10% Happier with Dan Harris

10% Happier
  • 4.6 (12K)
  • MENTAL HEALTH
  • UPDATED SEMIWEEKLY
10% Happier with Dan Harris

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.

  1. 1D AGO

    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

    1h 15m

  2. 4D AGO · BONUS

    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.

    12 min

  3. 6D AGO

    How To Get Past Your Past | Yung Pueblo

    Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and #1 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

    1h 11m

  4. MAR 10

    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 How to avoid “revenge nighttime procrastination”  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     Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Additional Resources:  The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris) https://www.draditi.com/

    1h 7m

  5. MAR 7 · BONUS

    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

    28 min
  6. How To Make Your Relationships Exceptional | Carole Robin and David Bradford

    MAR 5

    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 https://connectandrelate.com/

    1h 10m
  7. How To Know Whether You’re an Introvert or an Extrovert—and Why That Matters | Susan Cain

    MAR 3

    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 #1 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

    57 min
  8. The Mind-Bending Science of Advanced Meditation | Matthew Sacchet

    FEB 26

    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

    1h 23m
See All (864)

Hosts & Guests

4.6
out of 5
11,724 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 - 2025
  • Episodes
    864
  • Rating
    Explicit
  • Copyright
    © Copyright 2025, 10% Media, LLC. All rights reserved.
  • Show Website
    10% Happier with Dan Harris

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes, and get the latest updates.
Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada