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10% Happier with Dan Harris

By10% Happier
857 episodes

Podcast Summary

Dive into "10% Happier with Dan Harris," a refreshing podcast that blends modern science and ancient wisdom to enhance your mental well-being. Hosted by Dan Harris, a veteran journalist and best-selling author, this show breaks down the complexities of mindfulness and meditation with a relatable twist. What sets this podcast apart is its focus on practical, actionable advice delivered by world-class experts. Listeners can expect thought-provoking conversations with renowned guests like Christiane Wolf, MD, PhD, who explores the importance of tuning into our bodies, and ace producers Eleanor Vassili and Mariss, who share insights from the Get Fit Sanely series. Each episode is designed to demystify self-improvement, making it accessible for everyone. With a blend of humor, skepticism, and genuine curiosity, "10% Happier" invites you to explore how small shifts in perspective can lead to significant changes in your life. Tune in and discover how to be just a little more content.

#1

Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician’s Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: How to develop and hone interoception How to do practices like a body scan — and how helpful it can be for all aspects of life How to shift how we relate to our body The four foundations of mindfulness — one of the crucial discourses of the Buddha What a healthy relationship to the body looks like Translating monastic practices to our modern day lives How to reduce stress and suffering in the body Indifference vs equanimity / serenity Helpful questions to ask yourself in cultivating a new relationship with your body The four sources of reluctance or resistance to exercise Discipline vs self-compassion Unpacking the dysfunction among people who overexercise What we can learn from injury Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Outsmart Your Pain | Christiane Wolf How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit

2025-06-02•1hr 7mins
#2

How To Take Care of Your Body Without Losing Your Mind

Behind the scenes of this year’s Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. Today we’re kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It’s all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage. This is our most ambitious version of Get Fit Sanely. We’re dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body. In this episode we talk about: Selecting guests and topics for this year’s iteration of the series How our producers let curiosity guide their thinking How this year’s episodes build on what we’ve covered in the past Where our producers’ personal stories come into play And an exciting new component we’re finally able to offer (hint: it’s guided meditations) Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: Get Fit Sanely: the podcast playlist The Anti-Diet | Evelyn Tribole Can You Get Fit Without Self-Loathing? | Cara Lai How To Outsmart Your Pain | Christiane Wolf The Science of Longevity | Dr. Peter Attia Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit

2025-05-30•49mins
#3

Sebene Selassie & Jeff Warren On: How Friendship Helps Your Meditation; Vulnerability vs Oversharing; And Advice for People Pleasers

An often overlooked secret to improving your meditation practice. Sebene Selassie, an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Register for Meditation Party at the Omega Institute, Oct 24–26, 2025. In this episode we talk about: The perks of meditating with friends The importance of friendship in chaotic times How to have difficult conversations Authenticity vs wanton oversharing Working with the thorny stuff that can come up in relationships Advice for people pleasers Building meaningful relationships in the age of social media Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes To advertise on the show, contact [email protected] or visit

2025-05-28•1hr 22mins
#4

What Distraction Does to Your Brain—and How To Regain Cognitive Control | Adam Gazzaley

Distraction is making you anxious and sleepless. Here’s how to fix it. Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “The Distracted Mind: Ancient Brains in a High-Tech World”. In this episode we talk about: The impact of multitasking on our attention, relationships, emotions, anxiety, and memory The difference between top-down and bottom-up attention What it means to have cognitive control—and some practical tools for restoring your own cognitive control. Controversial technologies that could eventually help us have a stronger brain The impact of music and rhythm on the mind And how to use technology for your brain’s benefit Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-05-26•1hr 23mins
#5

A Simple Guided Meditation from Dan | Live from the Renegade Sangha

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It’s been so much fun to hear from you, and to help you hear from each other. Today’s guided meditation is taken from our sangha gathering on April 23. It’s super simple and good for both beginners and experienced meditators alike. If you enjoyed that and would like more opportunities to meditate together, here’s what we’ve got coming up for you in June: on the podcast, we’re bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you’ll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion and we’re super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we’ve been wanting to offer for a long time and I’m thrilled that we’re finally doing it. Visit DanHarris.com for all the details

2025-05-23•16mins
#6

Why Self-Hatred Makes No Sense | Matthew Brensilver

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. This episode also explores: How and why to view your anger with skepticism The relationship between self-love and personal ethics What to do if you think you’re a good person but have no interest in changing your behavior to get better How to handle a nagging sense of moral un-justifiability And how Matthew has arrived at a place of relative peace with his own mortality. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-05-21•1hr 12mins
#7

That Feeling of “Always-Behind and Never-Enough”—Here’s the Antidote | Ellen Hendriksen

How to beat perfectionism without lowering your standards. Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety. In this episode we talk about: The relationship between perfectionism and anxiety The definition of perfectionism–and why the word is actually a misnomer Dr. Hendriksen’s own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much more Related Episodes: Strategies for Social Anxiety | Ellen Hendriksen Ellen Hendriksen, Rising Above Social Anxiety The Voice in Your Head | Ethan Kross How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Ellen Hendriksen on Substack

2025-05-19•1hr 16mins
#8

From Proxy: Mic Chooses the Wrong Life

We’re excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed.

2025-05-18•54mins

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#9

If You’re Freaking Out About Politics | Bonus Episode with Dan

A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for. Related episode: Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative Joseph Goldstein’s book of poetry: Dreamscapes of the Mind Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-05-16•14mins
#10

How To Improve Critical Thinking, Embrace Uncertainty, and Stop Self-Censoring | Jenara Nerenberg

Plus how to speak up and challenge your own tribe, how to successfully engage with people you disagree with, and more. Jenara Nerenberg is a journalist and author. Her latest book is called Trust Your Mind: Embracing Nuance in a World of Self-Silencing. She holds degrees from the Harvard School of Public Health and UC Berkeley. She lectures widely on rhetoric, psychology, neurodiversity, sensitivity, innovation and communication. In this episode we talk about: The phenomenon of groupthink—and its health implications The health implications of self-censoring Vulnerability in the age of social media The role of comedy in pushing back against social norms Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-05-14•1hr 16mins
#11

If It’s Hysterical, It’s Historical: The Liberating Power of Understanding Your Past | Dr. Orna Guralnik

On psychoanalysis, which we haven’t talked about much on this show. Dr. Orna Guralnik is a psychoanalyst and writer. Her writing centers on the intersection of psychoanalysis, dissociation, and cultural studies. She has completed the filming of several seasons of the docu-series Couples Therapy. In this episode we talk about: The relationship between happiness and truth How to cultivate love from within Practices to support us in being more open-minded (to avoid what she calls a “splitting” mindset) Trans-generational history, and how it impacts our personal lives and relationships (in other words, how the ghosts of your ancestors operate in you now) One single, powerful question to ask yourself when you get annoyed The overlap between Buddhism and psychoanalysis Related Episodes: Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova George Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd” The Profound Upside of Self-Diminishment | George Saunders Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-05-12•1hr 23mins
#12

Why Am I Like This? | Glennon Doyle and Abby Wambach

Why even self-help authors can still be messy. Glennon Doyle is the CEO and Founder of Treat Media, an award-winning media company that makes art for humans who want to stay human. She is an author, podcaster, producer, and philanthropist. Her books include the New York Times bestsellers Untamed and Love Warrior; the New York Times bestseller Carry On, Warrior; and Get Untamed: The Journal. Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup champion, six-time winner of the U.S. Soccer Athlete of the Year award and one of Time’s Most Influential People. She is a founder of Treat Media, and the author of the New York Times Bestseller Wolfpack and the New York Times bestseller Forward. In this episode we talk about: Significant personal struggles that happened simultaneously for Glennon, Abby, and Glennon's sister, Amanda How that led to them writing a book about the fundamental life questions they believe everyone grapples with Why people in the self-help world don’t always have their shit together Why trauma leads to dissociation How to “go on” after the experience of grief Why we are the way we are Family roles, attachment theory, and learned behaviors The possibility of personal change Our thoughts on the latest season of the White Lotus And much more Related Episodes: Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: We Can Do Hard Things Book We Can Do Hard Things Podcast Treat Media Untamed Wolfpack Intimate Terrorism by Michael Vincent Miller

2025-05-09•53mins
#13

Conquer Your Money Neuroses | Lewis Howes

Upgrade your relationship to your wallet. Lewis Howes is the host of the School of Greatness podcast. He has written several bestselling books. His newest is called Make Money Easy: Your Path to Peace, Freedom, and Financial Abundance. In this episode we talk about: Overcoming setbacks The evolution of podcasting Developing a personal mission to help you persist through challenges Habits and mindset shifts to make money easier Figuring out your money story and money style…and how this can lead to a money strategy How to continually evolve your relationship to money How to handle money in romantic relationships The art of clearing unnecessary things off your plate so you can grow The value of generosity Related Episodes: Lewis Howes, Former Pro-Athlete on Removing 'Mask of Masculinity' What Is Holding You Back From Greatness? | Lewis Howes Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-05-07•1hr 27mins
#14

Alchemize Your Anger and Anxiety | Suleika Jaouad

How journaling can transform negative emotions into meaning and agency. Suleika Jaouad is the author of the instant New York Times bestselling memoir, Between Two Kingdoms, which has been translated into over twenty languages, and her highly anticipated new book, The Book of Alchemy, forthcoming in April 2025. She writes the popular weekly newsletter, the Isolation Journals. In this episode we talk about: Suleika’s new book, The Book of Alchemy On working with fear and vulnerability Journaling prompts from The Book of Alchemy Why Journaling is a team sport Related Episodes: The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris) Life, Interrupted | Suleika Jaouad Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Buy the Dump It Here journal

2025-05-05•1hr 18mins
#15

Distraction, Vulnerability, and A Phrase To End Sh*t-Talking | Three Listener Questions

Dan’s best attempts to answer some listener questions from our Substack community. These questions came from our live Renegade Sangha session on April 8, and all of these sessions are open to paid subscribers. Check out how to join the party at DanHarris.com.

2025-05-02•15mins
#16

How a Buddhist Monk Deals With Anxiety | Yongey Mingyur Rinpoche

Anxiety has long been a massive societal issue that spiked during the pandemic, and many of us are still feeling it in 2025. In this episode, renowned Buddhist monk Yongey Mingyur Rinpoche talks in detail about how he personally works with anxiety and panic and the practices he draws upon when dealing with these states. Mingyur began doing long retreats in his teens and now teaches all over the world. He’s written the books The Joy of Living: Unlocking the Secret and Science of Happiness and In Love with the World: A Monk's Journey Through the Bardos of Living and Dying. He also oversees the Tergar Meditation Community, a global network of Buddhist meditation centers. This episode was originally published in July 2022. In this episode we talk about: Working with strong emotions using sound and the breath Deconstructing your reality to make it workable Understanding what awareness is in a Buddhist sense How to make meditation free-range and available to you all times The simple but also tricky advice of, “stop doing and just be” When to take a step back or even take a break from meditation What Mingyur Rinpoche says is the true purpose of the practice. This interview was recorded in person at the TED conference in April of 2022, where both Yongey Mingyur Rinpoche and Dan Harris spoke. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-04-30•1hr 4mins
#17

Never Worry Alone | Dr. Robert Waldinger

Dr. Robert Waldinger talks about his new book The Good Life: Lessons From the World’s Longest Scientific Study of Happiness, which explores lessons from the longest scientific study of happiness. Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, the director of the Harvard Study of Adult Development at Massachusetts General Hospital, and co-founder of the Lifespan Research Foundation. He is also a Zen master and teaches meditation in New England and around the world. His TED Talk is one of the most viewed of all time, with over 43 million views. He’s the co-author, along with Dr. Marc Schulz, of The Good Life. In this episode we talk about: What the Harvard Study of Adult Development is and how it got started How much of our happiness is really under our control Why you can’t you be happy all the time The concept of “social fitness” Why you should “never worry alone” How having best friends at work can make you more productive And why, in his words, it’s never too late to be happy Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-04-28•1hr 11mins
#18

Meditate on the Breath (Without Driving Yourself Nuts) | Bonus Meditation with Joseph Goldstein

You don’t have to focus too maniacally on your breath; your body is part of the process, too. Our good buddy Joseph Goldstein shows you how to balance. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. This meditation is part of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-04-25•15mins
#19

Status: What It Is, Why It Matters, and How To Get It Without Driving Yourself Crazy | Will Storr

Plus more surprising information on this fundamental human drive. Will Storr is a multi award-winning writer and Sunday Times bestselling author. His latest book is A Story is a Deal: How to use the science of storytelling to lead, motivate and persuade. Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: The key elements of a properly deployed story The different ways to measure status The three main ways humans compete for status The benefits of altruism as a source of status The balance between self interest and altruism How mindfulness factors into the status drive Managing our relationships with social media Related Episodes: Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-04-23•1hr 16mins
#20

Stoic Advice for Handling Setbacks, Insults, and Death | William Irvine

How to boost your psychological immune system, the stoic way. William “Bill” Irvine is the emeritus professor of philosophy at Wright State University in Dayton, Ohio. He is the author of eight books that have been translated into more than twenty languages, including Guide to the Good Life: The Ancient Art of Stoic Joy and Stoic Challenge: A Philosopher’s Guide to Becoming Tougher, Calmer, and More Resilient. Bill is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: How Bill was first introduced to Stoicism (the story involves a midlife crisis and a banjo.) The comparison between Stoicism and Buddhism Psychological strategies for attaining equanimity The practice of negative visualization Stoic approaches to handling anger and insults How to reframe setbacks as tests Stoicism VS emotional suppression Tools for navigating the challenges of our digital age What Stoics say about pursuing fame and status And why death is the “ultimate exam” Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Links to Bill’s Waking Up content Links to Bill’s books

2025-04-21•1hr 24mins
#21

Alisyn Camerota On: Surviving the News, Surviving the Teenage Years, and the Concept of Home

From punk rock to broadcast journalism. A veteran journalist shares her story. Alisyn Camerota is an award-winning journalist and author. She recently wrote the memoir, Combat Love: A Story of Leaving, Longing, and Searching for Home. In this episode we talk about: Our mutual dislike of covering breaking news How her turbulent teenage years helped her prepare for life’s chaos What “home” actually means How her childhood informed her own parenting style The delicate balance between giving your children too little or too much freedom What it means for a journalist to center themself in a story Surviving the news Coping with anxiety and media consumption And much more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Alisyn Camerota on Substack Sanity Podcast

2025-04-18•1hr 20mins
#22

How To Deal With Difficult Emotions, Difficult Feedback, and Difficult Parts of Your Own Mind | Diane Musho Hamilton

Cross-training for your mind. Diane Musho Hamilton is an author, award-winning mediator, and teacher of Zen. She is the author of three books on conflict resolution, relationships, and communication. Her latest book is Waking Up and Growing Up: Spiritual Cross-training for an Evolving World, co-authored with Gabriel Wilson. Diane is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: What Diane means by spiritual cross training and waking up Cultivating emotional maturity Foundations of Zen practice Integrating shadow and psyche The key aspects of living with purpose The value of intention setting Ethical action and community Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Dan’s panic attack on live TV

2025-04-16•1hr 16mins
#23

Sam Harris On: Equanimity in Turbulent Times; Compassion for Difficult People; And Dualistic vs Non-dualistic Mindfulness

An old friend (and my spiritual brother) discusses some of the most important things he’s ever learned. Sam Harris is a neuroscientist, author, podcaster and the proprietor of Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: How to maintain equanimity in shitty situations How to have compassion – or at least non-hatred – for people you disagree with politically The illusion of free will and its relationship with compassion The difference between dualistic and non-dualistic mindfulness The concept of having no head Why meditating with your eyes open can be super helpful And much more Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: On Having No Head

2025-04-14•1hr 41mins

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#24

Can You Be Kind Without Becoming Boring And/Or Weak? | A Question From “Mean Aunt Kate”

We’re going to give you a taste of the so-called “renegade sangha” sessions on DanHarris.com, which is powered by Substack. In those sessions, Dan usually guides a meditation and then takes questions. In this brief episode, you’re going to hear one of the best, funniest, most relatable questions we have received to date. Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-04-11•12mins
#25

Buddhist Themes in The White Lotus, Explained | Josh Bearman

Dan deconstructs the Dharmic elements of the popular HBO show, with the co-host of The White Lotus Official Season 3 companion podcast. Joshuah Bearman is a writer and film producer in Los Angeles. He has written for Wired, GQ, Harper’s, Rolling Stone, and contributed to This American Life. Along with Jia Tolentino, Josh is the co-host of the The White Lotus Official Podcast. In this episode we talk about: How Josh became interested in Buddhism How Mike White, the writer and creator of The White Lotus, became interested in Buddhism Buddhist concepts and themes all three seasons of The White Lotus Buddhist notions of self and identity Some paradoxes and pitfalls of Buddhism The perils of pleasure seeking Craving certainty as a bulwark against anxiety The importance of repetition of simple Buddhist ideas that we are programmed to forget The Buddhist concept of attachment The three jewels of Buddhism and the importance of relationships Related Episodes: Natasha Rothwell (White Lotus, How To Die Alone) On: Loneliness, Envy, People Pleasing, And Finding Your “Hell Yes” Michael Imperioli (From The Sopranos and White Lotus) Knows a Shitload About Buddhist Meditation Holding it Together When Things Fall Apart | Pema Chödrön Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: The White Lotus Official Podcast

2025-04-10•1hr 19mins
#26

I Want an Awakening Experience. How Do I Get It? | Henry Shukman

They say enlightenment is always an accident. Here’s how to make yourself more accident-prone. Henry Shukman is a poet, author and Zen master in the Sanbo Zen lineage. He is founder of the Original Love meditation program, spiritual director emeritus at Mountain Cloud Zen Center and co-founder of the single-path meditation app The Way. His most recent books are Original Love: The Four Inns on the Path of Awakening and the Zen memoir One Blade of Grass. In this episode we talk about: Henry’s awakening moment The meaning of the term “inn” We walk through the four inns We talk about loving your obstacles Whether finding a meditation teacher matters What koans are, and how they can enhance your practice Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Henry's meditation app, The Way Henry's latest book, Original Love Henry's website

2025-04-09•1hr 10mins
#27

How To Be Sanely Productive | Oliver Burkeman

The liberation that comes from realizing that you’re never going to get everything done. Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment. Oliver is one of many great teachers featured on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: What the term “imperfectionism” means The illusion of reaching a point where "everything's done" Why there’s liberation in seeing how finite we are Why small, imperfect actions are more valuable than perfect plans Why overplanning is a kind of avoidance How to make decisions The importance of finishing things Who you should develop a taste for problems Why effort doesn't always equal value Why we need to stop protecting other people’s feelings And the paradox of mattering immensely and not at all Related Episodes: The Power of Negative Thinking Time Management for Mortals Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-04-07•1hr 21mins
#28

Are You Letting Politics Make You Bitter Or Better? A Psychological Survival Conversation With CNN’s Van Jones

Recorded in January 2025 during the week of the Presidential inauguration, this conversation with CNN commentator Van Jones is less about politics and more about how we react to politics. You’ll hear the questions that Van always asks himself before he goes on air, what he considers to be his purpose on earth, and how he thinks about the future. This conversation was part of a special Inauguration Week series which featured daily gatherings of the “Renegade Sangha,” as Dan calls it, including guided meditations led by Dan, and interviews with thinkers to help us make sense of the moment. To join future live sessions, become a paid subscriber at DanHarris.com. You’ll also get cheatsheets and transcripts for every episode, plus access to a community of other folks who take this stuff seriously. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-04-04•24mins
#29

How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha’s Eightfold Path

One of the foundational Buddhist lists—a kind of GPS for enlightenment. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app. This episode is the first installment of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available. In this episode we talk about: The Eightfold Path, your GPS to enlightenment Generosity The importance of faith The wisdom of “I don’t know” mind Various kinds of right view Unpacking right view on the Buddhist path Practical tips for cultivating right view Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-04-02•2hr 7mins
#30

How To Handle Your Demons | Richard Schwartz

Make peace with the difficult parts of your personality. Dr. Richard Schwartz is a contemporary psychotherapist, PhD in marriage and family therapy. He founded the Internal Family Systems Model (IFS) therapy system and has authored many books, most recently: The Internal Family Systems Workbook. In this episode we talk about: What Internal Family Systems (IFS) is The relationship between buddhism and IFS How to make peace with our parts without a therapist in the room Dan volunteers as a guinea pig to show what it’s like to work with your parts The definition of love The link between IFS and psychedelics Related Episodes: How (and Why) to Hug Your Inner Dragons | Richard Schwartz How to Get Out of Your Head | Willa Blythe Baker Kryptonite for the Inner Critic | Kristin Neff Self-Compassion Ain’t Always Soft | Kristin Neff The Voice in Your Head | Ethan Kross The Science Of Burnout — And How To Recharge From Stress | Kristin Neff and Christopher Germer The Science of Emotion Regulation: How It Impacts Health, Performance, and Relationships. | Ethan Kross Lessons From the World’s Longest Scientific Study of Happiness | Dr. Robert Waldinger The Art of Growing Up, Jerry Colonna The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: The Internal Family Systems Workbook is part of the new Sounds True Inner Workbooks series, which currently includes The Nervous System Workbook by Deb Dana and The Healing Anxiety Workbook by Sheryl Lisa Finn, with more titles planned.

2025-03-31•1hr 21mins
#31

A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan

A 10-minute meditation that reminds you that you’re not just a brain: there is also a body. This meditation was originally part of one of Dan’s recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

2025-03-28•13mins
#32

How to Suffer Well – So You Can Suffer Less | Brother Pháp Dung

Brother Pháp Dung discusses the life and teachings of Vietnamese Zen master, peace activist, poet, and author Thich Nhat Hanh. In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him “an Apostle of peace and nonviolence” when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral. Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as “Thây,” or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh’s Plum Village tradition. This episode was first published in March 2022. This episode explores: The life of Thich Nhat Hanh: his path to Buddhism in the 1960’s and his exile from Vietnam for opposing the war. The meaning of “wrong view” or wrong perception. What non-separation and inter-being is. Thich Nhat Hanh’s view that birth and death are only notions. Grief, and why learning how to suffer will help you suffer less.

2025-03-26•1hr 16mins
#33

A Radical Question To Put Your Problems Into Perspective | Annaka Harris

How to think about consciousness without breaking your brain. Annaka Harris is the New York Times bestselling author of CONSCIOUS: A Brief Guide to the Fundamental Mystery of the Mind and writer and producer of the audio documentary series, LIGHTS ON. Her work has appeared in The New York Times, Nautilus Magazine, the Journal of Consciousness Studies, and IAI Magazine, and she is also an editor and consultant for science writers, specializing in neuroscience and physics. In this episode we talk about: What consciousness is—and why we should care about it The question of whether or not consciousness is a fundamental aspect of the universe (so literally—is consciousness embedded in the chair I’m sitting in?) Why thinking about this mystery can create a sense of awe (a reliable antidote to suffering) Meditation techniques for exploring consciousness The illusion of the self The importance of challenging our intuitions And much more Related Episodes: The Fundamental Mystery of the Mind | Annaka Harris Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids . A Mystery That Matters | Anil Seth Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: wakingup.com/tenpercent LIGHTS ON The Candy House The Case Against Reality On Having No Head: Zen and the Rediscovery of the Obvious Ten Zen Questions: Susan Blackmore

2025-03-24•1hr 25mins
#34

Are You Spending Your Life on Things You Actually Enjoy and Care About? | Jonathan Fields

And how to figure out what matters most to you. Jonathan Fields is the author of several books, including SPARKED: Discover Your Unique Imprint for Work That Makes You Come Alive. He is also the host of two podcasts, Good Life Project® and SPARKED™. This episode is part of our ongoing Sanely Ambitious series. In this episode we talk about: What a “sparketype” is and how to use it to help your guide your life and make work decisions Embracing uncertainty Meditation and attention training for uncertainty The role of community in navigating uncertainty How to make exercise meaningful Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Sanely Ambitious

2025-03-21•1hr 18mins
#35

Jordan Harbinger On: How To Succeed at Work; How to Network Without Being Gross; And How Not To Succumb To Hustle Culture

Career advice from a man who has walked the walk. Jordan Harbinger is a Wall Street lawyer turned podcast interviewer with an approachable style and knack for securing high-profile guests. His podcast, The Jordan Harbinger Show, was selected as part of Apple’s “Best of 2018.” This episode is part of our ongoing Sanely Ambitious series. In this episode we talk about: How to engage in networking without being gross. He has lots of interesting techniques here, including something called Gmail roulette He also has a cardinal rule that I found compelling We also talk about: The ripple effect of generosity How to ask for a raise The strategic value of asking for advice How to deal with a bad boss How to persuade and negotiate And the many problems with hustle culture Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Sanely Ambitious

2025-03-19•1hr 23mins
#36

You Should Be Taking More Risks. Here’s How To Get Over Your Fear And Do It. | Sue Ashford

How to reduce perfectionism and boost confidence so you can be more effective in every area of your life. Susan (Sue) Ashford is an award-winning scholar and Professor at the University of Michigan, Stephen M. Ross School of Business. Her passion for helping people to be maximally effective in their work lives has driven her teaching and research work on self-management, proactivity, change from below, and leadership and its development. This episode is part of our ongoing Sanely Ambitious series. In this episode we talk about: The concept of “flexing” The pernicious role of fear and anxiety The crucial difference between a performance mindset and a learning mindset Practical tools for changing your mindset What it means to unleash your inner scientist The importance of getting feedback (and why some people struggle asking for it) The concept of re-storying (reframing negative perspectives) Why we should savor successes How to be interpersonally successful And much more Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: The Power of Flexing Ari Weinzweig Reboot by Jerry Colonna Ego Free Leadership

2025-03-17•1hr 22mins
#37

What’s It Like To Be You Right Now? | Bonus Meditation with Dan

This one's simple and easy -- and features some of Dan's favorite instructions from Joseph Goldstein. This meditation was originally part of one of Dan’s recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.

2025-03-14•13mins
#38

How To Get Past Your Past | Yung Pueblo

Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. In this episode we talk about: How to burn off your mind’s conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening is, and how to do it The liberation that comes from equanimity Some of the incredibly valuable lessons he’s learned from 12 years of meditation How to make better decisions for your future self How to have boundless compassion without being a pushover Why being able to see perspectives outside of your own is a sign of intelligence and mental strength And much more Related Episodes: Jack Kornfield & Yung Pueblo On: How To Meditate When You’re Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion The Dharma of Instagram Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: How To Love Better The Inward Trilogy Yung Pueblo on Substack Yung Pueblo on Instagram Insight Meditation Society Dhamma.org

2025-03-12•1hr 22mins
#39

Stress Reduction: 5 Free, Quick, Science-Backed Strategies | Dr. Aditi Nerurkar

A Harvard doctor on how she went from stress patient to stress expert. Dr. Aditi Nerurkar is a Harvard stress expert, and the author of The 5 Resets: Rewire Your Brain and Body For Less Stress and More Resilience. In this episode we talk about: Healthy stress vs. unhealthy stress The distinction between stress and burnout What Dr. Nerurkar calls “toxic resilience” Finding quiet in a noisy world The relationship between scrolling and sleeping The gut-brain connection Key breathing exercises Dealing with your inner critic How to avoid what she calls “revenge nighttime procrastination” Exercises to help you get into your “future self” The rule of two strategy And much more Related Episodes: Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction Stress Better, Modupe Akinola How to Thrive Under Stress | Elizabeth Stanley, PhD The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris) Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Aditi on Substack

2025-03-10•1hr 12mins
#40

How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ

Dan and executive producer DJ Cashmere talk about how we’re putting “sanely ambitious” into action on our team; plus, an important update on how to listen to the podcast ad-free. In this episode we talk about: How rest and productivity are two sides of the same coin What psychological safety looks like on a small, creative team Having a “parking lot” for great ideas that we aren’t ready to do Other ways we’re navigating some big changes in our business Related episodes: Work Less, Get More Done | Alex Soojong Kim-Pang Digital Minimalism | Cal Newport Help, Work Sucks | Cal Newport How to Be Productive Without Burning Out | Cal Newport BIG NEWS: Paid subscribers can now listen to the 10% Happier podcast ad-free by going to podcast.danharris.com! If you’re not a paid subscriber, you will be prompted to sign up there. It’s another one of our perks for our paid subscribers, including transcripts and cheat sheets for every episode, plus live guided meditations and Q&A sessions with Dan. Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-03-07•27mins
#41

How To Make Your Relationships Exceptional | Carole Robin and David Bradford

Secrets from the massively popular Stanford business school course on interpersonal hygiene. Carole Robin and David Bradford taught the most popular elective course at the Stanford Graduate School of Business for a combined total of 75 years. Officially, the name of the course is Interpersonal Dynamics, but everybody calls it “Touchy-Feely.” Together they have written the new book, Connect: Building Exceptional Relationships with Family, Friends, and Colleagues. We dive into the six hallmarks of what they call “exceptional relationships,” how to be honest and vulnerable without overdoing it, why the questions “how am I feeling?” and “how are you feeling?” are central to improving our communication, the inevitability of risk when you set out to deepen a relationship, and why meditation is helpful in all of this. This episode originally aired in 2021. Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Brené Brown

2025-03-05•1hr 12mins
#42

How To Know Whether You’re an Introvert or an Extrovert—and Why That Matters | Susan Cain

Why knowing your tendency can improve your life. Susan Cain is the author of the New York Times bestsellers Quiet: The Power of Introverts in a World That Can’t Stop Talking, and Bittersweet: How Sorrow and Longing Make Us Whole. Her Kindred Letters newsletter is read by people in all 193 countries and all 50 American states. Join her at TheQuietLife.net. In this episode we talk about: How to know if you’re an introvert or extrovert The strengths of introversion – and how these can you no matter where you are on the introvert / extrovert spectrum Techniques to improve your relationships and work life How to design your life around where you do your best – including figuring out your true goals The perks of exposing ourselves to the things we fear the most The paradox of anxiety and shyness And why introverts and extraverts often get along so well—something Susan calls “introvert/extrovert synergy” Related Episodes: What Is Sadness Good For? | Susan Cain Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: The Quiet Life with Susan Cain | Substack

2025-03-03•56mins
#43

The Mind-Bending Science of Advanced Meditation | Matthew Sacchet

What it is, how beginners can get a taste, the dangers of striving, and whether tech can make it easier. Dr. Matthew D. Sacchet, Ph.D., is an Associate Professor and the Director of the Meditation Research Program at Harvard Medical School and Massachusetts General Hospital (Mass General). Since 2012, he has authored more than 120 publications, presented more than 150 times at international, national, regional and local conferences and speaker series, and been cited more than 8,000 times. In this episode we talk about: What Matthew's learning about advanced states of meditation, and what they do to the brain What relevance advanced meditation might have for the rest of us How we might get a taste of these states ourselves Whether technology might ultimately help some of us advance more quickly The psychological risks of practicing deep end meditation Related Episodes: Dr. Richie Davidson, Daniel Goleman – Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body Nirvana | Joseph Goldstein A Meditator in the Arena | Sam Harris Willoughby Britton, Jared Lindahl -- Does Meditation Have a Dark Side Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Meditation Research Program at Harvard Matthew Sacchet on X (Twitter) Matthew Sacchet’s LinkedIn

2025-02-26•1hr 24mins
#44

Should You Be Taking Psychedelics? The Benefits, the Risks, and the Science. | Jay Michaelson

Featuring a meditation teacher, author, professor, and dedicated experimenter with these molecules. Jay Michaelson is a journalist, meditation teacher, rabbi, and professor of religious studies whose work for the last several years has been focused on psychedelics, meditation, and spirituality. Jay is a field scholar at Emory University’s Center for Psychedelics and Spirituality, and a fellow at Harvard Law School’s project on Psychedelic Use, Law, and Spiritual Experience. He is currently a visiting professor at Harvard Law School, teaching courses on psychedelics, law, and religion. In this episode we talk about: Everything you should know about psychedelics if you’re wondering whether to give them a try What the research shows thus far The differences among various compounds The overlap between meditation and psychedelics The difference between spirituality and healing The dizzying question of whether these medicines have a separate consciousness And more Related Episodes: Psychedelics and Meditation | Michael Pollan - by DB - Dan Harris What to do About Eco-Anxiety | Jay Michaelson Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Both/And with Jay Michaelson A special guided meditation from Jay to accompany this episode Two free upcoming events: Emory Science on Spiritual Health Conference (free, online) Harvard Symposium on Psychedelics in Monotheistic Traditions (which Jay co-chairing)

2025-02-24•1hr 21mins
#45

How To Survive the News. CNN’s Bill Weir on Moving From Anger and Despair to Optimism and Resiliency.

A node of sanity in these challenging times. Bill Weir is America’s leading climate reporter. His new book is a celebration of our planet and human brilliance. It is a hopeful plea for communities to rally around nature, new ideas and each other, to create the kind of resilience that lasts generations. In this episode we talk about: How a hotter earth is increasingly changing our lives Why some experts say the climate issue is half physics, half psychology How to work with feelings like rage and despair Why so many of us look away from the climate crisis Why acceptance is not surrender And the utility of class psychological frameworks, including Maslow’s Hierarchy of Needs and Elisabeth Kübler-Ross’ Five Stages of Grief Related Episodes: What to do About Eco-Anxiety | Jay Michaelson Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: Order Life as We Know It (Can Be)

2025-02-21•1hr 13mins
#46

Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative

One of my favorite episodes that we’ve recorded in a long while. 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. This year, IMS printed a collection of Joseph’s poetry, titled Dreamscapes of the Mind: Poems and Reflections. The book includes 21 poems and almost a dozen short verses. We have made copies available for a suggested donation of $12 to support IMS’s Retreat Center scholarship fund (shipping to U.S. addresses only). For a copy of Joseph’s book, visit give.dharma.org/JGpoetry In this episode we talk about: Impermanence, impersonality, and the vast spaciousness of the mind Mortality How we can use mindfulness to be more creative Joseph reads one of his favorite poems (and a couple others) Thoughts on how to approach death What Joseph means by dreamscape of the mind Deep Dharma topics like Nirvana, rebirth, taking refuge and more Related Episodes: Joseph Goldstein + Mark Epstein On: How To Handle Unwanted Experiences, How Not To Waste Your Suffering & The Overlap Between Buddhism + Therapy I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” Nirvana | Joseph Goldstein Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Additional Resources: For a copy of Joseph’s book, visit give.dharma.org/JGpoetry

2025-02-19•1hr 13mins
#47

The Neuroscience of Confidence | Ian Robertson

What confidence does to your brain, why it helps with anxiety, and how to get it if you don't already have it. Plus, the problem with overconfidence. Ian Robertson is a Professor Emeritus in Psychology at Trinity College and was the founding director of Trinity College Institute of Neuroscience. He has written five books, the latest of which is called, How Confidence Works. In this episode we talk about: What confidence actually is How to boost confidence The dangers of overconfidence, and how to guard against it The role of anxiety and failure The "Oscar effect”, and why winners tend to live longer How to reframe anxiety as excitement The role of gender, race, and class on confidence levels The importance of distancing yourself from confidence saboteurs And much more Related Episodes: A Buddhist Recipe For Confidence | Ethan Nichtern Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!) Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-02-17•1hr 12mins
#48

How To Make a Marriage Work | Chodo Robert Campbell and Koshin Paley Ellison (Co-Interviewed by Dr. Bianca Harris)

A candid, useful, and hilarious conversation. Chodo Robert Campbell Sensei is a Zen teacher, bereavement specialist, grief counselor and a recognized leader for those suffering with the complexities of death & dying, aging, and sobriety. The educational non-profit he co-founded, the New York Zen Center for Contemplative Care, touches thousands of lives every year through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices. Chodo has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets. Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, leader in contemplative care, and co-founder of an educational non-profit called the New York Zen Center for Contemplative Care. His books, grounded in Buddhist wisdom and practice, have gained national attention. Through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices, the New York Zen Center touches thousands of lives every year. Koshin has appeared on dozens of podcasts and his work has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets. In this episode we talk about: We get really real on the role of early childhood trauma and how that can show up in our relationships The importance of understanding your partner’s operating manual and how to come up with rules of the road The role of humor in relationships—how it can be used to successfully name the difficult parts of our partner’s personality—and how that can go wrong Why it’s important to do your own work outside of your relationship—in therapy and meditation or whatever is useful to you And the value of learning to be uncomfortable… together Related Episodes: How (and Why) to Hug Your Inner Dragons | Richard Schwartz Escape From Zombieland | Koshin Paley Ellison The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison The Art of Growing Up, Jerry Colonna Jerry Colonna, 'CEO Whisperer' and Reboo...

2025-02-12•1hr 20mins
#49

How Are You Contributing To What Is Not Working In Your Love Life? Hard Truths From Relationship Coach Jillian Turecki.

Why self-inquiry is the first ingredient to a healthy relationship. Jillian Turecki is a renowned relationship coach, teacher, author, and host of the podcast, Jillian On Love. Fueled by an insatiable curiosity about what makes a relationship thrive, Jillian has helped thousands over the last 20 years through her teachings, courses, and writing to revolutionize their relationship with themselves so that they transform their romantic relationships. In this episode we talk about: The difference between lust and love How to make the idea of self love more than an empty cliché How to be honest with your partner The myth of finding “the one” How to be your best self even after you’ve exited the honeymoon stage And why, if you want a successful relationship, you have to make peace with your parents Related Episodes: . Me, a Love Story: How Being OK With Yourself Makes You Better at Everything | Sharon Salzberg . How to Keep Friendships From Imploding | Esther Perel Esther Perel on the One Thing That Will Improve the Quality of Your Life Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-02-10•1hr 9mins
#50

How Not To Torpedo Your Relationships | Dan Solo Episode

Data-driven, dharma-informed, Dan-tested strategies for improving relationships of all kinds. In this episode we talk about: The value of having platonic friends in addition to your spouse or partner A key communication skill that Dan picked up from the writer and researcher Brené Brown How humor can help your relationships – and how it can hurt A cognitive reframe from couples therapist Esther Perel How to manage conflict in a healthy way And one of Dan’s favorite Saturday Night Live sketches: Man Park Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

2025-02-07•28mins

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