10% Happier with Dan Harris

Latest Episodes:

Are You Letting Politics Make You Bitter Or Better? A Psychological Survival Conversation With CNN's Van Jones Apr 04, 2025

Show notes

Recorded in January 2025 during the week of the Presidential inauguration, this conversation with CNN commentator Van Jones is less about politics and more about how we react to politics. You'll hear the questions that Van always asks himself before he goes on air, what he considers to be his purpose on earth, and how he thinks about the future.

This conversation was part of a special Inauguration Week series which featured daily gatherings of the "Renegade Sangha," as Dan calls it, including guided meditations led by Dan, and interviews with thinkers to help us make sense of the moment. To join future live sessions, become a paid subscriber at DanHarris.com. You'll also get cheatsheets and transcripts for every episode, plus access to a community of other folks who take this stuff seriously.

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How To Suffer Less: Joseph Goldstein, Sam Harris, and Dan Harris on the Buddha's Eightfold Path Apr 02, 2025

Show notes

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:

The Eightfold Path, your GPS to enlightenment
Generosity
The importance of faith
The wisdom of "I don't know" mind
Various kinds of right view
Unpacking right view on the Buddhist path
Practical tips for cultivating right view

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How To Handle Your Demons | Richard Schwartz Mar 31, 2025

Show notes

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:

What Internal Family Systems (IFS) is
The relationship between buddhism and IFS
How to make peace with our parts without a therapist in the room
Dan volunteers as a guinea pig to show what it's like to work with your parts
The definition of love
The link between IFS and psychedelics

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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.

A Guided Meditation To Get You Out Of Your Head | Bonus Meditation with Dan Mar 28, 2025

Show notes

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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How to Suffer Well – So You Can Suffer Less | Brother Pháp Dung Mar 26, 2025

Show notes

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.

A Radical Question To Put Your Problems Into Perspective | Annaka Harris Mar 24, 2025

Show notes

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:

What consciousness is—and why we should care about it
The question of whether or not consciousness is a fundamental aspect of the universe (so literally—is consciousness embedded in the chair I'm sitting in?)
Why thinking about this mystery can create a sense of awe (a reliable antidote to suffering)
Meditation techniques for exploring consciousness
The illusion of the self
The importance of challenging our intuitions
And much more

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Are You Spending Your Life on Things You Actually Enjoy and Care About? | Jonathan Fields Mar 21, 2025

Show notes

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:

What a "sparketype" is and how to use it to help your guide your life and make work decisions Embracing uncertainty
Meditation and attention training for uncertainty
The role of community in navigating uncertainty
How to make exercise meaningful

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Sanely Ambitious

Jordan Harbinger On: How To Succeed at Work; How to Network Without Being Gross; And How Not To Succumb To Hustle Culture Mar 19, 2025

Show notes

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:

How to engage in networking without being gross. He has lots of interesting techniques here, including something called Gmail roulette
He also has a cardinal rule that I found compelling
We also talk about: The ripple effect of generosity
How to ask for a raise
The strategic value of asking for advice
How to deal with a bad boss
How to persuade and negotiate
And the many problems with hustle culture

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Sanely Ambitious

You Should Be Taking More Risks. Here's How To Get Over Your Fear And Do It. | Sue Ashford Mar 17, 2025

Show notes

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:

The concept of "flexing"
The pernicious role of fear and anxiety
The crucial difference between a performance mindset and a learning mindset
Practical tools for changing your mindset
What it means to unleash your inner scientist
The importance of getting feedback (and why some people struggle asking for it)
The concept of re-storying (reframing negative perspectives)
Why we should savor successes
How to be interpersonally successful
And much more

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What's It Like To Be You Right Now? | Bonus Meditation with Dan Mar 14, 2025

Show notes

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.

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