10% Happier with Dan Harris

10% Happier
  • 4.6 (13K)
  • 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.

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  1. 16h ago

    Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips

    A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't. Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day. Their most recent book, Glimmers: Tiny Moments to Transform Your Life, was published in January 2026. In this episode we talk about: Why staying calm all the time isn't actually the goal The sneaky state that masquerades as rest How to find glimmers in even the most ordinary moments Why glimmers turn out to be contagious The odd little trick for releasing tension you didn't know you carried What animals know about stress that we've forgotten How your field of vision talks to your nervous system Why your chores might be a secret meditation practice What rushing does to even the best of intentions Why leaving dishes in the sink can be a sign of progress The overlooked basics behind so much everyday stress Why rest isn't one-size-fits-all What it means to reparent yourself 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: 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. 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

  2. 2d ago

    Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo

    Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students.   Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing. Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack.  In this episode we talk about: Why we need to hear the same teachings over and over What it means to be alive while you're alive The hidden gifts of turning toward difficulty How to plan for the future without leaving the present The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings Where our true home really is How to accept things without becoming a doormat The difference between surrender and giving up 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: Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. 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 Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER.  Additional Resources:  More offerings from Kaira Jewel: Beloved Community information (Monastery & Buddhist-Christian meetings) On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & Disruption To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  3. 4d ago

    How To Be Sanely Productive | Oliver Burkeman

    The liberation that comes from realizing that you're never going to get everything done. Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment.  This episode originally appeared in April 2024.  In this episode we talk about: What the term "imperfectionism" means The illusion of reaching a point where "everything's done" Why there's liberation in seeing how finite we are  Why small, imperfect actions are more valuable than perfect plans Why overplanning is a kind of avoidance How to make decisions  The importance of finishing things Who you should develop a taste for problems Why effort doesn't always equal value Why we need to stop protecting other people's feelings And the paradox of mattering immensely and not at all Related Episodes: The Power of Negative Thinking  Time Management for Mortals 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: BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options. 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. Square: Run your business smarter with Square. You can get up to $200 off Square hardware at square.com/go/happier.  To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

  4. 5d ago ·  Bonus • Subscribers Only

    It's OK To Feel This | Meditation with Bart van Melik

    You don’t have to let regret mess up your life. In this practice, you’ll learn how to sit with regret, and practice forgiving yourself for not being perfect. Bart van Melik, MA, is an Insight Meditation and Insight Dialogue teacher who holds a master's in psychology of culture and religion from Nijmegen University in the Netherlands and is a graduate of the Spirit Rock/IMS Teacher Training and Community Dharma Leader programs. He is the guiding teacher at the Community Meditation Center in New York, also teaches at New York Insight, and leads residential retreats across the U.S. and Europe. Originally from Holland, he has brought meditation to incarcerated youth, veterans with PTSD, homeless shelters, and NYC public schools, and is a co-author of Still, in the City: Creating Peace of Mind in the Midst of Urban Chaos. bartvanmelik.com

  5. Oct 2

    Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair

    You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless. The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep. In this conversation, Pascal Auclair and Dan Harris discuss: Why reading the news can be reframed as an act of love — and why that changes everything What Buddhism actually says about karma, and whether the bad guys get theirs How to balance staying informed with protecting your mental health The difference between passive equanimity and wise, engaged action How much news is too much — and why the answer is different for everyone Why attention itself has become a battleground, and how mindfulness is your best defense Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app. 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

  6. Sep 30

    Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase

    Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation. devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership.  In this episode we talk about: Why friction in relationships is a feature, not a bug The three directions of listening Why joy isn't a nice-to-have How contemplating death can dissolve everyday irritation Whether you're a volcano, a diplomat, or a dodger How to rupture like a pro Why real patience has teeth What it means to walk the high wire in a conflict Related Episodes: The Sex Episode 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. Sep 28

    Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit Atlas

    Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones. Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas. In this episode we talk about: The six childhood archetypes that quietly run your adult relationships Why the version of you that felt too big or too small never actually grew up A simple question to ask yourself the moment old fear takes over The surprising link between blame and a feeling you'd rather not name What separates jealousy from envy — and why it matters more than you think The phrases people use when they're secretly telling you the opposite Why setting boundaries feels like betrayal if you were raised a certain way The real reason acceptance has to come before change, not after 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: OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER. 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

  8. Sep 27 ·  Bonus • Subscribers Only

    How to Live with Loss | Meditation with Vinny Ferraro

    This meditation helps you meet grief with openness instead of trying to fix or outrun it. You'll gently acknowledge what was lost, feel where pain lives in your body, and let your breath support you. Vinny Ferraro has practiced insight meditation since the mid-1990s and is a fully empowered teacher through Spirit Rock and the Insight Meditation Society. He co-founded Dharma Punx and has led a weekly sitting group for more than 20 years, founding the Big Heart City sangha in San Francisco in 2019; he is also a senior trainer for Mindful Schools and a nationally recognized leader in designing mindfulness interventions for at-risk adolescents. He is the principal author of the Mind Body Awareness Project's mindfulness curriculum for incarcerated youth, and has led emotional-intelligence workshops for over 110,000 young people across four continents. vinnyferraro.org

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Hosts & Guests

4.6
out of 5
12,524 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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