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1.105 afleveringen, van nieuw naar oud
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The Science Of Getting Out Of Your Head | Annie Murphy Paul
13 mei 2024 · 57 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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An acclaimed science writer on how to upgrade your mind by using more than your head.
When you think about thinking, most of us think of it as a supremely solo pursuit. You're in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we're going to talk about a concept called "the extended mind." Your mind isn't just in your skull: it's in your body, it's in the people around you, it's in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called "the skull sized kingdom" and access these other resources.
This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a "fascinating new book." Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain
In this episode, we also talk about:
How to use your surroundings to think better
My favorite of the three areas of this book – thinking with our relationships
Why "groupthink" isn't always a bad thing (OR you can say, the benefits of thinking in groups)
What she called "extension inequality" – that this benefit of the extended m…
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Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
8 mei 2024 · 1 uur 6 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Practical advice from a straight-talking former criminal and occasionally profane dharma teacher.
Vinny Ferraro is 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 thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.
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:
Get Happier Without Losing Your Edge | Kamala Masters
Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax
Non-Preachy Ethics | Jozen Tamori Gibson
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraro
Additional Resources:
Download the Ten Percent Happier app today: https://10per…
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The Science Of Overcoming Perfectionism | Thomas Curran
6 mei 2024 · 1 uur 11 min
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Actionable advice on working with one of the few socially acceptable vices.
Whilst striving for perfection might seem logical on some level, it's not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.
Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough.
In this episode we talk about:
The definition of perfectionism – it's more than just high standards
The 3 flavors of perfectionism
The surprising findings on perfectionism and gender
Perfectionism VS imposter syndrome
The root of perfectionism
The variables that lead to perfectionism
Thomas' critiques on capitalism and growth mindset
How to actually implement mantras like "progress not perfection" and "embracing good enough"
4 elements to combat imperfectionism
The recipe for achieving inner abundance
How to make good work without caring what other people think of you?
And parenting and perfectionism
Related Episodes:
Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!)
How To End The War With Your Body | Sonya Renee Taylor.
The Science of Failing Well | Amy Edmondson
Dr. Mark Epstein On: How To Transform Your Neuroses Into "Little Shmoos"
The Zen of Therapy | Mark Epstein
Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran
Additional Resources:
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Dua Lipa On: Radical Optimism, Falling On Stage, And "Writing Yourself Into A Good Idea"
3 mei 2024 · 58 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Talking creativity and sanity with one of the world's biggest pop stars.
British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism.
In this episode we talk about:
What she means by radical optimism – and how it applied when she literally fell on stage
How she resists the temptation to fully armor herself
Her famous work ethic and packed schedule
Her non-negotiable daily practices, including meditation
Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)
And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour
Why she had to write 97 songs to make this one album
And her concept of "writing herself into a good idea" – as she says, "You have to be shit to be good."
Related Episodes:
Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
The Science of Hope | Jacqueline Mattis
Hope Is a Skill | George Mumford
Discomfort: A Counterintuitive Source of Hope | Sebene Selassie
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/in…
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The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä
1 mei 2024 · 1 uur 4 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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A research-backed plan for getting your sh*t together in every possible sphere.
We're going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University's Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She's been on this show before, to discuss her best-selling book The Happiness Track. And today she's back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.
In this episode we talk about:
What she means by that term, sovereign
The neuroscience of emotion regulation
The science of intuition – and how to work with it when you're a critical thinker
How our past can unconsciously bind us
The impact of trauma
The latest evidence for the benefits of meditation
And how to cultivate what scientists call Positive Relational Energy
Related Episodes:
Three Lessons from a Happiness Researcher | Emma Seppälä
The Scientific Case for Self-Compassion | Chris Germer
Can You Really Trust Your Gut? | Amber Tamblyn
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
29 april 2024 · 1 uur 8 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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The creator of somatic experiencing shows Dan how to heal trauma through the body.
Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.
Content warning: This episode includes discussions of rape and violence.
In this episode we talk about:
How to do somatic experiencing. You'll see Dan play the role of guinea pig + make weird sounds
The difference between somatic experiencing and talk therapy
Somatic experiencing practices we can implement into our lives
Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
Practices to fortify us in times of difficulty
Facing mortality
Related Episodes:
Become An Active Operator Of Your Nervous System | Deb Dana
What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo
How to Live with the Worst Things That Ever Happened to You | Stephanie Foo
An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham
How to Get Out of Your Head | Willa Blythe Baker
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine
Additional Resources:
Downloa…
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Rewire How You Talk To Yourself | Ofosu Jones-Quartey
24 april 2024 · 1 uur 4 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Buddhist strategies for taming that nagging voice in your head.
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. His most recent album is "AMIDA", a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.
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
How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
And how to te…
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The Science Of Self-Compassion | Serena Chen
22 april 2024 · 1 uur 11 min
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How self compassion works, how to practice it, and what the research says about the benefits.
GUEST BIO:
Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley.
In this episode we talk about:
The connection between self-compassion and authenticity
As well as self-compassion exercises that you can incorporate into your daily life
How self-compassion influences the desire for self improvement
How it can lead you to be more understanding of other people
The connection between self-compassion and good leadership
And how self-compassion can apply to parenting as well as to educational realms
Related Episodes:
How to Make Self-Compassion Work for You | Kristin Neff
Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff
Self-Compassion Ain't Always Soft | Kristin Neff
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chen
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How To Handle Literally Anything | Sebene Selassie and Jeff Warren
17 april 2024 · 1 uur 1 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.
Sebene Selassie describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She's based in Brooklyn.
Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He's based in Toronto.
If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at podcast@tenpercent.com with a voice memo.
Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October.
Related Episodes:
How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff Warren
Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren
Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious
Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren
Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/med-party-howtohandle
Additional Resources:
Download the Ten Percent Happier app tod…
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Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday
15 april 2024 · 1 uur 11 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.
Ryan Holiday is a prolific author, whose books include The Obstacle Is the Way, Ego Is the Enemy, and Discipline is Destiny. His newest book, Right Thing, Right Now, comes out in June, and is available for pre-order now. Ryan is also the host of the Daily Stoic Podcast.
In this episode we talk about:
The history and theory of Stoicism, and some of its big names (including a former Vice Presidential candidate)
Premeditatio Melorem, or thinking ahead to the worst possible outcome in order to avoid it
Memento Mori, or being aware of the inevitability of one's own death
Amor Fati, or "loving one's fate" as a path to acceptance of reality
Journaling as a key Stoic practice, of talking to oneself on the page
The four Stoic values: Courage, Temperance, Justice, Wisdom
How Stoicism and Buddhism overlap – and how they don't
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ryan-holiday
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How Thinking About Death Can Improve Your Life | Alua Arthur
10 april 2024 · 51 min
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Death isn't the most appetizing topic, but contemplating mortality can be a massive source of motivation, perspective, and even stress relief. In this episode, life lessons from a death doula, who helps people at the end.
Description:
There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.
Our guest today is Alua Arthur, a former attorney who is now what's called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now.
Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. Her debut memoir, Briefly Perfectly Human: Making An Authentic Life By Getting Real About the End, will be released on April 16, 2024.
This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now.
Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast.
In this episode we talk about:
How death can be a powerful motivator
How consistently being aware that you're going to die can be a "stress reliever"
The utility of imagining your ideal death
Her view on reincarnation
How the concept of "healing" can sometimes be used as a weapon against ourselves
The importance of not leaving things unsaid
How "hope" at the end of life can sometimes be unhelpful
What surprises her about death
How her work helped her out of her depression
The five steps that you should take when confronting your own death
The harm that can sometimes result from too much medical intervention toward the end of life
The often fraught relation…
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The Science Of Building The Life You Want | Arthur Brooks
8 april 2024 · 1 uur 17 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.
In this episode we talk about:
Myth busting about happiness
The three macronutrients of happiness
The perils of pursuing pleasure
How to be effectively and wisely ambitious
How to ascertain if you have meaning in your life
How to manage your emotions
The difference between healthy and unhealthy envy
Related Episodes:
The Good News About Your Inevitable Decline | Arthur Brooks
Why Dwight from The Office (Rainn Wilson) Is Calling for a "Spiritual Revolution"
The Upsides And Downsides Of Living A More Examined Life | Matt Harris
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/arthur-brooks-754
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Myths Of Love, Sex, Dating, And Relationships | Myisha Battle
3 april 2024 · 1 uur 3 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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How our false expectations and misunderstandings about relationships can create an incalculable amount of suffering — and the many problems of the "You complete me" model.
Description:
This episode was part one of our four-part series where we're counter-programming against the way Valentine's Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family.
Today's guest hews a bit more closely to the traditional Valentine's Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships.
Myisha Battle is the author of the book, "This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between." She also hosts the podcast How's Your Sex Life? Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships.
Content Warning: Explicit language and conversations about sex.
In this episode we talk about:
Five ways to improve intimacy and connection in romantic partnership
The nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful ways
Understanding men's and women's cycles to depersonalize issues in sex and relationships
The myth of finding "the one"
The orgasm gap
Bromance
And if you're looking, tips on how to make finding a partner easier
Full Shownotes: https://www.tenpercent.com/podcast-episode/myisha-battle-archive
Where to find Myisha Battle online:
Website: www.myishabattle.com/
Social Media:
Twitter: @MyishaBattle
Instagram: @MyishaBattle
Book Mentioned:
This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between
Other Resources Mentioned:
Alain de Botton's Why You Will Marry the Wrong Person
The School…
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Modern Life Is Making You Sick, But It Doesn't Have To | Dr. Gabor Maté
1 april 2024 · 57 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Hidden sources of stress — and how to beat them. Also: the myth of normal, the necessity of being disillusioned, and the disutility of comparing your suffering.
Description:
There's so much to be grateful for in modern medicine. We can all agree that we would not do as well in a world with no Advil or dentistry. And yet, our guest today, who is a renowned doctor, says modern medicine is overlooking something crucial: the pernicious impact that modern living has on our minds and bodies. In other words, we are surrounded by these hidden societal and structural sources of stress and we aren't thinking about how to treat and prevent these factors that are degrading our happiness and our immune systems.
Dr. Gabor Maté is a bestselling author with an expertise on everything from stress to addiction to ADHD. His latest book is called, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture
Content Warning: This episode has mentions of child abuse, sexual trauma, suicide and addiction
In this episode we talk about:
What he means by "the myth of normal"
How diseases, such as autoimmune conditions, are an "artifact of civilization"
How to begin to tackle what Dr. Maté calls, "the social sources of illness"
His definition of trauma and the difference between "big T traumatic events" and the trauma of "wounding"
How trauma in society is so normalized that we don't even recognize it
Whether the term trauma is overused
Why comparing suffering is a fruitless endeavor
What he means by "the necessity to be disillusioned"
The power and possibility of psychedelics
Why he thinks we should incorporate shamanic medicine into our western medical framework
And what he means by "undoing self-limiting beliefs" and how these beliefs show up in our everyday lives
Full Shownotes: https://www.tenpercent.com/podcast-episode/gabor-mate-archive
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How To Get Ahead At Work, Buddhist-Style | David Nichtern
27 maart 2024 · 1 uur 9 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Buddhist strategies for making money and being creative.
Meditation teacher David Nichtern believes that business can be, in his words, an essential spiritual practice. He has been practicing and teaching meditation for over 40 years. He's also the author of a book, Creativity, Spirituality, and Making a Buck. And he hosts a podcast by the same name. He began his career as a successful composer, producer, and guitarist. He's recorded and played with Stevie Wonder, Jerry Garcia, Lana Del Rey, Paul Simon, and others. Recently, he's become an entrepreneur, founding an online mindfulness based education platform called Dharma Moon.
You can check out the video series based on his latest book, here. And on June 14, David's leading a 100 Hour Mindfulness Teacher Training. For more info, check out the Dharma Moon website.
Related Episodes:
Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside
A Buddhist Approach to Money Worries | Ethan Nichtern
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/david-nichtern
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How To Stop Worrying About What People Think Of You | Michael Gervais
25 maart 2024 · 1 uur 7 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Why fear of other people's opinions (FOPO) holds us back, and what to do about it.
Michael Gervais is a high performance psychologist and the host of the Finding Mastery podcast. His new book is called The First Rule of Mastery: Stop Worrying About What People Think of You.
In this episode we talk about:
A handy new acronym: FOPO, Fear of People's Opinions
How the evolutionary roots of our desire for social acceptance work against us in the modern world
Why caring about what others think is not the same thing as worrying about what others think
The difference between a purpose-based identity and a performance-based identity
The anti-FOPO power of things like: imagination, journaling, meditation, social support, and considering your mortality
Why focusing less on yourself can be the greatest bulwark against FOPO
Related Episodes:
Michael Gervais and Pete Carroll
Michael Gervais in conversation with Jon Kabat-Zinn
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-gervais-returns
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An Anti-Hustle, Pro-Rest Approach To Work | Christina Wallace
20 maart 2024 · 1 uur 10 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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How to build a career that is sturdy, meaningful, and doesn't burn you out.
Description:
Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this.
In this episode we talk about:
how to design a portfolio life for yourself
her philosophy of ambition
how to create the freedom to fail
how to engage in sane time management.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallace
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How To Be Productive Without Burning Out | Cal Newport
18 maart 2024 · 1 uur 16 min
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Slow productivity: achievement without burnout.
Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.
In this episode we talk about:
How overload culture wears us out and makes us less productive
The rise of "pseudo-productivity" in office culture
The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over quality
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Upsides And Downsides Of Living A More Examined Life | Matt Harris
13 maart 2024 · 1 uur 17 min
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Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan's younger brother, Matt.
Matt Harris is partner at Bain Capital Ventures, where he's developed an expertise in Fintech, or financial technology. He's also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.
In this episode we talk about:
Practical tips from Joseph Goldstein
The books that have been integral to Matt's process
Tips on starting a practice.
The biggest issues for meditators
How not to try too hard
How awareness of the ego impacts work,
The upsides and downsides of living a more examined life.
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan's weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence
11 maart 2024 · 1 uur 21 min
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We explore the intellectual and practical aspects of these mystical and esoteric concepts.
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.
In this episode we talk about:
Why Joseph has become more comfortable talking about these concepts as he's gotten older
Why karma should not be seen as a deterministic principle that rules every aspect of our lives
The connection between karma and past lives
What he thinks about the concept of free will and how it relates to karma
And why skeptics would do well to adopt a mindset characterized by the "willing suspension of disbelief"
Additional Links:
Joseph's Dharma Seed Talk: Understanding Karma
Dipa Ma: The Life and Legacy of a Buddhist Master
Free Will by Sam Harris
IMS's Forest Refuge Program
The Barre Center for Buddhist Studies
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.
Nirvana | Joseph Goldstein
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Full Shownotes: https://www.tenpercent.com…
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Dr. Mark Epstein On: How To Transform Your Neuroses Into "Little Shmoos"
6 maart 2024 · 1 uur 12 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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A Buddhist psychiatrist (and one of the key players in Dan's meditation career) talks about the overlap between Freud and the dharma.
Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.
In this episode we talk about:
The insubstantial nature of thoughts
Staying present through anything without clinging or condemning.
Turning down the ego and focusing on others
How you transform your neuroses from monsters to little shmoos.
And whether 10% is the right number?
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.
Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan's Close Friend, Zev Borow)
4 maart 2024 · 1 uur 8 min
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Am I a bad meditator if I don't go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What's the food like?
Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.
In this episode we talk about:
Whether or not you're a bad meditator if you don't go on a retreat
What the specifics of a retreat entails
How you stay silent for days on end
And how to actually get into a meditation retreat
Related Episodes:
Click here to listen to the previous episodes in our tenth anniversary series.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan's weekly newsletter here
Follow Dan on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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Here's What I Learned From Writing A Whole Book About Meditation | Dan Harris
26 februari 2024 · 1 uur 11 min
Editor's Note (March 2026): This episode contains a brief reference to Deepak Chopra. Since this episode was published, documents released by the Department of Justice have revealed Deepak Chopra's connection to Jeffrey Epstein. We find these revelations deeply troubling and do not condone any association with Epstein or his activities. Please know that we have removed our interview with Deepak Chopra from our library. Lees meer
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New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.
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The tables have turned: Dan is interviewed by two of his producers.
This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan's book, where two of Dan's producers, DJ Cashmere and Lauren Smith, interview him.
We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.
We talk about concepts such as "Respond, not react," why our faults aren't our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan's doing on the score.
To order the revised tenth anniversary edition of 10% Happier: click here
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Effective Communication | Charles Duhigg
21 februari 2024 · 1 uur 8 min
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The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.
Charles Duhigg is a Pulitzer Prize–winning journalist and author of the bestselling The Power of Habit and Smarter Faster Better. His new book is called Supercommunicators.
In this episode we talk about:
How he defines super communicator
The four rules for a meaningful conversation
How and when to deploy vulnerability
How to transform shallow questions into deep ones
The fast friends procedure
And how to form the habits of becoming a supercommunicator
Related Episodes:
Dan Clurman and Mudita Nisker on communication
Daniel Goleman on emotional intelligence and optimal performance
Sign up for Dan's weekly newsletter here
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/charles-duhigg
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Generosity: Why It Makes You Happier and How To Do It Effectively (It Doesn't Need To Involve Money) | Chris Anderson
19 februari 2024 · 1 uur 13 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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How to cultivate a generosity mindset— and make a good thing less boring.
Chris Anderson is the curator of TED. He is the author of New York Times bestseller TED Talks and has overseen the introduction of, among others, the TEDx program, the TED-Ed initiative, and the Audacious Project, a bold new philanthropic model to inspire change at scale. His newest book, Infectious Generosity: The Ultimate Idea Worth Spreading, is out now.
In this episode we talk about:
How to create a generosity mindset
The audacious and daunting goal he recommends for annual giving
And the promise of the Internet as a tool to dramatically amplify human kindness
Related Episodes:
Adam Grant, The Benefits of Generosity
Generosity | Bonus Talk with Norman Fischer
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/chris-anderson
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An Antidote to Autopilot | John R. Miles
16 februari 2024 · 9 min
Three tools for living a "passion-struck" life. Lees meer
John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.
In this episode we talk about:
A visualization technique for setting your priorities
Why "autopilot" is the wrong metaphor for an unlived life
The five "transition points" on "the journey to becoming passion struck"
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/john-r-miles
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How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff Warren
14 februari 2024 · 47 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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A master class in equanimity. It's the latest installment of our Meditation Party series. Live from Omega.
Sebene Selassie describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the Ten Percent Happier app and is the author of a great book called You Belong. She's based in Brooklyn.
Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He's based in Toronto.
Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October.
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Related Episodes:
Meditation Party: The "Sh*t Is Fertilizer" Edition | Sebene Selassie & Jeff Warren
Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious
Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren
Nirvana | Joseph Goldstein
A More Relaxed Way to Meditate | Alexis Santos
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/medparty-omega
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Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz
12 februari 2024 · 1 uur 6 min
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Simple tools you can knit into your life both for when you're actively freaking out, and for preventing future trips down the anxiety toilet.
Dr. Jenny Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is out now.
In this episode we talk about:
The difference between stress and anxiety
Jenny's take on the use of benzodiazepines
What she means by, "negative core beliefs", and how to untangle ourselves from them
How to prepare in advance for stressful situations
The benefit of giving yourself a deliberate panic attack
And why stress, while uncomfortable, is actually part of a healthy and meaningful life
Additional Links:
How to Be Single and Happy by Dr. Jenny Taitz
Breathe • Calm down • Meditate
Three-Minute Breathing Space
Related Episodes:
Can Anxiety Be a Gift? | Dr. David Rosmarin
Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Sign up for Dan's weekly newsletter here
Follow Dan on social: Instagram, TikTok
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Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jenny-taitz-730
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How Not to Ruin Your Relationships | Drs. John & Julie Gottman
7 februari 2024 · 1 uur 8 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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What 40 years of research tells us about how to cultivate good relationships in our lives.
World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work.
Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy.
In this episode we talk about:
how to talk (and listen) to your partner in moments of conflict
what to do before you start trying to solve a problem together
why "there's no such thing as constructive criticism"
the details of John's research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorced
how the Gottmans themselves do when it comes to operationalizing their findings/advice
how and why betrayal occurs
when a couple should consider separating
the role mindfulness can play in healthy relationships
and the role of humor in relationships.
Related Episodes:
Six Buddhist Strategies for Getting Along Better with Everyone | Sister True Dedication
The Science of Emotional Intelligence | Daniel Goleman
Improving Your Relation…
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Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman
5 februari 2024 · 1 uur 6 min
Conflict doesn't have to suck. These iconic relationship researchers tell us how. Lees meer
Fight Right: How Successful Couples Turn Conflict Into Connection is the name of a new book by esteemed guests Dr. John Gottman and Dr. Julie Gottman.
They are the co-Founders of The Gottman Institute and have completed over 40 years of research with more than 3,000 couples. John is the researcher; Julie the clinician. They have written several books together, including Eight Dates and The Love Prescription.
Even though the majority of the Gottmans' research is on couples, the advice is applicable to all types of relationships.
In this episode we talk about:
The three principle conflict styles
Why we often don't understand what it is we're fighting about
Perpetual problems vs. Solvable problems
Why the first three minutes of an argument are key
The simple sentence to use at the beginning of an argument
How to downregulate defensiveness in an argument
Why the Gottmans' believe there is no such thing as constructive criticism
Why apologizing quickly isn't always the right move
When a fight might spell the end
Related Episodes:
Dan Savage on how to handle disappointment in your relationships, how to get better at sex, and why "a couple" is an Illusion
Lori Brotto on mindful sex
Devon and Craig Hase on how not to be a hot mess
Myisha Battle on love, sex, dating, and relationship myths
Sign up for Dan's weekly newsletter here
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Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Full Shownotes: http://tenpercent.com/tph/podcast-episode/gottmans-726
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From The Puzzler with A.J. Jacobs | Dan Harris
2 februari 2024 · 13 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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We're dropping a fun little treat in your feed today: it's an episode of The Puzzler, a new podcast from writer A.J. Jacobs, who was my guest on Ten Percent Happier at the beginning of December. His new book, also called The Puzzler, is all about his exploration of the world of puzzles – everything from word games to jigsaw puzzles to Sudoku and beyond – and how what he calls "the puzzle mindset" can really improve your life.
So then he asked me to be his guest on The Puzzler, a daily podcast that he hosts, with so-called "celebrity" guests trying to do puzzles. I've said before that I'm not really a puzzle guy, but A.J. is a delight and it was a lot of fun getting to be on his show – and that's the episode we're sharing with you today. You can find "The Puzzler with A.J. Jacobs" wherever you get your podcasts. And thanks, A.J., for having me.
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Breathing | James Nestor
31 januari 2024 · 1 uur 8 min
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You may be breathing wrong. Here's how to fix it.
At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor, argues that many of us, of all things, are breathing incorrectly but that by fixing our breathing, it can help with both physical and psychological ailments.
Nestor is a science journalist who wrote a book called, Breath: The New Science of a Lost Art, which spent 18 weeks on the New York Times bestseller list and was translated into more than 35 languages.
In this episode we talk about:
How Nestor got interested in breathing in the first place
Why we are the worst breathers in the animal kingdom
The importance of posture
The deleterious effects of mouth breathing
Why we need to chew more
The relationship between breathing and anxiety
The relationship between breathing and sleep
And we dive into a variety of breathing exercises
Where to find James Nestor online:
Website: www.mrjamesnestor.com
Social Media:
Facebook
Instagram
Book Mentioned:
Breath: The New Science of a Lost Art
Other Resources Mentioned:
Daniel E. Lieberman
The Wim Hof Method
Dr. Stanislav Grof and holotropic breathwork
Dr. Richard P. Brown
Matthew P. Walker
More on Kundalini Yoga and Breathing
Sudarshan Kriya
Dr. Herbert Benson and tummo breathing technique
Related Episodes:
Three Lessons from Happiness Research | Emma Seppälä
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For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Sympho…
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Dan Savage On: How to Handle Disappointment in Your Relationships, How to Get Better at Sex, and Why a 'Couple' is an Illusion
29 januari 2024 · 1 uur 14 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Dan Savage has been writing the popular sex-advice column Savage Love for over thirty years. He also hosts the Savage Lovecast and is the author of numerous books. In 2010 Dan and his husband founded the It Gets Better Project, which was designed to give hope to LGBTQ kids. It was seen all over the world–and won an Emmy.
In this episode we talk about:
How to handle disappointment and jealousy
How to get better at sex
Why so many couples lose their spark and what to do about it
How to date in the era of apps
Why it's so hard for straight couples to talk about sex
Dan's contention that the idea of a 'couple' is an illusion
Related Episodes:
Lori Brotto on mindful sex
Devon and Craig Hase on how not to be a hot mess
Myisha Battle on love, sex, dating, and relationship myths
Sign up for Dan Harris's weekly newsletter here
Follow Dan Harris on social: Instagram, TikTok
Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-savage-723
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The Science of Quitting: How, When, and Why to Do It | Julia Keller
24 januari 2024 · 1 uur 4 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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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:
The Myth of the Dream Job | Simone Stolzoff
How To Find Meaningful Work in a Rapidly Changing World | Bruce Feiler
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Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/julia-keller
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Rescuing Your Attention Span | Gloria Mark
22 januari 2024 · 1 uur 12 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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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 Optimal Performance—at Work and Beyond | Daniel Goleman
The Science of Failing Well | Amy Edmondson
Sign up …
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The Science of Failing Well | Amy Edmondson
17 januari 2024 · 1 uur 9 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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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
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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amy-edmondson-2023
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Optimal Performance—at Work and Beyond | Daniel Goleman
15 januari 2024 · 1 uur 8 min
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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.
Daniel Goleman's online Emotional Intelligence Program
Related Episodes:
A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei
#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker
The Science of Emotional Intelligence | Daniel Goleman
#523. A Mastercla…
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Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents
12 januari 2024 · 47 min
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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:
You Don't Have to be Miserable While Doing Important Work | adrienne maree brown
How To End The War With Your Body | Sonya Renee Taylor
The Anti-Diet | Evelyn Tribole
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith
10 januari 2024 · 1 uur 14 min
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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"
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith
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The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer
8 januari 2024 · 1 uur 14 min
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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:
Dr. Jud's anxiety Q&A
Dr. Jud on anxiety as a habit
Dr. Jud on addiction and bad habits
Evelyn Tribole on intuitive eating
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger
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How to Keep Going When Things Get Hard | Bryan Stevenson
5 januari 2024 · 1 uur 3 min
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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:
Father Gregory Boyle on Conquering Hatred with Love
Other guests in our "Non-Negotiables" series, including Jon Kabat-Zinn, Esther Perel, and Bill Hader
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson
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Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy
3 januari 2024 · 59 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.
Pema Chödrön was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche.
In this episode we talk about:
How to deal with difficult people and set boundaries
Having a sense of humor about our own foibles and failings
Keeping a sense of ok-ness in the face of whatever happens
Why coming from a place of love doesn't preclude us from getting angry or standing up for what we believe in
Keeping a sense of humor when we're setting intentions or taking a vow so we don't set ourselves up for failure
The actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empowering
Why putting others first doesn't mean leaving yourself out of the equation
How healing yourself can affect your relationships with other people and create a virtuous circle
Taking a "one person at a time" approach to suffering
Related Episodes:
The Dalai Lama's Guide To Happiness
Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024
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How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn
1 januari 2024 · 1 uur 6 min
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Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of "the story of me."
Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He's written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.
In this episode we talk about:
The nitty gritty practicalities of starting a practice
How he's learned to be more relaxed about his practice—including advocating for meditating in bed
How to practice being fully present with no agenda
How investigating your motivations—something most people don't do— can help you be more mindful
How to practice letting go of "the story of me"
Related Episodes:
Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence
Jon Kabat-Zinn | Meditation as a Love Affair
Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-2024
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Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort
29 december 2023 · 1 uur 3 min
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The star of SNL and Barry discusses how he channels his anxiety into his work. Plus, an imitation of Joseph Goldstein.
Bill Hader has made the transition from being a master of stand-out characters and impressions on eight seasons of Saturday Night Life to becoming a true multi-hyphenate by creating, directing, writing, producing and starring as a burned-out assassin trying to break into Hollywood as an actor in HBO's award-winning and critically lauded dark comedy, Barry.
In this episode we talk about:
How Bill deals with anxiety
His panic attack on live television
His love of directing and the importance of having the right collaborators
Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/bill-hader
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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Esther Perel on the One Thing That Will Improve the Quality of Your Life
27 december 2023 · 52 min
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The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.
Esther Perel is a psychotherapist and bestselling author. She has a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her TED Talks have garnered more than 40 million views and her books, Mating in Captivity and The State of Affairs, are huge bestsellers. Esther is also the host of the hit podcast Where Should We Begin?
In this episode we talk about:
How to get around the obstacles that hinder connection with other people
The role of conflict in relationships and why we shouldn't be afraid of it
Ways to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of life
And the simple thing you can do right now to make yourself happier
Related Episodes:
Can Anxiety Be a Gift? | Dr. David Rosmarin
Lessons From the World's Longest Scientific Study of Happiness | Dr. Robert Waldinger
How to Keep Friendships From Imploding | Esther Perel
Mating in Captivity | Esther Perel
Love in the Time of COVID | Esther Perel
Esther Perel: Turning Conflict Into Connection
Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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The Science of Making — and Keeping — New Year's Resolutions | Hal Hershfield
25 december 2023 · 1 uur 5 min
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A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).
Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA's Anderson School of Management, and the author of Your Future Self: How to Make Tomorrow Better Today. His research on future selves has been featured in the New York Times, the Wall Street Journal, the Washington Post, as well as the Harvard Business Review and Psychology Today.
In this episode we talk about:
What he means by a future self, and why thinking about your future self will help you make better decisions
How to think about your future self without neglecting the present moment
The importance of commitment devices, and what they are — including some which you can even adopt right now
The importance of breaking down big goals to make them achievable
How to reframe commitments so that you actually stick to them
The role of mental time travel to help you actually do what you say you want to do
Related Episodes:
How to Change Your Habits | Katy Milkman
Atomic Habits | James Clear
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/hal-hershfield
Additional Resources:
Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
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How to Actually Be Present | Matthew Brensilver
22 december 2023 · 1 uur 6 min
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Tackling one of the best known contemplative clichés: being in the present moment and "inhabiting the now."
Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each summer, he lectures at UCLA's Mindful Awareness Research Center on the intersections between mindfulness, science and psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.
In this episode we talk about:
What being present actually means
What to do when Buddhist teachings or meditation instructions feel out of reach
What to do when a memory arises in meditation, especially a difficult one
The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction
The benefits of going on meditation retreats
Distinguishing between true alarms and false alarms
Related Episodes:
Why Self-Hatred Makes No Sense | Matthew Brensilver
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023
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For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski
20 december 2023 · 1 uur 11 min
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. Lees meer
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A slew of evidence-based, ready-to-try-today interventions we can use to "complete the stress cycle."
Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She's also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.
Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including "Beyond Burnout Prevention: Embodied Wellness for Conductors." She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle
In this episode we talk about:
The three characteristics of burnout
The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress
What they call the "real enemy"
How to create a "bubble of love"
The evidence-based interventions you can try right away
Related Episodes:
Optimizing Your Stress | Modupe Akinola
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun
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The Science of Training Your Attention | Dr. Amishi Jha
18 december 2023 · 1 uur 11 min
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How to stay focused, fight distraction, and function at your peak.
Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind.
In this episode we talk about:
What peak mind is
Why meta awareness is important to practice and achieve peak mind
The suite of mindfulness-based attention training practices
Why humans developed attention in the first place
Using the flashlight and floodlight metaphors to help us understand different types of attention
The mental pushup for attention: focus, notice, and redirect
The attention benefits for high stress populations who engage in contemplatives practices
Multitasking vs. monotasking
The real life and death consequences of confirmation bias
Part of the reason why we may be experiencing a crisis of attention
Giving our mind the freedom to choose where it goes next
Related Episodes:
Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023
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5 Ways To Get Over Yourself | Pascal Auclair
15 december 2023 · 1 uur 10 min
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Understanding the Buddhist concept of "the five aggregates."
Pascal Auclair has been immersed in the study and practice of Buddhist teachings since 1997. He has participated in retreats in Asia and America with renowned masters from both monastic and secular backgrounds. Pascal completed four years of teacher training with Joseph Goldstein and Jack Kornfield of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. Pascal teaches mainly in North America and Europe. He is one of the founding members of True North Insight, where he teaches and acts as a mentor.
In this episode we talk about:
How the five aggregates got Auclair hooked on Buddhist practice and philosophy
The five aggregates as a way to work with difficulty
Living with the non-negotiable prospect of dying
Paying attention to pleasant, unpleasant, and neutral feeling tone
Meditation training as a way to understand that experiences are conditional
Related Episodes:
Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair
Dharma Seed
Sign up for Dan's weekly newsletter here
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Ten Percent Happier online bookstore
Subscribe to our YouTube Channel
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-rerun-2023