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.

  1. 1D AGO

    How to Regulate Your Emotions and Mental Chatter When Bad Things Happen | Maya Shankar

    Practical techniques for dealing with all of life's curveballs.   Maya Shankar is a cognitive scientist and creator of the podcast A Slight Change of Plans, previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of The Other Side of Change: Who We Become When Life Makes Other Plans. In this episode we talk about: The two major life events that caused her to study the topic of change How to build a more expansive sense of self Practical tools for navigating change  Cognitive biases such as  "the end of history illusion" The utility of distraction and denial Tools for getting unstuck from rumination And much more Related Episodes:  The Science of Handling Uncertainty | Maya Shankar   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

    1h 6m

  2. 3D AGO

    A Counterintuitive Strategy for Sharper Decision-Making, Stronger Performance, and a More Meaningful Life. | Daniel Pink

    How to have fewer regrets (and utilize the ones you already have).   Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human.  In this episode we talk about: The myth of the "no regrets" philosophy  What a regret actually is  The very real benefits of regret The four core regrets people tend to have  Tools for dealing with regrets The importance of talking or writing about your regrets How to  create a "failure resume"  The Regret Optimization Framework  The crucial role of self-compassion and self-distancing And much more Related Episodes: 'When' Can Make a Big Difference   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:  Daniel's books To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

    52 min

  3. 4D AGO · BONUS

    How To Handle 4 AM Worry Spirals | Bart van Melik

    A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety. Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios. We talk about: Why mindful breathing sometimes doesn't work (and what to do instead) The practice phrase "this wants to be seen right now" How to work with your aversion to worrying (which can be worse than the worry itself) Why talking about your fears with other people is so crucial The question "what is this?" as a low-barrier entry point to awareness How the Buddha's teaching on clinging shows up in anxious thinking Why community and sangha aren't optional extras If you want more from Bart, check out the 10% with Dan Harris app where he's got meditations and live sessions throughout January.   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

    22 min

  4. 6D AGO · BONUS

    Tim Ferriss On: Recovering From Anxiety and Compulsive Thinking, Rethinking Self-Optimization, and the Power of Saying "No."

    Secrets to self-preservation in an age of burnout.   Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans. He's also the host of The Tim Ferriss Show podcast. Most recently, he has collaborated with Exploding Kittens to create COYOTE, a fast and hilarious card game.  In this episode we talk about: Tim's Antidotes to isolation Past-year reviews The perils of self-optimization His meditation practice Escaping rumitive loops  The role of Accelerated Transcranial Magnetic Stimulation (TMS) The ketogenic diet  Talking to chatbots about your health And much more 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:  The New Frontiers of Mental Health — Brain Stimulation, Rapid-Acting Tools for Depression, and More All Things Ketones, How to Boost Cognition, Sardine Fasting, Diet Rules, & More — Dr. Dom D'Agostino TED: Why you should define your fears instead of your goals Tim Ferriss, Host of 'The Tim Ferriss Show,' Author   To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris       Thanks to our sponsors:  LinkedIn:  Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier. HexClad:  Get 10% off your order with our exclusive link. Just head to hexclad.com/happier. Square:  Right now, you can get up to $200 off Square hardware at square.com/go/happier.

    1h 12m

  5. JAN 21

    Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Hammond

    A road map for taking the pressure off.    Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off.   In this episode we talk about: How to define "overwhelm" – and modern causes for its existence Why the search for perfection is futile  Claudia's three-part recipe for handling overwhelm Antidotes for the comparing mind  What we should all know about procrastination  How to not let the news overwhelm you  What we learn from regret – and how to stop beating up on your past self A key technique for worrying less The case for nostalgia How to get into a "flow state"   Related Episodes: If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond   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:  The Art of Rest: How to Find Respite in the Modern Age The Keys to Kindness Time Warped: Unlocking the Mysteries of Time Perception Mind over Money: The Psychology of Money and How to Use It Better Emotional Rollercoaster: A Journey Through the Science of Feelings Claudia's BBC Podcasts Thanks to our sponsor:  Function: Visit functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

    1h 8m

  6. JAN 19

    How To Succeed, Sanely—Without Toxic Productivity, Preconceived Notions, or Fear of Change | Anne-Laure Le Cunff

    What does success look like? A neuroscientist wants you to question your cognitive scripts.  Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.  In this episode we talk about: Her critique on our cultural obsession with "finding your purpose" The value of knowing your "cognitive scripts" Practical tools to live a more purposeful, curious, and fulfilled life Her mini-protocol for experimentation (based on the scientific method) Mindful productivity — and how it builds on moving us into an experimental mindset  Whether procrastination is actually the enemy? And tools to work with it. The upside of making space for your imperfections  Tips for navigating uncertainty  Why you want to avoid having too many experiments at the same time The main difference between a habit and an experiment How to learn alongside with other people — and why this matters  Collective "flow" states  Tips for community building And this question: is legacy important? 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 Thank you to our sponsors:  ZipRecruiter: ​​To try ZipRecruiter for free, go to ZipRecruiter.com/tenpercent.  IQBar: To get twenty percent off all IQBAR products—including the Ultimate sampler pack—plus FREE shipping, text DAN to sixty-four thousand.  Fabric: Join the thousands of parents who trust Fabric to help protect their family. Apply today in just minutes at meetfabric.com/HAPPIER.

    1h 14m

  7. JAN 18 · BONUS

    How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik

    A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City. Check out more meditations from Bart throughout January in the 10% with Dan Harris app. Related episodes: Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik   Join Dan's online community 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

    13 min

  8. JAN 16 · BONUS

    Seth Meyers On: Handling Performance Anxiety, Managing the Inner Critic, Hacks for Better Conversation, and Staying Joyful in Dark Times

    Plus, much more from the famed late-night TV show host. Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast. In this episode we talk about: How Seth maintains sanity while hosting a late-night show amid the firehose of news Joy and humor as resilience His early struggles with self-doubt  How raising children is potentially harder than hosting a late night TV show The upside of anxiety The art of listening Friendship, loyalty, and the emotional sustenance of creative partnerships. 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 Thanks to our sponsors:  LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier.  Wix:  Ready to create your website? Go to wix.com.  Cozy Earth:  Head to cozyearth.com and use code Harris for up to 20% off.

    44 min
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Hosts & Guests

4.6
out of 5
12,172 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
    1K
  • Rating
    Clean
  • Copyright
    © Copyright 2025, 10% Media, LLC. All rights reserved.
  • Show Website
    10% Happier with Dan Harris

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