10% Happier with Dan Harris &#8211; 10% Happier

Vinny Ferraro's Course, A Year To Live

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Full Shownotes: https://happierapp.com/podcast/tph/dj-surrender-4

Stoicism 101 | Nancy Sherman Nov 04, 2024

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

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What ancient Greeks and Romans figured out about stress reduction.

You may have heard about stoicism, in the common parlance, as having a stiff upper lip, sucking it up, grinning and bearing it, suppressing your emotions, etcetera. Or you may have heard of Stoicism, the ancient Greco/Roman philosophy, that has become the de rigeur set of life hacks among millennial self-optimizers.

In this episode, guest Nancy Sherman argues that Stoicism is way deeper than any of that. She will argue that, in fact, Stoicism is kind of the opposite of all the above. It’s a way to truly know your patterns of thought and emotion.

Nancy Sherman is a Professor of Philosophy at Georgetown University. She is an expert in ethics, the history of moral philosophy, moral psychology, military ethics, and emotions. Her most recent book is called Stoic Wisdom: Ancient Lessons for Modern Resilience.

This episode is a rebroadcast from 2021: it’s one of our most-listened episodes, and we thought it might be particularly useful in this time of election-related stress.

In this conversation, we:

cover the basics of Stoicism,
how and why capital “S” Stoicism is often misinterpreted,
a meditation practice called “premeditation of evils,” which is far more practical than it may sound,
and another practice designed to make you feel “at home in the world”.

Content Warning: There is a brief reference to suicide.

Related Episodes:

Ancient Strategies for Managing Stress & Anxiety | Ryan Holiday

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Full Shownotes: https://www.happierapp.com/podcast/tph/nancy-sherman-rerun

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

How Mindfulness Can Fix Pretty Much Anything—And How To Be Consistent Without Self-Criticism | Alexis Santos Oct 30, 2024

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

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How to get the practice into your molecules—not in some militaristic way, but in a way that feels easy and natural.

Alexis Santos has been in the field of mindfulness and meditation since 2001. After graduating from Harvard University in 1995, he spent several years in medical school before leaving his chosen career as a doctor to seek out a different path. It was while traveling in India that he was introduced to insight meditation.

Since that time, Alexis has practiced in many meditative styles and traditions, including with Sayadaw U Tejaniya, the Thai Forest tradition with Ajahn Sumedho, the Tibetan tradition with Yongey Mingyur Rinpoche and within the lay Western insight community where he continues to learn from the growing diversity of voices.

Alexis's primary teacher has been Sayadaw U Tejaniya, from the Burmese Theravada tradition, and with whom he ordained as a Buddhist monk from 2003 - 2005. Sayadaw encouraged Alexis to teach in 2012. Alexis also completed the Spirit Rock/IMS four-year teacher training program with Jack Kornfield and others, including mentors Joseph Goldstein and Carol Wilson.

Alexis teaches meditation at retreat centers around the world. He is featured on the Ten Percent Happier meditation app and is co-founder of Open Door Meditation Community in Portland, Maine where he is a guest teacher.

Alexis's teaching style is natural and uncrafted. He brings a practical, intuitive and compassionate approach to the development of wisdom.

***

Want to study and practice with Alexis? Visit his website at alexissantos.io where you can join his freely offered online practice sessions.

He will also be teaching at the Insight Meditation Society from March 5 - 12. When Awareness Becomes Natural: An U Tejaniya-style Insight Meditation Retreat

Related Episodes:

A More Relaxed Way to Meditate | Alexis Santos

I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned

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Full Shownotes: https://happierapp.com/podcast/tph/alexis-santos-855

If You’re Stressed, Anxious, Or Depressed, This Is Your Counterintuitive Medicine | Rabbi Sharon Brous Oct 28, 2024

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

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How optimizing this skill can change your life – and the world.

Rabbi Sharon Brous has some extremely practical tips for how to improve what psychologists call your social health. She is the senior and founding rabbi of IKAR, a Jewish community in LA. Her new book, a bestseller, is called The Amen Effect: Ancient Wisdom to Heal Our Hearts and Mend Our Broken World.

Related Episodes:

This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!)

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Full Shownotes: https://happierapp.com/podcast/tph/rabbi-sharon-brous-852

The Hidden Secret To Smarter Decision-Making, Better, Relationships, And Lower Stress | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo Oct 23, 2024

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

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The Buddhist case — and toolkit — for “don’t-know mind.”

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle being wrong. This is the third in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

*Matthew’s Dharma talk on Knowing And Not-Knowing

****

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Matthew Brensilver, Buddhist Psychology Training (Begins in January)

Vinny Ferraro: A Year to Live; Discovering What Death Can Teach Us About Living Fully (Begins in January)

Kaira Jewel Lingo: Healing Our Way Home (Oct. 20); Insight Meditation Retreat (April 9-16; opens Dec. 11)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

& if you'd like to study with these guests on the East Coast, check out these retreats at the Insight Meditation Society:

Kaira Jewel Lingo, Strength to Love: Honoring Dr. Martin Luther King: Jr. (Jan 17 - Jan 20), and Return to Wholeness: Opening to Wisdom & Love (Mar 23 - Mar 29)

Vinny Ferraro, Peace in Presence: A Four-Night Retreat for All (Jan 31 - Feb 4)

Related Episodes:

Also, the teachers’ sites:

Vinny Ferraro's Course, A Year To Live

https://www.happierapp.com/contact

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/dj-being-wrong-3

How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt Oct 21, 2024

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

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A Stanford innovation expert shares practical tips on future-proofing your mind.

Frederik Pferdt was Google’s first Chief Innovation Evangelist, where founded Google’s Innovation Lab. He’s also taught classes on innovation and creativity at Stanford University for more than a decade. His new book is called What's Next Is Now: How to Live Future Ready.

In this episode we talk about:

Why we are so resistant to change
How to embrace the unknown
Why and how to develop compulsive curiosity
The value of experiments and why we shouldn’t fear failure
What it means to have expansive empathy, and why that can help you develop a future-ready mindset
And how to identify what he calls your Dimension X—your own unique capacities

Related Episodes:

Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”

#516. Robin Roberts on the Skill of Optimism

#274 The Case for Optimism | Dr. Jonathan Salk

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More from Frederik Pferdt:

Book: What's Next Is Now: How to Live Future Ready

NextLetter (newsletter signup): https://www.frederikgpferdt.com/#nextletter

Instagram: https://www.instagram.com/frederikgpferdt/

LinkedIn: https://www.linkedin.com/in/fgpferdt/?locale=en_US

Full Shownotes: https://happierapp.com/podcast/tph/frederik-pferdt-851

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

Judd Apatow On: Panic Attacks, His Creative Process, And Why Comedians Are Often So Neurotic Oct 18, 2024

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

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Why the man behind “The 40-Year-Old Virgin” is a self-help junkie.

Judd Apatow is one of the most prolific comedic minds in the industry. Recently, Apatow produced Peacock’s buddy comedy Please Don’t Destroy: The Treasure of Foggy Mountain and Universal’s romcom, Bros, starring and co-written by Billy Eichner. Apatow also directed, produced, and co-wrote with Pam Brady, the Netflix comedy The Bubble and produced and co-directed HBO Films’ Emmy®-winning documentary George Carlin’s American Dream with Michael Bonfiglio. His Netflix comedy special, Judd Apatow: The Return, released in 2017 and premiered to critical acclaim. Previous director credits include the Emmy®-award-winning documentary, The Zen Diaries of Garry Shandling, The 40-Year-Old Virgin, Knocked Up and The King of Staten Island. He produced Academy Award®-nominated The Big Sick and Bridesmaids, as well as Superbad, Pineapple Express and Anchorman. For television, he executive produced Crashing, Girls, and Freaks and Geeks. Off screen, Apatow authored Sicker in the Head, a follow-up to his New York Times best-seller Sick in the Head.

In this episode we talk about:

The role of his parents’ bitter divorce in his life and work
The balance between creativity and ambition
Why so many comedians are so neurotic
His creative process, including some gems from the TV writer David Milch
His relationship to panic, and a hilarious story about freaking out on weed
The way he’s started to understand the different voices inside of him
His recent experiment with ayahuasca, and what he learned
And the role of comedy when it feels like the world is on fire

Related Episodes:

Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort

Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: http://www.happierapp.com/podcast/tph/judd-apatow

Additional Resources:

Download the Happier app today: https://www.happierapp.com/

From “Impolitic With John Heilemann” | Dan Harris: Meditation, Mental Health, Six-Peckered Goats & The 2024 Election Oct 18, 2024

Last month, Dan appeared on Impolitic With John Heilemann — the two guys are old friends — to talk through Dan’s strategies for staying sane in the homestretch of this anxiety-fueled, agitation-inducing, existentially unnerving election; why failure is often more productive and profitable (mentally, emotionally, spiritually) than success; how to maintain a sense of calm, balance, and serenity while working harder than, in Dan’s phrase, a “six-peckered goat;” and the career earthquake that’s led to the big recent changes you’ve all heard about in the 10% Happier empire. Dan thought that the conversation was terrific, so he asked John if he could offer it to his followers—et voila, here it is! If this taste of John whets your appetite for more, please follow Impolitic With John Heilemann for a twice-weekly all-you-can-eat buffet of fresh, candid, no-holds-barred conversations with the people who shape our politics and culture. Thanks for listening, hope you enjoy, and namaste.

Resisting What You Don’t Want To Feel Just Makes It Worse. Here’s A Different Strategy. | Ofosu Jones-Quartey and Cara Lai Oct 16, 2024

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

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What you resist persists. Buddhist strategies for acceptance and equanimity.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.

Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.

As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.

Beyond music, Ofosu is an author. His self-published children’s book “You Are Enough” debuted in 2020 and his next work “Love Your Amazing Self” via Storey Publishing in 2022. Ofosu’s latest book: “Lyrical Dharma: Hip Hop as Mindfulness” will be released in 2025 via Parallax Press.

Ofosu lives in Rockville, Maryland, with his wife and four children.

Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.

To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey.

Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.

Cara lives in Vermont with her husband and their 2-year-old son.

***

Want to study and practice with today's guests? Please check out these Spirit Rock offerings:

Cara Lai: Steadying the Heart (April 1-8; opens Dec 3)

Ofosu Jones-Quartey: BIPOC Voices: Weekly Sunday Sangha (Nov. 24)

All 10% Happier listeners receive a discount code for our December Insight Retreat (Dec. 8-18) with the code TENPERCENT

Related Episodes:

The Upside of Desire | Cara Lai

Can You Get Fit Without Self-Loathing? | Cara Lai

Rewire How You Talk To Yourself | Ofosu Jones-Quartey

What It’s Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara Lai

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/cara-ofosu-848

How To Feel Less Enraged And Hopeless When You Consume The News | Sharon McMahon Oct 14, 2024

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

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“America's Government Teacher” has smart tips for staying calm in turbulent times.

After years of serving as a high school government and law teacher, Sharon McMahon took her passion for education to Instagram, where more than a million people (who affectionately call themselves “Governerds”) rely on her for non-partisan, fact-based information.

Sharon is also the host of the award-winning podcast, Here’s Where It Gets Interesting, where, each week, she provides entertaining yet factual accounts of America’s most fascinating moments and people. In addition, she is the author of The Preamble, a Substack newsletter about politics and history.

In this episode we talk about:

How to avoid being ‘confidently wrong’
How we often get confused between our opinions and our identity—which makes it very hard to change our opinions
The importance of having a diverse media diet
Tips for consuming the news without driving yourself nuts
How to have compassion for people who we completely disagree with
How history can be a balm for hopelessness—an antidote for when we’re tempted to conclude that things have never been worse
How everyday people have way more power than we think
And why hope is a choice.

Related Episodes:

Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris

#405. How You Help End Polarization and Inequality – and Get Happier, Too | Robert Putnam & Shaylyn Romney Garrett

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/sharon-mcmahon-847

Additional Resources:

Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download

From The Happiness Lab: World Mental Health Day with The Titans of Happiness Oct 10, 2024

October 10th is World Mental Health Day - and to mark the event, Yale professor Dr Laurie Santos of The Happiness Lab podcast has assembled a crew of fellow hosts from the top wellness shows, a group we’re calling The Titans of Happiness.

Dr Joy Harden Bradford is a clinical psychologist and host of the podcast Therapy for Black Girls.

Gretchen Rubin is the OG of wellbeing experts. She’s written many best-selling happiness books - most recently Life in Five Senses and hosts Happier with Gretchen Rubin.

Dan Harris was a TV news anchor who - after having a panic attack live on air - promoted mindfulness meditation practices on his hit show 10% Happier.

And since she wanted this to be an extra special episode, Dr Laurie invited one extra, extra special guest, Sesame Street’s Elmo. Elmo’s only three and half, so Samantha Maltin (Chief Branding and Marketing Officer at Sesame Workshop) came along with him.

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

What To Do When When Someone’s Pissed At You | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo Oct 09, 2024

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

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How to handle other people's anger—and the anger that their anger might trigger in you.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the second in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

Related Episodes:

Also, the teachers’ sites:

Vinny Ferraro's Course, A Year To Live

Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman

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Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-2

Additional Resources:

Download the Ten Percent Happier app today: https://my.happierapp.com/link/download

Conflict Is Normal. Here’s How To Keep It Healthy And Avoid Disaster. | Amanda Ripley Oct 07, 2024

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

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Amanda Ripley is a New York Times bestselling author, a Washington Post contributing columnist, and the co-founder of Good Conflict, a media and training company that helps people reimagine conflict. She has written three award-winning, nonfiction books about three very different subjects: High Conflict, The Smartest Kids in the World, and The Unthinkable.

In this episode we talk about:

The key differences between healthy conflict and high conflict
Five key steps for getting out of or avoiding high conflict
Why it's a golden age for so-called conflict entrepreneurs; and how to spot them in your orbit
‘Looping’ – a key technique that changed Amanda’s life (and Dan’s)
How to set good boundaries while not giving up on people
One of the most reliable antidotes to all forms of bias, something called contact theory
Thoughts on how to interact with the news and social media during a presidential election
The very good reasons to avoid humiliating your opponent. She calls humiliation the nuclear bomb of emotions
And much more

Related Episodes:

How to Repair the Damage After a Fight | Dr. Becky Kennedy

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/amanda-ripley-843

Additional Resources:

thegoodconflict.com
Download the Ten Percent Happier app today: https://app.tenpercent.com/link/download

Six Buddhist Practices To Stay Calm In A Tumultuous World | Kaira Jewel Lingo, Valerie Brown and Marisela Gomez Oct 02, 2024

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

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This stuff can be done by anyone, anywhere, anytime.

Kaira Jewel Lingo, a frequent flier on this show, was an ordained Buddhist nun for 15 years. Now she lives in New York, writes books, and teaches meditation all over the world. Valerie Brown is a former lawyer and lobbyist who traded in her high-pressure job to teach the dharma. She also works as an executive coach. And Marisela Gomez is a physician, public health scholar and longtime meditator.

All three guests come out of Zen Master Thich Nhat Hanh’s Plum village tradition. They also are the co-authors of the new book Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation.

Related Episodes:

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/brown-gomez-lingo

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

Optimize This: If You Care About Mental And Physical Health, This May Be The Missing Piece | Kasley Killam Sep 30, 2024

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

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Up until now, in our culture, we’ve generally talked about physical health and mental health–but there’s an emerging consensus that the missing piece is social health.

But what can you actually do to improve your social health? Today we’re going deep with the scientist who has thought a lot about this, and has a ton of good advice.

Kasley Killam, MPH, is a leading expert in social health and the award-winning author of The Art and Science of Connection: Why Social Health is the Missing Key to Living Longer, Healthier, and Happier. As a graduate of the Harvard School of Public Health, sought-after advisor and keynote speaker, and founder of Social Health Labs, Killam has been improving global well-being through connection for over a decade. Her collaborations with organizations like Google, the US Department of Health and Human Services, and the World Economic Forum contribute to building more socially healthy products, workplaces, and communities. Killam’s insights can be found in outlets such as The New York Times, Forbes, NPR, Scientific American, Psychology Today, and The Washington Post.

In this episode we talk about:

Why social health is so important, and how it impacts our physical and mental health
How to figure out what your social style is
Tips for strengthening your social muscles
What you can do to boost your social health muscles
How much vulnerability is appropriate
How to have a healthy relationship with yourself
How legislation could help with social health
Emerging industries for social fitness
And lastly, how we can work towards creating a society that cultivates connection

Related Episodes:

Self-Compassion Ain’t Always Soft | Kristin Neff

Rethinking Success | Mia Birdsong

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/kasley-killam-839

From "Good Inside with Dr. Becky": If You Think You're Bad at Meditation, Dan Harris Says You're Doing it Right Sep 27, 2024

Bringing you an episode of Good Inside with Dr. Becky Kennedy.

Even if you don't consider yourself an anxious person, once you become a parent, it is easy to start worrying about the health and wellbeing of your child. But parents need to learn to manage their anxiety for themselves and their kids. To celebrate the 10th anniversary of his book, 10% Happier, Dan Harris joins Dr. Becky to dispel some of the myths about meditation and to show parents how meditation can be a practical strategy in their everyday lives.

Check out Dr. Becky's appearance on the 10% Happier Podcast here.

What To Do When You’re Angry | Matthew Brensilver, Vinny Ferraro, Kaira Jewel Lingo Sep 25, 2024

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

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A deep dive on one of the thorniest and most destructive states of mind.

For this episode, Executive Producer DJ Cashmere interviewed a trio of brilliant Dharma teachers to get their advice about how to handle anger. This is the first in a series of 'correspondent' episodes, in which DJ identifies a pain point in his life and meditation practice, then goes out into the world to report on the best ways to address it.

Kaira Jewel Lingo is a former nun in the Plum Village tradition started by Zen Master Thich Nhat Hanh. Vinny Ferraro teaches at the Insight Meditation Society and Spirit Rock, and also in prisons. Matthew Brensilver teaches at many of the same retreat centers, and spent many years working in the field of addiction pharmacotherapy.

Related Episodes:

Also, the teachers’ sites:

https://legacy.spiritrock.org/a-year-to-live

https://www.happierapp.com/contact

Feedback form: Let us know what you think!

Sign up for Dan’s newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/DJ-Anger-1

Dr. Sanjay Gupta On The 5 Pillars Of Brain Health Sep 23, 2024

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

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Dr. Sanjay Gupta is the multiple Emmy Award-winning chief medical correspondent for CNN and host of the CNN podcast Chasing Life. Gupta, a practicing neurosurgeon, plays an integral role in CNN’s reporting on health and medical news for all of CNN’s shows domestically and internationally. In addition to his work for CNN, Gupta is an associate professor of neurosurgery at Emory University Hospital and associate chief of neurosurgery at Grady Memorial Hospital in Atlanta. He is the author of four New York Times best-selling books, “Chasing Life” (2007), “Cheating Death” (2009), “Monday Mornings” (2012), and “Keep Sharp: Building a Better Brain” (2020).

In this episode we talk about:

Sanjay’s origin story and how he got interested in the brain in the first place
The mysteries of consciousness
We dive into his five pillars of brain health
How you can grow new brain cells by moving the body (but in certain ways)
Key skills for challenging your brain
We hear about some meditation tips Sanjay picked up from the Dalai Lama
Whether we should worry alone or with other people
And lastly, why it’s so important for men to have vulnerable conversations with each other

Related Episodes:

The Dalai Lama’s Guide to Happiness

#230: The Power of Rest | Alex Soojung-Kim Pang

#614. Your Brain on Food | Dr. Uma Naidoo

The Science Of Memory: How To Get Better At Remembering And Be Okay With Forgetting | Charan Ranganath

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Ten Percent Happier online bookstore

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://happierapp.com/podcast/tph/sanjay-gupta-836

Tara Brach Has A Counterintuitive Strategy For Navigating Tumultuous Times Sep 18, 2024

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

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A (potentially challenging) Buddhist recipe handling anxious times.

Tara Brach, a legendary meditation teacher, psychologist, and frequent flier on this show. She is the founder of the Insight Meditation Community of Washington and has been active in bringing meditation into schools, prisons and underserved populations. She has also written several books including Radical Acceptance, Radical Compassion and Trusting the Gold.

In this episode we talk about:

A Buddhist tradition known as the Bodhisattva teachings… which are quite radical… and which Tara thinks can vastly improve your life… and the health of democracy.
We also talk about: why some people might think this stuff is too soft
4 practices to develop compassion
A mindfulness technique known as RAIN
How mindfulness can help you see what is beneath your anger
Letting distress be a portal—and the amazing phrase, “action absorbs anxiety”
How to get active when you have limited time
And how to counteract the tendency to numb out

Tara also recorded a guided meditation based on this conversation, which you can find on www.DanHarris.com.

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Full Shownotes: https://happierapp.com/podcast/tph/tarabrach-833

The Harvard Scientist Who Says You Can Use Your Thoughts To Improve Your Health | Ellen Langer Sep 16, 2024

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

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The connection between your psychology and your health, and how to work with it.

Ellen J. Langer is the author of eleven books, including the international bestseller

Mindfulness, which has been translated into fifteen languages, and Counterclockwise:

Mindful Health and the Power of Possibility. Most recently, she is the author of The

Mindful Body: Thinking Our Way to Chronic Health.

Langer is the recipient of, among other numerous awards and honors, a Guggenheim

Fellowship, the Award for Distinguished Contributions to Psychology in the Public

Interest from the American Psychological Association, the Award for Distinguished

Contributions of Basic Science to the Application of Psychology from the American

Association of Applied and Preventive Psychology, and the Adult Development and

Aging Distinguished Research Achievement Award from the American Psychological

Association.

She is the author of more than 200 research articles and her trailblazing experiments in

social psychology have earned her inclusion in The New York Times Magazine’s “Year

in Ideas” issue. A member of the psychology department at Harvard University and a

painter, she lives in Cambridge, Massachusetts.

In this episode we talk about:

The power of placebos
Why she isn’t a fan of positive thinking as it is talked about in new age circles
Her version of mindfulness, which is quite different from the version we usually talk about here on the show, which comes out of Buddhism
Psychological treatments for chronic illness
Smart strategies for reframing aging.
Why the world would be boring if you knew it all
What she means by her concept of a “mindful utopia”
And her favorite one liners

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Full Shownotes: https://happierapp.com/podcast/tph/ellen-langer-832

A Reformed Skeptic Leads A Loving-Kindness Meditation | A Meditation Party Retreat Bonus with Dan Harris Sep 15, 2024

Recorded live at the Omega Institute, Dan leads us through a loving-kindness meditation, followed by discussion with retreat co-leaders Jeff Warren and Sebene Selassie.

For more information on the next upcoming Meditation Party retreat, including scholarships available for BIPOC participants, visit Omega Institute.

Natasha Rothwell (White Lotus, How To Die Alone) On: Loneliness, Envy, People Pleasing, And Finding Your “Hell Yes” Sep 13, 2024

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

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Natasha Rothwell created, executive produced, and stars in the highly anticipated series How To Die Alone.

Natasha is best known for her Emmy Nominated performance in HBO’s The White Lotus and is set to reprise her role as Belinda Lindsey in the third season of the series currently in production.

She is also known for her critically acclaimed work as a series regular, writer, director, and producer on HBO’s Insecure, for which she has won a Peabody Award and received the 2022 NAACP Image Award for Best Supporting Actress in a Comedy.

Having previously written for Saturday Night Live, and after penning screenplays for Netflix, Paramount, and HBO Max— Natasha’s original screenplay Black Comic-Con was selected for the 2021 Sundance Screenwriters Lab.

Her genre-bending feature, along with several other projects, are in development at her production company, Big Hattie Productions—founded in 2020 to focus on creating, producing, and developing projects that champion marginalized voices in subversive ways.

In this episode we talk about:

Being alone vs being lonely
How she handles her own tendencies toward people-pleasing and burnout
Working with doubt, faith and the venerable cliche of “trusting in the universe”
Envy (and how it’s a partner to the scarcity mindset)
Therapy
Meditation
Why she loves RomComs — and her issues with them
And we go Behind the scenes in a TV writer’s room — and why it’s even tougher when the character is you

Related Episodes:

Self-Compassion Ain't Always Soft | Kristin Neff

Non-Negotiables Playlist

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I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned Sep 11, 2024

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

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Meditation retreats are the object of much intrigue and even suspicion. So today, we’re going to take you inside a 10-day silent meditation retreat that Dan recently did with his teacher, Joseph Goldstein. You’ll also hear from Senior Producer, Marissa Schneiderman, who was fresh off a retreat of her own, with meditation teachers Alexis Santos and Andrea Fella.

In this episode we talk about:

The ups and downs of retreats
Some famous Buddhist listicles, including the five hindrances
The importance of repetition
We’ll hear snippets of Joseph answering Dan’s questions
We find out what “cowboy dharma” is
What it feels like to wear shit colored glasses
How to stop getting caught in a mind trap
And lastly, we listen to voicemails and answer audience questions!

Related Episodes:

Joseph Goldstein On: How Not To Try Too Hard in Meditation, Why You Shouldn't "Waste Your Suffering," and the Value Of Seeing How Ridiculous You Are

#377. A More Relaxed Way to Meditate | Alexis Santos

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

#327 Uprooting Your Delusions | Andrea Fella

How to Take Risks (an Experimental Episode) | Marissa Schneiderman

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Full Shownotes: https://happierapp.com/podcast/tph/retreat-episode-829

I Just Went Through A Career Earthquake. Here’s What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris Sep 10, 2024

In which Dan gets candid about a major life struggle, the practical takeaways, and a big new project.

In this episode:

Dan shares news about what’s next for him
His strategies and lessons from a big career change including how to deal with conflict, anger and insomnia
What he's learned about the power of self-compassion, the value of failure and how to gain perspective when you need it most

If you'd like to be a member of Dan's new community but a subscription isn't affordable for you, write to free@danharris.com, and we'll hook you up, no questions asked.

Related Episodes:

Your Sleep Questions, Answered | Donn Posner

How To Sleep Better | Diane Macedo

#345 How to Change Your Habits | Katy Milkman

Check out all the offerings at DanHarris.com

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Full Shownotes: https://happierapp.com/podcast/tph/dan-career-earthquake

Additional Resources:

Download the Happier app today: https://my.happierapp.com/link/download

Modern Life Numbs You. Here’s The Neuroscience Of Waking Up | Tali Sharot Sep 09, 2024

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

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It’s so easy, especially these days, to numb out. To get bored. To move through life on autopilot. There is even a scientific term for this: habituation.

Today we’re talking to a researcher who co-authored a new book about the neuroscience of habit and how to wake up again. To make things exciting. Or as she says, to “re-sparkle”.

Tali Sharot is a professor of cognitive neuroscience at University College London and MIT. She’s written several books including The Optimism Bias and The Influential Mind. Her latest, co-written with Cass Sunstein, is called Look Again: The Power of Noticing What Was Always There.

In this episode we talk about:

What habituation is and what’s going on in the brain when it happens
How it negatively impacts the joy we feel in life – and inversely – how it can make us stop noticing the bad stuff
Key strategies for disrupting habituation and introducing change and variety into your life
The interesting relationship between creativity and people who habituate slowly
How habituation impacts our relationships
Why it’s important to break up the good experiences, but swallow the bad whole.
How to wake up from a “technologically induced coma”
How people emotionally habituate to dishonesty and lying
And lastly, we talk about the dangers of habituating to a slow, incremental rise in tyranny – and how dis-habituation entrepreneurs can help

Related Episodes:

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You’re Anxious | Michael Norton

Making and Breaking Habits, Sanely | Kelly McGonigal

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How to Avoid the Toilet Vortex of Anxiety | Sebene Selassie and Jeff Warren Sep 06, 2024

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

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We also talk about: whether it is possible to be a failed meditator; grief versus mourning; and meditation tips for parents.

Sebene Selassie is a writer, teacher, and speaker who leads meditation, creativity, and nature-based practices for personal & collective liberation. Using ancient wisdom and modern science mixed with her own relational and relatable style, Sebene helps spiritually curious people explore the profound and sacred truth of belonging. She is trained as a meditation teacher, an integral coach, a practitioner of Indigenous Focusing Oriented Therapy for Complex Trauma (IFOT), and is a licensed hiking guide in New York State. She has taught classes, workshops and retreats online and in person for almost fifteen years. Sebene is a devoted student of mystic traditions, including astrology, and writes the popular newsletter Ancestors to Elements. Her first book, You Belong: A Call for Connection, is published by HarperOne.

Jeff Warren is a meditation instructor and writer, known for his dynamic and accessible style of teaching. He is the co-author of The New York Times best-selling Meditation for Fidgety Skeptics, founder of the nonprofit Consciousness Explorers Club, and co-host of the Mind Bod Adventure Pod. Jeff's Do Nothing Project streams for free every Sunday night on YouTube; his guided meditations reach millions of people through the Ten Percent Happier and Calm apps, as well as through his Substack, Home Base.

Jeff’s mission is to empower people to care for their mental health, through the realistic, intelligent and sometimes irreverent exploration of meditation and personal growth practices. As someone with both ADHD and bipolar, he is big on destigmatizing mental health issues, and championing a neurodiverse outlook on life and practice.

Related Episodes:

How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

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

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Full Shownotes: https://happierapp.com/podcast/tph/omega-826

Exploring What It Means To “Pay Attention” | A Meditation Party Retreat Bonus With Jeff Warren Sep 06, 2024

Recorded live at the Omega Institute, Jeff guides us through two different approaches to being attentive to our experience — followed by a discussion with Dan and Sebene.

About Jeff Warren:

Jeff makes meditation and practice accessible to diverse audiences in order to help people live more fulfilled and connected lives. He’s taught meditation to suspicious journalists, US Army cadets, burned-out caregivers, Arizona cops, formerly-incarcerated youth, virtuoso popstars, distractible teens, and every other conceivable demographic of freethinker, including squirmy six-year old kids. He tries to do this in a way that’s rigorous and clear and adventurous. You can find out more about him at jeffwarren.org.

How And Why To Avoid The Siren Call Of Cynicism | Dr. Jamil Zaki Sep 02, 2024

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

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This Stanford psychologist has evidence that being a cynic is bad for your health, and offers a non-corny alternative.

Dr. Jamil Zaki is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He’s the author of The War for Kindness: Building Empathy in a Fractured World, and his new book is called Hope for Cynics: The Surprising Science of Human Goodness.

In this episode we talk about:

What cynicism is, and why it’s so appealing
His own history as a “recovering cynic,”
How to know if you yourself are a cynic
A step-by-step guide to start developing the “hopeful skeptic” mindset
How to get better at disagreeing with other people, including some rules of engagement
And how to encourage kids not to become cynical

Related Episodes:

How (and Why) to Hack Your Empathy | Jamil Zaki

Reversing the Golden Rule | Jamil Zaki

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Additional Resources:

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A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo Aug 28, 2024

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

We all know that change is inevitable and impermanence is non-negotiable. But somehow it can feel surprising, maybe even wrong, when we personally hit turbulence. The Buddha had a lot to say about this, and so does our guest.

Kaira Jewel Lingo is a Dharma teacher who has a lifelong interest in blending spirituality and meditation with social justice. Having grown up in an ecumenical Christian community where families practiced a new kind of monasticism and worked with the poor, at the age of twenty-five she entered a Buddhist monastery in the Plum Village tradition and spent fifteen years living as a nun under the guidance of Zen Master Thich Nhat Hanh. She received Lamp Transmission from Thich Nhat Hanh and became a Zen teacher in 2007, and is also a teacher in the Vipassana Insight lineage through Spirit Rock Meditation Center. Today she sees her work as a continuation of the Engaged Buddhism developed by Thich Nhat Hanh as well as the work of her parents, inspired by their stories and her dad’s work with Martin Luther King Jr. on desegregating the South.

In addition to writing We Were Made for These Times: Skilfully Moving through Change, Loss and Disruption, she is also the editor of Thich Nhat Hanh’s Planting Seeds: Practicing Mindfulness with Children. Now based in New York, she teaches and leads retreats internationally, provides spiritual mentoring, and interweaves art, play, nature, racial and earth justice, and embodied mindfulness practice in her teaching. She especially feels called to share the Dharma with Black, Indigenous, and People of Color, as well as activists, educators, youth, artists, and families. Her newest book, co-written with Marisela B. Gomez and Valerie Brown, is Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation.

In this episode we talk about:

waking up to what’s happening right now
trusting the unknown (easier said than done)
A Buddhist list called the five remembrances
how gratitude helps us in times of disruption
And accepting what is (and why this is different from resignation or passivity)

Please note: There are brief mentions of domestic violence, abuse, the suffering of refugees, and war in this episode.

Related Episodes:

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

How to Keep Your Relationships On the Rails | Kaira Jewel Lingo

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The Science of Handling Uncertainty | Maya Shankar Aug 26, 2024

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Cognitive scientist Maya Shankar talks about how to get comfortable with uncertainty in an ever-changing world.

It seems like a design flaw in our species that we live in a world of constant change yet most of us are not comfortable with uncertainty.

In this episode, we talk to Maya Shankar about how to get better at dealing with change and to stop seeking what scientists call “cognitive closure.”

Shankar is a former Senior Advisor in the Obama White House, where she founded and served as Chair of the White House Behavioral Science Team. She also served as the first Behavioral Science Advisor to the United Nations, and is currently a Senior Director of Behavioral Economics at Google. She is the host of the Pushkin Industries podcast A Slight Change of Plans, which was named Best Show of the Year in 2021 by Apple.

In this episode we talk about:

Why humans are so uncomfortable with uncertainty and change
What a behavioral scientist actually does in the world
Why even the host of a podcast about change isn’t immune to the uncertainties of life
The benefits of cultivating a more malleable sense of self
Why humans are such bad forecasters
The importance of auditing yourself when you’re undergoing a big change
How to take advantage of big reset moments
The concept of cognitive closure and why encouraging an open mind can make us more resilient

Full Shownotes: https://www.tenpercent.com/podcast-episode/maya-shankar-466

Where to find Maya Shankar online:

Website: mayashankar.com

Social Media:

Books Mentioned:

Additional Resources:

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

From Wild Card with Rachel Martin: Taylor Tomlinson Aug 23, 2024

There’s a great podcast we want to introduce you to today, hosted by our friend Rachel Martin at NPR. It’s her new show, called Wild Card, which she describes as “part-interview, part-existential game show.” It’s a different way of approaching a celebrity interview, with a special deck of cards that helps shape the conversation. It’s a really fun show, and she talks to some really big names, including David Lynch, LeVar Burton, Issa Rae, and US Poet Laureate Ada Limon.

Rachel was also a guest on this very podcast recently, and we had a great conversation and even played a little bit of the card game, so go back in your podcast feed and check that out. You can also listen to it here.

The Wild Card episode we’re sharing with you today features Taylor Tomlinson, who has found the kind of success many comedians dream about, with multiple Netflix specials and a late-night hosting gig — After Midnight on CBS. She tells Rachel that part of the secret to her success is fear. They also swap stories about their Christian upbringings, the search for validation and getting things stuck up their noses.

So enjoy this episode, and check out Wild Card wherever you find your podcasts.

A Buddhist Recipe For Confidence | Ethan Nichtern Aug 21, 2024

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

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Cultivating resilience in the face of whatever comes up.

Ethan Nichtern is the author of Confidence: Holding Your Seat through Life’s Eight Worldly Winds and several other titles, including the widely acclaimed The Road Home: A Contemporary Exploration of the Buddhist Path. A renowned contemporary Buddhist teacher and the host of The Road Home Podcast, Nichtern has offered meditation and Buddhist psychology classes at conferences, meditation centers, yoga studios, and universities, including Brown, Yale, and NYU. He has been featured by CNN, NPR, the New York Times, Vogue, and Business Insider and has written for the Huffington Post, Beliefnet, Lion’s Roar, Tricycle, Buddhadharma, and more. He lives in Brooklyn. Visit him online at http://www.EthanNichtern.com.

In this episode we talk about:

Authentic vs performative confidence
The line between humility and confidence
A Buddhist list called the Eight Worldly Winds
A slew of little practices you can do in order to boost your confidence (or resilience or equanimity)
The meaning of self-confidence in a tradition that argues the self is an illusion

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Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova Aug 19, 2024

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

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Smart and practical strategies for living, in Maria's words, wonder-smitten by reality.

Maria Popova thinks and writes about our search for meaning — sometimes through science and philosophy, sometimes through poetry and children's books, always through the lens of wonder. She is the creator of The Marginalian (born in 2006 under the name Brain Pickings), which is included in the Library of Congress permanent digital archive of culturally valuable materials, author of Figuring, and maker of the live show The Universe in Verse — a charitable celebration of the wonder of reality through stories of science winged with poetry, which is now also a book.

In this episode we talk about:

Wonder as a tool for improving all of your relationships
The tyranny of the word should
How the hardest thing in life is not getting what you want, it's knowing what you want
Why she doesn't believe in making meditation a tool, even though she's been practicing for 14 years
The illusion of certainty
The immense value of intellectual humility
Strategies for outgrowing your old habits
Her new book, The Universe in Verse, which is a combination of science and poetry

From The Marginalian: How to Love the World More: George Saunders on the Courage of Uncertainty

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Full Shownotes: https://happierapp.com/podcast/tph/maria-popova-818

NPR’s Rachel Martin On: Surviving The News, Making A Huge Career Pivot, And Hosting A Metaphysical Game Show Aug 14, 2024

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

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The radio stalwart addresses life’s biggest questions.

Rachel Martin is the co-creator and host of the podcast Wild Card, an interview game show about life's biggest questions. She invites notable guests to play a card game that lets them open up about the memories, insights, and beliefs that have shaped their lives.

Martin spent six years as a host of Morning Edition, and was the founding host of NPR's award-winning morning news podcast Up First. She previously hosted Weekend Edition Sunday. She served as National Security Correspondent for NPR, where she covered both defense and intelligence issues, and also worked as a NPR foreign correspondent. Martin also previously served as NPR's religion correspondent.

In this episode we talk about:

How to survive the news
How to make a huge career pivot
What it’s like to become an orphan as an adult
Insomnia and meditation
How to decide what matters in your life
We play the game Wild Card!
We talk about how good we are at being wrong
And lastly, something light… mortality and the infinite universe.

Related Episodes:

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

How To Find Meaningful Work in a Rapidly Changing World | Bruce Feiler

Why We Panic: A Journalist Investigates Anxiety, Fear, and How To Deal With It | Matt Gutman

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rachel-martin

The Gulf Between Your Internal Life And How The World Sees You | Anna Marie Tendler Aug 12, 2024

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

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Lessons learned from the psychiatric hospital

We’ve got a fascinating and very personal discussion today about the often very painful gap between the way you feel on the inside and the way the world perceives you. We also cover the urgency and difficulty of sitting with your own discomfort.

Anna Marie Tendler is an artist and writer. She is also the author of a new memoir called ‘Men Have Called Her Crazy’.

In this episode we talk about:

The circumstances of her checking into a psychiatric hospital in 2021
The difference between our interior emotions and our exterior selves
The help she found through Dialectical Behavior Therapy – DBT
We dive into a very specific theme of the book – and its title – the insidious ways in which men have impacted her life.
And lastly, how she found a way to sit with discomfort and pain, while showing up in the world authentically to herself.

Related Episodes:

#510. Me, a Love Story: How Being OK With Yourself Makes You Better at Everything | Sharon Salzberg

The Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-interviewed by Dan's wife Bianca!)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/anna-marie-tendler

Eight Things I’m Doing To Stay Sane During Election Season | Dan Harris Aug 09, 2024

A personal program for working with election-induced anxiety.

We’re dropping a special/experimental pod today, because we know a lot of you are freaking out about the election — so Dan’s going to talk through some strategies he is personally using to keep it together during this turbulent time.

Additional Resources:

Podcast episode with Bill Doherty (Braver Angels)

Feedback form: let us know what you think!

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-harris-election

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Jeff Tweedy (From Wilco) On: Music As A Lifeline, Shame, Schadenfreude, And Freaking Out On Weed Aug 09, 2024

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

Dan dweebs out with a dad rock icon.

Jeff Tweedy is the lead singer and songwriter of the Grammy award winning rock band, Wilco. The band have put out 13 albums… and shortly after this interview was conducted, the band put out a new EP. Jeff has released two solo albums and has written three books, including his latest, which is called World Within A Song: Music That Changed My Life And Life That Changed My Music.

This interview is part of an occasional series we do called Boldface, where we talk to well known people who are willing to go there. We’ve already dropped two Boldface episodes this week: the rapper and author Common and the actress, activist and author Goldie Hawn.

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A Candid Conversation With The Rapper Common On: Self-Worth, Fitness, Trauma, And The Evolution Of Vulnerability In Hip-Hop Aug 07, 2024

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

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This multi-hyphenate opens up about his four pillars of health and success

Common is an Oscar, Golden Globe, Emmy, and Grammy Award–winning music artist. He is an actor and producer, and has appeared in numerous critically acclaimed films, as well as hit TV series. He is the author of One Day It’ll All Make Sense and Let Love Have the Last Word, which were both New York Times bestsellers. He was raised in Chicago and currently resides in Brooklyn.

In this episode we talk about:

Common’s relationship with self esteem growing up, and where he eventually found his own self worth.
What it’s like dealing with rejection as an artist
His book ‘And Then We Rise’
The four different wellness pillars in his book; food, the body, the mind, and the soul
The positive impact that therapy has had on his life
What his meditation practice looks like
The evolution of vulnerability in hip hop
The evolution of vulnerability in his life
And his relationship with spirituality

Related Episodes:

Rewire How You Talk To Yourself | Ofosu Jones-Quartey

#597. Mike D On: The Value of Failure, the Addictive Power of Adrenaline, and How a Beastie Boy Got Into Lovingkindness

#311 Karamo: How To Actually Do Self-Love

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

Goldie Hawn On: “Brain Breaks,” Curiosity, And How To Make A Romantic Relationship Last For 30 Years Aug 05, 2024

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

Don’t be fooled by the bubbly public persona.

Goldie Hawn is an Academy Award winning actress, producer, director, and best-selling author. She’s written two best-selling books, a memoir called A Lotus Grows in the Mud and then, more recently, 10 Mindful Minutes, which is for kids and parents. She is also the Founder of MindUP, a charity that equips children with mental fitness.

In this episode we talk about:

How she got interested in meditation — a story that, like Dan’s, involves panic attacks
The power of curiosity
What she means when she talks about God
What it means to take a “brain break”
Why jealousy has never really been part of her repertoire
And how to make a romantic relationship last.

Related Episodes:

How To Live A Happier Life | The Dalai Lama & Dr. Richard Davidson

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/goldie-hawn

Additional Resources:

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

What It’s Like To Do A Year-Long Silent Meditation Retreat—By Yourself | Cara Lai Jul 31, 2024

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

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Cara Lai has worked as an artist, wilderness guide, social worker, and therapist before becoming a full time meditation teacher. She teaches teens and adults at Spirit Rock, Insight Meditation Society, and Ten Percent Happier.

To find out more about what Cara does, you can go to her website, www.caralai.org – where she’s got some online meditation classes, including one called Meditate Your Face Off. She also has a monthly class for parents, co-led by Ofosu Jones-Quartey and Jess Morey, both of whom have been heard on this podcast.

Speaking of podcasts, Cara also co-hosts a podcast called Adventures in Meditating (For Parents), along with Jess Morey and Jon Roberts.

Cara will also be a core teacher for a 14-week residential semester program for youth ages 18-32 this Fall in Marlboro VT. The program is called the Contemplative Semester, and there are many folks who will be teaching who have been in the TPH orbit, including Joseph Goldstein, Sharon Salzberg, Jessica Morey, Kaira Jewel Lingo, and more. You can find more info at www.contemplativesemester.org

Related Episodes:

The Upside of Desire | Cara Lai

Can You Get Fit Without Self-Loathing? | Cara Lai

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-808

How Turning Habits Into Rituals Can Help You At Home, At Work, And When You’re Anxious | Michael Norton Jul 29, 2024

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

A Harvard professor on how to elevate everyday activities in order to lift your mood, improve your relationships and rise to new challenges.

Michael Norton is the Harold M. Brierley Professor of Business Administration at the Harvard Business School. He has studied human behavior as it relates to love and inequality, time and money, and happiness and grief. He is the author of The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions.

In this episode we talk about:

The difference between habits and rituals
How rituals impact various spheres of life, including creativity, grief and politics - and how not all rituals are beneficial
how to transform your everyday activities into rituals and how they can inject meaning into your life and give a boost to your relationships
How to introduce rituals into your workplace without falling back on cliché (like trust falls)

Related Episodes:

What Science Says About Money and Happiness | Elizabeth Dunn — Ten Percent Happier

How to Benefit From Religion, Even as a Nonbeliever | David DeSteno — Ten Percent Happier

How to Change Your Habits | Katy Milkman — Ten Percent Happier

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Full Shownotes: https://www.tenpercent.com/tph/michael-norton/

Additional Resources:

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

From Ted Talks Daily: The Benefits Of Not Being A Jerk To Yourself Jul 26, 2024

We're introducing you to the Ted Talks Daily podcast, with an episode featuring our own Dan Harris. Here's his TED Talk, "The Benefits Of Not Being A Jerk To Yourself."

After over two decades as an anchor for ABC News, an on-air panic attack sent Dan Harris's life in a new direction: he became a dedicated meditator and, to some, even a guru. But then an anonymous survey of his family, friends and colleagues turned up some brutal feedback -- he was still kind of a jerk. In a wise, funny talk, he shares his years-long quest to improve his relationships with everyone (starting with himself) and explains the science behind loving-kindness meditation, and how it can boost your resiliency, quiet your inner critic and simply make you more pleasant to be around.

A Buddhist Antidote To Fear And Anxiety | Devin Berry Jul 24, 2024

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

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The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator

Since 1999, Devin Berry has been a dedicated meditation practitioner, his practice is deeply rooted in the metta and vipassana teachings of the Insight Meditation tradition. He spent nearly five years in silent, intensive retreats, cultivating his practice and understanding. Devin is deeply committed to the personal and collective liberation of marginalized communities, believing that integrating reflection and insight leads to clarity and wisdom, which in turn fosters wise action.

Devin is a dharma teacher at Spirit Rock and the Insight Meditation Society (IMS), where he serves as a guiding teacher. He also shares his teachings through Sounds True and at various sanghas and centers across the country.

In this episode we talk about:

Why mindfulness alone is not enough
How metta is part of four related mental skills, called the brahma viharas—and how to practice those
The story of how and why the Buddha invented the Metta practice.
The role and practice of Dana – generosity.
Devin’s year long Metta/Dana experiment
And lastly, how these practices can help us on and off the cushion

Related Episodes:

Sharon Salzberg Takes on the Cliches: Authenticity, Love, and Being Your Own BFF

Mike D On: The Value of Failure, the Addictive Power of Adrenaline, and How a Beastie Boy Got Into Lovingkindness

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/devin-berry

The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty Jul 22, 2024

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

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Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process.

James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He’s the founder and director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University.

In this episode we talk about:

Doty’s six steps to manifest
His very interesting backstory
The art and science of intention setting and the role of our neural pathways.
How caring can ignite our Parasympathetic nervous system, which in turn can help us manifest better
Practical tips for embedding an intention into our subconscious.
The keys to understanding what we want vs. what we need
And how to ‘alert the bloodhound’ to harness the full power of your mind

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-doty

Mindfulness Without All The Effort | Loch Kelly (Co-Interviewed By Matt Harris) Jul 17, 2024

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

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Loch Kelly is an author, psychotherapist, and nondual meditation teacher. Loch has Master’s Degrees from both Columbia University and Union Theological Seminary. He has his own app, called Mindful Glimpses. Loch is also a very popular teacher on the Waking Up app, run by friend of show, Sam Harris.

Free 30 days of the Waking Up meditation app: https://www.wakingup.com/tenpercent

Free training and guided meditation pack from Loch Kelly: https://lochkelly.org/cycle-of-dissatisfaction

Related Episodes:

Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

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Full Shownotes: https://wwwdww.tenpercent.com/tph/podcast-episode/loch-kelly

The Science Of Memory: How To Get Better At Remembering And Be Okay With Forgetting | Charan Ranganath Jul 15, 2024

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

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A neuroscientist’s strategies to help you remember what really matters, and how mood, multitasking and other people can impact our memories

Charan Ranganath is a professor at the Center for Neuroscience and Department of Psychology and director of the Dynamic Memory Lab at the University of California at Davis. He is the author of the New York Times bestselling book Why We Remember: Unlocking Memory’s Power to Hold on to What Matters.

In this episode we talk about:

The different kinds of memory that help us function day to day
The impact mood has on memories - not just making them, but recalling them
Why forgetting is not only useful but essential - even if it doesn’t always feel like it
Practical tips to help us remember better, including distinctiveness, meaning & organization, planting cues, and chunking
Why making errors is actually one of the best things you can do for learning and memory

Related Episodes:

How To Prevent Dementia | Lisa Genova — Ten Percent Happier

How to Actually Be Present | Matthew Brensilver — Ten Percent Happier

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Full Shownotes: https://www.tenpercent.com/tph/charan-ranganath/

The Science Of Crying: Evolutionary Roots, Benefits, And Why So Many Of Us Are Uncomfortable With It | Benjamin Perry (Co-hosted By Dr. Bianca Harris) Jul 10, 2024

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

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Reverend Benjamin Perry, is the author of Cry, Baby: Why Our Tears Matter. He’s the editorial director at Garrett Seminary, Consulting Minister for Public Theology at Middle Church, and editor of the Queer Faith photojournalism series. He has a masters in divinity from Union Theological Seminary.

In this episode we talk about:

Why Doty got interested in this subject, and the rather extraordinary exercise he put himself through
The gender differences on this issue
How vulnerability can be misused or weaponized
The issue of interpersonal relationships when it comes to tears (Bianca and Dan delve into this in regards to their relationship)
How we replay childhood patterns in grownup relationships
The deep connection between crying and shame
The messages we share with our children about crying
How we can reconnect to the emotional parts of ourselves

Related Episodes:

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/benjamin-perry

Why You Always Want More, And How To Fix It | Michael Easter Jul 08, 2024

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

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Learning how to thrive with enough.

Michael Easter is the New York Times bestselling author of Scarcity Brain and The Comfort Crisis. He travels the world to uncover practical ideas that help people live healthier, happier, and more remarkable lives. His ideas have been adopted by institutions ranging from the military to professional sports teams to Fortune 500 companies. He also shares his ideas on his popular newsletter, 2% with Michael Easter.

In this episode we talk about:

The evolutionary roots of overconsumption
The challenges of having an ancient brains in a modern world
The Scarcity mindset vs. the abundance mindset
Understanding what Michael calls the “scarcity loop” – and how to apply it to daily life
Tactical ways to work with habits and cravings
Understanding the scarcity loop, how it hooks us, and then how you can unhook using that same loop
And How’s Michael’s life changed after researching this book
Toward the end, we talk about Michael’s previous book, the comfort crisis—and some Practical steps for embracing discomfort

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-easter

The Things Nobody’s Talking To Jada Pinkett Smith About Jul 05, 2024

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

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On hitting Rock Bottom, de-armoring, and worthiness.

Jada Pinkett Smith is a multifaceted artist whose career spans over 30 years. Raised in Baltimore, she studied dance and theater at the Baltimore School for the Arts before moving to Los Angeles to pursue acting. Her breakthrough came in with the NBC series A Different World, followed by her first feature film, Menace II Society. From there, Pinkett Smith became a global star, appearing in numerous films like The Nutty Professor, Set It Off, The Matrix franchise and the comedic hit Girls Trip.

In addition to her acting work, Pinkett Smith has also executive produced projects such as Karate Kid, Free Angela and All Political Prisoners, The Queen Latifah Show, Red Table Talk, Red Table Talk: The Estefans, as well as Queen Cleopatra and Queen Njinga for Netflix. She expanded her skills further as the host of the Emmy award-winning talk show, Red Table Talk, where she engages in multigenerational discussions about social and cultural issues with her daughter, Willow Smith, and mother, Adrienne Banfield-Norris. She is now heading out on a worldwide book tour to promote her memoir, Worthy (a NYT Bestseller).

Related Episodes:

Non-Negotiables Playlist

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

RuPaul On: Surviving Your Family, Overcoming Addiction, And How To Have Fun (Including “Dirty Charades”) Jul 03, 2024

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

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The Queen of Drag discusses his new memoir, The House of Hidden Meanings, and makes Dan play an R-rated game.

RuPaul Charles became famous in 1993 with the song “Supermodel.” Since then, he’s put out 18 albums, he’s been in more than 50 films and TV shows, including his global hit, “RuPaul’s Drag Race.” He’s put out four books, including his latest, the number one New York Times best seller The House of Hidden Meanings. He’s won fourteen Primetime Emmy Awards, and he won a Tony in 2022 for producing the Broadway show A Strange Loop.

In this episode we talk about:

His daily spiritual practices
Talking to his inner child
The challenging family he grew up in
His incredible business idea for a daytime disco for the over-40 set
His definition of wealth, and why he says he’s always been rich, even when he had no money
And he ropes Dan into a game of Dirty Charades – which gets a little spicy, so heads-up if you’re listening with kids around or have sensitive ears

Other resources mentioned:

Related Episodes:

A Star, Utterly Unguarded | Brett Eldredge

How to Deal With Emotionally Immature People (Including Maybe Your Own Parents) | Lindsay C. Gibson

There’s No Part Of Your Life You Can’t Make More Awesome | Jeff Warren

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rupaul-2024

Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation Jul 01, 2024

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

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Plus her definition of the oft-dismissed yet game-changing notion of self-love.

We caught up with Abby Wambach at a really interesting time. She’s experiencing grief, for reasons we’ll let her explain. And for the first time in her life, she’s grieving while sober—which, in itself, is an interesting story, which she will also tell.

As you know, we only talk to famous people on this show if they’re willing to really go deep. And it’s why we call this recurring series Boldface. And Abby is bolder than most.

We also talk about: moving from external to internal validation, her definition of self-love (a concept in which Dan have a lot of interest, because it’s both cheesy and life-changing), the one question that changed her life, how every experience can turn into something positive, and on a related note, why getting arrested for drunk driving was one of the best things that ever happened to her.

Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup Champion, and six-time winner of the U.S. Soccer Athlete of the Year award. She is the author of the #1 New York Times bestseller Wolfpack. And, together with her wife Glennon Doyle and sister Amanda Doyle, co-hosts the award-winning, critically acclaimed We Can Do Hard Things podcast.

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/abby-wambach

How to Disentangle from Toxic People | Lindsay C. Gibson Jun 26, 2024

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

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Emotionally immature people can wreck your life. One of our most popular guests returns to teach you how to make sure they don't.

Description:

Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.

Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP’s. Her first appearance on our show was one of our most popular episodes of 2022. Now she’s back to offer concrete strategies for handling the EIP’s in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People.

In this episode we talk about:

A primer on the cardinal characteristics of emotionally immature people (EIP’s), how to spot them, and why you might want to
What Lindsay means by “disentangling” from EIP’s, and how to do it
What often happens to your own sense of self when you’re in relationship (or even just in conversation) with an EIP
How to interact with an EIP
How to prevent brain scramble when you’re talking with someone who isn’t making any attempt to understand what you’re saying
How she reacts when she comes across EIP’s in her everyday life
Whether it’s possible to have some immature characteristics without being an EIP
Handling your own emotionally immature tendencies
Whether or not EIP’s can change
The limits of estrangement
Why she encourages “alternatives to forgiveness”

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lindsay-gibson-791

Book Mentioned:

Disentangling from Emotionally Immature People

Other Resources Mentioned:

Lindsay’s first appearance on the Ten Percent Happier Podcast

Additional Resources:

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

How to Deal With Emotionally Immature People (Including Maybe Your Own Parents) | Lindsay C. Gibson Jun 24, 2024

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, Dr. Lindsay C. Gibson, gives advice for dealing with emotionally immature people— whether they are your parents, boss, spouse or childhood friend, she offers practical tools to help navigate these difficult relationships.

Description:

Emotionally immature people (EIP’s) are hard to avoid and most of us, if not all of us, have to deal with them at some point in our lives. These interactions can range from mildly annoying to genuinely traumatic, especially if the emotionally immature people in question are our own parents, which is true for an awful lot of us.

Today’s guest, clinical psychologist Lindsay C. Gibson, gives advice for dealing with emotionally immature people, whether they’re your parents or not. She has written a sleeper hit book on the subject called, Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents.

In this episode we talk about:

The signs of emotional immaturity
Whether or not I’m emotionally immature
What happens to children who are raised by emotionally immature parents, including their signature coping strategies
Why adult children of EIP’s turn to healing fantasies, and how to let them go
How to cope with emotionally immature parents as an adult
What role compassion should and should not play in your relationship with EIP’s
How to heal

Full Shownotes: https://www.tenpercent.com/podcast-episode/lindsay-gibson-2022-rerun

Books Mentioned:

Other Resources Mentioned:

Lisa Feldman Barrett

Help Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod.

Additional Resources:

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

Ted Danson On: Meditation, Marriage, Grief, Joy, And Doing Shrooms With The Cast Of “Cheers” Jun 21, 2024

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

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A self-described “silly man” tells us about what’s really important in life.

Ted Danson has an acting career spanning over four decades. He rose to prominence in the 1980s with his iconic portrayal of Sam Malone in the long-running sitcom "Cheers," earning him critical acclaim and multiple awards. Danson's charisma and acting prowess have since led him to a myriad of diverse roles, including his Emmy-nominated performances in "Damages" and "Fargo." Most recently, he starred in the existential comedy “The Good Place.” Beyond his acting career, Danson is also celebrated for his environmental activism and philanthropy, demonstrating a commitment to making a positive impact beyond the screen. His next venture? A podcast with his old “Cheers” buddy, Woody Harrelson.

In this episode we talk about:

meditation
marriage
hypochondria
grief
what he means when he calls himself a joy junkie
what he learned from being on the TV show “The Good Place”
and that time he did shrooms with his fellow cast members on “Cheers”

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ted-danson

Additional Resources:

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

Can You Get Fit Without Self-Loathing? | Cara Lai Jun 19, 2024

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

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Practical tips to stop judging yourself, chill out about exercise, and start taking better care of your body – from a Buddhist teacher who learned the hard way.

Description:

It’s an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people?

Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane.

In this episode we talk about:

Practices for that moment when you’re getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgment
The surprising things that happened when Cara was forced to stop exercising
A counterintuitive mindfulness practice suggestion for those with exercise routines
When and why you should purposely do things you know are bad for you
Why we often resist ‘being in our bodies,’ why that’s OK, and how to lower the bar on this contemplative cliché–without giving it up
A body-related Buddhist practice she finds to be totally not useful

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cara-lai-787

Other Resources Mentioned:

The Upside of Desire | Cara Lai

The Anti-Diet | Evelyn Tribole

Additional Resources:

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

The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu Jun 17, 2024

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

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What if one of the often overlooked keys to being productive is being lazy? That’s the case you will hear made today by Brother Pháp Hữu, a very impressive young zen Buddhist monk.

Brother Pháp Hữu is a senior Dharma teacher in Thich Nhat Hanh’s International Plum Village Community and abbot of Upper Hamlet, the monks’ community in Plum Village Monastery, a practice center founded by Thich Nhat Hanh in southwest France. Born in Vietnam, he emigrated to Canada as a child. He began training with Thich Nhat Hanh at the age of thirteen when he first entered the monastery to become a monk. Thich Nhat Hanh gave him the name Chân Pháp Hữu, which means “True Dharma Friend.” For more than ten years, he accompanied Thich Nhat Hanh on his international teaching tours as his attendant and assistant. Today, Brother Pháp Hữu is deeply committed to building community and continuing Thich Nhat Hanh’s legacy, bringing his teachings in particular to businesspeople, families, and young adults. Brother Phap Huu is passionate about basketball, music, and developing new approaches to teamwork, leadership, mentoring and coaching, and is a beloved co-host—with journalist, leadership coach, and workshop facilitator Jo Confino--of the Plum Village podcast, The Way Out is In.

In this episode we talk about:

The origin and purpose of something called Lazy Day
What doing nothing looks like in practicality
Why doing nothing is so hard for people
How you can integrate the wisdom of lazy days into your life, even if you can’t carve out a whole day
How laziness in and of itself can be productive and how it allows for a re-examination of our own happiness.
And The geopolitical case for being vs. doing

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/br-phap-huu

Additional Resources:

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

Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari Jun 12, 2024

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On this show, we talk a lot about ways to stop the interpersonal and intrapersonal violence of obsessing about thinness. Today’s episode, though, is a bit of a departure… because this whole dynamic and debate has been deeply disrupted by the advent of Ozempic and other new weight loss drugs, which are technically called GLP1s. This is a controversial and touchy subject, to say the least.

Journalist and best-selling author Johann Hari discusses his latest book Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight-Loss Drugs. He believes drugs like Ozempic are the equivalent of the invention of the iPhone – and will impact all of our lives, whether we like it or not, and whether we take them or not. And in Magic Pill, Hari – who somewhat ambivalently takes Ozempic himself – marinates in the complexity of all of this.

This is Hari’s third time on the show. He has come on before to discuss his books on distraction and depression—entitled Stolen Focus and Lost Connections.

This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering longevity, exercise, and the Buddhist case for laziness.

Related Episodes:

Get Fit Sanely Playlist

Why You Can't Pay Attention - And How to Think About It | Johann Hari

Fighting Depression with Social Connection | Johann Hari

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/johann-hari-2024

The Last Podcast You Ever Need To Hear About Exercise | Shannon Palus Jun 10, 2024

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Five takeaways from a year's reporting on fitness, and why this journalist says it's time to go easier on yourself.

Shannon Palus is a features editor at Slate covering heath, science, and human interest. In 2023, she edited Slate's year-long fitness column, Good Fit, about exercise. Her writing has also appeared in the New York Times' Wirecutter, Scientific American, and the Atlantic.

In this episode we talk about:

How this conversation changed the way Dan thinks about exercise
Why you shouldn’t drive yourself crazy following the latest trends about health and fitness
Why tracking your workouts isn’t always helpful - and remembering that there is always the option to “go slow.”
The importance of remembering that exercise is not one-size-fits-all

Related Episodes:

Can You Get Fit Without Self-Loathing? | Cara Lai — Ten Percent Happier

How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith — Ten Percent Happier

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The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett Jun 05, 2024

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How to overcome inertia and research-backed plans that actually work.

Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University. He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. He has authored nearly 200 scientific papers and is a past president of the Society of Behavioral Medicine.

T. Morgan Dixon is the co-founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members.

Also check out Jeffrey Walker’s podcast, System Catalysts, where they did an episode on Morgan and Dr. Bennett.

This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness.

Related Episodes:

Get Fit Sanely Playlist

The Dharma of Harriett Tubman | Spring Washam

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dixon-bennett

Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner Jun 03, 2024

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Insights from the places on the planet where people apparently live the longest and healthiest lives.

Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.

This is the kickoff official interview of our Get Fit Sanely series. (If you missed it, go back and check out the informal chat I posted on Friday with lead producer, DJ Cashmere). This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness.

In this episode we talk about:

The origin story of the Blue Zones
The nine common denominators, or Power Nine, to longevity.
The surprising information about much maligned foods such as pasta and bread
Why trying to pursue good health can actually work against you
Why the single most important factor in longevity isn’t advertised on instagram
Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally
And some of the critiques and controversies surrounding his work

Related Episodes:

Get Fit Sanely Playlist

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Our Top Takeaways From A Year Of Trying To Get Fit Sanely | Behind The Scenes with 10% Producer DJ Cashmere May 31, 2024

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How to pursue fitness without succumbing to the “subtle aggression of self-improvement.”

The kickoff episode for the latest installment of an occasional series we do here on the show, called Get Fit Sanely (listen to past – and future – episodes here).

In this candid conversation, managing producer DJ Cashmere talks with Dan about how they manage their mindsets on these issues, and how the interviews we’re doing on the subject have and have not impacted them. We’ll also preview the guests for this fresh round of Get Fit Sanely, where we cover longevity, Ozempic (and related weight loss drugs), the latest science on exercise, and the Buddhist case for laziness.

The cost of getting lean infographic.

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How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb May 29, 2024

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Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit."

Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy. Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory.

In this episode we talk about:

How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking
Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us
The differences and the similarities between sense foraging and mindfulness

Related Episodes:

Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel Segal

Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships

Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari

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This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!) May 27, 2024

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The radical shift in perspective that can come when we change our question from “what’s wrong with you” to “what happened to you?”

Dr. Bruce D. Perry, M.D., Ph.D. is the Principal of the Neurosequential Network and a Professor (Adjunct) at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia.

Over the last thirty years, Dr. Perry has been an active teacher, clinician and researcher in children’s mental health and the neurosciences holding a variety of academic positions. His work on the impact of abuse, neglect and trauma on the developing brain has impacted clinical practice, programs and policy across the world. Dr. Perry is the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children and Born For Love: Why Empathy is Essential and Endangered. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing (2021), co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.

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Rethinking Success | Mia Birdsong May 22, 2024

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Radical advice on rethinking success, individualism, and the American dream.

Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River, a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community, Mia maps swaths of community life and points us toward the promise of our collective vitality.

In this episode we talk about:

How to build community
What it looks like in her own life
Mutuality vs reciprocity
How to work with resentment and rejection
The etymological connection between friendship and freedom
The transformative power of asking for help
And why she thinks the idea of bootstrapping—or going it alone—is a kind of self-hatred

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What Happened When A Skeptical Reporter Decided To Investigate The Afterlife | Sebastian Junger May 20, 2024

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The surprisingly common experience of near death experiences and what science still can't explain about them.

Sebastian Junger is the #1 New York Times Bestselling author of The Perfect Storm, Fire, A Death in Belmont, War and Tribe, and In My Time of Dying. As an award-winning journalist, a contributing editor to Vanity Fair and a special correspondent at ABC News, he has covered major international news stories around the world, and has received both a National Magazine Award and a Peabody Award.

In this episode we talk about:

Junger’s near death experience and the impact it had on him
The conclusions he came to after investigation the possibilities of an afterlife
The mysteries of quantum physics and what they might tell us about life and death
How he believes we can all experience awe on a daily basis

Related Episodes:

How Thinking About Death Can Improve Your Life | Alua Arthur

Neil DeGrasse Tyson on Why Having a “Cosmic Perspective” Will Help You Do Life Better

George Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd”

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The Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-Hosted By Dan's Wife, Bianca!) May 15, 2024

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How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most.

Elaine Lin Hering is a former Lecturer on Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She has served as the Advanced Training Director for the Harvard Mediation Program and a Managing Partner for Triad Consulting Group. She has worked with coal miners at BHP Billiton, micro-finance organizers in East Africa, mental health professionals in China, and senior leadership at the US Department of Commerce. She is the author of the forthcoming book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully.

In this episode we talk about:

How we learn silence and self-editing
How we often miscalculate the cost-benefit when it comes to speaking up or staying silent
Elaine’s four steps to learn how to speak up and find your voice
How we can unintentionally silence others, especially those closest to us, and what to do about it

Related Episodes:

How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

How to Call People In (Instead of Calling Them Out) | Loretta Ross

Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!)

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The Science Of Getting Out Of Your Head | Annie Murphy Paul May 13, 2024

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

When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources.

This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain

In this episode, we also talk about:

How to use your surroundings to think better
My favorite of the three areas of this book – thinking with our relationships
Why “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups)
What she called “extension inequality” – that this benefit of the extended mind isn’t available to all people

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

Additional Resources:

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Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro May 08, 2024

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Practical advice from a straight-talking former criminal and occasionally profane dharma teacher.

Vinny Ferraro is 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 Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents.

In this episode we talk about:

Alignment
Vinny‘s concept of “flashing your basic goodness”
Noting practice
The deep satisfaction in not seeking satisfaction
Redirecting awareness
Being an “empathetic witness” for yourself
When to opt for distraction
Not taking what’s not yours
Vinny’s ancestor practice
What is the connection between seeing our family patterns and not taking what is not ours?
How loyal have we been to our suffering?

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The Science Of Overcoming Perfectionism | Thomas Curran May 06, 2024

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Actionable advice on working with one of the few socially acceptable vices.

Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience.

Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough.

In this episode we talk about:

The definition of perfectionism – it’s more than just high standards
The 3 flavors of perfectionism
The surprising findings on perfectionism and gender
Perfectionism VS imposter syndrome
The root of perfectionism
The variables that lead to perfectionism
Thomas’ critiques on capitalism and growth mindset
How to actually implement mantras like “progress not perfection” and “embracing good enough”
4 elements to combat imperfectionism
The recipe for achieving inner abundance
How to make good work without caring what other people think of you?
And parenting and perfectionism

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Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea” May 03, 2024

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Talking creativity and sanity with one of the world’s biggest pop stars.

British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism.

In this episode we talk about:

What she means by radical optimism – and how it applied when she literally fell on stage
How she resists the temptation to fully armor herself
Her famous work ethic and packed schedule
Her non-negotiable daily practices, including meditation
Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone)
And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour
Why she had to write 97 songs to make this one album
And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.”

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The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä May 01, 2024

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A research-backed plan for getting your sh*t together in every possible sphere.

We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.

In this episode we talk about:

What she means by that term, sovereign
The neuroscience of emotion regulation
The science of intuition – and how to work with it when you’re a critical thinker
How our past can unconsciously bind us
The impact of trauma
The latest evidence for the benefits of meditation
And how to cultivate what scientists call Positive Relational Energy

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How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine Apr 29, 2024

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The creator of somatic experiencing shows Dan how to heal trauma through the body.

Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.

Content warning: This episode includes discussions of rape and violence.

In this episode we talk about:

How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
The difference between somatic experiencing and talk therapy
Somatic experiencing practices we can implement into our lives
Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
Practices to fortify us in times of difficulty
Facing mortality

Related Episodes:

Become An Active Operator Of Your Nervous System | Deb Dana

What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo

How to Live with the Worst Things That Ever Happened to You | Stephanie Foo

An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

How to Get Out of Your Head | Willa Blythe Baker

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Rewire How You Talk To Yourself | Ofosu Jones-Quartey Apr 24, 2024

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Buddhist strategies for taming that nagging voice in your head.

Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.

Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more.

As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith.

Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children.

In this episode we talk about:

The relationship between self-compassion and a successful meditation practice
All the reasons people resist self-compassion, and his rebuttals
Whether self-compassion is selfish
How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails
How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits
And how to teach self-compassion to children

Related Episodes:

The Voice in Your Head | Ethan Kross

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The Science Of Self-Compassion | Serena Chen Apr 22, 2024

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How self compassion works, how to practice it, and what the research says about the benefits.

GUEST BIO:

Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley.

In this episode we talk about:

The connection between self-compassion and authenticity
As well as self-compassion exercises that you can incorporate into your daily life
How self-compassion influences the desire for self improvement
How it can lead you to be more understanding of other people
The connection between self-compassion and good leadership
And how self-compassion can apply to parenting as well as to educational realms

Related Episodes:

How to Make Self-Compassion Work for You | Kristin Neff

Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff

Self-Compassion Ain’t Always Soft | Kristin Neff

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How To Handle Literally Anything | Sebene Selassie and Jeff Warren Apr 17, 2024

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

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Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping.

Sebene Selassie 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. She’s based in Brooklyn.

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto.

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.

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October.

Related Episodes:

How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

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

Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/med-party-howtohandle

Additional Resources:

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

Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday Apr 15, 2024

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

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Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents.

Ryan Holiday is a prolific author, whose books include The Obstacle Is the Way, Ego Is the Enemy, and Discipline is Destiny. His newest book, Right Thing, Right Now, comes out in June, and is available for pre-order now. Ryan is also the host of the Daily Stoic Podcast.

In this episode we talk about:

The history and theory of Stoicism, and some of its big names (including a former Vice Presidential candidate)
Premeditatio Melorem, or thinking ahead to the worst possible outcome in order to avoid it
Memento Mori, or being aware of the inevitability of one’s own death
Amor Fati, or “loving one’s fate” as a path to acceptance of reality
Journaling as a key Stoic practice, of talking to oneself on the page
The four Stoic values: Courage, Temperance, Justice, Wisdom
How Stoicism and Buddhism overlap – and how they don’t

Related Episodes:

The Dharma of Artificial Intelligence (AI) | Jasmine Wang & Iain S. Thomas

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

Additional Resources:

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How Thinking About Death Can Improve Your Life | Alua Arthur Apr 10, 2024

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

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Death isn’t the most appetizing topic, but contemplating mortality can be a massive source of motivation, perspective, and even stress relief. In this episode, life lessons from a death doula, who helps people at the end.

Description:

There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.

Our guest today is Alua Arthur, a former attorney who is now what’s called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now.

Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. Her debut memoir, Briefly Perfectly Human: Making An Authentic Life By Getting Real About the End, will be released on April 16, 2024.

This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now.

Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast.

In this episode we talk about:

How death can be a powerful motivator
How consistently being aware that you’re going to die can be a “stress reliever”
The utility of imagining your ideal death
Her view on reincarnation
How the concept of “healing” can sometimes be used as a weapon against ourselves
The importance of not leaving things unsaid
How “hope” at the end of life can sometimes be unhelpful
What surprises her about death
How her work helped her out of her depression
The five steps that you should take when confronting your own death
The harm that can sometimes result from too much medical intervention toward the end of life
The often fraught relationship that vulnerable and marginalized people can have with the medical community
The benefits of thinking about what version of yourself you want to meet on your deathbed
The death meditation that she uses when working with people
What to say and do when you are with somebody who is grieving
And a practice she calls, “The dying things exercise”

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-archive

Where to find Alua Arthur online:

Website: goingwithgrace.com

Social Media:

Book Mentioned:

Briefly Perfectly Human: Making An Authentic Life by Getting Real About the End

Other Resources Mentioned:

Additional Resources:

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

The Science Of Building The Life You Want | Arthur Brooks Apr 08, 2024

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

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Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.

In this episode we talk about:

Myth busting about happiness
The three macronutrients of happiness
The perils of pursuing pleasure
How to be effectively and wisely ambitious
How to ascertain if you have meaning in your life
How to manage your emotions
The difference between healthy and unhealthy envy

Related Episodes:

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/arthur-brooks-754

Myths Of Love, Sex, Dating, And Relationships | Myisha Battle Apr 03, 2024

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

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How our false expectations and misunderstandings about relationships can create an incalculable amount of suffering — and the many problems of the "You complete me" model.

Description:

This episode was part one of our four-part series where we’re counter-programming against the way Valentine’s Day is often celebrated, and examining different kinds of relationships including romantic, friendship, and family.

Today’s guest hews a bit more closely to the traditional Valentine’s Day theme and will do some myth-busting around all the things we tend to get wrong when we talk about romantic relationships.

Myisha Battle is the author of the book, “This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between.” She also hosts the podcast How’s Your Sex Life? Much of her public work focuses on the early stages of relationships, but in her private practice, she counsels people at all stages, and in all kinds of relationships.

Content Warning: Explicit language and conversations about sex.

In this episode we talk about:

Five ways to improve intimacy and connection in romantic partnership
The nuts and bolts of sex, and how we often get intimacy and sex confused in unhelpful ways
Understanding men’s and women’s cycles to depersonalize issues in sex and relationships
The myth of finding “the one”
The orgasm gap
Bromance
And if you’re looking, tips on how to make finding a partner easier

Full Shownotes: https://www.tenpercent.com/podcast-episode/myisha-battle-archive

Where to find Myisha Battle online:

Website: www.myishabattle.com/

Social Media:

Book Mentioned:

This Is Supposed to Be Fun: How To Find Joy in Hooking Up, Settling Down, and Everything in Between

Other Resources Mentioned:

Alain de Botton’s Why You Will Marry the Wrong Person
The School of Life
#418. How Not to Ruin Your Relationships | Drs. John & Julie Gottman
#213: Mating in Captivity, Esther Perel
#464. How to Keep Friendships From Imploding | Esther Perel
Half the World Has a Clitoris. Why Don’t Doctors Study It?
Michael Vincent Miller’s Intimate Terrorism
Esther Perel’s Mating in Captivity

Additional Resources:

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

Modern Life Is Making You Sick, But It Doesn’t Have To | Dr. Gabor Maté Apr 01, 2024

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

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Hidden sources of stress — and how to beat them. Also: the myth of normal, the necessity of being disillusioned, and the disutility of comparing your suffering.

Description:

There’s so much to be grateful for in modern medicine. We can all agree that we would not do as well in a world with no Advil or dentistry. And yet, our guest today, who is a renowned doctor, says modern medicine is overlooking something crucial: the pernicious impact that modern living has on our minds and bodies. In other words, we are surrounded by these hidden societal and structural sources of stress and we aren’t thinking about how to treat and prevent these factors that are degrading our happiness and our immune systems.

Dr. Gabor Maté is a bestselling author with an expertise on everything from stress to addiction to ADHD. His latest book is called, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture

Content Warning: This episode has mentions of child abuse, sexual trauma, suicide and addiction

In this episode we talk about:

What he means by “the myth of normal”
How diseases, such as autoimmune conditions, are an “artifact of civilization”
How to begin to tackle what Dr. Maté calls, “the social sources of illness”
His definition of trauma and the difference between “big T traumatic events” and the trauma of “wounding”
How trauma in society is so normalized that we don’t even recognize it
Whether the term trauma is overused
Why comparing suffering is a fruitless endeavor
What he means by “the necessity to be disillusioned”
The power and possibility of psychedelics
Why he thinks we should incorporate shamanic medicine into our western medical framework
And what he means by “undoing self-limiting beliefs” and how these beliefs show up in our everyday lives

Full Shownotes: https://www.tenpercent.com/podcast-episode/gabor-mate-archive

Where to find Gabor Maté online:

Website: drgabormate.com

Social Media:

Books Mentioned:

Other Resources Mentioned:

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Additional Resources:

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How To Get Ahead At Work, Buddhist-Style | David Nichtern Mar 27, 2024

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

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Buddhist strategies for making money and being creative.

Meditation teacher David Nichtern believes that business can be, in his words, an essential spiritual practice. He has been practicing and teaching meditation for over 40 years. He’s also the author of a book, Creativity, Spirituality, and Making a Buck. And he hosts a podcast by the same name. He began his career as a successful composer, producer, and guitarist. He’s recorded and played with Stevie Wonder, Jerry Garcia, Lana Del Rey, Paul Simon, and others. Recently, he’s become an entrepreneur, founding an online mindfulness based education platform called Dharma Moon.

You can check out the video series based on his latest book, here. And on June 14, David’s leading a 100 Hour Mindfulness Teacher Training. For more info, check out the Dharma Moon website.

Related Episodes:

Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside

A Buddhist Approach to Money Worries | Ethan Nichtern

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/david-nichtern

How To Stop Worrying About What People Think Of You | Michael Gervais Mar 25, 2024

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

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Why fear of other people’s opinions (FOPO) holds us back, and what to do about it.

Michael Gervais is a high performance psychologist and the host of the Finding Mastery podcast. His new book is called The First Rule of Mastery: Stop Worrying About What People Think of You.

In this episode we talk about:

A handy new acronym: FOPO, Fear of People’s Opinions
How the evolutionary roots of our desire for social acceptance work against us in the modern world
Why caring about what others think is not the same thing as worrying about what others think
The difference between a purpose-based identity and a performance-based identity
The anti-FOPO power of things like: imagination, journaling, meditation, social support, and considering your mortality
Why focusing less on yourself can be the greatest bulwark against FOPO

Related Episodes:

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/michael-gervais-returns

An Anti-Hustle, Pro-Rest Approach To Work | Christina Wallace Mar 20, 2024

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

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How to build a career that is sturdy, meaningful, and doesn’t burn you out.

Description:

Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this.

In this episode we talk about:

how to design a portfolio life for yourself
her philosophy of ambition
how to create the freedom to fail
how to engage in sane time management.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallace

Additional Resources:

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How To Be Productive Without Burning Out | Cal Newport Mar 18, 2024

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Slow productivity: achievement without burnout.

Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.

In this episode we talk about:

How overload culture wears us out and makes us less productive
The rise of “pseudo-productivity” in office culture
The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over quality

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745

Additional Resources:

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The Upsides And Downsides Of Living A More Examined Life | Matt Harris Mar 13, 2024

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Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.

Matt Harris is partner at Bain Capital Ventures, where he’s developed an expertise in Fintech, or financial technology. He’s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.

In this episode we talk about:

Practical tips from Joseph Goldstein
The books that have been integral to Matt's process
Tips on starting a practice.
The biggest issues for meditators
How not to try too hard
How awareness of the ego impacts work,
The upsides and downsides of living a more examined life.

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

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Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743

Additional Resources:

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

Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence Mar 11, 2024

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

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We explore the intellectual and practical aspects of these mystical and esoteric concepts.

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 Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

Why Joseph has become more comfortable talking about these concepts as he’s gotten older
Why karma should not be seen as a deterministic principle that rules every aspect of our lives
The connection between karma and past lives
What he thinks about the concept of free will and how it relates to karma
And why skeptics would do well to adopt a mindset characterized by the “willing suspension of disbelief”

Additional Links:

Joseph’s Dharma Seed Talk: Understanding Karma

Dipa Ma: The Life and Legacy of a Buddhist Master

Free Will by Sam Harris

IMS’s Forest Refuge Program

The Barre Center for Buddhist Studies

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.
Nirvana | Joseph Goldstein

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742

Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” Mar 06, 2024

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

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A Buddhist psychiatrist (and one of the key players in Dan’s meditation career) talks about the overlap between Freud and the dharma.

Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

In this episode we talk about:

The insubstantial nature of thoughts
Staying present through anything without clinging or condemning.
Turning down the ego and focusing on others
How you transform your neuroses from monsters to little shmoos.
And whether 10% is the right number?

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.
Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th

Additional Resources:

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

Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow) Mar 04, 2024

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Am I a bad meditator if I don’t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What’s the food like?

Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.

In this episode we talk about:

Whether or not you’re a bad meditator if you don’t go on a retreat
What the specifics of a retreat entails
How you stay silent for days on end
And how to actually get into a meditation retreat

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow

Additional Resources:

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

Deepak Chopra On: Consciousness, Quantum Physics, Handling Criticism, And The Benefit Of Contemplating Your Own Death Feb 28, 2024

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

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A wide ranging interview with one the biggest and most controversial names in the self-help world.

Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now.

In this episode we talk about:

Deepak’s definition of the quantum field
How Deepak handles criticism
The concept of creative intelligence
Breathing techniques, including vagal breathing and box breathing
The benefits of imagining your own death
The exercise of returning to your zero point
The concept of the body as a verb
And the difference between the localized 'I' and the non-local 'I'

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan’s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/deepak-chopra

Here's What I Learned From Writing A Whole Book About Meditation | Dan Harris Feb 26, 2024

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

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The tables have turned: Dan is interviewed by two of his producers.

This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan’s book, where two of Dan’s producers, DJ Cashmere and Lauren Smith, interview him.

We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned… Both while writing the book and subsequently.

We talk about concepts such as “Respond, not react,” why our faults aren’t our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan’s doing on the score.

To order the revised tenth anniversary edition of 10% Happier: click here

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary

Additional Resources:

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The Science of Effective Communication | Charles Duhigg Feb 21, 2024

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The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.

Charles Duhigg is a Pulitzer Prize–winning journalist and author of the bestselling The Power of Habit and Smarter Faster Better. His new book is called Supercommunicators.

In this episode we talk about:

How he defines super communicator
The four rules for a meaningful conversation
How and when to deploy vulnerability
How to transform shallow questions into deep ones
The fast friends procedure
And how to form the habits of becoming a supercommunicator

Related Episodes:

Dan Clurman and Mudita Nisker on communication
Daniel Goleman on emotional intelligence and optimal performance

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/charles-duhigg

Additional Resources:

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

The Science of Generosity: Why It Makes You Happier and How To Do It Effectively (It Doesn’t Need To Involve Money) | Chris Anderson Feb 19, 2024

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

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How to cultivate a generosity mindset— and make a good thing less boring.

Chris Anderson is the curator of TED. He is the author of New York Times bestseller TED Talks and has overseen the introduction of, among others, the TEDx program, the TED-Ed initiative, and the Audacious Project, a bold new philanthropic model to inspire change at scale. His newest book, Infectious Generosity: The Ultimate Idea Worth Spreading, is out now.

In this episode we talk about:

How to create a generosity mindset
The audacious and daunting goal he recommends for annual giving
And the promise of the Internet as a tool to dramatically amplify human kindness

Related Episodes:

Adam Grant, The Benefits of Generosity

Generosity | Bonus Talk with Norman Fischer

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An Antidote to Autopilot | John R. Miles Feb 16, 2024

Three tools for living a “passion-struck” life.

John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

In this episode we talk about:

A visualization technique for setting your priorities
Why “autopilot” is the wrong metaphor for an unlived life
The five “transition points” on “the journey to becoming passion struck”

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How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren Feb 14, 2024

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

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A master class in equanimity. It’s the latest installment of our Meditation Party series. Live from Omega.

Sebene Selassie 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. She’s based in Brooklyn.

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto.

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October.

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Related Episodes:

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

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

Nirvana | Joseph Goldstein

A More Relaxed Way to Meditate | Alexis Santos

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Science-Based Tools for When You’re Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz Feb 12, 2024

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

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Simple tools you can knit into your life both for when you’re actively freaking out, and for preventing future trips down the anxiety toilet.

Dr. Jenny Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is out now.

In this episode we talk about:

The difference between stress and anxiety
Jenny’s take on the use of benzodiazepines
What she means by, “negative core beliefs”, and how to untangle ourselves from them
How to prepare in advance for stressful situations
The benefit of giving yourself a deliberate panic attack
And why stress, while uncomfortable, is actually part of a healthy and meaningful life

Additional Links:

How to Be Single and Happy by Dr. Jenny Taitz

Breathe • Calm down • Meditate

Three-Minute Breathing Space

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jenny-taitz-730

How Not to Ruin Your Relationships | Drs. John & Julie Gottman Feb 07, 2024

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What 40 years of research tells us about how to cultivate good relationships in our lives.

World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work.

Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy.

In this episode we talk about:

how to talk (and listen) to your partner in moments of conflict
what to do before you start trying to solve a problem together
why “there’s no such thing as constructive criticism”
the details of John’s research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorced
how the Gottmans themselves do when it comes to operationalizing their findings/advice
how and why betrayal occurs
when a couple should consider separating
the role mindfulness can play in healthy relationships
and the role of humor in relationships.

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gottmans-418-rerun

Additional Resources:

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

Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman Feb 05, 2024

Conflict doesn’t have to suck. These iconic relationship researchers tell us how.

Fight Right: How Successful Couples Turn Conflict Into Connection is the name of a new book by esteemed guests Dr. John Gottman and Dr. Julie Gottman.

They are the co-Founders of The Gottman Institute and have completed over 40 years of research with more than 3,000 couples. John is the researcher; Julie the clinician. They have written several books together, including Eight Dates and The Love Prescription.

Even though the majority of the Gottmans’ research is on couples, the advice is applicable to all types of relationships.

In this episode we talk about:

The three principle conflict styles
Why we often don’t understand what it is we’re fighting about
Perpetual problems vs. Solvable problems
Why the first three minutes of an argument are key
The simple sentence to use at the beginning of an argument
How to downregulate defensiveness in an argument
Why the Gottmans’ believe there is no such thing as constructive criticism
Why apologizing quickly isn’t always the right move
When a fight might spell the end

Related Episodes:

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Full Shownotes: http://tenpercent.com/tph/podcast-episode/gottmans-726

From The Puzzler with A.J. Jacobs | Dan Harris Feb 02, 2024

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

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We’re dropping a fun little treat in your feed today: it’s an episode of The Puzzler, a new podcast from writer A.J. Jacobs, who was my guest on Ten Percent Happier at the beginning of December. His new book, also called The Puzzler, is all about his exploration of the world of puzzles – everything from word games to jigsaw puzzles to Sudoku and beyond – and how what he calls “the puzzle mindset” can really improve your life.

So then he asked me to be his guest on The Puzzler, a daily podcast that he hosts, with so-called “celebrity” guests trying to do puzzles. I’ve said before that I’m not really a puzzle guy, but A.J. is a delight and it was a lot of fun getting to be on his show – and that’s the episode we’re sharing with you today. You can find “The Puzzler with A.J. Jacobs” wherever you get your podcasts. And thanks, A.J., for having me.

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Additional Resources:

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The Science of Breathing | James Nestor Jan 31, 2024

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You may be breathing wrong. Here’s how to fix it.

At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor, argues that many of us, of all things, are breathing incorrectly but that by fixing our breathing, it can help with both physical and psychological ailments.

Nestor is a science journalist who wrote a book called, Breath: The New Science of a Lost Art, which spent 18 weeks on the New York Times bestseller list and was translated into more than 35 languages.

In this episode we talk about:

How Nestor got interested in breathing in the first place
Why we are the worst breathers in the animal kingdom
The importance of posture
The deleterious effects of mouth breathing
Why we need to chew more
The relationship between breathing and anxiety
The relationship between breathing and sleep
And we dive into a variety of breathing exercises

Where to find James Nestor online:

Website: www.mrjamesnestor.com

Social Media:

Book Mentioned:

Breath: The New Science of a Lost Art

Other Resources Mentioned:

Related Episodes:

Three Lessons from Happiness Research | Emma Seppälä

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-nestor-rerun

Additional Resources:

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

Dan Savage On: How to Handle Disappointment in Your Relationships, How to Get Better at Sex, and Why a 'Couple' is an Illusion Jan 29, 2024

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

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Dan Savage has been writing the popular sex-advice column Savage Love for over thirty years. He also hosts the Savage Lovecast and is the author of numerous books. In 2010 Dan and his husband founded the It Gets Better Project, which was designed to give hope to LGBTQ kids. It was seen all over the world–and won an Emmy.

In this episode we talk about:

How to handle disappointment and jealousy
How to get better at sex
Why so many couples lose their spark and what to do about it
How to date in the era of apps
Why it’s so hard for straight couples to talk about sex
Dan’s contention that the idea of a ‘couple’ is an illusion

Related Episodes:

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For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-savage-723

The Science of Quitting: How, When, and Why to Do It | Julia Keller Jan 24, 2024

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Sometimes perseverance is overrated. An argument for strategic quitting.

Julia Keller is a Pulitzer Prize-winning journalist, novelist, and playwright. She has a Ph.D. in English Literature from The Ohio State University and has taught at Princeton University, the University of Chicago, and the University of Notre Dame, and was a Nieman Fellow at Harvard University. She was the chief book critic at The Chicago Tribune for many years before quitting the world of daily journalism to write books.

In this episode we talk about:

The history behind why quitting gets such a bad rap
What happens in our brains when we quit
Why we don’t give enough credit to quitting
The myth of perseverance
How to talk to our children about healthy quitting
The power of having a community of quitters

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/julia-keller

Additional Resources:

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The Science of Rescuing Your Attention Span | Gloria Mark Jan 22, 2024

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Our ability to focus is not lost, it’s just changing. Here’s what we can adapt.

Here’s a horrifying fact: the average attention span has now declined to just 47 seconds on any particular screen. 47 seconds! How did this happen? How can we get anything done this way?

Today we’re going to meet the scientist who’s done this research, find out what’s driving this, and what we can do about it. And the good news is we really can do things about this.

We're experiencing a fundamental shift in how we think, work, and focus. It shows up in our blizzard of notifications, zoom fatigue, task switching, and burn out.

Dr. Gloria Mark is the Chancellor’s Professor of Informatics at the University of California, Irvine. She has been a visiting senior researcher at Microsoft Research since 2012. She’s written a book called Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity

In this episode we talked about:

Four myths about attention and technology
The problem with frequent task-switching
The surprising (to me) value of rote or mindless activities
How to recognize when we are most distracted
How to design your day based on your attentional resources
How practicing forethought can help boost our attention and focus
And Her thoughts on digital detoxes

This episode is part of the latest installment of an occasional series we do, called Sanely Ambitious. If you missed last week's episodes, go check them out. We talked about the science of optimal performance, and also the science of failure, meaning how to fail well. Coming up on Wednesday we’re gonna talk about what the research says about when to quit, not just your job, but any endeavor. We will put links in the show notes.

Related Episodes:

The Science of Optimal Performance—at Work and Beyond | Daniel Goleman

The Science of Failing Well | Amy Edmondson

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The Science of Failing Well | Amy Edmondson Jan 17, 2024

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

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A Harvard Business School professor discusses how to get good at “intelligent failure.”

Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School. Her latest book is called the Right Kind of Wrong. Her research examines psychological safety and teaming within and between organizations.

In this episode we talk about:

The problems of shame, perfectionism, and social media
How not to get caught up in analysis paralysis
The importance of self-compassion and a growth mindset
The benefits of worrying with someone else
Why redundancy is your friend
How to discuss failure without assigning blame
Why accepting your smallness can be freeing
Taking the time to learn from failure
The cognitive framework: stop, challenge, and choose
How to have a healthier relationships with anxiety and failure
Creating a culture of psychological safety
Recognizing that not everybody in society has the same permission to take risks

Related Episodes:

Self-Compassion Ain’t Always Soft | Kristin Neff

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amy-edmondson-2023

Additional Resources:

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

The Science of Optimal Performance—at Work and Beyond | Daniel Goleman Jan 15, 2024

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

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How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence.

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman— his friends call him Danny—-has been thinking and writing about optimal performance for decades. He’s perhaps best known for his book, Emotional Intelligence. He’s a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today’s most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He’s got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

How to train your mind for optimal states
How to reduce burnout
How to develop and deploy empathy in a work setting
How to give feedback
A productivity hack that involves only doing the easy stuff
The 4 parts of emotional intelligence—and how to get better at each
And the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It’s a great lineup.

Daniel Goleman’s online Emotional Intelligence Program

Related Episodes:

A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei

#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

The Science of Emotional Intelligence | Daniel Goleman

#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

#436. Brené Brown Says You're Doing Feelings Wrong

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Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents Jan 12, 2024

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

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The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese’s Book Club selection, which has sold nearly three million copies.

Photo Credit: Alexandra Hedison

In this episode we talk about:

The concept of embodiment
Undoing harmful deep conditioning around hustle and diet culture
The role of Internal Family Systems in Glennon’s life

Related Episodes:

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

Additional Resources:

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How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith Jan 10, 2024

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

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Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.

Virginia Sole-Smith is the bestselling author of Fat Talk: Parenting in the Age of Diet Culture and The Eating Instinct: Food Culture, Body Image and Guilt in America. She also writes the Burnt Toast newsletter, hosts the Burnt Toast Podcast, and frequently contributes to The New York Times and other publications.

In this episode we talk about:

The actual connections between health and body size
The severe limitations of many of the most popular approaches to weight loss
Nuanced strategies for disentangling from diet culture
How to exercise without a hidden agenda of trying to wrench your body into a specific shape
The idea that food doesn’t have a moral value
The relationship between men, exercise, food, and diet culture
How our kids are getting caught up in diet culture, and what parents can do about it
What Virginia's smartest critic would say about her contentions
Her take on Ozempic

Related Episodes:

Dharma teacher Cara Lai on mindfulness and exercise
Jud Brewer on “The Hunger Habit”
Evelyn Tribole on “The Anti-Diet”

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith

The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer Jan 08, 2024

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

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Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.

Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called The Hunger Habit: Why We Eat When We’re Not Hungry and How to Stop.

In this episode we talk about:

The scientific evidence behind Dr. Jud’s approach
The difference between satisfaction and contentment
The difference between hedonic and homeostatic hunger
Why changing behavior may not require you to dig into your past
“Unforced freedom of choice”
The “bigger better offer”
The “pleasure plateau”
Habits vs. addictions
“The hunger test”
The Buddha’s advice on eating
Whether or not we can still eat gummy worms

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger

How to Keep Going When Things Get Hard | Bryan Stevenson Jan 05, 2024

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Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.

Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama—an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir Just Mercy, which was made into a feature film, and the subject of an HBO documentary, True Justice. He is also a MacArthur “Genius,” a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.

In this episode we talk about:

Bryan’s “non-negotiables,” including exercise, music, and mindfulness
The necessity of “proximity”
How he manages fear, anger, and hatred
How he cultivates hope and faith in the face of overwhelming odds

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson

Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy Jan 03, 2024

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

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Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.

Pema Chödrön was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche.

In this episode we talk about:

How to deal with difficult people and set boundaries
Having a sense of humor about our own foibles and failings
Keeping a sense of ok-ness in the face of whatever happens
Why coming from a place of love doesn’t preclude us from getting angry or standing up for what we believe in
Keeping a sense of humor when we’re setting intentions or taking a vow so we don’t set ourselves up for failure
The actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empowering
Why putting others first doesn’t mean leaving yourself out of the equation
How healing yourself can affect your relationships with other people and create a virtuous circle
Taking a "one person at a time" approach to suffering

Related Episodes:

The Dalai Lama’s Guide To Happiness

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024

How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn Jan 01, 2024

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

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Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of “the story of me.”

Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He’s written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.

In this episode we talk about:

The nitty gritty practicalities of starting a practice
How he’s learned to be more relaxed about his practice—including advocating for meditating in bed
How to practice being fully present with no agenda
How investigating your motivations—something most people don’t do— can help you be more mindful
How to practice letting go of “the story of me”

Related Episodes:

Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-2024

Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort Dec 29, 2023

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

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The star of SNL and Barry discusses how he channels his anxiety into his work. Plus, an imitation of Joseph Goldstein.

Bill Hader has made the transition from being a master of stand-out characters and impressions on eight seasons of Saturday Night Life to becoming a true multi-hyphenate by creating, directing, writing, producing and starring as a burned-out assassin trying to break into Hollywood as an actor in HBO’s award-winning and critically lauded dark comedy, Barry.

In this episode we talk about:

How Bill deals with anxiety
His panic attack on live television
His love of directing and the importance of having the right collaborators

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/bill-hader

Additional Resources:

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

Esther Perel on the One Thing That Will Improve the Quality of Your Life Dec 27, 2023

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

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The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.

Esther Perel is a psychotherapist and bestselling author. She has a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her TED Talks have garnered more than 40 million views and her books, Mating in Captivity and The State of Affairs, are huge bestsellers. Esther is also the host of the hit podcast Where Should We Begin?

In this episode we talk about:

How to get around the obstacles that hinder connection with other people
The role of conflict in relationships and why we shouldn’t be afraid of it
Ways to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of life
And the simple thing you can do right now to make yourself happier

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Lessons From the World’s Longest Scientific Study of Happiness | Dr. Robert Waldinger

How to Keep Friendships From Imploding | Esther Perel

Mating in Captivity | Esther Perel

Love in the Time of COVID | Esther Perel

Esther Perel: Turning Conflict Into Connection

Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables

Additional Resources:

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

The Science of Making — and Keeping — New Year’s Resolutions | Hal Hershfield Dec 25, 2023

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

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A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).

Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA’s Anderson School of Management, and the author of Your Future Self: How to Make Tomorrow Better Today. His research on future selves has been featured in the New York Times, the Wall Street Journal, the Washington Post, as well as the Harvard Business Review and Psychology Today.

In this episode we talk about:

What he means by a future self, and why thinking about your future self will help you make better decisions
How to think about your future self without neglecting the present moment
The importance of commitment devices, and what they are — including some which you can even adopt right now
The importance of breaking down big goals to make them achievable
How to reframe commitments so that you actually stick to them
The role of mental time travel to help you actually do what you say you want to do

Related Episodes:

How to Change Your Habits | Katy Milkman

Atomic Habits | James Clear

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/hal-hershfield

Additional Resources:

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

How to Actually Be Present | Matthew Brensilver Dec 22, 2023

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

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Tackling one of the best known contemplative clichés: being in the present moment and “inhabiting the now.”

Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each summer, he lectures at UCLA’s Mindful Awareness Research Center on the intersections between mindfulness, science and psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.

In this episode we talk about:

What being present actually means
What to do when Buddhist teachings or meditation instructions feel out of reach
What to do when a memory arises in meditation, especially a difficult one
The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction
The benefits of going on meditation retreats
Distinguishing between true alarms and false alarms

Related Episodes:

Why Self-Hatred Makes No Sense | Matthew Brensilver

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023

For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski Dec 20, 2023

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

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A slew of evidence-based, ready-to-try-today interventions we can use to “complete the stress cycle.”

Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She’s also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.

Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including “Beyond Burnout Prevention: Embodied Wellness for Conductors.” She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle

In this episode we talk about:

The three characteristics of burnout
The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress
What they call the “real enemy”
How to create a “bubble of love”
The evidence-based interventions you can try right away

Related Episodes:

Optimizing Your Stress | Modupe Akinola

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun

The Science of Training Your Attention | Dr. Amishi Jha Dec 18, 2023

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

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How to stay focused, fight distraction, and function at your peak.

Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind.

In this episode we talk about:

What peak mind is
Why meta awareness is important to practice and achieve peak mind
The suite of mindfulness-based attention training practices
Why humans developed attention in the first place
Using the flashlight and floodlight metaphors to help us understand different types of attention
The mental pushup for attention: focus, notice, and redirect
The attention benefits for high stress populations who engage in contemplatives practices
Multitasking vs. monotasking
The real life and death consequences of confirmation bias
Part of the reason why we may be experiencing a crisis of attention
Giving our mind the freedom to choose where it goes next

Related Episodes:

Why You Can’t Pay Attention - And How to Think Deeply Again | Johann Hari

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023

5 Ways To Get Over Yourself | Pascal Auclair Dec 15, 2023

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

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Understanding the Buddhist concept of “the five aggregates.“

Pascal Auclair has been immersed in the study and practice of Buddhist teachings since 1997. He has participated in retreats in Asia and America with renowned masters from both monastic and secular backgrounds. Pascal completed four years of teacher training with Joseph Goldstein and Jack Kornfield of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. Pascal teaches mainly in North America and Europe. He is one of the founding members of True North Insight, where he teaches and acts as a mentor.

In this episode we talk about:

How the five aggregates got Auclair hooked on Buddhist practice and philosophy
The five aggregates as a way to work with difficulty
Living with the non-negotiable prospect of dying
Paying attention to pleasant, unpleasant, and neutral feeling tone
Meditation training as a way to understand that experiences are conditional

Related Episodes:

Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair

Dharma Seed

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-rerun-2023

From Happier with Gretchen Rubin | The Happiness Project: Revisited Dec 15, 2023

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

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Next year marks the fifteenth anniversary of Gretchen Rubin’s #1 New York Times bestselling book, The Happiness Project. To celebrate, she’s leading a one-time, one-year course called “The Happiness Project: Revisited.” In this bonus excerpt from the course, Gretchen and Elizabeth explore the lessons Gretchen has learned over the years, talk about her plans to do a new happiness project in 2024, and discuss how other people can do their own happiness projects.

You can learn more and sign up here—plus, get 30% off through December 31st with code THPR30DEC.

The Anti-Diet | Evelyn Tribole Dec 13, 2023

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

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The interview that changed the way Dan relates to food.

Evelyn Tribole, MS, RD, CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written ten books including the bestsellers Healthy Homestyle Cooking and Intuitive Eating (co-author). Her newest book is the Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food.

In this episode we talk about:

How meditation practice and intuitive eating are similar
The difference between mindful eating and intuitive eating
Why gentle nutrition is the last principle of intuitive eating
How to rethink negative body image
Why you can’t tell how healthy a person is by looking at their body
Why it’s important not to talk about food in moralistic terms
How to make peace with and rethink our relationship with food

Related Episodes:

How to Embrace the Anti-Diet | Christy Harrison

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023

How to Set Boundaries | Nedra Glover Tawwab Dec 11, 2023

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

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A comprehensive strategy for setting and maintaining boundaries—and respecting other people’s boundaries.

Nedra Glover Tawwab, MSW, LCSW, is the author of bestsellers Drama Free and Set Boundaries, Find Peace. She is a licensed therapist, and sought-after relationship expert and has practiced relationship therapy for 15 years. Tawwab is the founder and owner of the group therapy practice, Kaleidoscope Counseling.

In this episode we talk about:

The definition of boundaries
Leading with love when it comes to boundary setting
Tawwab’s taxonomy of boundaries
How to summon the courage to set and maintain boundaries, even when it's hard
How to respect other people's boundaries, even when they aren't clear about what they might be

Related Episodes:

How to Handle Family Drama | Nedra Glover Tawwab

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun

Kelly Ripa On: The Upside of Anxiety, the Case for Marriage Counseling, and Growing Older in Public Dec 08, 2023

The longtime TV host and actor talks about working onscreen with her husband, her fear of public speaking, and what she does instead of sitting meditation.

Kelly Ripa is one of the most powerful voices in media with a career at ABC spanning over 30 years. She's the author of the NY Times Bestseller, Long-Winded Short Stories and the host of her new podcast "Let's Talk Off-Camera" on Stitcher Podcasts.

In this episode we talk about:

What it’s like to work with her husband
The value of marriage counseling, even when you’re not on the cusp of divorce
Her resistance to meditation, and what she does instead
The upsides of anxiety
Her surprising fear of public speaking
Menopause and the whole idea of “growing old gracefully,” whatever that means

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690

Additional Resources:

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

Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers Dec 06, 2023

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

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Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris.

Sam Harris is a neuroscientist, philosopher, and author of five New York Times best sellers. His work covers a wide range of topics—neuroscience, moral philosophy, religion, meditation practice, political polarization, rationality—but generally focuses on how a growing understanding of ourselves and the world is changing our sense of how we should live. His books include The End of Faith, The Moral Landscape, Free Will, Lying, and Waking Up. Sam hosts the popular Making Sense podcast and is the creator of the Waking Up app, which offers a modern approach to living a more examined life, through both in-depth mindfulness training and secular wisdom. Sam has practiced meditation for over 30 years and has studied with many Tibetan, Indian, Burmese, and Western meditation teachers, both in the United States and abroad. He holds a degree in philosophy from Stanford University and a Ph.D. in neuroscience from UCLA.

In this episode we talk about:

The psychological benefits of quitting Twitter
Vipassana meditation vs. Dzogchen
The practice of looking for the looker
Sam’s views on the metaphysics of meditation and psychic powers

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-harris-2023

Ancient Secrets to Modern Happiness | Tamar Gendler Dec 04, 2023

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

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What the ancient Greek philosophers discovered about how to do life better.

Tamar Gendler is dean of the Faculty of Arts and Sciences, Vincent J. Scully Professor of Philosophy, and Professor of Psychology and Cognitive Science at Yale University. Her Open Yale course “Philosophy and the Science of Human Nature” has hundreds of thousands of views. An updated version of this course will be available on the Coursera website this spring.

In this episode we talk about:

The tension between our animal nature and our spiritual/intellectual nature
How to define concepts such as “virtue”, “morality” and “the soul”
Whether living a moral life actually makes you happy
The similarities and differences between ancient Greek philosophy & Buddhism
And how Tamar has applied all of this to her own life

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tamar-gendler

Jack Kornfield & Yung Pueblo On: How To Meditate When You’re Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion Nov 29, 2023

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

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One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.

Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He holds a Ph.D. in clinical psychology and is a founding teacher of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.

Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego’s books are Inward, Clarity & Connection, Lighter, and The Way Forward.

In this episode we talk about:

How and why to maintain a daily meditation practice
The importance of community
The limits of the thinking mind
How to handle conflict
How to love without being attached

Related Episodes:

Jack Kornfield talking about forgiveness and uncertainty on the pod
Yung Pueblo’s past appearance on the pod
Dan Clurman and Mudita Nisker on effective communication

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Further resources:

Diego's latest book: The Way Forward
Diego’s Newsletter
Diego’s Instagram
Wisdom Ventures
A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo

How to Reframe Your “Problems” as “Puzzles” | A.J. Jacobs Nov 27, 2023

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

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A counterintuitive way to become more clear, creative, and persistent, via a writer who calls himself a “human guinea pig.”

A.J. Jacobs is an author, journalist, podcaster, and human guinea pig. His new podcast “The Puzzler” is produced by iHeart and is in the Top 20 Apple Podcasts. He has written four New York Times bestsellers that combine memoir, science, humor and a dash of self-help. Among his books are “The Year of Living Biblically” and “The Know-It-All.” He has told several Moth stories, has given several TED talks that have amassed over 10 million views. His latest book is “The Puzzler,” which Booklist called “ridiculously entertaining,” and The New York Times called “a romp, both fun and funny.”

In this episode we talk about:

The “puzzle mindset” and how it can change the way you approach your problems
Creating a puzzle that will take billions of years to solve
How puzzles can help us during dark times
The dark side of the puzzling world
How his gratitude project made him better at talking to himself
Learning to appreciate everyday objects and people he sees all the time
How pretending to be a good person helped him actually learn to be one – most of the time

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aj-jacobs-688

Additional Resources:

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

How To Be Less Anxious and More Useful in a Chaotic World | Oren Jay Sofer Nov 22, 2023

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

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Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all.

Oren Jay Sofer teaches meditation and communication internationally and has practiced Buddhist meditation since 1997. He holds a degree in comparative religion from Columbia University and is a Certified Trainer of Nonviolent Communication and a Somatic Experiencing Practitioner for the healing of trauma. Born and raised in New Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love.

In this episode we talk about:

26 qualities for both navigating and positively impacting a chaotic world
What inspired the title of his newest book
Why the cultivation of attention and aspiration can be transformative tools
How mindfulness isn’t just about feeling good
Why joy can help us to persevere through challenges
And How to reframe the concept of devotion so that it can apply to your everyday life

Related Episodes:

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart

Can Anxiety Be a Gift? | Dr. David Rosmarin Nov 20, 2023

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

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This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.

Dr. David H. Rosmarin is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of Center for Anxiety, which services over 1,000 patients/year in multiple states. His most recent book is Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You.

In this episode we talk about:

The difference between anxiety and stress
How anxiety and distress can, paradoxically, improve our relationships with ourselves and others
Why he’s a proponent of exposure therapy
How anxiety can be transmuted into love
Why we often use anger to cover up fear and anxiety
And the spiritual benefit of thinking the worst

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/david-rosmarin

Good Conflict | Amanda Ripley | An Episode From “On Being” Nov 17, 2023

Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me. It's from a great show that I'm sure many of you have heard of, On Being with Krista Tippett. It's been around for decades, and it explores the question of what it means to be human, how to do life better, how to live with each other in complex times.

Krista Tippett is a recent friend of mine, somebody who I have long admired and really, like – she was on the show just recently. They've got a new season of their show going right now, over on the On Being feed, which I highly recommend you check out. They're doing episodes on the intelligence of the human body, what AI might be calling us to as human beings, and much more.

They've also got a 20 year archive of conversations with people like Mary Oliver, John O'Donohue, and Desmond Tutu, which is pretty extraordinary. And this conversation, which, as I mentioned earlier, has had a big impact on me seems unfortunately quite relevant. It's about conflict and how to do it right: the difference between healthy conflict, which is an unavoidable part of life, and high conflict, which we see all around us these days, but which is avoidable.

Become an Active Operator of Your Nervous System | Deb Dana Nov 15, 2023

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

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Practical tools for regulating your nervous system in stressful times.

Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.

In this episode we talk about:

What polyvagal theory is
The case for understanding our nervous system
The practical tools and exercises for changing our nervous system and learning to become more regulated
The fact that our nervous systems aren’t simply isolated, self-contained phenomena – they are social structures
Our responsibilities for our own nervous system and the nervous systems of others

Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerun

A Radical Strategy for Dealing With Difficult People | Father Gregory Boyle Nov 13, 2023

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We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.

Father 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 has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame’s 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir.

In this episode we talk about:

How Homeboy Industries began 34 years ago
Boyle’s practices for working with stress
What he means when he says you have to put death in its place
Motivating people through joy rather than admonition
How to catch ourselves when we’re about to demonize or be judgmental
How to set boundaries
How to dole out consequences without closing the doors to anybody
And, Father Boyle’s expansive and inclusive notion of God

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun

Deep, Provocative Success Strategies From the “Yoda of Silicon Valley” | Jerry Colonna Nov 08, 2023

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

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How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.

Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up.

In this episode we talk about:

How to avoid the pitfalls of virtue signaling and self-righteousness
The term, “reunion” and how it relates to the stories of our ancestors
What he means by, “the longing to belong”
How we can learn to “do our first works over”
The difference between equality and equity
And his framing of, "content and container" to help guide good leadership

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonna

How to Repair the Damage After a Fight | Dr. Becky Kennedy Nov 06, 2023

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Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."

Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of Good Inside and the host of the podcast Good Inside with Dr. Becky. Her new TED Talk is called “The single most important parenting strategy.”

In this episode we talk about:

How to repair damage after a fight
What happens if you don’t repair
Whether it’s ever too late to offer a repair
Whether “good inside” is a thesis for all of humanity
Whether punishment is ever appropriate
Dr. Becky’s definition of “boundaries”
A handy hack for avoiding fights called the “MGI”
Whether or not Dr. Becky follows her own advice

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/becky-kennedy

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo Nov 03, 2023

A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.

Kaira Jewel Lingo spent fifteen years as a monastic in Thich Nhat Hanh’s Plum Village tradition. She is now a lay dharma teacher and is the author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption.

In this episode we talk about:

How to stop doom-scrolling and what to do instead
Why it’s more important, not less, to take care of yourself in times of crisis
How to take concrete action that reduces suffering
Stories and lessons from the life of Thich Nhat Hanh

From Plum Village:

An open letter to President Biden, guided meditations, and other resources

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kaira-jewel-lingo-news

A More Relaxed Way to Meditate | Alexis Santos Nov 03, 2023

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

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The meditation style that changed Dan’s entire practice.

Alexis Santos, has been practicing meditation for twenty years and was a student of a highly influential Burmese monk by the name of Sayadaw U Tejaniya. Alexis is also a core teacher in the Ten Percent Happier app and the lead teacher of our On The Go course.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alexis-santos-rerun

Nirvana | Joseph Goldstein Nov 01, 2023

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

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Nirvana is a culturally confusing and freighted term. It’s the name of the best rock band of the 1990s and also the name of smoothie joints, vape stores and yoga studios. There’s a vape place near me called Nirvana.

Nirvana’s been fully co-opted and sometimes corrupted by the culture… and yet it is also the clearly stated goal of the Buddha’s teaching. So what does it really mean?

We cover all of that today in what is an experimental episode for us. Not only because the topic is so unusual, but also because this is our first podcast recording of a live show. We recorded this at the Armory in Boston in front of a sold out crowd who did not know in advance that premier teacher Joseph Goldstein would be the guest. We would love your feedback, because if you like this, we’ll do more.

Joseph Goldstein is one of the top western proponents of mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening.

PS We’ve been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here!

Related Episodes:

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

What Science Says About Money and Happiness | Dr. Elizabeth Dunn Oct 30, 2023

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

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How to spend your money in ways that will really boost your happiness and a look at the state of happiness research.

Dr. Elizabeth Dunn is a professor in the Department of Psychology at the University of British Columbia. Dr. Dunn conducts experimental research examining how time, money, and technology shape human happiness. She is the co-author of “Happy Money: The Science of Happier Spending” with Dr. Michael Norton. Her research has been featured in The New York Times, Time, CNN, and more.

How to Take Risks (an Experimental Episode) | Marissa Schneiderman Oct 27, 2023

We’ve been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here!

To celebrate this new endeavor, we’ve put together a whole episode about risk taking and experimenting. We thought this would be helpful and educational while also giving you a fun peek behind the scenes (and also allowing us to be blatantly self-promotional in the process—a win/win!). In fact, this episode itself is experimental in its format, because we don’t have a typical guest.

I sat down with the show’s Senior Editor Marissa Schneiderman—who has been collaborating with me on the newsletter—to talk about how we’ve been putting into practice the wisdom from some of our best guests, including Brené Brown, Adam Grant, Rick Rubin, Sarah Cooper.

You can sign up for Dan Harris’ Newsletter at:

https://www.tenpercent.com/podcast

It’s a weekly roundup of life hacks, cultural recommendations, pod news, and upcoming events.

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/take-risks

Buddhist Strategies for Suffering Less and Improving Your Meditation | Lama Rod Owens Oct 25, 2023

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

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Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood.

Lama Rod Owens is making his fifth appearance on Ten Percent Happier. He describes himself as “a Black Buddhist Southern Queen” and is an authorized lama in the Kagyu School of Tibetan Buddhism with a Master of Divinity degree from Harvard. His new book is The New Saints: From Broken Hearts to Spiritual Warriors.

In this episode we talk about:

What Lama Rod means by “New Saint”
Why he is “no longer interested in being a good person”
Why it's so important to let go of the ideal of perfection
The practices and characteristics of a New Saint
The questions you should ask yourself about your beliefs
His experiences with what he refers to as “unseen beings” and his exploration of the “unseen world”

Related Episodes:

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lama-rod-owens-new-saints/lama-rod-owens-new-saints

Adam Grant on the Science of Potential and Achievement Oct 25, 2023

One of our most frequent and popular guests talks about how to develop the character skills to discover your hidden potential.

Adam Grant is an organizational psychologist at Wharton, where he has been the top-rated professor for seven straight years. His books have sold millions of copies, hisTED talks have been viewed more than 30 million times, and he hosts the hit podcastRe:Thinking. His viral piece on languishing was the most-read New York Times article of 2021. He has been recognized as one of the world's ten most influential management thinkers.

In this episode we talk about:

Why character skills are so important and how to develop them
What we learn from seeking discomfort
The concept of scaffolding as a way to overcome obstacles
The value of acceptable mistakes
And How to see the hidden potential in others and champion them
Take Adam’s Quiz: Which skill could unlock your potential?

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/adam-grant-hidden-potential

How To Prevent Dementia | Lisa Genova Oct 23, 2023

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

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Understanding the difference between ‘normal’ forgetfulness and actual memory loss, practical ways to stave off Alzheimer’s disease, and meditation’s role in brain health.

Lisa Genova has a Ph.D. in Neuroscience from Harvard University. She is the New York Times bestselling author of several novels including Still Alice—which was adapted into a film starring Julianne Moore who won the 2015 Best Actress Oscar for her role as Alice Howland, Love Anthony, and Every Note Played. Her first work of nonfiction is Remember: The Science of Memory and the Art of Forgetting. Genova’s first TED talk, What You Can Do To Prevent Alzheimer's has been viewed over eight million times and her most recent TED talk, How Memory Works--and Why Forgetting is Totally OK was the sixth most watched TED talk of 2021.

In this episode we talk about:

The difference between ‘normal’ forgetting and actual memory loss
The difference between dementia and Alzheimer’s disease
Meditation’s role in brain health
What the Memory Paradox is
The best foods and types of exercise for staving off Alzheimer's
The three things happening in your brain while you sleep that are helpful for memory
Why brain games (like crossword puzzles and sudoku) don’t actually improve memory
The first necessary ingredient for creating a memory
How memories are formed
And the relationship between memories and music

Related Episodes:

Ten Percent Happier Podcast Sleep Series

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lisa-genova

From Finding Mastery | A Conversation with Dr. Jon Kabat-Zinn Oct 20, 2023

Our friend Dr. Michael Gervais at the Finding Mastery podcast is a renowned sports psychologist who found meditation by happenstance. We wanted to share this conversation he had with Dr. Jon Kabat-Zinn about the mind/body interactions for healing and clinical applications for mindfulness meditation training.

Dr. Jon Kabat-Zinn is a Professor of Medicine emeritus at the University of Massachusetts Medical School, where in 1995 he founded the Center for Mindfulness in Medicine, Health Care, and Society and in 1979, its world-renowned Mindfulness-Based Stress Reduction (MBSR) Clinic.

Order Dr. Michael Gervais' new book here: https://findingmastery.com/book/

Listen to the Finding Mastery podcast here: https://podcasts.apple.com/us/podcast/finding-mastery/id1025326955

Three Skills for Staying Calm, Sane, and Open in a Chaotic World | Krista Tippett Oct 16, 2023

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

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The host of On Being shares lessons learned from 20 years of interviews, including: how to live with open questions, counterprogramming against your negativity bias, and getting over the God question.

Krista Tippett is a Peabody Award-winning broadcaster, a National Humanities Medalist, and a New York Times bestselling author. She grew up in a small town in Oklahoma, attended Brown University, and became a journalist and diplomat in Cold War Berlin. After studying theology at Yale Divinity School in the early 1990s, Tippett launched Speaking of Faith — later On Being — as a weekly national public radio show in 2003. She has published three books: Becoming Wise: An Inquiry into the Mystery and Art of Living; Einstein’s God, drawn from her interviews at the intersection of science, medicine, and spiritual inquiry; and Speaking of Faith, a memoir of religion in our time.

In this episode we talk about:

Getting over the God question when it comes to contemplating religion
Why Western culture has such a dearth of ways to talk about love
Why she thinks the core of relationships is not about agreeing but about navigating differences
Tuning into our generative agency
Her definition of a wise life as distinct from a knowledgeable or accomplished on
Why she believes it is as important to know what you love as it is to know what you hate
Learning to love big open questions instead of rushing to answers
Why the things we get paid to do may not define whether we're living a worthy life
And getting our intentions straight and then trying not to tie them too tightly to our goals

Other Resources Mentioned:

Krista Tippett’s TED Talk: 3 practices for a life of wisdom

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/krista-tippett

Do You Have ADHD? | Dr. Mark Bertin Oct 11, 2023

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

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The difference between ADHD and human distractibility, and strategies for managing ADHD that can improve your focus, even if you don’t have it.

Today’s guest is Dr. Mark Bertin, a developmental pediatrician who specializes in ADHD and developmental disorders. He’s the author of How Children Thrive, Mindful Parenting for ADHD, Mindfulness and Self-Compassion for Teen ADHD, and The Family ADHD Solution, which integrates mindfulness into pediatric care. For more information, please visit his website at www.developmentaldoctor.com.

In this episode we talk about:

The difference between ADD and ADHD, and the subcategories: hyperactive and inattentive.
Whether ADHD is a new condition brought on by the distractions of a modern world, or one that’s always been around.
The difference between being human and distractible, and having ADHD.
Strategies for managing ADHD that can be used even if you don’t have ADHD.

Episodes Mentioned:

Self Compassion Isn’t Always Soft | Kristin Neff

The Scientific Case for Self Compassion | Chris Germer

Join Dan: LIVE!

Dan will be in upstate New York at the Troutbeck hotel on Sunday, November 17 — it's a Q and A and live guided meditation, and it's gonna be a great time. You can buy tickets and get more details here: https://troutbeck.com/culture/troutbeck-x-dan-harris/

Full Shownotes: https://www.tenpercent.com/podcast-episode/mark-bertin

Additional Resources:

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

How to Make Good Decisions | Shane Parrish Oct 09, 2023

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

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Here's what might be preventing you from making better decisions and how to know what's even worth wanting.

Shane Parrish is the entrepreneur and wisdom seeker behind Farnam Street and the host of The Knowledge Project Podcast. He is the author of the New York Times bestseller Clear Thinking: Turning Ordinary Moments into Extraordinary Results.

In this episode we talk about:

How to position yourself to make better decisions
Shane’s decision making process
The difference between decisions and choices

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/shane-parrish

Sharon Salzberg Takes on the Cliches: Authenticity, Love, and Being Your Own BFF Oct 06, 2023

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

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One of the most prominent western meditation teachers talks about how to take gauzy concepts and operationalize them in your actual life.

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.

Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Finding Your Way: Meditations, Thoughts, and Wisdom for Living an Authentic Life. Sharon lives in New York City and teaches around the world.

In this episode we talk about:

What Sharon means by “an authentic life”
Learning to be your own BFF
How the notion of self-love squares with the Buddhist notion of emptiness
Why it can be harder to receive love and help than to give it

Related Episodes:

- Sharon Salzberg, “Real Love”

- Losing Your Patience? Here’s How to Get It Back | Dr. Kate Sweeny, Dr. Sarah Schnitker, and Sharon Salzberg

- How to Stay Politically Engaged Without Losing Your Mind | Sharon Salzberg

- Sharon Salzberg Makes Me Feel Better

- Sharon Salzberg On: Openness, Not Believing the Stories You Tell Yourself, and Why the Most Powerful Tools Often Seem Stupid at First

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sharon-salzberg-finding-your-way

From the TED Radio Hour | Body Electric Oct 06, 2023

Hello my fellow suffering human beings! I’ve got something very special for you. My friend, Manoush Zomorodi – host of TED Radio Hour from NPR – has been working on a special series called Body Electric: an interactive investigation into the relationship between our technology and our bodies.

Do you ever spend all day at a computer…and then, in the evening, you only have the energy to look at your phone or TV? Ever wondered what all that tech time is doing to your health?

In this series, you’ll hear how our bodies are adapting and changing to meet the demands of the Information Age…and what we can do to end this vicious cycle of type, tap, collapse. There’s even an interactive study you can sign up for!

Here’s the first episode. If you like what you hear, listen to Body Electric on the TED Radio Hour podcast from NPR.

How to Be Great | Alex Toussaint Oct 04, 2023

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

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This ain't daycare... Tough love and actionable insights on validation, gratitude, and self-alignment from the Peloton star. Plus, he shares the most important words he's ever heard.

Alex Toussaint, Peloton Instructor and Puma Athlete, is a titan of the fitness community sitting at the intersection of fitness, tech, music, sports, and entertainment. A hybrid of high-performance athlete and motivational coach, Alex is widely respected for his authenticity and positivity. His new book is called Activate Your Greatness.

In this episode we talk about:

Alex’s remarkable life story
His thoughts on internal versus external validation
What he means by “activate your greatness”
The habits and practices he employs in service of his own greatness, including gratitude, self-alignment, and his “starting five”

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alex-toussaint

Why We Panic: A Journalist Investigates Anxiety, Fear, and How To Deal With It | Matt Gutman Oct 02, 2023

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

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Gutman also discusses imposter syndrome, grief and his experience with psychedelics.

Matt Gutman is ABC News’s chief national correspondent. A multi-award winning reporter, Gutman contributes regularly to World News Tonight with David Muir, 20/20, Good Morning America, and Nightline. He has reported from fifty countries across the globe and is the author of No Time to Panic: How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks and The Boys in the Cave: Deep Inside the Impossible Rescue in Thailand.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-gutman

Comedian Sarah Cooper On: Humiliation, Perfectionism, and Taking Chances Sep 27, 2023

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

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She also roasts me mercilessly. This one's really fun.

Sarah Cooper is a writer and comedian who has over 3.3 million followers across social media. She is the author of the new book Foolish: Tales of Assimilation, Determination, and Humiliation. She is the star of the hit Netflix comedy special, Sarah Cooper: Everything’s Fine. Her current projects include Unfrosted, an upcoming Netflix comedy written by, directed by, and starring Jerry Seinfeld.

In this episode we talk about:

Perfectionism and impostor syndrome
The relationship between loving your family and loving yourself
Sarah’s viral President Trump lip synch videos
Why it’s “nice to be in hell”
How to move on from past mistakes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sarah-cooper

Naomi Klein on How To Stay Sane In An Increasingly Warped Online World Sep 25, 2023

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Klein goes down the rabbit hole after learning she has a digital doppelgänger who has gone all in on conspiracies.

Naomi Klein is an award-winning journalist and New York Times bestselling author. Her most recent book is Doppelganger: A Trip into the Mirror World. She is a columnist with The Guardian. In 2018 she was named the inaugural Gloria Steinem Endowed Chair at Rutgers University and is now Honorary Professor of Media and Climate at Rutgers. In September 2021 she joined the University of British Columbia as UBC Professor of Climate Justice and co-director of the Centre for Climate Justice.

In this episode we talk about:

Why she says conspiracy culture often gets the facts wrong but the feelings right
How and why you should listen to people on the other side of the aisle
The convergence of wellness culture and rightwing ideology
The precariousness of the self
How she learned to loosen the death grip on her ego
And the importance of coming from a place of calm in the storm

Related Episodes:

Ten Percent Happier: This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/naomi-klein

Comedian Aparna Nancherla on: Impostor Syndrome, Anger, Social Anxiety, and Stage Fright Sep 20, 2023

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

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Aparna Nancherla is a writer, stand-up comedian, and actor. Her new book is Unreliable Narrator: Me, Myself and Impostor Syndrome. You can hear Aparna as the voice of Moon on Fox’s The Great North, or have heard her as the voice of Hollyhock on Bojack Horseman. She’s also appeared on The Drop, Lopez vs. Lopez, and Corporate. She’s written for Totally Biased with W. Kamau Bell and Late Night with Seth Meyers, as well as Mythic Quest on Apple+.

In this episode we talk about:

How impostor syndrome relates to anxiety and depression
Procrastination and how she sometimes feels it sets her up to do good work, even though she hates it
The difference between standup and therapy in her life
How she feels about the word “no”
The sometime-burden of representing South Asians in entertainment
What it feels like to finally put this book out into the world

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aparna-nancherla

Delight and Joy Are Survival Mechanisms and Acts of Resistance | Ross Gay Sep 18, 2023

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

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How rethinking these often twee concepts can change your life and maybe the world.

Ross Gay is the author of four books of poetry: Against Which; Bringing the Shovel Down; Be Holding, winner of the PEN American Literary Jean Stein Award; and Catalog of Unabashed Gratitude, winner of the 2015 National Book Critics Circle Award and the 2016 Kingsley Tufts Poetry Award. In addition to his poetry, Ross has released three collections of essays—The Book of Delights was released in 2019 and was a New York Times bestseller; Inciting Joy was released in 2022, and his newest collection, The Book of (More) Delights was released in September of 2023.

In this episode we talk about:

What got Ross interested in the subject of delight
How noting delight can be a tool for counter programming against our negativity bias
Why Ross argues that there is an ethical component to delight
The benefits of writing by hand
How both using a smartphone and rushing can be delight blockers
The difference between delight and joy
What he means when he refers to the “offenses of joy”
And the connection between grief and joy

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ross-gay

From Kelly Corrigan Wonders | A Conversation with Dan Harris Sep 15, 2023

Dan sits down with his friend Kelly Corrigan at the Aspen Ideas Festival. A few of the topics they break open: uncertainty, humility and practices to keep us connected.

You can learn more at https://www.kellycorrigan.com or listen to the Kelly Corrigan Wonders podcast wherever you listen to podcasts.

Thanks to our many friends at the Aspen Ideas Festival for making this conversation possible.

This was recorded before the SAG-AFTRA strike.

A Controversial New Way To Think About Addiction | Carrie Wilkens Sep 13, 2023

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

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Wilkens talks about the stigma around substance abuse, potential alternatives to abstinence, and the role of meditation in recovery.

Carrie Wilkens, PhD, is the Co-founder, Co-president and CEO of the Center for Motivation and Change: Foundation for Change, a nonprofit organization with the mission of improving the dissemination of evidence-based ideas and strategies to professionals and loved ones of persons struggling with substance use through the Invitation to Change approach. She is co-author of the book, The Beyond Addiction Workbook for Family and Friends: Evidence-Based Skills to Help a Loved One Make Positive Change and Beyond Addiction: How Science and Kindness Help People Change.

In this episode we talk about:

The stigma around substance abuse
Defining terms: addiction vs. substance use disorder and why it matters
How substance use disorder affects our brain
How to diagnose a substance abuse disorder
Whether there is an alternative to abstinence
How we all need to be thoughtful about the relationship we want with substances
How and why a substantial percentage of people naturally recover without going to treatment
The strategies to use if you have someone in your life who you think is on a destructive path
What positive communication is and how to practice it
How we live in a quick fix society and recovery from substance abuse disorder is a slow process
What actually makes people change
The role of meditation in recovery—for the patient and the family
And the importance of taking care of yourself so you can take care of others

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/carrie-wilkens

Duncan Trussell on: Being a Spiritual Omnivore, Whether Psychedelics Are a Bridge to the Divine, and How the Gates of Hell Are Locked From the Inside Sep 11, 2023

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

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Duncan Trussell is an American actor and stand-up comic. And he doesn’t like being called a Buddhist comedian. It makes sense… that label unfairly pigeonholes him in two ways. First, because he’s a legit, successful, hilarious comedian, no matter what his spiritual leanings. Duncan has written and appeared in sketches for two seasons of Fuel TV's Stupidface, Showtime's La La Land, Comedy Central's Nick Swardson's Pretend Time, and both seasons of HBO's Funny or Die Presents. His television credits include MADtv and Curb Your Enthusiasm.

And when it comes to the spiritual stuff, he’s not just a Buddhist. This guy is spiritually omnivorous. And he knows his shit. He has practiced extensively. And on his podcast, The Duncan Trussell Family Hour, he interviews meditation teachers like Jack Kornfield and Sharon Salzberg. In fact, Netflix turned his pod into a cult favorite animated TV show, called The Midnight Gospel.

In this episode we talk about:

Depression, anxiety, death, and Duncan’s interpretation of God
How meditation helps him handle the insanity of Hollywood
The Buddhist hell realms as psychological states
Spirituality and psychedelics
If having a contemplative practice can hurt our job, form of expression, or ambition
Karmic and samsaric patterns – and enjoying your ego while you have one
If we’re all capable of love

Related Episodes:

#603. Why Dwight from The Office (Rainn Wilson) Is Calling for a “Spiritual Revolution”

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/duncan-trussell

From The One You Feed | A Conversation with Dan Harris Sep 08, 2023

In this episode from The One You Feed podcast, Dan sits down with host Eric Zimmer and discusses his original skepticism of meditation and the benefits he discovered from developing a regular meditation practice. Listen to The One You Feed for more compelling interviews.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Legendary Record Producer Rick Rubin On: Creativity, Habits, Self-Doubt, Intuition and Meditation Aug 09, 2023

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

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We also cover: What to do when you're feeling stuck, the difference between authenticity and sincerity, and his approach to work/life balance.

Rick Rubin is a nine-time GRAMMY-winning producer and a New York Times number one best selling author of the book, The Creative Act: A Way of Being. He was named one of the 100 most influential people in the world by Time and the most successful producer in any genre by Rolling Stone. He has collaborated with artists from Tom Petty to Adele, Johnny Cash to the Red Hot Chili Peppers, Beastie Boys to Slayer, Kanye West to the Strokes, and System of a Down to Jay-Z.

In this episode we talk about:

Rick’s meditation practice
The connection between meditation and creativity
Why creativity is a birthright for all of us
How good habits help facilitate the making of good art
The benefits of accepting the magical and mysterious aspects of creativity
His analogy of the vessel and the filter
The difference between authenticity and sincerity
The role of doubt when creating
The role of intuition
What to do when you’re feeling stuck in a creative endeavor
His approach to a work/life balance
His take on drugs and their effect on the creative process
And his thoughts on the creative capacity of AI

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/rick-rubin

How to Meditate If You Have No Time to Meditate | Jake Eagle and Michael Amster (Co-Interviewed by Dan’s Wife, Bianca!) Aug 07, 2023

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

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The great meditation teacher Sebene Selassie said this about today’s guests: “I think their work is going to revolutionize mindfulness.”

The guests in question are Jake Eagle, a licensed mental health counselor, and Dr. Michael Amster, a physician with a specialty in pain management who is also a certified yoga and meditation teacher. Together, they’re out with a new book called The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. In it, they lay out a simple technique for “microdosing mindfulness” that just about anybody can work into their daily lives.

Plus: Dan’s wife, Bianca, joins Dan as co-interviewer.

In this episode we talk about:

How Jake and Michael stumbled upon this method (the story involves pancakes)
Why Bianca has had trouble booting up a meditation habit (and why Jake says he’s “a terrible meditator”)
Why people who have trouble sitting daily for extended periods might find that these microdoses are easier to work into their day
How to do the A.W.E. Method
The similarities and differences between A.W.E. and traditional mindfulness meditation
Practical tips for trying out A.W.E. in everyday life, given how hard it is to form habits
The early scientific evidence regarding the effectiveness of the A.W.E. Method
And, finally, whether Bianca and Dan were convinced to try the method!

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

https://www.tenpercent.com/tph/podcast-episode/eagle-amster-630

Full Shownotes:

The Science of Joy: Why You Need It and How to Get It | Ingrid Fetell Lee Aug 02, 2023

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

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The hidden influence that your surroundings can have on your happiness. And how to tweak things in subtle but powerful ways.

Today’s guest is Ingrid Fetell Lee, the author of Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. She is the former design director at IDEO and the founder of the website The Aesthetics of Joy. She holds a Master’s in Industrial Design from Pratt Institute and a Bachelor’s in English and Creative Writing from Princeton University.

This is the second installment in a three part series we’re running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness.

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

In this episode we talk about:

The physiological and psychological benefits of joy
How to find joy in tangible objects and sensorial experiences
What Ingrid means by “faux joy”
How joy can intersect with many emotions including sadness and awe
How to change your environment, at work and at home, to infuse it with joy
A practice she calls, “Joy spotting”
Her list of, “The 50 Ways to Find More Joy Everyday”
The importance of noticing your killjoys
The risks of being visibly joyful
And how even on your worst day, joy can be accessible

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ingrid-fetell-lee

Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen Jul 31, 2023

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

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Did you know that just 20 minutes of art a day is as beneficial as exercise and mindfulness? Or that participating in one art experience per month can extend your life by ten years?

Our guests Ivy Ross and Susan Magsamen talk about their new book, Your Brain on Art: How the Arts Transform Us. Together they explore the new science of neuroaesthetics, which explains how the arts can measurably change the body, brain, and our behaviors.

This is the first installment in a three part series we’re running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness.

In this episode we talk about:

Their definition of the arts and aesthetic experiences
How they see nature as, “the highest form of art”
How simple actions like humming in the shower & gardening can be categorized as art experiences
How you don’t have to be good at making art to benefit from it
The difference between “makers” and “beholders” of art
What they mean by art being a part of our evolutionary DNA
How engaging in the arts can help strengthen our relationships and connectivity
How arts and aesthetic experiences create neuroplasticity in the brain
How society’s emphasis on optimizing for productivity has pushed the arts aside
The four key attributes that make up a concept called an “aesthetic mindset”
The benefits of partaking in a wide array of art experiences
The importance of infusing play and non judgment into the art you make
How art can be a form of meditation and mindfulness
How artistic experiences can extend your life, help treat disease and relieve stress
How the arts affect the way we learn
The emerging field of neuroarts and neuroaesthetics
How food fits into the arts category
Simple ways to integrate the arts into our daily lives
Technology’s relationship to the arts
And the importance of architecture and your physical space as a form of art

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ivy-ross-susan-magsamen

The Dharma of Artificial Intelligence (AI) | Jasmine Wang & Iain S. Thomas Jul 26, 2023

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

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Our guests today trained an AI on the world’s most beloved texts, from the Bible to the Koran to the words of Marcus Aurelius, Maya Angelou, and Leonard Cohen. Then, they asked the AI life’s hardest questions. The AI’s answers ranged from strange to surprising to transcendent.

Jasmine Wang, a technologist, and Iain S. Thomas, a poet, join us to talk about not only the answers they received from the robot, but also why they are deeply concerned about where AI might be headed.

In this episode we talk about:

The origins of the book
The definitions of some basic AI terminology
The biggest takeaways of their conversation with AI—some of the answers they got back were fascinating and beautiful
The perils and promise of AI (we spend a lot of time here)
The ways in which AI may force us to rethink fundamental aspects of our own nature
And what we all can do to increase the odds that our AI future is more positive than not

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jasmine-wang-and-iain-s-thomas

Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures Jul 24, 2023

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

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Jennifer Egan is not only a novelist, she's also written short stories and award-winning magazine journalism. She's one of those writers who can both spin a fascinating yarn and load it up with insights into everything from human nature to the future of technology, all while pulling off bewitching turns of phrase; what the writer Jonathan Franzen has called “micro felicities.”

Egan is as funny, fascinating, and open IRL as she is on the page although it’s not clear she feels that way given she talks about how much smarter she feels in writing than in speaking!

In this episode we talk about:

Egan’s writing process
The power of writing by hand
The shocking, relentless, ruthless discipline that she imposes on herself to never do the same thing twice as she’s writing
Curiosity, awe, and panic attacks
How she handles feedback
Her feelings of insubstantiality
Our cultures fetishization of authenticity
The impact of success on her work
AI and our possible technological futures

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jennifer-egan

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist Jul 21, 2023

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 episode is a wide-ranging Interview with Zach Braff, one of those rare famous people who’s really willing to go there.

You may know Braff from the TV show Scrubs or the movie Garden State but Braff is actually a genuine multi-hyphenate; a true triple threat. He acts, writes and directs his own movies and other people’s TV shows including Ted Lasso on Apple TV. Relatively recently he put out a new movie that he both wrote and directed called A Good Person starring Florence Pugh and Morgan Freeman.

In this episode we talked about anxiety, depression, insomnia, addiction, grief, social media usage, and what he means by “learning to love your fate”—a notion that is literally tattooed on his wrist.

This Interview was conducted in person at the TED conference in Vancouver this past April.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/zach-braff

Your Sleep Questions, Answered | Donn Posner Jul 19, 2023

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

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In today’s episode, Dr. Donn Posner proposes a whole new way of thinking about sleep. First, he normalizes the sleep problems many of us experience. If you’re sleeping poorly right now, he says, don’t freak out; it’s natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which you may have never heard before.

Dr. Donn Posner is one of the leaders in the field of Cognitive Behavioral Therapy for insomnia. Dr. Posner is the Founder and President of Sleepwell Consultants, and Adjunct Clinical Associate Professor in the Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine.

In this episode we talk about:

The difference between chronic and acute insomnia
How we can adapt to things that can mess up our sleep, like remote work
Sub-chronic sleep conditions
What to do if we're experiencing acute insomnia so that it doesn't become chronic insomnia
The importance of structure when it comes to good sleep
What social jet lag is
Dr. Posner’s take on napping
Why wake time is so important when it comes to good sleep
Why we shouldn’t try to compensate for a bad night's sleep

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/donn-posner-268-rerun

How to Sleep Better | Diane Macedo Jul 17, 2023

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

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If you're not sleeping well, it's harder to do anything you care about. It's harder to get healthier, to be more focused and productive, to be happier, to be more successful, to have good relationships—all of it.

Sleep may be the apex predator of healthy habits, and yet so many of us are getting terrible sleep because we don't prioritize it or because we've told ourselves a whole story about how we're just not people who sleep well, and so we just live with it.

In this episode, you’re going to meet somebody who decided she was not going to live with it any longer, and she launched an extremely detailed personal investigation in order to fix it. And luckily for us, she is a journalist, so she documented the whole thing and gathered extremely useful, heavily vetted information and insights we can all use.

Diane Macedo the author of the book, The Sleep Fix: Practical, Proven and Surprising Solutions for Insomnia, Snoring, Shift Work, and More. She is an ABC News anchor and correspondent and she appears on Good Morning America World News Tonight with David Muir and Nightline. Diane is also the daytime anchor for ABC News Live, the streaming service.

In this episode we talk about:

Key signs that you’re not getting enough sleep
Do sleeping pills really work?
When and how to find a sleep specialist
How to deal with performance anxiety around sleep
The difference between sleep deprivation and insomnia
Mindfulness and sleep
The biggest sleep myths

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/diane-macedo-444-rerun

Three Strategies for Getting Over Yourself | Joseph Goldstein Jul 12, 2023

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

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Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term.

These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that.

For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there.

In this episode we talk about:

The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world
Six things that make up what the Buddha called “the all”
What non-self means and why it's essential to the Buddhist teaching of liberation
The two levels of truth: conventional and ultimate
Why language is so important in conditioning how we experience things
How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-364-rerun

Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein Jul 10, 2023

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

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These days, the word mindfulness has become a buzz phrase but very often people don’t know what the word actually means, much less how to practice it. One simple definition of mindfulness is the ability to see what’s happening in your mind without getting carried away by it. The benefits of doing so are vast and profound— from decreased emotional reactivity to being more awake to what’s actually happening in your life.

Today's guest Joseph Goldstein talks about a classic Buddhist list called the Four Foundations of Mindfulness, which lays out various techniques for developing mindfulness within your practice.

Goldstein is one of the premier western proponents of Mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening.

In this episode we talk about:

The historical context for the four foundations of mindfulness
Why he thinks the Buddha loved lists
Why the Buddha placed mindfulness of the body first on the list
The steps to mastering mindfulness of the body
The meaning of the word embodied and how that’s different from our usual mode of being in the world
How and why to do walking meditations
What are feeling tones and why are they important
Practices for cultivating mindfulness of mind
The mantras that Joseph uses when teaching

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-483-rerun

Night School: How to Meditate While You’re Asleep | Andrew Holecek Jul 05, 2023

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

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This is a fun, weird, extremely interesting and inspiring episode.

It’s about lucid dreaming, something that people might perceive as hippie nonsense, but is actually deeply woven into ancient and time-tested Buddhist traditions.

Our guest today has been studying and practicing Buddhism and what he calls nocturnal meditations for more than four decades. And he has remarkably simple and down to earth tips for doing this in your own life. He argues anybody can do this. And the proposition is pretty compelling. We’re asleep for a huge percentage of our life, and from a perspective of contemplative development, or training your mind, that’s a huge stretch of land that is lying fallow.

Andrew Holecek is an expert on lucid dreaming and the Tibetan yogas of sleep and dream. He is a member of the American Academy of Sleep Medicine, and the author of scientific papers on lucid dreaming. He has also written many books on the subject, including: Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the Tibetan Yogas of Sleep.

In this episode we talk about:

The Five Nocturnal Meditations, which include: liminal dreaming, lucid dreaming, dream yoga, sleep yoga, and bardo yoga
Why bother with these nocturnal practices in the first place?
How these nocturnal practices might be the next phase of human evolution
The problem of wake-centricity
Practical tips for trying this stuff yourself
And if lucid dreaming is meant for everyone – including those of us with sleep issues

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

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/andrew-holecek-620

How Thinking About Death Can Improve Your Life | Alua Arthur Jul 03, 2023

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

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There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.

Our guest today is Alua Arthur, a former attorney who is now what’s called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now.

Alua is also the founder of Going with Grace, a death doula training and end-of-life planning organization. She is working on her debut memoir, which will be coming out next year called, Briefly Perfectly Human.

This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast.

In this episode we talk about:

How death can be a powerful motivator
How consistently being aware that you’re going to die can be a “stress reliever”
The utility of imagining your ideal death
Her view on reincarnation
How the concept of “healing” can sometimes be used as a weapon against ourselves
The importance of not leaving things unsaid
How “hope” at the end of life can sometimes be unhelpful
What surprises her about death
How her work helped her out of her depression
The five steps that you should take when confronting your own death
The harm that can sometimes result from too much medical intervention toward the end of life
The often fraught relationship that vulnerable and marginalized people can have with the medical community
The benefits of thinking about what version of yourself you want to meet on your deathbed
The death meditation that she uses when working with people
What to say and do when you are with somebody who is grieving
And a practice she calls, “The dying things exercise”

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

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-619

Listen to TED's How to Be a Better Human Jun 30, 2023

Check out our friends at How to Be a Better Human podcast, as we take a look within and beyond ourselves.

How to Be a Better Human isn’t your average self-improvement podcast. It’s a show that understands that being a human is hard -- because no one tells you how to do it well! Join comedian Chris Duffy as he has conversations with the kind of brilliant experts you see giving TED Talks. Listen as they share how anyone can put big ideas into practice in their own lives, and make them a little less terrible. Because although we do our best to figure out life on our own, we can always use some help. Find How to Be a Better Human wherever you get your podcasts.

How to Disentangle from Toxic People | Lindsay C. Gibson Jun 28, 2023

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

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Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.

Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP’s. Her first appearance on our show was one of our most popular episodes of 2022. Now she’s back to offer concrete strategies for handling the EIP’s in your life, wherever you may find them. Her new book is called Disentangling from Emotionally Immature People.

In this episode we talk about:

A primer on the cardinal characteristics of emotionally immature people (EIP’s), how to spot them, and why you might want to
What Lindsay means by “disentangling” from EIP’s, and how to do it
What often happens to your own sense of self when you’re in relationship (or even just in conversation) with an EIP
How to interact with an EIP
How to prevent brain scramble when you’re talking with someone who isn’t making any attempt to understand what you’re saying
How she reacts when she comes across EIP’s in her everyday life
Whether it’s possible to have some immature characteristics without being an EIP
Handling your own emotionally immature tendencies
Whether or not EIP’s can change
The limits of estrangement
Why she encourages “alternatives to forgiveness”

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

https://www.tenpercent.com/tph/podcast-episode/lindsay-c-gibson-617

Full Shownotes:

The Buddha’s Four-Part Strategy for “Ultimate Happiness” | Sally Armstrong Jun 26, 2023

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

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“Mindfulness” has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today’s episode we’re going to walk through these four “foundations” of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world.

We posted this episode a few years ago, but thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. Because, like Sally says, Guru Google can only get us so far…

In this episode we talk about:

How Sally got started in meditation – including sitting and in person retreat with SN Goenka and living near the Dalai Lama
Using our meditation to align on intentions and values and seeing that we have a choice once we wake up.
Where she encounters challenges in her practice today
The importance of Beginner's mind
Sally’s clear breakdown of the Buddha’s Four Foundations of Mindfulness (the first time we’ve really gone into detail on the show)

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

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

Full Shownotes: https://www.tenpercent.com/podcast-episode/sally-armstrong-232-rerun

Can Radical Decluttering Significantly Boost Your Happiness? | Bonus Conversation with The Minimalists Jun 23, 2023

Have you ever noticed that no matter how much shit you buy, it never really does it for you? There’s always that next purchase.

I’m no anti-capitalist, but I don’t think it hurts to acknowledge the lie—or if you want to be generous, misunderstanding—at the core of the enterprise: that somehow acquisition will lead to lasting satisfaction.

This insight about the limits of materialism is what animates my friends Joshua Fields Millburn and Ryan Nicodemus, who together, are known as the Minimalists. Several years ago, they released a documentary on Netflix. It focuses on how to declutter your stuff and life and how that can lead to decluttering your mind and reduced anxiety.

They actually interviewed me for it—even though I am not really a minimalist—and to this day it is the interview that generated perhaps the most attention of any I have ever done. For years, people stopped me on the street about that one.

Anyway, Joshua and Ryan are now bringing their documentary – aptly entitled “Minimalism” – to YouTube, for free and without commercials. In honor of that, we are reposting an interview I did with them back in 2021.

We hope you enjoy this bonus rebroadcast, and don’t forget to check out the Minimalists podcast, Youtube, website…they’re everywhere. Oh, and just to say that when we originally posted this interview, we paired it with a supplemental conversation with the great meditation teacher Oren Sofer, so if you want to hear the original, you can check that out here.

Nutrition Advice for People Who Don't Want to Go on a Diet | Rachael Hartley Jun 21, 2023

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

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If you want to opt out of diet culture, then what should you actually eat?

Today’s guest is endeavoring to answer this question. Rachel Hartley is a Certified Intuitive Eating Counselor and the author of a book called Gentle Nutrition: A Non-Diet Approach to Healthy Eating.

In this episode we talk about:

The basics of intuitive eating
Her thoughts on whether or not we should weigh ourselves
Whether or not adopting intuitive eating means living with your face in a cookie jar forever
How her work has influenced her own body image
The eight guidelines of gentle nutrition
Her provocative contention that “the healthiest choice isn’t always the most nutritious choice”
Her take on some of the critiques of intuitive eating
Her thoughts on trendy new weight loss drugs like Ozempic

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