10% Happier with Dan Harris

10% Happier
  • 4.6 (12K)
  • Mental Health
  • Updated Semiweekly

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

10% HAPPIER+

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  1. 1d ago

    The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker

    Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests. James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives. This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris. In this episode we talk about: The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memory And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  2. 3d ago

    The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten

    How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe. Cassi Vieten, PhD, is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination. In this episode we talk about: Why imagination is the oldest human technology The VISTA method for training your imagination Why manifestation isn't as crazy as it sounds How to talk yourself out of catastrophizing Why conflict is really a clash of two imaginations What glimmers are How to use imagination to dial down physical pain What years of hidden alcoholism taught Cassi about a narrowed imagination Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  3. 5d ago

    The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein

    Ben Rein, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University.  In this episode we talk about: Distinguishing between science and online "neurobullshit" Three research-backed ways to protect your brain health and boost social connection, even for introverts Why isolation shows up in the body like a low-grade injury The real difference between loneliness and isolation, and why we rarely recognize either in ourselves The power of pets in reducing stress and inflammation Whether sugar is really more addictive than cocaine (short answer: no, and here's why) Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Why Brains Need Friends: The Neuroscience of Social Connection This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER. Quo: Try QUO for free, PLUS get 20% off your first 6 months when you go to Quo.com/HAPPIER. Ironwall: Stop online threats before they become real-world attacks with Ironwall. Visit ironwall.com/DANHARRIS and request a free Risk Assessment to see exactly how exposed your executives are. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  4. Aug 9 ·  Bonus • Subscribers Only

    Don't Push Away Difficult Emotions | Meditation with Sebene Selassie

    This meditation helps you work with difficult emotions by practicing letting things be and gently inviting change. Sebene Selassie is a meditation teacher, author, and speaker who has been practicing Buddhist meditation for over 30 years. She is the author of *You Belong: A Call for Connection*, which explores identity, belonging, and liberation through the lens of Buddhist philosophy and personal memoir. Her teaching weaves together contemplative practice, creativity, and social justice, informed by her experience as an immigrant Black woman and her journey through three bouts of cancer. More at [sebeneselassie.com](https://www.sebeneselassie.com).

  5. Aug 7

    Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan Harris

    Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience. They talked about: Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it" The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?" Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Check out Allison's new app at beingmoreconnected.com This episode is sponsored by: Notion: Learn more about how Notion can support your business, at notion.com/happier. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  6. Aug 5

    Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel

    How to calm down fast with an 'inventory' practice, how to build 'resources' you can call on anytime, and why 'healing' might be the wrong goal to chase. Plus, living with autoimmune disorder, writing as a practice of embodiment, and why white-knuckling isn't worth it. Johanna Franzel is a teacher, somatic practitioner, educator, and author of the new book Write Yourself Home: A Creative Guide for Living Well in the Body You Have Through Embodied Writing and Movement Practice. She brings both professional expertise and the lived experience of navigating chronic illness for more than two decades. She also writes a Substack called Permission Slips.  In this episode we talk about: Why your nervous system stays on high alert for threats that aren't actually there The three-step "inventory" practice for finding calm in your body, right now Why calling to mind a "resource" can genuinely shift your physiology "Presence without scrutiny": the difference between being with someone (or yourself) and staring them down Why Johanna doesn't love the word "healing" and the word she prefers instead How to turn your most embarrassing memories into material, not shame Why the way you talk to yourself matters more than you think What over two decades with Crohn's disease taught Johanna about self-advocacy and knowing your own margins Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  7. Aug 3

    For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab

    Plus: how to build a village, why your attachment style isn't your destiny, and a two-step method for asking for help that actually works. Nedra Glover Tawwab is a licensed therapist and the author of Set Boundaries, Find Peace, an instant New York Times best-seller translated into over 35 languages worldwide. In addition, she has authored seven other books, including Drama Free and, most recently, The Balancing Act. A sought-after relationship expert, she has practiced relationship therapy for almost 20 years. In this episode we talk about: The difference between healthy dependency and full-blown enmeshment Why your attachment style is useful information, not a life sentence Wise compassion versus what Buddhists call "idiot compassion"  Why you can't force someone else to change, but your own change might be contagious The "silent agreements" we make in relationships without ever saying them out loud — and how they quietly build resentment Why over-considering everyone else's needs backfires, and how to actually advocate for your own How to stop dragging old relationship trauma into brand-new relationships What to actually do if you feel lonely, or like you don't have enough friends Related Episodes: How to Handle Family Drama | Nedra Glover Tawwab That Rut You're In – This One Word Could Pull You Out | Nedra Tawwab Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: Tonal: Get $200 off your Tonal purchase with promo code HAPPIER at tonal.com. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  8. Aug 2 ·  Bonus • Subscribers Only

    The Six Sense Doors | Meditation with Pascal Auclair

    Mute the inner commentary track. Instead of letting the thinking mind take over and overanalyze everything, this meditation grounds you in the senses. You’ll explore six channels of human experience, relaxing into the changing flow of sights, sounds, and thoughts as they arrive and vanish one at a time. Pascal Auclair is a French-Canadian meditation teacher who has been practicing in the Theravada and insight meditation traditions since the early 1990s, training with teachers including Joseph Goldstein, Sharon Salzberg, and Bhikkhu Analayo. He teaches retreats internationally and is a guiding teacher at True North Insight, the Canadian meditation organization he co-founded. His teaching is known for its precision, warmth, and strong grounding in both the suttas (early Buddhist texts) and the lived experience of practice. He is based in Montreal and brings a distinctly contemplative depth to his work. More at [truenorthinsight.org](https://www.truenorthinsight.org).

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Hosts & Guests

4.6
out of 5
12,397 Ratings

About

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

Information

  • Creator
    10% Happier
  • Years Active
    2016 - 2026
  • Episodes
    1.2K
  • Rating
    Explicit
  • Copyright
    © Copyright 2026, 10% Media, LLC. All rights reserved.
  • Show Website
    10% Happier with Dan Harris
  • Provider
    10 Percent Media LLC

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