Ten Percent Happier with Dan Harris Wondery

This episode comes out for free on June 5th, and is available early and ad-free for Wondery+ subscribers.
So many of us suffer over the issue of time management.
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Our guest today approaches the topic from research and personal experience and dives into how we can think more strategically about our time and aspire to build resilient schedules, rather than perfect ones.

Laura Vanderkam is the author of several time management and productivity books. Her latest is Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters. Her work has appeared in The New York Times, The Wall Street Journal, and Fast Company. Laura’s TED Talk on “How to Gain Control of Your Free Time” has been viewed more than 12 million times, and she also hosts the podcast Before Breakfast. Her previous books include Off the Clock: Feel Less Busy While Getting More Done, I Know How She Does It: How Successful Women Make the Most of Their Time, What the Most Successful People Do Before Breakfast, and 168 Hours: You Have More Time Than You Think.

In this episode we talk about:

- Why time is the great leveler
- Why time management strategies aren’t only for people lucky enough to set their own schedules
- Why Laura’s number one rule in her book is to “give yourself a bedtime”
- Why she is a big believer that that weekends and evenings do not have to be work free zones
- How to use exercise as a reset button during your day
- Why creating a habit doesn’t have to mean doing it everyday
- The time management rule that Laura gets the biggest pushback on
- And the rule Laura says all the other rules are jealous of

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/laura-vanderkam-606

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This episode comes out for free on June 2, and is available early and ad-free for Wondery+ subscribers.

Be like a robot and try this light-hearted noting practice. Give your anxiety a break by immersing yourself fully in your external senses.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

To find this meditation in the Ten Percent Happier app, you can search for “Robots Don’t Freak Out.”

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This episode comes out for free on May 31st, and is available early and ad-free for Wondery+ subscribers.

The notion of “being your authentic self” might sound like too much of a tired trope, but getting real and stripping away your fears and hang-ups can help you live a more meaningful life.

In her new book, “Bold Move: A 3-Step Plan to Transform Anxiety into Power”, Dr. Luana Marques shares her story about growing up in chaos and learning early skills of cognitive behavioral therapy that helped her cope with anxiety and live boldly.

Dr. Luana Marques is an Associate Professor of Psychology at Harvard Medical School, a former president of the Anxiety and Depression Association of America (ADAA), and a renowned mental health expert, educator, and author.

In this episode we talk about:

- Luana’s personal story growing up in Brazil and struggling with anxiety as a child
- What it means to live boldly
- What is psychological avoidance and the 3 R’s of Avoidance
- Luana’s three step plan to transform anxiety into power
- How to be comfortably uncomfortable
- Why the brain is a faulty predictor
- Why being bold is not the same as being fearless
- Why social support is the number one buffer across any mental health issue
- How aligning your daily actions with your values can help you deal with anxiety
- How to identify your values by looking at pain
- And what Luana means by “being the water not the rock”


Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-luana-marques-604

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Talking spirituality, sobriety, pilgrimage, and potlucks with the actor Rainn Wilson, author of the new book, Soul Boom: Why We Need a Spiritual Revolution.

Author, model, and trans activist Geena Rocero talks about: coming out, the overlap between gender and spirituality, and her new memoir, Horse Barbie.

Experimenting with a chattier (but still deep) format. Our second installment of Meditation Party.