10% Happier with Dan Harris

10% Happier
  • 4.6 (13K)
  • Mental Health
  • 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.

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Ad-free listening + Weekly guided meditations

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  1. 1d ago

    How To Stop Fixing Yourself | Ayya Santacitta

    Buddhist advice on the feeling of "I'm not enough," the voice that says "if I don't do it, no one will," and tolerating uncertainty without impatience. Santacitta Bhikkhuni trained as a nun in England & Asia, primarily in the lineage of Ajahn Chah and has also received teachings in the Shechen lineage of Tibetan Buddhism. She is committed to Gaia as a living being and resides at Aloka Earth Room, currently in San Rafael, California. She recently co-authored the book What Are You Waiting For? A Conversation about Buddhism between Two Old Friends. You can find more of Ayya's teachings in audio & video format, as well as ongoing events in-person & online. In this episode we talk about: Why self-improvement might be the wrong goal entirely The upside of having your heart broken Why patience isn't just for old ladies How to actually tolerate uncertainty The difference between reacting and responding What waiting in line can teach you The devotional practice missing from Western Buddhism What it means to become part of the Earth's immune system 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 This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Scribe: Learn more at scribe.how/HAPPIER and mention 10% Happier for your first month of Scribe Capture free on select plans. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  2. 3d ago

    How To Stay Sane, Rested, and Useful During Hard Times | Katherine May

    Winter is coming. The author of Wintering on weathering the cold, dark seasons, literally and otherwise, with rituals, cold-water swimming, reading in the middle of the night, and a lesson from a hibernating dormouse. Katherine May is the New York Times bestselling author of Wintering: The Power of Rest and Retreat in Difficult Times. She is an internationally renowned writer, podcaster and speaker whose work touches on nature, spirituality, slow living, and neurodivergence; her podcast is The Clearing. Katherine lives by the sea in Whitstable, UK, with her husband, son, and pets.  In this episode we talk about: What "wintering" means, and why hard seasons aren't personal failures How trees and a hibernating dormouse model surviving the cold Katherine's year of cascading disasters while writing Wintering The difference between control and agency when the world feels overwhelming How fear spreads online like rabbits fleeing danger signals Why rest isn't selfish, and how caregivers are denied it Rejecting performative rest, ice-bath bros, and biohacked cold-water swimming Simple rituals, "first and second sleep," and reading through insomnia 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:  This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10happier and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available. Vinted: Download the Vinted app for free to start selling with no seller's fees so you keep everything you earn. OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  3. 5d ago ·  Bonus · Subscribers Only

    Love as Renunciation | Meditation with Pascal Auclair

    For when you're feeling critical of others (or yourself). Instead of trying to force feeling love, this meditation focuses on removing what blocks it. You'll practice giving the people in your life—and your own self—a break from judgments and expectations. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats across Asia and North America, and was invited in 2006 by Jack Kornfield and Joseph Goldstein into the teacher training program at Spirit Rock and the Insight Meditation Society, where he now teaches. He is a co-founder and guiding teacher of True North Insight in Canada, teaches at the university level in Montreal, and leads retreats in both English and French across North America and Europe. His teaching is known for pairing classical training with warmth and humor, with a particular emphasis on curiosity, intimacy, and deep listening. pascalauclair.org

  4. 6d ago

    Terry Bradshaw On: Clinical Depression, Crying on the Field, and the Mother He Could Never Please

    Plus: surviving cancer twice, what three divorces taught him, and being a Baptist who owns a bourbon company. Terry Bradshaw is one of America's best-loved sports figures. As quarterback for the Pittsburgh Steelers, the Hall of Famer led his team to four Super Bowl victories. Since retiring from football, Bradshaw has become a celebrated sportscaster, actor, and entrepreneur. "Pappy" Bradshaw and his wife Tammy live in Texas near daughters Rachel, Lacey, and Erin, and their families. His new book is Looking for Terry: A Memoir. In this episode we talk about: Why Terry spent years not knowing he had clinical depression The day he broke down sobbing on the field mid-game Why men resist asking for help, and what they do instead How his wife naming his depression "Roy" makes it more manageable His lifelong struggle to win his mother's approval What three divorces taught him about himself and marriage Squaring his Christian faith with owning a bourbon company Surviving two cancers in one year Loving life at 78 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 This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  5. Oct 21

    Live Without Regrets: Buddhist Strategies for Facing Aging, Illness, and Loss | Sister Dang Nghiem

    We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern. Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die Beautifully: Field Notes from the Edge of Impermanence. Sister D was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France, founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000. Sister D is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010); Mindfulness as Medicine: A Story of Healing and Spirit (2015); Flowers in the Dark: Reclaiming Your Power to Heal from Trauma with Mindfulness (2021); and The River In Me: Verses of Transformation, Collected Poems (2024). In this episode we talk about: The Buddha's Five Daily Remembrances, and why you'd want to practice them Why our denial of aging and death causes far more suffering than aging or death How thanking your changing body can turn dread into gratitude Thich Nhat Hanh's wisdom of "the non-toothache moment" and hidden everyday happiness Treating despair and negative self-talk as small deaths we can release Why it's natural to fear death, and how to fear it less Why grief has no finish line, and the cost of rushing through it Related Episodes: Buddhist Strategies for Reducing Everyday Addictions Your Negative, Ruminating Mind: Here's Your Way Out This Episode Will Make You Stronger 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:  This episode is sponsored by: Tin Can: Go to tincan.com/HAPPIER to get $10 off your first order. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  6. Oct 19

    A Stoic Mantra For Your Sh*ttiest Moments (And Other Ancient Wisdom That Holds Up) | Jonathan Haidt

    Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger. Jonathan Haidt is a social psychologist at New York University's Stern School of Business and the #1 New York Times bestselling author of The Anxious Generation. He is also the author of the recently re-released The Happiness Hypothesis, and of The New York Times bestsellers The Righteous Mind, and The Coddling of the American Mind (with Greg Lukianoff). He has given four TED talks and been named a TIME100 Health leader. In this episode we talk about: A two-word Stoic mantra that keeps you from suffering twice Why willpower alone won't change your habits, and what will Tricks for getting distance from negative thoughts Why the spark fades, and what actually makes love last Whether Buddhist non-attachment can be squared with loving your family The growing bipartisan backlash against smartphones, social media and AI Whether what doesn't kill you really makes you stronger Why ancient wisdom matters more in an age of uncertainty Related Episodes: Jonathan Haidt's first appearance on the show 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:  This episode is sponsored by: QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to quo.com/HAPPIER. Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  7. Oct 18 ·  Bonus · Subscribers Only

    When You Want to Eat Your Feelings | Meditation with Cara Lai

    Have some food with you for this meditation. This is a mindful eating practice for when food feels emotional. You'll slow down, taste what's really happening—both in your mouth and in your mind—and bring compassion to the urges, guilt, or emptiness that can surface. Cara Lai is a meditation teacher, artist, and writer authorized to teach in the Theravada Buddhist lineage through Insight Meditation Society and Spirit Rock. She came to practice after years of trying to figure out how to be happy, and has explored the terrain through long retreats — including a full year in solitary retreat — as well as chronic illness and motherhood. A former wilderness guide, social worker, and psychotherapist, she now teaches teens and adults at centers across the country, and her teaching is known for being relatable, funny, and occasionally crass. caralai.org

  8. Oct 16

    How To Feel Safer In A Chaotic World | Dr. Raj Panjabi

    Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel. Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola. A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award. In this episode we talk about: Why denial is hardwired: the evolutionary roots of normalcy bias How pre-mortems and Stoic "premeditation of evils" calm the nervous system Setting triggers in advance to avoid both overreacting and underreacting Missing his infant daughter's heart failure, and what it taught him Fleeing Liberia's civil war The three circles of community Curiosity over control: asking "what's in the way?" instead of blaming Holding your purpose tightly and your plans loosely, especially in a disrupted economy Why to embrace uncertainty, and how to come out of it stronger 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:  This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. FIGS Scrubs: Take fifteen percent off your first order at wearfigs.com with the code FigsRx. OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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Hosts & Guests

4.6
out of 5
12,580 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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