Podcast · 230 episodes
10% Happier with Dan Harris, page 2
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.
All episodes, page 2
Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna FranzelHow to regulate an anxious or hurting nervous system by shifting from threat-scanning and “in your head” thinking into embodied awareness, spaciousness, and “resource” (what feels good) even when…5 Aug 2026 · 1 h · 25 chapters
For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover TawwabHow to “balance” relationships when other people won’t change—using boundaries, wise compassion, attachment-style insight, and communication to avoid disengagement, enmeshment, silent agreements, and…3 Aug 2026 · 1 h 5 min · 29 chapters
When You Don't Know What You Actually Want: How To Say No, When To Say Yes, and The One Question That Cuts Through It | Yara ShahidiHow to figure out what you actually want—when to say no, when to say yes, and how to build purpose through optimism as a daily practice.31 Jul 2026 · 42 min · 18 chapters
You're Gonna Be Alright No Matter What: On Facing Anger, Aging, and Loss With Humor and Grace | Sylvia BoorsteinHow to face anger, aging, and loss with humor and grace; why impermanence is practical, not theoretical; and how to “talk to yourself” during anger using mindfulness and metta (“sweetheart, you’re in…29 Jul 2026 · 1 h 6 min · 22 chapters
How To Read People, Calm Tension, Build Trust, and Ask For What You're Worth | John RichardsonNegotiation as a daily “performance skill” focused on persuading others to change decisions; includes building trust, calming emotions, avoiding lying, and asking for what you’re worth.27 Jul 2026 · 1 h 1 min · 23 chapters
That Feeling of "Always-Behind and Never-Enough"—Here's the Antidote | Ellen HendriksenPerfectionism as the “always-behind and never-enough” driver of anxiety and related disorders; reframing it as “never feeling good enough,” not striving to be perfect.24 Jul 2026 · 1 h 6 min · 19 chapters
Secrets From the Therapist's Couch: How Boundaries Actually Work, How To Come To Peace With Your Parents, and Why It's Not Too Late To Change | Lori GottliebTherapy as a practical tool for changing how people navigate relationships and themselves; plus concrete mental-health guidance on envy, comparing suffering, “dwelling vs feeling,” social-media…22 Jul 2026 · 1 h 15 min · 21 chapters
Joyful Anyway: Surviving the Sh*t Show of Regular Life | Kate BowlerHow to experience joy in “regular life” and even during crises, contrasting joy with happiness, identifying “joy blockers” created by optimization and self-criticism, and using an “ache”…20 Jul 2026 · 1 h 1 min · 22 chapters
Why We Crave Gurus: A Skeptic's Reckoning With Belief, Bitcoin, and Burning Man | Vikram GandhiSkepticism toward “gurus” and belief systems, using Burning Man and Vikram Gandhi’s HBO documentary The Man Will Burn and his earlier film Kumare as case studies.17 Jul 2026 · 56 min · 21 chapters
Anxiety, Overthinking, and Overwhelm: Buddhist Hacks For Changing Your Mind | Joseph GoldsteinHow Buddhist “phrases” and meditation practices help people change their relationship to anxiety, overthinking, overwhelm, self-criticism, rumination, and difficult emotions by reducing reactivity…15 Jul 2026 · 1 h 9 min · 19 chapters
Perfectionism, Burnout, and Self-Doubt: Break the Loop with the Science of Mattering | Gordon FlettPerfectionism, toxic social comparison, self-doubt, burnout, and how “mattering” (feeling valued and cared about by others) can break the loop.13 Jul 2026 · 1 h 6 min · 28 chapters
How a Group of Broke 20-Somethings Accidentally Launched the Mindfulness Movement | Jack Kornfield, Joseph Goldstein and Sharon SalzbergFounding of the Insight Meditation Society (IMS) in Barre, Massachusetts, and how a group of young Buddhist practitioners built a retreat center despite financial, cultural, and organizational…10 Jul 2026 · 1 h 15 min · 27 chapters
How To Communicate Effectively With Difficult People: When to Tell the Truth, When to Push Back, and Why Kindness Isn't the Same as Being Nice | Sharon SalzbergBuddhist “right speech” for communicating with difficult people—how to tell the truth, push back, avoid gossip, and be kind without being a doormat.8 Jul 2026 · 1 h 8 min · 27 chapters
Your Job Is Hijacking Your Life: How to Set Limits, Decrease Work Stress, and Reclaim Your Evenings | Guy WinchWork stress and burnout; why work stress has risen; how to set boundaries, recover after bad days, stop “Sunday scaries,” and reclaim evenings using mindset shifts and self-coaching.6 Jul 2026 · 1 h 7 min · 26 chapters
In an Age of Techno-Pessimism, Here's the Science-Based Case for Optimism | Rob MarcianoScience-based optimism about the future amid techno-pessimism, anxiety about AI, and climate/infrastructure concerns.3 Jul 2026 · 48 min · 20 chapters
How To Regulate Your Nervous System: Anxiety, Relationships, and the Baggage You Didn't Ask For | Dr. Bruce PerryHow to regulate the nervous system to reduce anxiety and improve relationships by reframing “what’s wrong with me/you” into “what happened to me/you,” understanding trauma (including “small T”…1 Jul 2026 · 1 h 17 min · 36 chapters
That Background Hum of Worry in Every Important Conversation — Here's What It Is and How to Quiet It | Claude M. SteeleSocial anxiety in diverse, high-stakes interactions—Claude M. Steele’s “churn,” a background worry/tension about being misread or treated through negative stereotypes, which can disrupt thinking and…29 Jun 2026 · 42 min · 22 chapters
For the Burned Out, Overcommitted, and Perpetually Drained | Robin ArzónRedefining “hustle” to avoid burnout—using boundaries, rest, recovery, and self-talk to protect energy; resisting external fire drills; using jealousy as data; and building motivation through action…26 Jun 2026 · 56 min · 20 chapters
Muscle Regulates Your Emotions: The Science of Protein, Strength, and Aging Well | Dr. Gabrielle LyonSkeletal muscle as the “organ of longevity,” linking strength training, protein intake, recovery (especially sleep), and mental resilience.24 Jun 2026 · 57 min · 21 chapters
More Ice Cream, Less Biohacking: An Oncologist's Six Rules for Living Longer | Dr. Ezekiel EmanuelLongevity advice without “biohacking” or expensive protocols, framed as six rules from oncologist/bioethicist Dr.22 Jun 2026 · 1 h 17 min · 24 chapters
Want To Live Longer? Here's the Truth About Supplements, Peptides, VO2 Max, GLP-1's, and the Only Real Miracle Drug | Kara SwisherKara Swisher debunks longevity “bullshit” (supplements, peptides, biohacking, expensive diagnostics) and argues for evidence-based levers for longer, healthier life, emphasizing relationships, sleep,…19 Jun 2026 · 56 min · 28 chapters
How To Get Past Your Past | Yung PuebloHow to “get past your past” so personal history doesn’t control your emotions or relationships; meditation as a mechanism for self-awareness, non-reaction/equanimity, and more skillful love.17 Jun 2026 · 1 h 11 min · 30 chapters
What Attachment Style Are You? How To Know, Why It Matters, and How To Change It If You Need To | Amir LevineAttachment theory as a “safety radar” for how people feel safe through connection; attachment styles are not fixed and can be changed.15 Jun 2026 · 1 h 5 min · 31 chapters
Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang NghiemBuddhist strategies for reducing everyday addictions—phone/electronics, food, alcohol, shopping, pornography, and rumination—by treating addiction as a mind-based pattern of suffering (dukkha) rather…12 Jun 2026 · 1 h 12 min · 21 chapters