Location:
New York City, New York
Genres:
Health & Wellness Podcasts
Philosophy Podcasts
Religion & Spirituality Podcas
Science Podcasts
Interviews
Medical
Networks:
Ten Percent Happier
Description:
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.
Twitter:
@danbharris
Language:
English
Episodes
How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha’s Eightfold Path
4/2/2025
One of the foundational Buddhist lists—a kind of GPS for enlightenment.
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.
This episode is the first installment of a new series on the Eightfold Path. The rest of the series is available on Waking Up, a top-notch meditation app with amazing teachers and a ton of courses for all levels. If you subscribe via this link: wakingup.com/tenpercent, you’ll get a 30-day free trial—and you’ll be supporting the 10% Happier team, too. Full and partial scholarships are available.
In this episode we talk about:
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Duration:01:56:23
How To Handle Your Demons | Richard Schwartz
3/31/2025
Make peace with the difficult parts of your personality.
Dr. Richard Schwartz is a contemporary psychotherapist, PhD in marriage and family therapy. He founded the Internal Family Systems Model (IFS) therapy system and has authored many books, most recently: The Internal Family Systems Workbook.
In this episode we talk about:
Related Episodes:
How (and Why) to Hug Your Inner Dragons | Richard Schwartz How to Get Out of Your Head | Willa Blythe Baker Kryptonite for the Inner Critic | Kristin Neff Self-Compassion Ain’t Always Soft | Kristin Neff The Voice in Your Head | Ethan Kross The Science Of Burnout — And How To Recharge From Stress | Kristin Neff and Christopher Germer The Science of Emotion Regulation: How It Impacts Health, Performance, and Relationships. | Ethan Kross Lessons From the World’s Longest Scientific Study of Happiness | Dr. Robert Waldinger The Art of Growing Up, Jerry Colonna The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson
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Additional Resources:
The Internal Family Systems Workbook is part of the new Sounds True Inner Workbooks series, which currently includes The Nervous System Workbook by Deb Dana and The Healing Anxiety Workbook by Sheryl Lisa Finn, with more titles planned.
Duration:01:10:52
A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan
3/28/2025
A 10-minute meditation that reminds you that you’re not just a brain: there is also a body.
This meditation was originally part of one of Dan’s recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.
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Duration:00:12:20
How to Suffer Well – So You Can Suffer Less | Brother Pháp Dung
3/26/2025
Brother Pháp Dung discusses the life and teachings of Vietnamese Zen master, peace activist, poet, and author Thich Nhat Hanh.
In January 2022, Thich Nhat Hanh, the Vietnamese Zen master, peace activist, poet, and author passed away. He was the founder of the International Plum Village Community of Engaged Buddhism. Dr. Martin Luther King Jr. called him “an Apostle of peace and nonviolence” when nominating him for the Nobel Peace Prize. Thousands of people came out for his funeral.
Brother Pháp Dung is making his second appearance on the show to talk about Thich Nhat Hanh. If you missed it last time he was on, Brother Pháp Dung has an incredible personal story. He was born in Vietnam in 1969 and came to the US at the age of nine. He worked as an architect/designer for four years before becoming a monk. He was very close personally with Thich Nhat Hanh, who he refers to as “Thây,” or teacher, and is now a Dharma teacher himself in Thich Nhat Hanh’s Plum Village tradition.
This episode was first published in March 2022.
This episode explores:
The life of Thich Nhat Hanh: his path to Buddhism in the 1960’s and his exile from Vietnam for opposing the war.
The meaning of “wrong view” or wrong perception.
What non-separation and inter-being is.
Thich Nhat Hanh’s view that birth and death are only notions.
Grief, and why learning how to suffer will help you suffer less.
Duration:01:05:59
A Radical Question To Put Your Problems Into Perspective | Annaka Harris
3/24/2025
How to think about consciousness without breaking your brain.
Annaka Harris is the New York Times bestselling author of CONSCIOUS: A Brief Guide to the Fundamental Mystery of the Mind and writer and producer of the audio documentary series, LIGHTS ON. Her work has appeared in The New York Times, Nautilus Magazine, the Journal of Consciousness Studies, and IAI Magazine, and she is also an editor and consultant for science writers, specializing in neuroscience and physics.
In this episode we talk about:
Related Episodes:
The Fundamental Mystery of the Mind | Annaka Harris Susan Kaiser Greenland and Annaka Harris, Teaching Mindfulness to Kids#469. A Mystery That Matters | Anil SethPulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
wakingup.com/tenpercent LIGHTS ON The Candy House The Case Against Reality On Having No Head: Zen and the Rediscovery of the Obvious Ten Zen Questions: Susan Blackmore
Duration:01:13:07
Are You Spending Your Life on Things You Actually Enjoy and Care About? | Jonathan Fields
3/21/2025
And how to figure out what matters most to you.
Jonathan Fields is the author of several books, including SPARKED: Discover Your Unique Imprint for Work That Makes You Come Alive. He is also the host of two podcasts, Good Life Project® and SPARKED™.
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
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Additional Resources:
Sanely Ambitious
Duration:01:18:25
Jordan Harbinger On: How To Succeed at Work; How to Network Without Being Gross; And How Not To Succumb To Hustle Culture
3/19/2025
Career advice from a man who has walked the walk.
Jordan Harbinger is a Wall Street lawyer turned podcast interviewer with an approachable style and knack for securing high-profile guests. His podcast, The Jordan Harbinger Show, was selected as part of Apple’s “Best of 2018.”
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Sanely Ambitious
Duration:01:17:39
You Should Be Taking More Risks. Here’s How To Get Over Your Fear And Do It. | Sue Ashford
3/17/2025
How to reduce perfectionism and boost confidence so you can be more effective in every area of your life.
Susan (Sue) Ashford is an award-winning scholar and Professor at the University of Michigan, Stephen M. Ross School of Business. Her passion for helping people to be maximally effective in their work lives has driven her teaching and research work on self-management, proactivity, change from below, and leadership and its development.
This episode is part of our ongoing Sanely Ambitious series.
In this episode we talk about:
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
The Power of Flexing Ari Weinzweig Reboot by Jerry Colonna Ego Free Leadership
Duration:01:15:13
What’s It Like To Be You Right Now? | Bonus Meditation with Dan
3/14/2025
This one's simple and easy -- and features some of Dan's favorite instructions from Joseph Goldstein.
This meditation was originally part of one of Dan’s recent Ask Me Anything sessions on Substack – join us as a paid subscriber at DanHarris.com to be a part of these live online events as Dan guides a short meditation then takes your questions.
Duration:00:12:25
How To Get Past Your Past | Yung Pueblo
3/12/2025
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:
Related Episodes:
Jack Kornfield & Yung Pueblo On: How To Meditate When You’re Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion The Dharma of Instagram
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
How To Love Better The Inward TrilogyYung Pueblo on SubstackYung Pueblo on InstagramInsight Meditation SocietyDhamma.org
Duration:01:10:44
Stress Reduction: 5 Free, Quick, Science-Backed Strategies | Dr. Aditi Nerurkar
3/10/2025
A Harvard doctor on how she went from stress patient to stress expert.
Dr. Aditi Nerurkar is a Harvard stress expert, and the author of The 5 Resets: Rewire Your Brain and Body For Less Stress and More Resilience.
In this episode we talk about:
Healthy stress Vs unhealthy stress
The distinction between stress and burnout
What Dr. Nerurkar calls, “toxic resilience”
Finding quiet in a noisy world
The relationship between scrolling and sleeping
How to avoid “revenge nighttime procrastination”
The gut brain connection
Key breathing exercises
Dealing with your inner critic
How to avoid what she calls “revenge nighttime procrastination”
Exercises to help you get into your “future self”
The rule of two strategy
And much more
Related Episodes:
Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction
Stress Better, Modupe Akinola
How to Thrive Under Stress | Elizabeth Stanley, PhD
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris)
https://www.draditi.com/
Duration:01:06:45
How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ
3/7/2025
Dan and executive producer DJ Cashmere talk about how we’re putting “sanely ambitious” into action on our team; plus, an important update on how to listen to the podcast ad-free.
In this episode we talk about:
How rest and productivity are two sides of the same coin
What psychological safety looks like on a small, creative team
Having a “parking lot” for great ideas that we aren’t ready to do
Other ways we’re navigating some big changes in our business
BIG NEWS:
Paid subscribers can now listen to the 10% Happier podcast ad-free by going to podcast.danharris.com! If you’re not a paid subscriber, you will be prompted to sign up there. It’s another one of our perks for our paid subscribers, including transcripts and cheat sheets for every episode, plus live guided meditations and Q&A sessions with Dan.
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Duration:00:27:44
The Mind-Bending Science of Advanced Meditation | Matthew Sacchet
2/26/2025
What it is, how beginners can get a taste, the dangers of striving, and whether tech can make it easier.
Dr. Matthew D. Sacchet, Ph.D., is an Associate Professor and the Director of the Meditation Research Program at Harvard Medical School and Massachusetts General Hospital (Mass General). Since 2012, he has authored more than 120 publications, presented more than 150 times at international, national, regional and local conferences and speaker series, and been cited more than 8,000 times.
In this episode we talk about:
Related Episodes:
Dr. Richie Davidson, Daniel Goleman – Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and BodyNirvana | Joseph GoldsteinA Meditator in the Arena | Sam HarrisWilloughby Britton, Jared Lindahl -- Does Meditation Have a Dark Side
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://meditatehappier.com/podcast/tph/matthew-sacchet
Additional Resources:
Meditation Research Program at HarvardMatthew Sacchet on X (Twitter)Matthew Sacchet’s LinkedIn
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Duration:01:22:32
How To Make Your Relationships Exceptional | Carole Robin and David Bradford
2/26/2025
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.
---
Secrets from the massively popular Stanford business school course on interpersonal hygiene.
Carole Robin and David Bradford taught the most popular elective course at the Stanford Graduate School of Business for a combined total of 75 years. Officially, the name of the course is Interpersonal Dynamics, but everybody calls it “Touchy-Feely.” Together they have written the new book, Connect: Building Exceptional Relationships with Family, Friends, and Colleagues.
We dive into the six hallmarks of what they call “exceptional relationships,” how to be honest and vulnerable without overdoing it, why the questions “how am I feeling?” and “how are you feeling?” are central to improving our communication, the inevitability of risk when you set out to deepen a relationship, and why meditation is helpful in all of this.
This episode originally aired in 2021.
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
Brené Brownhttps://connectandrelate.com/
Duration:01:09:45
How To Know Whether You’re an Introvert or an Extrovert—and Why That Matters | Susan Cain
2/24/2025
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.
Why knowing your tendency can improve your life.
Susan Cain is the author of the #1 New York Times bestsellers Quiet: The Power of Introverts in a World That Can’t Stop Talking, and Bittersweet: How Sorrow and Longing Make Us Whole, which was also an Oprah Book Club selection. She has spent the last twenty years exploring a particular realm of human nature: the quiet, the sensitive, the thoughtful, the bittersweet. It has always seemed clear to her - and to her millions of readers - that this way of being can lead to a richer, deeper form of happiness. Susan has also been named one of Watkins’ Most Spiritually Influential Living People in the World. Her books have been translated into 40+ languages, and her record-smashing TED talks have been viewed over 50 million times on TED and YouTube combined. Susan is the host of the bestselling Audible series, A Quiet Life In 7 Steps, and the Quiet Life online community. Her Kindred Letters newsletter is read by people in all 193 countries and all 50 American states. Join her at TheQuietLife.net.
In this episode we talk about:
Related Episodes:
What Is Sadness Good For? | Susan Cain
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Additional Resources:
The Quiet Life with Susan Cain | Substack
Duration:00:56:35
Should You Be Taking Psychedelics? The Benefits, the Risks, and the Science. | Jay Michaelson
2/24/2025
Featuring a meditation teacher, author, professor, and dedicated experimenter with these molecules.
Jay Michaelson is a journalist, meditation teacher, rabbi, and professor of religious studies whose work for the last several years has been focused on psychedelics, meditation, and spirituality.
Jay is a field scholar at Emory University’s Center for Psychedelics and Spirituality, and a fellow at Harvard Law School’s project on Psychedelic Use, Law, and Spiritual Experience. He is currently a visiting professor at Harvard Law School, teaching courses on psychedelics, law, and religion.
In this episode we talk about:
Related Episodes:
Psychedelics and Meditation | Michael Pollan What to do About Eco-Anxiety | Jay Michaelson
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Full Shownotes: https://meditatehappier.com/podcast/tph/jay-michaelson-912
Additional Resources:
Both/And with Jay MichaelsonA special guided meditation from Jay to accompany this episode Emory Science on Spiritual Health ConferenceHarvard Symposium on Psychedelics in Monotheistic Traditions (which Jay co-chairing)
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Duration:01:20:44
How To Survive the News. CNN’s Bill Weir on Moving From Anger and Despair to Optimism and Resiliency.
2/21/2025
A node of sanity in these challenging times.
Bill Weir is America’s leading climate reporter. His new book is a celebration of our planet and human brilliance. It is a hopeful plea for communities to rally around nature, new ideas and each other, to create the kind of resilience that lasts generations.
In this episode we talk about:
Related Episodes:
What to do About Eco-Anxiety | Jay Michaelson
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://meditatehappier.com/podcast/tph/bill-weir
Additional Resources:
Life as We Know It (Can Be)
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Duration:01:13:22
Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative
2/19/2025
One of my favorite episodes that we’ve recorded in a long while.
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 Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.
This year, IMS printed a collection of Joseph’s poetry, titled Dreamscapes of the Mind: Poems and Reflections. The book includes 21 poems and almost a dozen short verses.
We have made copies available for a suggested donation of $12 to support IMS’s Retreat Center scholarship fund (shipping to U.S. addresses only).
For a copy of Joseph’s book, visit give.dharma.org/JGpoetry
In this episode we talk about:
Related Episodes:
Joseph Goldstein + Mark Epstein On: How To Handle Unwanted Experiences, How Not To Waste Your Suffering & The Overlap Between Buddhism + TherapyI Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I LearnedDr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”Nirvana | Joseph Goldstein
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://meditatehappier.com/podcast/tph/joseph-goldstein-dreamscapes
Additional Resources:
give.dharma.org/JGpoetry
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Duration:01:12:47
The Neuroscience of Confidence | Ian Robertson
2/17/2025
What confidence does to your brain, why it helps with anxiety, and how to get it if you don't already have it. Plus, the problem with overconfidence.
Ian Robertson is a Professor Emeritus in Psychology at Trinity College and was the founding director of Trinity College Institute of Neuroscience. He has written five books, the latest of which is called, How Confidence Works.
In this episode we talk about:
Related Episodes:
A Buddhist Recipe For Confidence | Ethan NichternDo You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!)
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Full Shownotes: https://meditatehappier.com/podcast/tph/ian-robertson-909
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Duration:01:11:31
How To Make a Marriage Work | Chodo Robert Campbell and Koshin Paley Ellison (Co-Interviewed by Dr. Bianca Harris)
2/12/2025
A candid, useful, and hilarious conversation.
Chodo Robert Campbell Sensei is a Zen teacher, bereavement specialist, grief counselor and a recognized leader for those suffering with the complexities of death & dying, aging, and sobriety. The educational non-profit he co-founded, the New York Zen Center for Contemplative Care, touches thousands of lives every year through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices. Chodo has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets.
Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, leader in contemplative care, and co-founder of an educational non-profit called the New York Zen Center for Contemplative Care. His books, grounded in Buddhist wisdom and practice, have gained national attention. Through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices, the New York Zen Center touches thousands of lives every year. Koshin has appeared on dozens of podcasts and his work has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets.
In this episode we talk about:
Related Episodes:
How (and Why) to Hug Your Inner Dragons | Richard SchwartzEscape From Zombieland | Koshin Paley EllisonThe Surprising Power of “Healthy Embarrassment” | Koshin Paley EllisonThe Art of Growing Up, Jerry ColonnaJerry Colonna, 'CEO Whisperer' and Reboot.io Founder - Dan HarrisThis Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)The Anti-Diet | Evelyn Tribole
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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
Full Shownotes: https://meditatehappier.com/podcast/tph/chodo-and-koshin
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Duration:01:18:18
