10% Happier with Dan Harris

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How To Feel Safer In A Chaotic World | Dr. Raj Panjabi Oct 16, 2026

Show notes

Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel.

Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola.

A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award.

In this episode we talk about:

Why denial is hardwired: the evolutionary roots of normalcy bias
How pre-mortems and Stoic "premeditation of evils" calm the nervous system
Setting triggers in advance to avoid both overreacting and underreacting
Missing his infant daughter's heart failure, and what it taught him
Fleeing Liberia's civil war
The three circles of community
Curiosity over control: asking "what's in the way?" instead of blaming
Holding your purpose tightly and your plans loosely, especially in a disrupted economy
Why to embrace uncertainty, and how to come out of it stronger

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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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Adam Grant Says You're Doing Relationships Wrong Oct 14, 2026

Show notes

Why it's OK to go to bed angry, be awkward, and not like your coworkers. Plus, the three kinds of friends you need and the one-line script that makes hard feedback land.

Adam Grant is an organizational psychologist at the Wharton School, where he has been the top-rated professor for seven straight years. His new book is Vibe: The Secrets of Strong Connections in a Lonely World.

Adam's books have sold millions of copies, he's one of TED's most popular speakers, and his podcast Re:Thinking has over 100 million downloads. He's been recognized as the world's second-most influential management thinker and one of Fortune's 40 Under 40.

In this episode we talk about:

The four kinds of relationships, and which ones most people are missing
How to stop replaying awkward conversations in your head
Why men struggle to make friends
Turning a pal into a companion, including the haunted house trick
How to give feedback without putting people on the defensive
Why "agree to disagree" keeps relationships from handling friction
Why it's OK to go to bed angry
Why great teams don't require liking your coworkers or daily office time

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Additional Resources:

This episode is sponsored by: Giving Done Right: If you want your giving to feel intentional and truly meaningful, check out Giving Done Right wherever you listen to podcasts.

Rosetta Stone: 10% Happier listeners can get 20% off their Rosetta Stone Sapphire subscription when they sign up today.

Gusto: Try Gusto today at gusto.com/HAPPIER, and get three months free when you run your first payroll.

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Stressed, Anxious, or Drained at Work? Here's How To Follow Your Energy, Take Smart Risks, and Find Work You Actually Like | Molly Graham Oct 12, 2026

Show notes

Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie.

Molly Graham is the host of TED's WorkLife podcast, co-founder of the leadership communities Glue Club and the Guild, and writer of Lessons on Substack.

In this episode we talk about:

What a flock of starlings can teach you about your career
Why not having a long-term plan might be your secret advantage
How to navigate your career when you don't have a map
Why joy at work might not be a luxury after all
The simple calendar exercise that reveals what's quietly draining you
Why being great at something doesn't mean you should keep doing it
The career currency most of us chronically undervalue
Why you should follow people instead of rocket ships
How to spot a "LinkedIn crush" before it steers your next move
The kind of fear that's actually a green light
Why your calendar is a war zone of unfortunate yeses
Molly's antidote to the doom narrative around AI at work
Why it's not too late to get comfortable with AI

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This episode is sponsored by: BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.

Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips Oct 09, 2026

Show notes

A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't.

Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day. Their most recent book, Glimmers: Tiny Moments to Transform Your Life, was published in January 2026.

In this episode we talk about:

Why staying calm all the time isn't actually the goal
The sneaky state that masquerades as rest
How to find glimmers in even the most ordinary moments
Why glimmers turn out to be contagious
The odd little trick for releasing tension you didn't know you carried
What animals know about stress that we've forgotten
How your field of vision talks to your nervous system
Why your chores might be a secret meditation practice
What rushing does to even the best of intentions
Why leaving dishes in the sink can be a sign of progress
The overlooked basics behind so much everyday stress
Why rest isn't one-size-fits-all
What it means to reparent yourself

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Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo Oct 07, 2026

Show notes

Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students.

Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing.

Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack.

In this episode we talk about:

Why we need to hear the same teachings over and over
What it means to be alive while you're alive
The hidden gifts of turning toward difficulty
How to plan for the future without leaving the present
The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings
Where our true home really is
How to accept things without becoming a doormat
The difference between surrender and giving up

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This episode is sponsored by: Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER.

Additional Resources:

More offerings from Kaira Jewel:

Beloved Community information (Monastery & Buddhist-Christian meetings)
On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care
Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & Disruption

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How To Be Sanely Productive | Oliver Burkeman Oct 05, 2026

Show notes

The liberation that comes from realizing that you're never going to get everything done.

Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment.

This episode originally appeared in April 2024.

In this episode we talk about:

What the term "imperfectionism" means
The illusion of reaching a point where "everything's done"
Why there's liberation in seeing how finite we are
Why small, imperfect actions are more valuable than perfect plans
Why overplanning is a kind of avoidance
How to make decisions
The importance of finishing things
Who you should develop a taste for problems
Why effort doesn't always equal value
Why we need to stop protecting other people's feelings
And the paradox of mattering immensely and not at all

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This episode is sponsored by:

BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.

Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10HAPPIER and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available.

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Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair Oct 02, 2026

Show notes

You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless.

The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep.

In this conversation, Pascal Auclair and Dan Harris discuss:

Why reading the news can be reframed as an act of love — and why that changes everything
What Buddhism actually says about karma, and whether the bad guys get theirs
How to balance staying informed with protecting your mental health
The difference between passive equanimity and wise, engaged action
How much news is too much — and why the answer is different for everyone
Why attention itself has become a battleground, and how mindfulness is your best defense

Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app.

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Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase Sep 30, 2026

Show notes

Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation.

devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership.

In this episode we talk about:

Why friction in relationships is a feature, not a bug
The three directions of listening
Why joy isn't a nice-to-have
How contemplating death can dissolve everyday irritation
Whether you're a volcano, a diplomat, or a dodger
How to rupture like a pro
Why real patience has teeth
What it means to walk the high wire in a conflict

Related Episodes:

The Sex Episode

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Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit Atlas Sep 28, 2026

Show notes

Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones.

Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas.

In this episode we talk about:

The six childhood archetypes that quietly run your adult relationships
Why the version of you that felt too big or too small never actually grew up
A simple question to ask yourself the moment old fear takes over
The surprising link between blame and a feeling you'd rather not name
What separates jealousy from envy — and why it matters more than you think
The phrases people use when they're secretly telling you the opposite
Why setting boundaries feels like betrayal if you were raised a certain way
The real reason acceptance has to come before change, not after

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This episode is sponsored by: OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER.

Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-Barnum Sep 25, 2026

Show notes

What kids can teach you about how to handle anger, being uptight, and rejection, according to the creator of Recess Therapy.

Julian Shapiro-Barnum is a comedian, writer, and interviewer known for Recess Therapy, Celebrity Substitute, and Outside Tonight. He's won seven Webby Awards, was named to the Forbes 30 Under 30, and received a Family Entertainment Award from Variety. His first book is How to Grow Up Without Becoming a Grown-Up.

In this episode we talk about:

The playground question kids ask that adults are too scared to say out loud
Why Julian stopped calling it your "inner child" — and what he calls it instead
The trick for making feelings pass in minutes instead of weeks
How breaking a rule on purpose can loosen something bigger in you
The childhood habit that makes rejection sting so much less
What growing up with five parents taught Julian about talking to anyone
A tiny physical habit that can snowball into real change
Why the most viral moment of his career wasn't about wisdom at all

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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

Fitnexa: You can learn more about the FitNexa Somnipods 3 at fitnexa.com and use the code HAPPIER10 for $10 off your order.

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