Podcast · 230 episodes
10% Happier with Dan Harris
by 10% Happier · English
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.
Latest episodes
Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico haseBuddhist guidance for handling conflict and communication in romantic partnerships and other close relationships (work, parenting, aging parents).30 Sep 2026 · 1 h 13 min
Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit AtlasPsychoanalyst Dr. Galit Atlas explains “inner child” as a real self-state that developed early and can drive adult attachment and intimate relationships.28 Sep 2026 · 1 h
Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-BarnumJulian Shapiro-Barnum argues that adults’ “inner critic” becomes a growing pile of rules that makes life less playful and emotionally stuck.25 Sep 2026 · 47 min
All episodes
Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico haseBuddhist guidance for handling conflict and communication in romantic partnerships and other close relationships (work, parenting, aging parents).30 Sep 2026 · 1 h 13 min · 30 chapters
Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit AtlasPsychoanalyst Dr. Galit Atlas explains “inner child” as a real self-state that developed early and can drive adult attachment and intimate relationships.28 Sep 2026 · 1 h · 26 chapters
Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-BarnumJulian Shapiro-Barnum argues that adults’ “inner critic” becomes a growing pile of rules that makes life less playful and emotionally stuck.25 Sep 2026 · 47 min · 24 chapters
Amanda Knox On: Finding Meaning in Tragedy, Not Needing an Apology, and Refusing to Own What Other People ThinkAmanda Knox discusses how to find meaning in extreme, unwanted suffering; why acceptance is not resignation; how to use daily practice to stay present; and how “understanding” can open the door to…23 Sep 2026 · 1 h 8 min · 22 chapters
The Science Of Emotion Regulation: A Five-Step Plan For Not Losing Your Sh*t | Marc BrackettEmotion regulation as proactive, five-step “meta moment” training to prevent reactive outbursts and use emotions to achieve goals.21 Sep 2026 · 1 h 11 min · 27 chapters
Comedian Josh Johnson On: Handling News Cycle Anxiety, His Insane Work Ethic, and Why AI is BSJosh Johnson discusses managing anxiety from the news cycle, distinguishing acceptance from resignation, and using meditation/therapy tools to stay calm without changing external reality.18 Sep 2026 · 1 h 11 min · 26 chapters
The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana WinstonWhat “awakening” means in daily life—especially resetting out of anxiety, overthinking, shame, and judgment loops—plus practical tools (present-moment “resets,” a “three-center check-in,” a four-part…16 Sep 2026 · 1 h 1 min · 28 chapters
What's Worth Living For? | Dr. Atul GawandeHow to make end-of-life care more humane by focusing on what patients value, not just extending life; includes practical conversation tools, examples from aging and palliative care, and broader views…14 Sep 2026 · 57 min · 18 chapters
Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn't Work, and His Harrowing Psychedelic JourneysNeal Brennan (co-creator of Chappelle’s Show) discusses overcoming inner criticism and “malaise,” why chasing validation doesn’t work, and how his harrowing psychedelic history (ayahuasca, DMT/bufo,…11 Sep 2026 · 58 min · 24 chapters
Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social Life | Laurie Santos and Gretchen RubinHow to get unstuck from drifting, procrastination, self-doubt, and “malaise” by resetting time, space, body, inner critic, and social life (a top-10 list).9 Sep 2026 · 1 h 3 min · 24 chapters
The Science Of Building The Life You Want | Arthur BrooksArthur Brooks (Harvard Kennedy/Business) discusses the “science of building the life you want” in his book Build the Life You Want (co-authored with Oprah Winfrey).7 Sep 2026 · 1 h 23 min · 33 chapters
The Psychology Of Success | Guy RazThe psychology of success—how to manage mindset through failure, discomfort, and risk; the role of luck and privilege; and how to balance relationships with work.4 Sep 2026 · 1 h 11 min · 21 chapters
When Life's Not Working, Don't Try Harder. Change Your Situation Instead. | Angela DuckworthAngela Duckworth argues that when “life’s not working,” the solution is often not more willpower or grit, but changing your situation—physical surroundings, social environment, and culture—so desired…2 Sep 2026 · 1 h 5 min · 28 chapters
The Science of Habit Change, Why GLP-1s are Disrupting It, and How To Use It To Have Better Conversations | Charles DuhiggHow habits work (cue–routine–reward), how to change them by keeping cues/rewards and altering the routine, how “keystone habits” trigger cascades of change, and what GLP-1 medications reveal about a…31 Aug 2026 · 1 h 9 min · 26 chapters
Sara Bareilles On: The Feelings You Fear Might Destroy You, What Antidepressants Actually Did to Her Creativity, and Why There's Nothing to FixSarah Bareilles’ album Good Grief and documentary explore grief as life-affirming, how naming feelings reduces their power, and “there’s nothing to fix” (acceptance without denial).28 Aug 2026 · 1 h 4 min · 27 chapters
How To Handle AI Anxiety: A Computer Scientist and a Buddhist Teacher On Managing Uncertainty | Cal Newport & Matthew BrensilverManaging AI anxiety by separating justified risks from exaggerated “existential dread,” using Buddhist and computer-science perspectives.26 Aug 2026 · 1 h 10 min · 28 chapters
Longevity Secrets (And Controversies) From The Blue Zones | Dan BuettnerDan Buettner explains the “Blue Zones” concept—regions where people lived longer and healthier over the last century and a half—and the “Power Nine” common denominators for longevity.24 Aug 2026 · 1 h 15 min · 31 chapters
The Evidence for Aliens, the Afterlife, Bigfoot, Sea Monsters, and More | Miguel SanchoMiguel Sancho (10% Happier) argues for “epistemic humility” toward UFOs/UAPs, Bigfoot, sea monsters, underwater/cryptoterrestrial ideas, and afterlife claims—while keeping journalistic standards and…21 Aug 2026 · 59 min · 20 chapters
You Can Stop Fixing Yourself: Buddhist Advice on Boundaries, Rituals, and Dropping Your Self-Aggression | Susan PiverBuddhist “inexplicable magic” of meditation—how doing nothing can soften the heart, expand awareness, and lead to compassion, creativity, and insight; why boundaries are necessary despite increased…19 Aug 2026 · 1 h 2 min · 25 chapters
You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy HoneResilience and evidence-based coping for “BFTs” (bloody effing things)—major life transitions and setbacks that smash core beliefs (“assumptive worlds”) and trigger grief-like suffering, including…17 Aug 2026 · 1 h 2 min · 22 chapters
The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James PennebakerExpressive writing/therapeutic journaling—how writing 15–20 minutes a day for a few days can reduce stress and improve health, cognition, sleep, and social functioning.14 Aug 2026 · 1 h 9 min · 28 chapters
The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi VietenCassi Vieten explains “adaptive imagination” (healthy, useful imagination) as a way to reduce catastrophizing, interpersonal conflict, anxiety, and even physical pain by training the nervous system…12 Aug 2026 · 58 min · 24 chapters
The Neuroscience of Likability, Social Connection, and Brain Health | Ben ReinDebunking “neuro bullshit” and explaining how social connection supports brain health, mood, and longevity; practical ways to increase interaction and become more likable.10 Aug 2026 · 1 h 1 min · 26 chapters
Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan HarrisDan Harris discusses why meditation’s “PR problem” isn’t that it’s ineffective, but that people think they can’t do it; how to build habits by starting comically small; and how self-help becomes…7 Aug 2026 · 56 min · 22 chapters