10% Happier with Dan Harris

Latest Episodes:

How To Find Meaningful Work in a Rapidly Changing World | Bruce Feiler Sep 06, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Feiler also discusses why we no longer live linear lives, letting go of the idea of having a career, and redefining success.

Bruce Feiler is the author of seven New York Times bestsellers, including Life Is in the Transitions, The Secrets of Happy Families, and Council of Dads. His three TED Talks have been viewed more than four million times, and he teaches the TED Course How to Master Life Transitions. His latest book is called The Search.

In this episode we talk about:

How Feiler went from being a guy whose early work focused on spirituality to now focusing on work
How historically work was something that was supposed to make you unhappy. And how Millennials and Gen Z have helped change that
What is a workquake?
Why the majority of us actually have 5 jobs— what those are and why they matter
What is a meaning audit?
The best single question you can ask yourself to write your own story of success
And the historical figures who helped define how we think about success

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bruce-feiler

How to Handle Your Emotions at Work | Liz Fosslien and Mollie West Duffy Sep 04, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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These seven rules illustrate a middle path between completely stifling your emotions and bringing your whole self to the office.

Liz Fosslien is an expert on emotions at work and is also on the leadership team at Atlassian's Team Anywhere and previously served as the head of content and communications at Humu. She has been featured by TED, The Economist, Good Morning America, The New York Times, and NPR.

Mollie West Duffy is also the head of Learning and Development at Lattice, and was previously an Organizational Design Lead at global innovation firm IDEO, and a research associate for the Dean of Harvard Business School. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture.

Liz and Mollie are the co-authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not Okay

In this episode we talk about:

Why not acknowledging your emotions can lead to worse outcomes
How to understand the data that comes from emotions
The importance of psychological safety
And how to recognize burnout before it's too late

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/Liz-Fosslien-and-Mollie-West-Duffy

The Dharma of Work | Matthew Hepburn Aug 30, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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The office might be one of the most difficult places to not side with yourself, but it's a concept that can help you navigate challenging situations at work.

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind from unnecessary struggle and leave a healthier impact on the world.

Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

In this episode we talk about:

How to change your relationship to your thoughts
How to navigate the highs of praise and the lows of blame
How to handle relationships at work when giving or receiving feedback
How to bring your mindfulness practice to your workplace

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/matthew-hepburn-work

The Myth of the Dream Job | Simone Stolzoff Aug 28, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Balancing happiness and ambition is a challenge, especially if you often define yourself by your work. Stolzoff covers why it's good to have a job that's simply good enough.

Simone Stolzoff is the author of The Good Enough Job: Reclaiming Life from Work. He is a designer and workplace expert from San Francisco, and a former design lead at the global innovation firm IDEO. His work has been featured in The New York Times, Washington Post, Wall Street Journal, The Atlantic, and many other publications. He is a graduate of Stanford and The University of Pennsylvania.

In this episode we talk about:

His argument for diversifying our sources for what makes a meaningful life
How passion for your job shouldn't be a stand-in for pay or security
And how to balance the pursuit of meaningful work without letting it take over your life

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/simone-stolzoff

What Is Mindfulness, Really? And How Do You Know if You're Doing It Right? | Diana Winston Aug 25, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Mindfulness is a word that is in danger of becoming meaningless. In this episode, we dig into the meaning of mindfulness, how to practice without getting overwhelmed, and how to stop the judgment spiral.

Today's guest is Diana Winston, the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center. She has written several books, including The Little Book of Being, and Fully Present, the Science, Art and Practice of Mindfulness, which she co-authored with Susan Smalley, and which is celebrating its tenth anniversary. Diana has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma.

In this episode we talk about:

How Diana defines mindfulness
How we know if we're in a state of bonafide mindfulness
The difference between mindfulness as a trait and mindfulness as a state
Whether you have to meditate to achieve mindfulness as a trait
What current scientific research says about the benefits of meditation
The link between intuition, happiness and authenticity
Her definition of happiness
How meditation can help us relate to our bodies differently
How to stop the self-judgment spiral
Creating a top ten list to deal with difficult thoughts
How to use meditation for chronic pain
Striking a balance between reason and intuition
The ripple effects of practicing meditation
And how to start practicing mindfulness without getting overwhelmed

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/diana-winston

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren Aug 23, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Welcome to the third installment of Meditation Party, an experiment we're running with a chattier format – more of a morning zoo vibe, but way deeper, of course. Dan's co-hosts in this episode are his two close friends: the great meditation teachers Sebene Selassie and Jeff Warren. Sebene Selassie is based in Brooklyn and describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the Ten Percent Happier app and is the author of a great book called, You Belong. Jeff Warren is based in Toronto and is also a writer and meditation teacher who co-wrote the book, Meditation for Fidgety Skeptics with Dan Harris. Jeff also hosts the Consciousness Explorers podcast.

Related Episodes:

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

#519. The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross

Best of the Archives: Making it RAIN | Tara Brach

For more info on the Meditation Party Retreat: Meditation Party Workshop at Omega Institute

To watch this interview online, go to: https://www.youtube.com/@TenPercentHappier

If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at podcast@tenpercent.com with a voice memo.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/meditation-party-3

We Know Nature Is Good for Us. Here's How To Make Time for It, Scandinavian Style | Linda Åkeson McGurk Aug 21, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Today's guest is Linda Åkeson McGurk, a Swedish American writer and author of There's No Such Thing As Bad Weather: A Scandinavian Mom's Secrets for Raising Healthy, Resilient, and Confident Kids. Her latest book is called The Open-Air Life: Discover the Nordic Art of Friluftsliv and Embrace Nature Every Day. She is the founder of the blog Rain or Shine Mamma, a resource for parents and other caregivers.

In this episode we talk about:

Why humans are so drawn to nature and what the many scientific benefits are
The historical roots of friluftsliv in Nordic countries
Why we should go outside even when the weather sucks
Why we should go camping
The benefits of cold plunges
The benefits of silence
The danger of seeing ourselves as separate from nature
And why she believes appreciation of nature and meditation are complimentary

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/linda-akeson-mcgurk

Other Resources Mentioned:

Wim Hof

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

How to Gracefully Handle Defeat I Former Congressman Tim Ryan Aug 18, 2023

Show notes

Ryan also talks about how meditation helped him ride out a brutal political campaign, escaping the grind, and whether he'll run for office again.

Tim Ryan served for 20 years in the U.S. Congress. He is the author of a book on the power of mindfulness. He is the author of a book on the power of mindfulness, Healing America: How a Simple Practice Can Help Us Recapture the American Spirit and a book on reforming the broken food systems, The Real Food Revolution: Healthy Eating, Green Groceries, and the Return of the American Family Farm.

In this episode we talk about:

How his practice helped him weather a brutal political campaign
Why he's joined the ice bath craze
The link between breathwork and meditation
How he's adjusting to civilian life after 20 years in Washington
How he handled things when he realized the race was not going his way
What he was thinking and feeling when he made his concession speech
What it's like to be outside of the DC fishbowl
The freedom that comes with not living under a microscope
The kids basketball game made him realize his life had changed
Escaping the grind
Whether he's considered running for office again
And what the rough and tumble of politics has taught him about dealing with difficult people

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tim-ryan

Deep Cuts: Malcolm Gladwell Aug 16, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Gladwell On: the importance of flow states, why people should have a lifelong pursuit or practice, and how he personally relaxes.

Malcolm Gladwell is the president and co-founder of the podcasting network Pushkin Industries, and the author of six New York Times bestselling books including The Tipping Point, Blink, Outliers, David and Goliath, and Talking to Strangers. He's also the host of the Pushkin podcast Revisionist History.

For tickets to TPH's live event in Boston on September 7:

https://thewilbur.com/armory/artist/dan-harris/

For tickets to TPH's live and live streamed event in Colorado on November 3:

https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/

Do you have a favorite episode of TPH? We want to hear about it!

Here's how you can help us uncover these hidden gems.

Call +1 508-656-0540
Tell us your name and favorite episode
And, in a couple of sentences, tell us why this episode hit home for you

Do this and your episode and story may be part of our Deep Cuts feature

In this episode we talk about:

The backlash Malcolm faced from his work from home comments
Pushing the noise aside when it comes to social media
Lessons in kindness from a recent Revisionist History episode
The importance of flow states
How he personally relaxes
Why people should have a lifelong pursuit or practice
What he thinks now about his famous 10,000 hours argument
Why we need to engage and investigate the views of others to be morally alert as human beings
And his biggest journalistic mistake

Content Warning: Brief mention of eating disorders.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode//malcolm-gladwell-rerun

Deep Cuts: Kryptonite for the Inner Critic | Kristin Neff Aug 14, 2023

Show notes

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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The scientific case for self-compassion and why it doesn't have to lead to passivity, self absorption, or cheesiness.

Today's guest is Kristin Neff, an Associate Professor of Educational Psychology at the University of Texas at Austin. She's the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself and Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.

For tickets to TPH's live event in Boston on September 7:

https://thewilbur.com/armory/artist/dan-harris/

For tickets to TPH's live and live streamed event in Colorado on November 3rd:

https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/

Do you have a favorite episode of TPH? We want to hear about it!

Here's how you can help us uncover these hidden gems.

Call +1 508-656-0540
Tell us your name and favorite episode
And, in a couple of sentences, tell us why this episode hit home for you

Do this and your episode and story may be part of our Deep Cuts feature

In this episode we talk about:

How Kristin first got into meditation and why she was drawn to the practice of compassion
How, paradoxically, self-compassion actually makes us less focused on ourselves
The three components of self-compassion
One of the big blockers for men in practicing self-compassion
What self-compassion is and isn't
How research shows that self-compassion is a trainable skill
Whether we actually need the internal cattle prod to get ahead
Being kind to yourself even when you notice prejudice coming up in your mind
And how men and women deal with shame differently

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/kristin-neff-rerun

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