10% Happier with Dan Harris

Latest Episodes:

The Funniest Conversation You'll Ever Hear About Achieving Inner Peace | Pete Holmes Mar 04, 2026

Show notes

The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict.

Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God.

This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center.

In this episode we talk about:

How Pete Holmes's evangelical upbringing shaped his early ideas about fear, morality, and God
Psychedelics, awareness, identity and consciousness
Mysticism and metaphor versus literal belief
Meditation and different paths of practice
What meditation reveals about awareness, forgetting, and remembering
Being an affirmation addict
Service and helping others
Happiness versus peace of mind

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Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John Mar 02, 2026

Show notes

The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when.

Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing.

In this episode we talk about:

Why self-disclosure can feel risky but is often socially rewarding
The psychological and physiological costs of keeping secrets
How putting feelings into words can reduce rumination and anxiety
Why validation is often more helpful than advice
Why undersharing leads to missed opportunities in relationships, work, and life

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A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik Feb 27, 2026

Show notes

If you struggle with the terrifying reality that everything changes, this conversation is for you.

Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly distill all 84,000 of the Buddha's teachings.

We talk about:

Why attuning to the flow of things brings peace (even though change is terrifying)—and what the Buddha said on his deathbed about impermanence
How to introduce meditation to kids without making it seem difficult or boring
The three dimensions of mindfulness: internal (your own mind), external (noticing other people's breath on the subway), and relational (the field we're all co-creating together)
Whether connecting through venting and complaining is harmless or something to examine more closely
"Useless speech" (sampappalāpa)—the Pali term for saying stuff that doesn't really matter, and why the urge is often just "look at me"
Why Bart is still on this path after all these years: community

Bart closes with a beautiful dedication about coming home to the body and appreciating that we show up in community.

These live sessions happen every week in the app 10% with Dan Harris, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com—there's a free 14-day trial.

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Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy Feb 25, 2026

Show notes

Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls.

Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness.

In this episode we talk about:

How to get over yourself
How to reduce rumination
How to lower the ego's walls
How to elevate mundane tasks
The value of what Zen practitioners call "don't know mind"
How to reclaim your attention from Big Tech (what Michael calls the "colonizers of consciousness")
The value of MDMA-assisted therapy
Michael's experiences meditating in a cave

Related Episodes:

Don't Let This Crisis Go To Waste | Roshi Joan Halifax

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How To Handle the Feeling of Never-Enough, Quiet the Comparing Mind, and Reduce Financial Anxiety | Morgan Housel Feb 23, 2026

Show notes

A financial psychology expert on the science of contentment.

Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He's a partner at The Collaborative Fund, serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.

In this episode we talk about:

What "irrational" spending habits really tell us
How to manage money ambition with sanity
How to use scarcity to your advantage
A useful equation for finding contentment
The key defense against envy
How to minimize future regret
Why young people should check their bank accounts more often
How to talk to your kids about money
How to disconnect self-worth from financial worth
And more

Related Episodes:

The Psychology of Money | Morgan Housel

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How To Increase Performance By Working At Your Edge -- Plus A Quick Hack For When Panic or Anxiety Swells Feb 22, 2026

Show notes

How do you stay engaged without getting consumed? That's one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais.

Together they explore:

working at your edge in meditation, panic disorder, and professional life
why love might be the most important skill we can develop
navigating rage in difficult political times
and the Ideal Competitive Mindset — a concept Dan found surprisingly useful.

Originally recorded for Dr. Gervais' podcast, Finding Mastery, this one turned into a real back-and-forth.

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The Best Way To Feel Calm (Is to Not Try To Feel Calm) Feb 20, 2026

Show notes

In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just "training wheels," and how to practice when ADHD or restlessness makes sitting still feel impossible.

Throughout, Dan returns to a central theme: the point of meditation isn't to feel any particular way — it's to relate differently to whatever is already there. To join the live Tuesday sessions, sign up for a free 14-day trial at danharris.com.

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A Buddhist Antidote To Fear And Anxiety | Devin Berry Feb 18, 2026

Show notes

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator.

Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS and Spirit Rock. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition.

In this episode we talk about:

Why mindfulness alone is not enough
How mettā is part of four related mental skills called the Brahma Viharas
The story of how and why the Buddha (according to the legend) invented mettā practice
The role and practice of generosity
A year long experiment that Devin ran in mettā and danā
And lastly, how these practices can help us both on and off the cushion

This episode originally aired on July 31st, 2024.

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The Science of Happiness: Five Simple Strategies for Reducing Anxiety and Increasing Connection | Sonja Lyubomirsky and Harry Reis Feb 16, 2026

Show notes

What it really means to feel loved, and why many people who are loved don't feel it.

Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most.

In this episode we talk about:

What it really means to feel loved, and why many people who are loved don't feel it
An antidote to loneliness
A broader definition of love beyond romance
Why feeling loved may be the true key to happiness
How feeling loved is more in your control than you think
The "relationship seesaw": lifting others up to feel loved yourself
The power of curiosity, listening, and reciprocity
Why dropping emotional armor is necessary for real connection
Practical tools for feeling more loved
Tips on asking better questions and showing real enthusiasm
Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening

Related Episodes:

Happiness Takes Work | Sonja Lyubomirsky

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How To Handle Constant Exhaustion (Without Blaming Yourself) | Jay Michaelson Feb 15, 2026

Show notes

A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty.

If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps.

We talk about:

Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization
The important oscillation between being with difficulty versus reaching for an antidote
HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired)
How to investigate exhaustion without trying to fix it right away
Practical antidotes: screen hygiene, micro-naps, and yes, brain machines
How our Stone Age brains are being hijacked by tech companies
Why nap shame is "pure garbage" and you should kiss it goodbye
The social conditions causing exhaustion that are beyond individual control

The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional.

Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris app. Find more from Jay at jaymichaelson.substack.com.

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