10% Happier With Dan Harris

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 practi

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Tox

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 P

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 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, S

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 te

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 l

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 condem

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A wide ranging interview with one the biggest and most controversial names in the self-help world.  Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now.  In this episode we talk about: Deepak’s definition of the quantum field How Deepak handles criticism  The concept of creative intelligence  Breathing techniques, including vagal breathing and box breathing The benefits of imagining your own death  The exercise of returning to your zero point The concept of the body as a verb And the difference between the localized 'I' and the non-local 'I' R

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlist

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Sign up for Dan’s weekly newsletter here Follow Dan

Three tools for living a “passion-struck” life. 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”  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/john-r-miles

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 Selassi

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 uncomf

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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 o

Conflict doesn’t have to suck. These iconic relationship researchers tell us how.  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

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- 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.  Sign up for Dan’s weekly newsletter here Fol