10% Happier with Dan Harris

Latest Episodes:

Neil deGrasse Tyson On: Happiness, Seeking Friction, Getting Your Mind Blown, and Why Casinos Hate Physicists Nov 06, 2026

Show notes

Plus: why the vastness of the universe should make you feel bigger, not smaller; where the atoms in your body come from; and what Hollywood gets wrong about aliens

Neil deGrasse Tyson is an astrophysicist and the Frederick P. Rose Director of the Hayden Planetarium at the American Museum of Natural History, a post he's held since 1996. His newest book is Lost in Space: 5,000 Facts for Navigating the Universe.

Born and raised in New York City, he attended the Bronx High School of Science. He earned his B.A. in physics from Harvard, an M.A. in astronomy from the University of Texas at Austin, and both an M.Phil. and Ph.D. in astrophysics from Columbia.

He's authored eighteen books, hosted Cosmos: A Spacetime Odyssey (2014) and its sequel Cosmos: Possible Worlds (2020), and served as Executive Science Editor on the original Cosmos revival, which won four Emmy Awards. He created and hosts StarTalk — an NSF-funded program pairing celebrity guests with science conversation — which runs as both a podcast and a National Geographic TV series.

In this episode we talk about:

Why knowing his calling at age nine shaped his happiness
Why seeking discomfort and learning new things keeps you growing
How to spot online "experts" who are really selling something
Why the universe can make you feel bigger, not smaller
Why most elements in your body were made inside stars
How mirrors left by Apollo 11 track the moon's slow drift
Why Hollywood's human-looking aliens make no scientific sense

Related Episodes:

Neil's first appearance on the show

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That Feeling That Something's Missing, and How To Find It | Vinny Ferraro Nov 04, 2026

Show notes

How a 10-second pause can quiet the urge for more, why contentment comes through subtraction, not addition, and why a gratitude list alone can't fix the feeling.

Vinny Ferraro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades.

As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at various centers and currently, leads Spirit Rock's Year to Live course.

In this episode we talk about:

Why no moment ever feels quite good enough
Whether you actually need all that wanting to get things done
How to tell healthy desire from the compulsive kind
Why getting what you want so rarely delivers
Why "why am I like this?" might be the wrong question
How to stop turning other people's joy into a story about you
Why gratitude lists can still leave you reaching
How to turn a wandering mind into a ticker tape parade
Why we dodge the present moment like an old drug dealer
The ten-second pause you can slip into almost anywhere
The two-word rule for deciding what to say yes to
A walking phrase that makes everything feel panoramic
What to do with the sadness of remembering it all ends

Related Episodes:

Frank Ostaseski, What Death Can Teach Us About Living

Additional Resources:

Vinny Ferraro's

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When Life Falls Apart: How To Break Old Patterns, Rewrite Your Inner Scripts, and Find Purpose | Dr. Suzan Song Nov 02, 2026

Show notes

Why "how am I feeling?" isn't always the right question, why resilience doesn't mean what you think it means, and how rituals can steady you.

Dr. Suzan Song is a Harvard- and Stanford-trained psychiatrist, humanitarian researcher, and adviser. For more than two decades, she has dedicated her work to building resilience in individuals and communities affected by adversity. She has a private practice in Washington D.C., is a professor of psychiatry at George Washington University, and is a sought-after speaker on the science of healing. Her new book is Why We Suffer and How We Heal: Using Narrative, Ritual, and Purpose to Flourish Through Life's Challenges.

In this episode we talk about:

How a violent attack on her father shaped her life's work
Why we recreate the painful situations we swore we'd avoid
Why chasing stability causes so much of our suffering
Three tools for hard times: narrative, ritual, and purpose
How to spot and rewrite the scripts running our lives
How people heal in countries with almost no therapists
Why validation has to come before asking someone to change
Why purpose is about being needed, not achieving more
Why she thinks we've gotten "resilience" all wrong

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Additional Resources:

Run, Run Pure Beauty

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When the News Feels Like Too Much, Try This | Sharon Salzberg Oct 30, 2026

Show notes

Buddhist advice on taking care of yourself so you can take care of the world, including what to do with your outrage, and why looking for the good on purpose isn't denial.

The news is painful right now. And for most of us, the options we reach for — doom-scrolling, rage-posting, or unplugging entirely — don't actually help. Meditation teacher and bestselling author Sharon Salzberg joins Dan to take live questions from the 10% with Dan Harris community on how to find solid ground when the world feels like it's on fire.

In this conversation, Sharon Salzberg and Dan Harris discuss:

How to feel your anger without being consumed by it — and why that distinction matters
What's usually hiding underneath the anger: grief, fear, and sadness
Why action is the antidote to despair — and what actually counts as action
How civil rights movement leaders sustained their effort in the face of uncertainty
How to handle guilt about not doing enough
Why "look for the helpers" is more than a platitude
Whether meditation can possibly be relevant in a full-blown poly-crisis — Sharon's answer may surprise you
Sharon Salzberg is one of the most influential meditation teachers in the Western world. She has been teaching for over four decades and is a co-founder of the Insight Meditation Society in Barre, Massachusetts. She is the author of many books, including Lovingkindness and Real Happiness. Find more of her guided meditations in the 10% with Dan Harris app.

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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Reddit: Download the Reddit app today. Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year.

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How To Stop Fixing Yourself | Ayya Santacitta Oct 28, 2026

Show notes

Buddhist advice on the feeling of "I'm not enough," the voice that says "if I don't do it, no one will," and tolerating uncertainty without impatience.

Santacitta Bhikkhuni trained as a nun in England & Asia, primarily in the lineage of Ajahn Chah and has also received teachings in the Shechen lineage of Tibetan Buddhism. She is committed to Gaia as a living being and resides at Aloka Earth Room, currently in San Rafael, California. She recently co-authored the book What Are You Waiting For? A Conversation about Buddhism between Two Old Friends. You can find more of Ayya's teachings in audio & video format, as well as ongoing events in-person & online.

In this episode we talk about:

Why self-improvement might be the wrong goal entirely
The upside of having your heart broken
Why patience isn't just for old ladies
How to actually tolerate uncertainty
The difference between reacting and responding
What waiting in line can teach you
The devotional practice missing from Western Buddhism
What it means to become part of the Earth's immune system

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How To Stay Sane, Rested, and Useful During Hard Times | Katherine May Oct 26, 2026

Show notes

Winter is coming. The author of Wintering on weathering the cold, dark seasons, literally and otherwise, with rituals, cold-water swimming, reading in the middle of the night, and a lesson from a hibernating dormouse.

Katherine May is the New York Times bestselling author of Wintering: The Power of Rest and Retreat in Difficult Times. She is an internationally renowned writer, podcaster and speaker whose work touches on nature, spirituality, slow living, and neurodivergence; her podcast is The Clearing. Katherine lives by the sea in Whitstable, UK, with her husband, son, and pets.

In this episode we talk about:

What "wintering" means, and why hard seasons aren't personal failures
How trees and a hibernating dormouse model surviving the cold
Katherine's year of cascading disasters while writing Wintering
The difference between control and agency when the world feels overwhelming
How fear spreads online like rabbits fleeing danger signals
Why rest isn't selfish, and how caregivers are denied it
Rejecting performative rest, ice-bath bros, and biohacked cold-water swimming
Simple rituals, "first and second sleep," and reading through insomnia

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Additional Resources:

This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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Terry Bradshaw On: Clinical Depression, Crying on the Field, and the Mother He Could Never Please Oct 23, 2026

Show notes

Plus: surviving cancer twice, what three divorces taught him, and being a Baptist who owns a bourbon company.

Terry Bradshaw is one of America's best-loved sports figures. As quarterback for the Pittsburgh Steelers, the Hall of Famer led his team to four Super Bowl victories. Since retiring from football, Bradshaw has become a celebrated sportscaster, actor, and entrepreneur. "Pappy" Bradshaw and his wife Tammy live in Texas near daughters Rachel, Lacey, and Erin, and their families. His new book is Looking for Terry: A Memoir.

In this episode we talk about:

Why Terry spent years not knowing he had clinical depression
The day he broke down sobbing on the field mid-game
Why men resist asking for help, and what they do instead
How his wife naming his depression "Roy" makes it more manageable
His lifelong struggle to win his mother's approval
What three divorces taught him about himself and marriage
Squaring his Christian faith with owning a bourbon company
Surviving two cancers in one year
Loving life at 78

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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Live Without Regrets: Buddhist Strategies for Facing Aging, Illness, and Loss | Sister Dang Nghiem Oct 21, 2026

Show notes

We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern.

Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die Beautifully: Field Notes from the Edge of Impermanence. Sister D was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France, founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000.

Sister D is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010); Mindfulness as Medicine: A Story of Healing and Spirit (2015); Flowers in the Dark: Reclaiming Your Power to Heal from Trauma with Mindfulness (2021); and The River In Me: Verses of Transformation, Collected Poems (2024).

In this episode we talk about:

The Buddha's Five Daily Remembrances, and why you'd want to practice them
Why our denial of aging and death causes far more suffering than aging or death
How thanking your changing body can turn dread into gratitude
Thich Nhat Hanh's wisdom of "the non-toothache moment" and hidden everyday happiness
Treating despair and negative self-talk as small deaths we can release
Why it's natural to fear death, and how to fear it less
Why grief has no finish line, and the cost of rushing through it

Related Episodes:

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Additional Resources:

This episode is sponsored by: Tin Can: Go to tincan.com/HAPPIER to get $10 off your first order.

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A Stoic Mantra For Your Sh*ttiest Moments (And Other Ancient Wisdom That Holds Up) | Jonathan Haidt Oct 19, 2026

Show notes

Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger.

Jonathan Haidt is a social psychologist at New York University's Stern School of Business and the #1 New York Times bestselling author of The Anxious Generation.

He is also the author of the recently re-released The Happiness Hypothesis, and of The New York Times bestsellers The Righteous Mind, and The Coddling of the American Mind (with Greg Lukianoff). He has given four TED talks and been named a TIME100 Health leader.

In this episode we talk about:

A two-word Stoic mantra that keeps you from suffering twice
Why willpower alone won't change your habits, and what will
Tricks for getting distance from negative thoughts
Why the spark fades, and what actually makes love last
Whether Buddhist non-attachment can be squared with loving your family
The growing bipartisan backlash against smartphones, social media and AI
Whether what doesn't kill you really makes you stronger
Why ancient wisdom matters more in an age of uncertainty

Related Episodes:

Jonathan Haidt's first appearance on the show

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Additional Resources:

This episode is sponsored by: QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to quo.com/HAPPIER.

Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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How To Feel Safer In A Chaotic World | Dr. Raj Panjabi Oct 16, 2026

Show notes

Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel.

Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola.

A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award.

In this episode we talk about:

Why denial is hardwired: the evolutionary roots of normalcy bias
How pre-mortems and Stoic "premeditation of evils" calm the nervous system
Setting triggers in advance to avoid both overreacting and underreacting
Missing his infant daughter's heart failure, and what it taught him
Fleeing Liberia's civil war
The three circles of community
Curiosity over control: asking "what's in the way?" instead of blaming
Holding your purpose tightly and your plans loosely, especially in a disrupted economy
Why to embrace uncertainty, and how to come out of it stronger

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Additional Resources:

This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.

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