10% Happier with Dan Harris

Latest Episodes:

Why You Say Yes When You Shouldn't — And How To Say No When It Matters Most | Dr. Sunita Sah Aug 04, 2025

Show notes

A conversation with a Cornell professor who is attempting to rebrand the concept of defiance.

Dr. Sunita Sah started her career as a physician but then switched over to organizational psychology. At Cornell, she conducts research on influence, authority, compliance, and defiance. She is the author of Defy: The Power of No in a World That Demands Yes.

In this episode we talk about:

How Dr. Sah defines defiance
The costs of compliance
The five stages of defiance
How to make defiance a practice
The upside of tension
The importance of knowing your values — how to articulate them, and how this relates to our biology, specifically our hormones
The gender components of defiance

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Sponsors: Smalls: For a limited time only, get 60% off your first order PLUS free shipping when you head to Smalls.com/HAPPIER.

Function Health: Learn more and join using our link. The first 1,000 get a $100 credit toward their membership. Visit www.functionhealth.com/HAPPIER or use gift code HAPPIER 100 at sign-up to own your health.

Are You Overcomplicating Your Life? | Kaira Jewel Lingo Aug 03, 2025

Show notes

We're in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we're now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of August, those meditations will come from Kaira Jewel Lingo, a Buddhist teacher who spent 15 years as a monastic in the Plum Village tradition.

In this bonus episode, you'll hear our head of content, DJ Cashmere, in conversation with Kaira Jewel, sharing some of her fascinating backstory. From a communal Christian community in Chicago, to a Zen monastery in the south of France, to making her life as an independent teacher in New York, you'll hear how the thread of "voluntary simplicity" runs through all of it.

Related Episodes:

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!

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How To Find Joy In an Anxious World | Sara Bareilles and Dacher Keltner Aug 01, 2025

Show notes

A conversation with singer-songwriter Sara Bareilles and psychologist Dacher Keltner, recorded at the New York Times Well Festival, moderated by Dan. All three of them have dealt with anxiety and continue to work with it, and they discuss the ways they look for joy and sustainable wellness.

Related Episodes:

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Anxious? Confused? Powerless? A Four-Part Recipe for Staying Centered From a Buddhist Nun. | Ayya Anandabodhi Jul 30, 2025

Show notes

Reclaim your power from the news, booze, shopping, or denial.

Ayya Anandabodhi is the spiritual director of Pārāyana Vihāra, a monastic residence in Port Townsend, WA. She was raised in Wales, in the UK, and first encountered Buddhism in her early teens and began training as a nun at age 24. You can listen to some of her Dharma talks, here.

In this episode we talk about:

What centering means – and how to do it in the midst of chaos or calamity (Including some very practical tips)
The difference between centering vs equanimity
How to break out of old patterns
The power of pausing
How anger is justified, but it doesn't help
A quick but deep dive into the Four Noble truths, a foundational Buddhist list
We tackle the tricky topic of "true nature"
We talk about the vital role of that treacly and often misunderstood term, compassion

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Stop Caring What Other People Think About You | Bruce Hood Jul 28, 2025

Show notes

A happiness expert explains how to alter your ego, reduce self-consciousness, and boost "okayness".

Bruce Hood has been a Professor of Developmental Psychology in Society at Bristol University since 1999, and for the past 5 years he has been concentrating on how to make students happier. He undertook his Ph.D. in neuroscience at Cambridge followed by appointments at University College London, MIT and a faculty professorship at Harvard.

In this episode we talk about:

How to define happiness
How to be happy in the midst of a shitshow
How to shift from being egocentric (self-focused) to allocentric (interconnected)
The impacts of social isolation (and how to avoid it)
The challenge of optimism (and how to overcome it)
Finding a "flow state" through meditation
How to enhance your social connections
Where "true, authentic happiness" comes from
Controlling attention and rejecting negative comparisons
The role of nature
And much more

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Additional Resources:

The Science of Happiness: Seven Lessons for Living Well

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Mayim Bialik on: Anxiety, Imagination, Manifestation, Faith, and the Best Time of Day to Meditate Jul 27, 2025

Show notes

Dan welcomed his friend, the actor, neuroscientist and podcaster Mayim Bialik, and her co-host Jonathan Cohen to Substack with a live conversation. They talked about anxiety – one of many things they have in common – along with faith, imagination, manifestation (not in the way you might think), and what's the best time of day to meditate.

Find Mayim Bialik's Breakdown wherever you get your podcasts, and they're also on Substack.

Related Episodes:

Mayim Bialik On: Anxiety, Anger, Believing in Both Neuroscience and God, and the Pressures of Being a Teen TV Star

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A Radical, Counterintuitive Stress Reliever with Alua Arthur | Staff Picks Jul 25, 2025

Show notes

We're bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we're hearing from death doula Alua Arthur, as chosen by our managing producer Lauren Smith. Arthur helps people with all the non-medical aspects of dying – emotional, spiritual, and practical – and she has a simple question that she says simplifies decision-making and stress.

Full Episode:

How Thinking About Death Can Improve Your Life | Alua Arthur

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Is It Possible To Improve Your Personality? The Science Says Yes. Here's How To Do It. | Olga Khazan Jul 23, 2025

Show notes

Plus other intriguing questions answered such as: should you change your personality? What exactly is a personality anyway?

Olga Khazan is a staff writer for The Atlantic. Her new book is called Me, But Better.

In this episode we talk about:

The definition of personality
The so-called big 5 aspects of personality and Olga's attempts to work on them
How to spice up your social life
The concept of conscientiousness, and how to get better at it
An antidote to procrastination
Tips for reducing neuroticism
The role of psychedelics
Practical ways to make reasonable changes in the midst of a busy life

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An Antidote to Overwhelm and Anger | Father Gregory Boyle Jul 21, 2025

Show notes

The attitude that can help you survive the Trump era.

Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He is the acclaimed author of Tattoos on the Heart, Barking to the Choir, The Whole Language, and most recently, Cherished Belonging.

In this episode we talk about:

His unique understanding of God—one that even agnostics can get behind
How to build communities that counteract polarization
The practice of affectionate awe
Father Boyle's antidotes to despair
His own daily practice
And much more

Related Episodes:

Can You Really Conquer Hatred Through Love? | Father Gregory Boyle

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Additional Resources:

Ordinary Mysticism: Your Life as Sacred Ground

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Am I Meditating Correctly? Am I Doing the Right Kind? | FAQ With Teacher-Of-The-Month Dawn Mauricio Jul 20, 2025

Show notes

A lot of us have questions about our meditation practice, but we may not have anybody to ask. Am I doing it right? Which kind of meditation should I be doing? How do I choose? Today, our Teacher of the Month Dawn Mauricio breaks down some of those questions with some actionable suggestions you can take into your next meditation session.

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