10% Happier With Dan Harris

If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back. In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers alive — walks you through how to stay grounded in your own body even when the people around you are melting down. This meditation is especially helpful if you tend to: Fix other people's problems without being asked Rush to make everything okay the instant someone frowns Get overwhelmed by other people's moods Lose your boundaries around demanding or sensitive humans (including the tiny ones) To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com. Related episodes: Working With a Brain That Doesn't

Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space.  You'll hear Dan and Hoda talk about: A practical framework for staying sane when the news, your inbox, or your personal life goes sideways Why joy is a skill (and not a personality trait you either have or don't) How to set boundaries without feeling like a jerk How to let go of the self-improvement fantasy you've been carrying around for years Join Dan's online community 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: Saying thank you to your anxiety and the opportunity in the dumpster fire.   Jack Kornfield, who trained as a Buddhist monk in the monasteries of Thailand, India and Burma, then returned to the US, where he became one of the leading voices in Buddhism in the West. He co-founded the Insight Meditation Society in Barre, Massachusetts, with Sharon Salzberg and Joseph Goldstein, then he went on to start the Spirit Rock Medication Center in Woodacre, California. He's written many books, including his latest, All In This Together, which is the focus of the conversation you're about to hear, along with a new online course he just posted, called Stand Up for Compassion – which is about staying steady in difficult times.   In this episode we talk about: The causes of happiness  The opportunities (And this is a counterintuitive notion, but…) The opportunities in the suffering we're experiencing today How to stand up for what you care about while staying calm and steady Ways to zoom out and see the bigge

Practical tools to turn down the volume on fawning.   Dr. Ingrid Clayton is a licensed clinical psychologist with a master's in transpersonal psychology and a Ph.D. in clinical psychology. Her book is FAWNING: Why the Need to Please Makes Us Lose Ourselves—and How to Find our Way Back.   In this episode we talk about: What is fawning, actually  Chronic vs situational fawning The physiological ramifications of fawning How power plays into all of this Ways to get clarity around unseen bruises and wounds that drive your behavior Owning your anger – and how to express it in healthy ways  How to know if you're a fawner  Practical steps to unfawn   Accessible approaches to regulating your nervous system How to set boundaries Fawning and un-fawning in a work context, specifically  And her observation, which I've been thinking about a lot, that wounding happens in relationships… but so does healing   This holiday season, 10% Happier is teaming up with dozens of podcasts for an ambitious goal: to lift three entire

Ever feel like your mind is constantly bouncing around? You're not alone. In this episode, DJ Cashmere sits down with meditation teacher Jeff Warren, who has spent decades exploring consciousness, neurodivergence, and the practical side of meditation. Jeff shares his own experience with ADHD, bipolarity, and the ups and downs of life, offering tools and insights that listeners can use immediately. What you'll learn in this episode: How to create a "home base" in meditation—an anchor to return to when your mind or emotions are scattered. Practical ways to use meditation to regulate emotions and respond skillfully in stressful situations. How to cultivate creativity and focus, even if your brain works differently from others. The difference between accepting the present moment and passively giving in to circumstances. Tips for parents and neurodivergent listeners on integrating mindfulness into daily life. Jeff also shares his journey from journalist to meditation teacher, and how a serious head inj

If you've ever felt like your inner life is a clenched fist — tight belly, buzzing chest, racing mind — this conversation is for you. In this live session from our DanHarris.com sangha, the great Vinny Ferraro takes us on a kind of "return to the body" safari: soft-belly practice, heart-work, nervous system regulation, forgiving the seemingly unforgivable, and what it actually means to stop becoming and just be here. We also get into the weirdness and power of meditating together online, the comparing mind (yes, the Dalai Lama has one too), why walking meditation is a secret weapon for restless brains, and how both Dan and Vinny were dragged, kicking and screaming, into practices they once thought were total BS. Vinny brings his trademark mix of streetwise honesty, humor, and deep tenderness. This one is about learning to meet yourself — and the world — with a little less armor and a lot more care. Join Dan live every Tuesday at 4pm ET for these weekly meditations and Q&As — plus access to all our guided

Learning how to thrive with enough. Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He also shares his ideas on his popular newsletter, 2% with Michael Easter.   In this episode we talk about: The evolutionary roots of overconsumption The challenges of having an ancient brains in a modern world The Scarcity mindset vs. the abundance mindset Understanding what Michael calls the "scarcity loop" – and how to apply it to daily life Tactical ways to work with habits and cravings  Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop And How's Michael's life changed after researching this book Toward the end, we talk about Michael's previous book, the comfort crisis—and some Practical steps for embracing discomfort Join Dan's online community 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/

Combining modern science and ancient Buddhism to treat anxiety, anger, and impatience. John Makransky is a professor of Buddhism and Comparative Theology at Boston College, AND ordained as a Tibetan Buddhist lama. Paul Condon is an associate professor of psychology at Southern Oregon University and a research fellow at the Mind & Life Institute. Both are the authors of How Compassion Works: A Step-by-Step Guide to Cultivating Well-Being, Love, and Wisdom. In this episode we talk about: The sales pitch for compassion—even at a time when what most of us really want is for other people to be nicer The connection between attachment theory and compassion Why compassion is our natural state How Sustainable Compassion Training helps you access warmth without forcing it How to apply compassion practice to burnout, conflict, and difficult emotions Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com o

We're bringing you an episode of one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos, on which Dan was a guest. We can spend a lot of time working – and it gives us fulfillment, social interaction and fun – but still one in five of us say our workplaces are "toxic". And even the best jobs can sometimes be stressful and draining. So how do we set ourselves up to thrive at work?    Dan joins Dr Laurie Santos to explore strategies to be a happier employee and a better employer.    Join Dan's online community 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   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Anxiety. Depression. Perfectionism. Dan and meditation teacher Leslie Booker get real about how these challenges show up in their own lives — and how mindfulness, community, and sometimes medication can actually help. Recorded live at New York Insight, this conversation is honest, funny, and surprisingly hopeful. Related Episodes: Buddhist Lessons on Anxiety | Leslie Booker Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket! Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Thanks to our sponsor:  Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Which is the best path to freedom? Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.  Sam Harris is a neuroscientist, author, podcaster and the proprietor of the Waking Up app.  In this episode we talk about: What the term "non-duality" means — and why it matters to ordinary meditators. The multiple meanings of non-duality across Buddhist traditions (Theravāda, Mahāyāna, Vajrayāna). How different traditions (and even different teachers within them) define samsara and nirvana. The non-duality of the observer and observed — and how that insight can alleviate suffering. Whether understanding non-duality is practically relevant for reducing stress and emotional reactivity. The evolution of Buddhist teachings over time and how interpretations differ across countries. Sam's argument that the non-dual view can be directly experienced in everyday c

An expert in Gerontology shares the four core habits for aging well.   Dr. Kerry Burnight is a gerontologist, caregiver advocate, and founder of the Gerontology Institute at UC Irvine. Her new book, Joyspan: The Art and Science of Thriving in Life's Second Half, offers a practical framework for aging not just longer, but better.    In this episode we talk about: Misconceptions about the aging process  The anti-aging industry and what it gets wrong Four core habits for aging well  How to  diversify your "social portfolio" Coping strategies for adapting in the face of change The key question to ask yourself if you want to live a longer and happier life  The strengths that come with age  Tools for navigating inevitable psychological dips  And much more   Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Dr. Burnight's social: @the_gerontologist Tickets are now on sale for a special live taping of the 10% Happier Podcast wit

If you feel like you spend most of your day on edge — not totally panicked, but not exactly calm either — you're not alone. Most of us live in what meditation teacher Dr. Christiane Wolf calls "yellow mode": a state of low-level vigilance that keeps us productive, but also keeps us anxious, reactive, and exhausted. In this conversation with DJ Cashmere, Christiane unpacks why our nervous systems get stuck in that yellow zone and what we can actually do to shift back into "green mode" — the state of calm alertness where we feel grounded, flexible, and capable of joy. They explore: Why our modern lives constantly trigger fight-or-flight The difference between "being chill" and being appropriately responsive Simple, science-backed ways to calm your nervous system in seconds How trauma and early conditioning make relaxation feel unsafe The role of community (sangha), right livelihood, and mindfulness in long-term regulation Christiane is our Teacher of the Month at DanHarris.com, where she's creating

How do you stay calm when the stakes are sky-high — like your kid's health, your partner's wellbeing, or the future of the planet? How do you face chronic pain without falling into self-pity? And how do you actually turn meditation from a good intention into a real habit? In this bonus episode, Dan sits down with the brilliant meditation teacher and author Sebene Selassie for one of our weekly live sessions — a combo of guided meditation and audience Q&A that usually happens for subscribers over at DanHarris.com. We're sharing this one for free so you can get a taste. Together, Dan and Sebene dig into: Practicing non-attachment when life feels anything but abstract Meeting chronic pain and illness with compassion (without spiritual bypassing) The real psychology of habit formation — and why it's not your fault if you struggle to "just meditate" What the Buddhist teachings actually say about impermanence, rebirth, and the self You'll also hear a grounding 10-minute guided meditation, some laughte

How not to forget what actually matters. Soren Gordhamer is the host of Wisdom 2.0, a conference about mindfulness and compassion in the modern age. He's also a Co-Founder and General Partner of Wisdom Ventures, which invests in companies creating a more just and compassionate world. His new book is called THE ESSENTIAL: Discovering What Really Matters in an Age of Distraction.   In this episode we talk about: What Soren means by "the essential" The current and future impact of AI on the economy, our mental health, and society at large  What Soren thinks the world looks like in 5, 10, 15 years from now Useful strategies for managing technology with an iota of balance and wisdom How to get familiar with the unseen stories that run your life—so that they Don't have so much power over you The number one question for our time, per Soren   Whether or not we humans are actually going to do this "essential" work before it's too late Whether the people designing these systems have the best interest of the species a

How to focus your "genius energy" on what matters most.   Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort.   In this episode we talk about: The concept of "Wise Effort" ( aligning your energy and actions with your core values) The practice of diffusing your thoughts Three things that get in the way of "Wise Effort"  The role of radical acceptance How to spot "energy depletors"  A practice she calls  "Yes, yes, thank you, thank you"  And much more Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us o

It's one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what's in the way is the way. If you've ever sat down to meditate and thought, "Ugh, I can't focus — my mind's all over the place," or, "If only this restlessness would go away, then I could really meditate," this one's for you. Christiane's going to show us how those so-called obstacles — the distractions, the boredom, the racing thoughts — can actually become the practice itself. All this month, we're sharing custom guided meditations from our teacher of the month, Christiane Wolf exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we're giving you a sample of what you can expect for the rest of the month. Related Episodes:  Is Your Ambition Rooted In Trauma? | Christiane Wolf Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)     Tickets are now on sale for a special live taping of the 10% Happier Podcas

We're sharing an episode of The Paula Faris Show on which Dan was a guest. Here's Paula's introduction: From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesson in empathy, curiosity, and the beauty of bridging divides. In this candid and hilarious reunion, Dan and I talk about media bias, religious differences, and how pushing each other made us better journalists — and better people. It's a behind-the-scenes look at what happens when you stop avoiding the hard conversations and start leaning in and the science behind the importance of having people in our lives who are different from us.  From Bar Mitzvahs to Bible studies, this episode will make you laugh, reflect, and maybe even text a friend who sees the world a little differently than you do. S

Plus: How to take your thoughts less seriously and be the calmest person in the room. GuoGu (AKA Dr. Jimmy Yu) is the founder of the Tallahassee Chan Center  and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including The Essence of Chan (2012), Passing Through the Gateless Barrier (2016), and Silent Illumination (2021).  In this episode we talk about: Embodied experiencing  How words and language shape our reality  The practice of wonderment  Body scan meditation  The importance of relaxation — and how to do it if you have pain  The 4 things you need in order for meditation to do its job  How to carry all of this into daily life — GuoGu gets super practical here Join Dan's online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   Additional Resources:  Tallahassee Chan Center & Talks by Guo Gu (YouTube Channel)   Tickets are now on sale for a special live taping of the 10% Happier Podcast wit

How to handle people better.   Isabelle Morley is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is They're Not Gaslighting You: Ditch the Therapy Speak and Stop Hunting for Red Flags in Every Relationship.   In this episode we talk about: The difference between abuse and bad behavior How to know if you're really in an abusive relationship How to correctly use the term 'gaslighting' What boundaries are, how to set them, and how to know if yours have actually been violated How to spot a narcissist  The difference between having Narcissistic Personality Disorder and just having selfish qualities Red flags vs. garden-variety imperfections The definition and weaponization of terms like 'bipolar' and 'borderline' The overuse of the word 'triggered' Basic tips for navigating relationships be