartey
31 december 2025 · 1 uur 5 min
Buddhist strategies for taming that nagging voice in your head. Lees meer
Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.
Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.
As an accomplished hip hop artist under the name "Born I," Ofosu released the mindfulness-themed album "In This Moment" in 2021. Born I's most recent album, "Komorebi" (2025), has been hailed by listeners as "a missing piece in hip-hop," praised for its meditative flow and spiritual depth. The companion book, "Lyrical Dharma: Hip-Hop as Mindfulness" (Parallax Press), arrives with a foreword by Pulitzer Prize winner Alice Walker, further cementing Born I as a unique voice at the intersection of art and contemplative practice.
Beyond music, Ofosu is an author, releasing his self-published children's book "You Are Enough" in 2020 and "Love Your Amazing Self" via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.
In this episode we talk about:
The relationship between self-compassion and a successful meditation practice
All the reasons people resist self-compassion, and his rebuttals
Whether self-compassion is selfish
How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
Ho…
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Rethinking Success | Mia Birdsong
29 december 2025 · 1 uur 9 min
Radical advice on rethinking success, individualism, and the American dream. Lees meer
Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life, and points us toward the promise of our collective vitality.
In this episode we talk about:
How to build community
What it looks like in her own life
Mutuality vs reciprocity
How to work with resentment and rejection
The etymological connection between friendship and freedom
The transformative power of asking for help
And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred
This episode originally aired on May 22nd, 2024.
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How Being Wired Differently Can Be an Advantage | Jeff Warren
28 december 2025 · 20 min
What if the problem isn't you—but the idea that there's only one "right" way to meditate? Lees meer
In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice often falls short.
Rather than prescribing a single approach, Jeff emphasizes experimentation: noticing what settles you, what feels intolerable, and what helps you come back to presence. That might mean focusing on the breath, opening awareness, moving the body, journaling, or simply taking a walk.
They return repeatedly to a simple litmus test for any practice: Is this helping me be here? And they frame that question through three core skills of mindfulness—clarity, concentration, and equanimity—which can be cultivated in many different ways.
This episode is especially helpful if you've ever felt restless, frustrated, or "bad" at meditation—and are looking for a more flexible, compassionate way to practice.
You can get more meditations from Jeff, our Teacher of the Month for DanHarris.com, by checking out our new app, 10% with Dan Harris.
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How to Work with Worry | Christiane Wolf
26 december 2025 · 23 min
Worry has a way of sneaking into everything—even gratitude, loving-kindness, and joy. Lees meer
In this episode, Dan Harris sits down with meditation teacher and psychologist Christiane Wolf to explore how to work skillfully with worry without suppressing it, indulging it, or turning meditation into yet another way to beat yourself up.
Together, they unpack some of the most common pain points meditators face:
Why trying to force certain feelings (gratitude, calm, compassion) often backfires
Whether worry is ever actually helpful—and how to tell when it's not
How to work with fear while waiting for a health diagnosis
What to do when gratitude or loving-kindness practice triggers sadness or anxiety
How consumerism (hello, holiday season) fuels craving and unease
When mindfulness is enough—and when psychological work is needed to avoid spiritual bypassing
Christiane offers practical tools for meeting worry with kindness, curiosity, and clarity—including how to "name it to tame it," how to gently redirect attention without suppression, and how to relate to anxious or critical thoughts as parts rather than as who you are.
This conversation is honest, grounded, and deeply humane—especially for anyone who worries that they're "doing meditation wrong" or feels guilty for not feeling better fast enough.
Recorded live during a subscriber Q&A session – join us at DanHarris.com to be part of these sessions as they happen!
Related Episodes:
How to Outsmart Your Pain | Christiane Wolf
Is Your Ambition Rooted in Trauma? | Christiane WolfGet the 10% with Dan Harris app here
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The Science Of Speaking Up For Yourself | Elaine Lin Hering
24 december 2025 · 1 uur 12 min
How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most. Lees meer
Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.
In this episode we talk about:
How we learn silence and self-editing
How we often miscalculate the cost-benefit when it comes to speaking up or staying silent
Elaine's four steps to learn how to speak up and find your voice
How we can unintentionally silence others, especially those closest to us, and what to do about it
This episode originally aired on May 15th, 2024.
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How To Read The Room, See What Others Miss, and Be Right More Often | Kirstin Ferguson
22 december 2025 · 1 uur 13 min
Your blindspots and biases block your success and happiness. Here's how to navigate that. Lees meer
Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and culture, writes the popular 'Got a Minute?' column in The Sydney Morning Herald and The Age, and is a Member of the Order of Australia.
In this episode we talk about:
The concept of blindspotting – what it is and how to do it
The power of intellectual humility and how to practice it
The difference between seekers and knowers – and when each mindset is useful
The three major thinking traps
How to disentangle ego from identity, manage defensiveness, and turn feedback into growth
The role of curiosity in finding truth, building psychological safety, and leading more effectively
How to "read the room" in workplaces, relationships, and global contexts
The key to good leadership
The importance of modeling uncertainty as a leader
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A Meditation for Overthinking and Perfectionism | Jeff Warren
21 december 2025 · 10 min
In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind." Lees meer
Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind that dwells nowhere.
To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com.
Related episodes:
Working With a Brain That Doesn't Behave | Jeff WarrenGet the 10% with Dan Harris app here
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An Update From Dan
19 december 2025 · 7 min
In this short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also announces a 30-day free trial and a special upcoming New Year's challenge with Joseph Goldstein. Lees meer
Important links:
Download the new app: iPhone/iPad: App Store / Android: Google Play Store
Step-by-step guide for existing subscribers
Contact support: support@danharris.com (hi, Roy!)
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A Zen Handbook for Sanity in an Era of Uncertainty | Jiryu Rutschman-Byler
17 december 2025 · 1 uur 17 min
It is okay—and even beautiful—to be the idiot you are. Lees meer
Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center. Jiryu is the final editor of legendary Zen master Shunryu Suzuki's Becoming Yourself: Teachings on the Zen Way of Life.
In this episode we talk about:
The legacy and teachings of legendary Zen master Shunryo Suzuki.
What is Zen
How to work with your day to day problems — and also life and death problems
How to soften the mind
Whether to meditate with your eyes open or closed
What does it really mean to become "one" with everything
Why life isn't something to be "figured out"
The connection between the oft-misunderstood concept of "allowing" and being more effective in your life
The concept and practice of faith
The magic of the universe
Related Episodes:
The Fundamental Mystery of the Mind, Annaka Harris
A Radical Question To Put Your Problems Into Perspective | Annaka Harris
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How To Stop Overthinking and Make Better Decisions | Bidhan (Bobby) Parmar
15 december 2025 · 1 uur 14 min
A Darden School of Business professor explains how to use doubt to your advantage. Lees meer
Bidhan (Bobby) Parmar, PhD, MBA, is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking.
In this episode we talk about:
The common human allergy to discomfort and uncertainty
The benefits of doubt
The difference between choice fatigue and 'analysis paralysis'
The nine subtle signs of analysis paralysis
Why we need to be paying more attention to process vs. outcome
How to have confidence in the face of doubt
The role of rupture and repair in relationships
The crucial final steps in the decision-making process – specifically one Bobby calls "After Action Reviews"
And much more
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Additional Resources:
9 Subtle Signs of 'Analysis Paralysis'
radicaldoubt.com
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Thanks to our sponsors:
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Is It Possible to Uproot All Anxiety and Anger? Steve Armstrong Says Yes.
14 december 2025 · 1 uur 7 min
Meditation can be gorgeous… and it can be absolutely bewildering. If you've ever wondered, "Am I doing this right?" or "Why does this feel so intense?", this conversation is for you. Lees meer
In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it gets easier, how to navigate the so-called "dark night" phases, and how to keep going without getting lost in the weeds of self-doubt.
Steve Armstrong, our dear friend, teacher, and the founder of Vipassana Metta Dhamma Sanctuary, passed away peacefully at home on December 23, 2025. His wife and teaching partner, Kamala, was by his side. We are deeply grateful to everyone who contributed to the fundraiser we shared, and held Steve and Kamala in their hearts.
Your generosity made it possible for Steve to receive the 24-hour care he needed in his final months, allowing him to remain at home with comfort and dignity. Your support also helped ease the many practical and emotional burdens Kamala carried during this time.
Steve devoted more than 40 years to teaching the Dhamma and to building Vipassana Metta Dhamma Sanctuary as a place for deep and sustained practice. His wisdom, kindness, and unwavering commitment to the path touched countless lives and will continue to live on through this work. Any future donations to this fundraiser will go toward supporting Kamala as she moves through this period of grief and transition, and as she continues the work at Vipassana Metta Dhamma Sanctuary that she and Steve began together.
If you feel moved, you can find the GoFundMe at this link. Our company has also made a significant contribution to support Steve and Kamala.
In this episode, you'll learn:
Why meditation can sometimes trigger emotional turbulence
How to understand the "stages" of insight (without clinging to them)
Practical ways to stay steady when your practi…
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How Not To Let the News Paralyze You | Tom Llamas
12 december 2025 · 54 min
An NBC Nightly News anchor shares insider tips from the belly of the beast. Lees meer
Tom Llamas is anchor and managing editor of NBC Nightly News with Tom Llamas and anchor of Top Story with Tom Llamas, a daily streaming primetime newscast on NBC News NOW. He has been in broadcast journalism for over 25 years.
In this episode we talk about:
How to be a better listener
Practices for continued growth and curiosity as you get older
The role of both faith and meditation in Tom's life
The role of exercise
The role of friendship
His family's dramatic history and the impacts of becoming the first Latino anchor of a weekday evening news broadcast
And much more
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Subscribe to our YouTube Channel
Additional Resources:
The Lion Tracker's Guide to Life
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How to Break Your Anger Habit | Sharon Salzberg
10 december 2025 · 1 uur 16 min
The case for love and compassion in a world that's filled with hatred and division. Lees meer
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. She has written many books, including her latest, a kids book called Kind Karl.
In this episode we talk about:
How the quality of metta, or loving kindness, can be an antidote to fear
The wisdom of having a loving mindset in the face present dangers
Love
Can love be a strength?
The different flavors of "loving kindness"
The four types of enemies, which include the outer enemy, the inner enemy, the secret enemy and the super secret enemy
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Additional Resources:
Dan's son teaching Loving Kindness Meditation
Metta Hour Podcast
Donate to the Insight Meditation Society's Fundraiser
Sharon's books
Thanks to our sponsors:
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The Science of Cannabis: Does It Help or Hurt With Anxiety? Is It Addictive? What's the Safest Way To Use It? | Dr. Riley Kirk
8 december 2025 · 1 uur 15 min
Everything you want to know about cannabis, but were afraid to ask. Lees meer
Dr. Riley Kirk is a cannabis research scientist and educator with a Ph.D. in pharmaceutical sciences, specializing in natural product chemistry. Her new book is Reefer Wellness: Understanding Cannabis Science, Culture, and Medicines.
In this episode we talk about:
The endocannabinoid system – and how it works in the body
The science-backed health benefits of cannabis
The risks of cannabis use – including questions about psychosis, schizophrenia, and specific risks for adolescents
The fascinating history of the cannabis plant
The criminalization, racism and propaganda machine within that history
The legality of cannabis now in the US
Different modes of use
Where to source your products
And much more
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Subscribe to our YouTube Channel
Additional Resources:
Bioactive podcast
@cannabichem
The Network of Applied Pharmacognosy (NAP)
Thanks to our sponsors:
AT&T: Happy Holidays from AT&T. Connecting changes everything.
Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
Function Health: Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership.To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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How to Keep Your Cool in a Room Full of Chaos Gremlins | Jeff Warren
7 december 2025 · 12 min
If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back. Lees meer
In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers alive — walks you through how to stay grounded in your own body even when the people around you are melting down.
This meditation is especially helpful if you tend to:
Fix other people's problems without being asked
Rush to make everything okay the instant someone frowns
Get overwhelmed by other people's moods
Lose your boundaries around demanding or sensitive humans (including the tiny ones)
To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com.
Related episodes:
Working With a Brain That Doesn't Behave | Jeff WarrenJoin Dan's online community here
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Thanks to our sponsors:
AT&T: Happy Holidays from AT&T. Connecting changes everything.
Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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When You're Afraid to Slow Down — Even Though You Need To
5 december 2025 · 44 min
Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space. Lees meer
You'll hear Dan and Hoda talk about:
A practical framework for staying sane when the news, your inbox, or your personal life goes sideways
Why joy is a skill (and not a personality trait you either have or don't)
How to set boundaries without feeling like a jerk
How to let go of the self-improvement fantasy you've been carrying around for years
Join Dan's online community here
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Subscribe to our YouTube Channel
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