10% Happier with Dan Harris

Latest Episodes:

Duct Tape for Your Inner Critic (Gently, of Course) | Dawn Mauricio Oct 31, 2025

Show notes

If your inner narrator won't give it a rest — constantly judging, narrating, or second-guessing you — you're in good company.

In this live conversation from our weekly Substack sessions, Dan sits down with meditation teacher Dawn Mauricio to explore how to work with the nonstop chatter in your mind. They dig into common pitfalls like self-judgment, overthinking, and the feeling that you're "failing" at meditation — and how small mindset shifts can turn those moments into wins.

Dawn offers practical, kind, and often funny guidance for bringing gentleness and curiosity to your practice, whether your eyes are closed on the cushion or open while doomscrolling. Plus, Dan and Dawn swap tips on finding meditation community, celebrating awareness instead of berating yourself, and making mindfulness a little more doable — even when your mind won't shut up.

Related Episodes:

Am I Meditating Correctly? Am I Doing the Right Kind?How to Handle Difficult People | Dawn Mauricio

Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 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!

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How To Stay Open and Curious Even When You're Exhausted or Annoyed | Sarah Ruhl Oct 29, 2025

Show notes

An antidote to boredom and stuckness.

S arah Ruhl is an award-winning American playwright, author, essayist, and professor. Her latest book is Lessons from My Teachers: From Preschool to the Present.

In this episode we talk about:

How to orient towards the world with an eagerness to learn
How to approach our lives not only as students, but also as teachers
Unpacking the moment when "the student becomes the master"
What does it mean to have a meditation teacher?
Being open to synchronicity or signs from the universe
Is everything magic?
What Sarah's learned from the venerable psychiatrist Dr. Mark Epstein
What it means to "leave an emotion alone"

Related Episodes:

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Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.

Feeling Stuck? Dull? Flat? Here's a Better Path to the "Good Life." | Shigehiro Oishi Oct 27, 2025

Show notes

An often overlooked secret, from a U. Chicago happiness expert.

Shigehiro Oishi is the Marshall Field IV Professor of Psychology at the University of Chicago. He is one of the foremost authorities on happiness, meaning, and culture. His newest book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life.

In this episode we talk about:

How our obsession with productivity is flattening and dulling our lives
The definitions of both happiness and meaning—both of which have, until now, been considered the main paths to a good life
The potential downsides of pursuing happiness and meaning
Shige introduces his third path to a good life—psychological richness
Skills for developing psychological richness
Tools for becoming more playful
The difficult balance between detachment and healthy ambition
How to reframe adverse experiences
Re-storying tools for reframing the "hard shit" in our lives
And much more

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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!

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Thanks to our sponsor: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.

How To Communicate Effectively With Other Human Beings Oct 26, 2025

Show notes

Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart.

In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality of those connections goes up when you're less stuck in your own head."

Episode References: Dan Harris: https://www.fastersmarter.io/guests/dan-harris/

Dan's Books: http://fastersmarter.io/10-percent-happier https://fastersmarter.io/meditation-for-fidgety-skeptics https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/

https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/

https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/

https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/

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Do You Feel Like Everybody Sucks? Here's a 10-Minute Pain Reliever. Oct 24, 2025

Show notes

If the idea of "sending love to all beings" makes you roll your eyes, this episode is for you. Dan leads a guided meditation, suitable for all levels of experience. Originally recorded during one of our live sangha gatherings on Substack, which are open to paid subscribers at DanHarris.com.

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Thanks to today's sponsor: BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.

How To Perform Under Pressure—With Both Peace and Confidence | Jim Murphy Oct 22, 2025

Show notes

A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want.

#1 New York Times bestselling author Jim Murphy is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the Inner Excellence Freedom Project whose mission is to build communities to alleviate spiritual and physical poverty around the world.

In this episode we talk about:

A counterintuitive secret to performing under pressure
How to "relanguage" the story you tell about yourself
A crucial life question that everyone should be asking themselves
Practical tools for "inner excellence"
Jim's Four Daily Goals
Cultivating non-attachment to results
How to be less afraid of fear
The "expect nothing" rule
And the role of faith in his life

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Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more here!

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Thanks to our sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything.

The Science Of Getting Out Of Your Head | Annie Murphy Paul Oct 20, 2025

Show notes

An acclaimed science writer on how to upgrade your mind by using more than your head.

Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain.

In this episode we talk about:

Why upgrading your mind involves more than just using your head.
How our bodies, surroundings, and relationships all have the power to enhance our thinking.
Practical strategies for "thinking with the body," including interoception, the role of intuition, movement breaks, and even fidgeting.
The importance of gesture and movement—why sitting perfectly still actually makes thinking harder for many of us.
Tips for "thinking with your surroundings"—from stepping outdoors to using evocative objects and whiteboards to organize your ideas.
The social side of thinking: how to learn from experts, think with peers, and harness the intelligence of groups.
The challenges—and potential—of group collaboration, avoiding the pitfalls of groupthink, and fostering what psychologists call "groupiness."
The concept of "extension inequality": why access to the resources that enhance thinking—like nature, movement, and mentorship—is not distributed equally, and why that matters.
And finally, why returning to the way kids learn—using hands, bodies, play, and connection—might actually be good for all of us.

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How Can I Meditate (Or Do Anything Else) When I'm in Pain? | Sebene Selassie Oct 19, 2025

Show notes

A longtime cancer survivor — and our Teacher of the Month — has some suggestions for working with pain.

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Subscribe to our YouTube Channel Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.

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.

Telling Harsh Stories to Yourself About Yourself? How To Rewrite the Narrative. | Allison Sweet Grant Oct 17, 2025

Show notes

Nobody makes it out of childhood unscathed. Here's a guide to letting go of the past.

Allison Sweet Grant, graduate with dual master's degrees from the University of Michigan, is a psychiatric nurse practitioner, turned author. She has been published in The New York Times and The Atlantic. She is the author of two children's picture books, The Gift Inside the Box and Leif and the Fall, co-authored with her husband Adam Grant. I Am the Cage is her debut novel.

In this episode we talk about:

The impact of your childhood trauma on your adult relationships
The concept of the "junk drawer" (a metaphor for all the pain, self-doubt, and anxiety you might try to compartmentalize)
Writing as a tool for self-acceptance and self-compassion
How to re-write your own story and where to start
Practical meditation tools to quiet the mind
The role of cathartic visualization
Dealing with imposter syndrome
And more

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

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To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Thanks to our sponsors: Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble. Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Is There Such a Thing as Healthy Shame and Embarrassment? | JoAnna Hardy Oct 15, 2025

Show notes

A Buddhist recipe for speaking, working, and living in a way that will make you happy.

JoAnna Hardy has practiced in multiple traditions since 1999. She is currently a meditation trainer at Apple Fitness+, a visiting teacher at Black Being LA, a visiting retreat teacher at Insight Meditation Society, and about to embark on a new mystery journey!

In this episode we talk about:

Sila, the Buddhist code of ethics
Concepts such as right livelihood and right speech
Why we lie
The power of Buddhist tattoos
Hiri and Otappa (AKA healthy shame and healthy embarrassment)

Related Episodes:

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 sponsors: Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host. AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details. Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

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