10% Happier With Dan Harris

The time the Dalai Lama went bowling in their basement, the time a stranger showed up with exactly the $15,000 they were missing — and more behind-the-scenes stories from 50 years of IMS. In 1975, a handful of young Americans fresh back from years of intensive practice in India and Burma pooled together $150,000 they didn't have and bought a former Catholic novitiate in rural Massachusetts. Fifty years later, the Insight Meditation Society has become one of the most consequential institutions in the history of Buddhism in the West — the place where Jon Kabat-Zinn had the idea that became Mindfulness-Based Stress Reduction, and where, as one longtime yogi put it, the whole thing has run for half a century "without any adult supervision whatsoever." For IMS's 50th anniversary, Dan sits down with four of its founding teachers — Jack Kornfield, Joseph Goldstein, Sharon Salzberg, and Jacqueline Mandell — along with Steven Schwartz, who helped get the organization built in the first place. Together they trace the f

Plus: the four questions the Buddha said you should ask before you speak, the truth about gossip, and what to do when compassion and honesty pull in opposite directions. Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago.  In this episode we talk about: What the Buddha actually said about how to talk to people, and why almost none of us were ever taught it  The four questions to ask yourself before you open your mouth  Whether white lies are ever okay  The difference between being kind and being nice  Is it ever okay to gossip?  Why shame is the enemy of change, and what "right" in right speech actually means  How to remember any of this when you're mid-conversation with a difficult person 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 Channe

Why ruminating after hours is unpaid overtime — plus, how to handle bad bosses, beat the Sunday scaries, and actually recharge. Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His 3 TED Talks have garnered over 35 million views and his science based self-help books have been translated into 30 languages. His newest book is: Mind Over Grind: How to Break Free When Work Hijacks Your Life. In this episode we talk about: Why work stress is at an all-time high — and what the pandemic permanently broke How to tell the difference between regular stress and full-blown burnout Why ruminating about a bad day at the office is unpaid overtime — and how to stop Techniques for coaching yourself through hard moments without lying to yourself How to actually recover after work — and why collapsing on the couch isn't the same as recharging How to set limits with a difficult boss without torching th

On nuclear fusion, solid-state batteries, driverless cars, and other innovations — and why, for one cynical disaster reporter, meeting the scientists building them changed everything. Rob Marciano is the national weather correspondent for CBS News and a Cornell-trained scientist with more than 30 years in television news. A former co-host of Weekend Good Morning America at ABC News, he's also the co-author, alongside physicist James Trefil, of The Next Big Thing: Innovations for a Better, Smarter, Stronger Tomorrow. 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  

Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work. Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of  Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing, co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021. In this episode we talk about: EMDR and the importance of moving your body  The hardest type of trauma to deal with  The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become

Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it.  Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It.  In this episode we talk about: Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The surprisingly simple thing that makes critical feedback land or fall flat How to reduce tension when you're the one with power (and what to do when you're not) A three-part framework for building trust across any divide 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 This episode is sponsored by:

Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself. Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger.  In this episode we talk about: Redefining hustle Intensity vs. volume Using jealousy as data Psychological distancing and self-talk Why motivation is a myth Lowering the barrier to entry Planning for the messy middle Breathwork as a cheat code 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 This episode is sponsored by:  BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recove

Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work. Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook. In this episode we talk about: Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis Protein and why most of us aren't eating enough of it How to think about intuitive eating Minimum effective dose for exercise Recovery as you age The case for adding more friction to your life 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 This episode is sponsored by:  BiOptimizers: Magnesium Breakt

No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck. Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life. In this episode we talk about: Why longevity shouldn't be the goal — and what to aim for instead The single most powerful intervention for a long, healthy life (hint: it's not exercise) The neuroscience of friendship: how social connection literally changes your brain and body Six practical, science-backed rules for living well — from an oncologist with nothing to sell Why ultra-processed food and sugary drinks are doing more damage than almost anything else The c

Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction. Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging. Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medic

Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves.  In this episode we talk about: How to burn off your mind's conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening is, and how to do it The liberation that comes from equanimity Some of the incredibly valuable lessons he's learned from 12 years of meditation How to make better decisions for your future self How to have boundless compassion without being a pushover Why  being able to see perspectives outside of your own is a sign of intelligence and mental strength And much more Related Episodes: Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self

Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure. Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached, which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and everyday well-being. In this episode we talk about: What attachment theory is  The four attachment styles — anxious, avoidant, secure, and fearful avoidant — and how to identify which one you are Why your attachment style is not fixed and how it can change  What happens in your brain when you're ignored or excluded How being securely connected can extend your life The five pillars of a secure life  How to right-size a relationship with someone unreliable  Small, seemingly insignificant daily interactions as vehicles for

We're all hooked on something. Here's the way out, according to an MD who became a beloved nun. Sister Dang Nghiem, MD, ("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, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015). This episode is part of our monthlong Do Life Better series.  We talk about: Sister D'

Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IMS) in Massachusetts. He is also a co-founder of True North Insight and one of its guiding teachers.  In this episode we talk about: What the Four Kinds of Clinging are — and why the Buddha thought this list mattered How clinging to pleasure actually makes pleasure harder to enjoy The "wrong views" that cause the most suffering — and how to hold your opinions less tightly Why clinging to rules and routines shows up in the most ordinary places (including who puts the onions in the pan first) What self-identification is, and why loosening it leads to less guilt, shame, and anxiety A simple bedside inquiry for getting u

Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters. Scott Galloway is Professor of Marketing at NYU's Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book Notes on Being a Man reached #1 on The New York Times Best Seller List.  In this episode we talk about: Why "action absorbs anxiety" and other strategies for stress and overthinking Galloway's three-pillar framework for modern masculinity How to handle criticism Fighting tech algorithms to build real-world relationships Embracing the word "no" to build resilience and success Why young people should follow their talent rather than their passion Signaling value through humor and small, daily acts of kindness 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

A hilarious chat about therapy, doomscrolling, being typecast in your own life, and finding yourself in middle age. Actor, comedian, writer, and producer Billy Eichner burst onto the scene in 2011 with Billy on the Street, a satirical TV game show he created and starred in, where Billy walked the streets of New York City asking people to compete in pop culture trivia challenges. The show has not only become a dominant force on social media with hundreds of millions of views but remains one of the most beloved and respected comedy acts in the industry.  In this episode we talk about: Why Billy refuses to call his memoir a self-help book His complicated relationship with meditation  Why he only started therapy in his early 40s Acting class as accidental therapy The real Billy vs. the Billy on the Street character How his parents shaped his confidence and career A bar mitzvah breakdown and his mom's advice And much more Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on s

The world is insane. You don't have to be. These Buddhist practices can help you handle it without succumbing to fear, anxiety, hatred, and apathy. Tara Brach is a legendary meditation teacher and psychologist. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. Her latest book is The Courageous Heart Workbook: Choosing to Love in Perilous Times.  In this episode we talk about: What "spiritual audacity" means — and where the term comes from Why shutting down emotionally feels like self-protection but isn't How caring is a more effective fuel than rage What lovingkindness meditation is — and how to do it The RAIN practice — and how to use it on difficult emotions Why small, local acts of service count as activism How to use your imagination to feel compassion for people you can't stand Related Episodes: Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times Get the 10% with

Seed oils, sugars, food dyes, ultra-processed food, supplements, vaccines — a PhD nutritionist cuts through the noise on the biggest health fears online. Dr. Jessica Knurick is a Registered Dietitian with a PhD in nutrition science, specializing in chronic disease prevention. She educates on nutrition science, food and nutrition policy, and how these factors shape public health.  In this episode we talk about: The root of wellness misinformation Vaccines and fluoride controversies Toxins vs. ultra-processed foods Decoding ingredients & food dyes The truth about sugar, bread, and dairy Fats, seed oils, and infant formula The science behind saturated fats  The wild west of supplements The "boring" pillars of health 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 Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18.

Plus: how to handle discomfort, be more present, and remember to be aware throughout your day. Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're crying, even when anxiety has narrowed your whole world down to a single racing heartbeat. Susa Talan is a meditation teacher trained in the insight tradition. She works one-on-one with students around their meditation practice, and she was the Teacher of the Month for April 2026 for DanHarris.com. You can get more guided meditations from Susa in the 10% with Dan Harris app. In this live Q&A, Susa Talan shares:   Why awareness isn't hard — what's actually hard is remembering to be aware The "what else is here?" technique for working with anxiety and heart palpitations Why you don't need to understand why

On regulating emotions, ending the war with reality, and feeling more alive. Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong.  Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here! In this episode we talk about: The 5 hindrances (a classic Buddhist list of everything that goes wrong when you sit down to meditate) Why your brain keeps wandering, numbing out, or picking fights with reality The difference between being tired… and just not wanting to deal How to catch yourself before you go full autopilot The "five recollections" of agi