10% Happier with Dan Harris
Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
info_outline
The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker
08/14/2026
The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker
Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests. James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people’s personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives. This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris. In this episode we talk about: The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memory And why Pennebaker, who’s a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42009525
info_outline
The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten
08/12/2026
The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten
How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe. , is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author . In this episode we talk about: Why imagination is the oldest human technology The VISTA method for training your imagination Why manifestation isn't as crazy as it sounds How to talk yourself out of catastrophizing Why conflict is really a clash of two imaginations What glimmers are How to use imagination to dial down physical pain What years of hidden alcoholism taught Cassi about a narrowed imagination Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42009325
info_outline
The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein
08/10/2026
The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein
, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University. In this episode we talk about: Distinguishing between science and online "neurobullshit" Three research-backed ways to protect your brain health and boost social connection, even for introverts Why isolation shows up in the body like a low-grade injury The real difference between loneliness and isolation, and why we rarely recognize either in ourselves The power of pets in reducing stress and inflammation Whether sugar is really more addictive than cocaine (short answer: no, and here's why) Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit . Quo: Try QUO for free, PLUS get 20% off your first 6 months when you go to . Ironwall: Stop online threats before they become real-world attacks with Ironwall. Visit and request a free Risk Assessment to see exactly how exposed your executives are. To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42009155
info_outline
Self-Help Without Other People Is Just Selfish — and Here’s the Science to Prove It | Dan Harris
08/07/2026
Self-Help Without Other People Is Just Selfish — and Here’s the Science to Prove It | Dan Harris
Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience. They talked about: Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it" The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?" Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at . Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Check out Allison’s new app at This episode is sponsored by: Notion: Learn more about how Notion can support your business, at . To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42008930
info_outline
Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel
08/05/2026
Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel
How to calm down fast with an 'inventory' practice, how to build 'resources' you can call on anytime, and why 'healing' might be the wrong goal to chase. Plus, living with autoimmune disorder, writing as a practice of embodiment, and why white-knuckling isn't worth it. is a teacher, somatic practitioner, educator, and author of the new book . She brings both professional expertise and the lived experience of navigating chronic illness for more than two decades. She also writes a Substack called . In this episode we talk about: Why your nervous system stays on high alert for threats that aren't actually there The three-step "inventory" practice for finding calm in your body, right now Why calling to mind a "resource" can genuinely shift your physiology "Presence without scrutiny": the difference between being with someone (or yourself) and staring them down Why Johanna doesn't love the word "healing" and the word she prefers instead How to turn your most embarrassing memories into material, not shame Why the way you talk to yourself matters more than you think What over two decades with Crohn's disease taught Johanna about self-advocacy and knowing your own margins Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42008645
info_outline
For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab
08/03/2026
For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab
Plus: how to build a village, why your attachment style isn't your destiny, and a two-step method for asking for help that actually works. is a licensed therapist and the author of , an instant New York Times best-seller translated into over 35 languages worldwide. In addition, she has authored seven other books, including and, most recently, . A sought-after relationship expert, she has practiced relationship therapy for almost 20 years. In this episode we talk about: The difference between healthy dependency and full-blown enmeshment Why your attachment style is useful information, not a life sentence Wise compassion versus what Buddhists call "idiot compassion" Why you can't force someone else to change, but your own change might be contagious The "silent agreements" we make in relationships without ever saying them out loud — and how they quietly build resentment Why over-considering everyone else's needs backfires, and how to actually advocate for your own How to stop dragging old relationship trauma into brand-new relationships What to actually do if you feel lonely, or like you don't have enough friends Related Episodes: Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! This episode is sponsored by: Tonal: Get $200 off your Tonal purchase with promo code HAPPIER at . Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/42008630
info_outline
When You Don't Know What You Actually Want: How To Say No, When To Say Yes, and The One Question That Cuts Through It | Yara Shahidi
07/31/2026
When You Don't Know What You Actually Want: How To Say No, When To Say Yes, and The One Question That Cuts Through It | Yara Shahidi
Plus: The "hard yes" list, the intentional pursuit of being bad at things (and how that opens doors you didn't know were closed), being "on intimate terms with catastrophe," and optimism as a daily practice. From How To Be A Better Human. Today we're sharing an episode from another show we love: , hosted by Chris Duffy. In this conversation, Chris talks with actor Yara Shahidi — known for Black-ish and Grown-ish, and now host of podcast — about what she's learned from building a career and an identity at the same time. Yara explains why she thinks of optimism as a daily practice rather than a fixed personality trait, how a "year of no" eventually led her to build a "hard yes list" of things that reliably bring her joy, and why she's been deliberately pursuing things she's bad at — cartwheels, crochet, the glockenspiel — as a way of staying curious and connected. It's a thoughtful conversation about purpose, identity, and how to keep growing once you've already achieved the thing you thought you wanted. If you like what you hear, check out wherever you get your podcasts. Join Dan’s online community Follow Dan on social: , Subscribe to our Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681145
info_outline
You're Gonna Be Alright No Matter What: On Facing Anger, Aging, and Loss With Humor and Grace | Sylvia Boorstein
07/29/2026
You're Gonna Be Alright No Matter What: On Facing Anger, Aging, and Loss With Humor and Grace | Sylvia Boorstein
The legendary dharma teacher on self-acceptance, the two-sentence trick she uses on her own anger, and what actually makes her happy after 90 years of living. Sylvia Boorstein, PhD, LCSW is a co-founding teacher of Spirit Rock Meditation Center in Woodacre California and the author of five books on Buddhism, Mindfulness, and particularly That's Funny, You Don't Look Buddhist: On Being a Faithful Jew and a Passionate Buddhist. In this episode we talk about: Why turning 90 makes the Buddha's teachings on impermanence feel real instead of theoretical The line Sylvia repeats to herself that's become the antidote to ill will and anger Why "there's always a hand to hold" might be the whole point of being alive The four (or three) noble truths, reworked in Sylvia's own words A grocery store treat that turned into an unexpected lesson about where happiness actually comes from What she says to people who are dying, and why it's not a lie And much more Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our This episode is sponsored by: BetterHelp:: Don’t let stigma stand in the way of support. Start therapy with BetterHelp. Sign up and get 10% off at . Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681140
info_outline
How To Read People, Calm Tension, Build Trust, and Ask For What You're Worth | John Richardson
07/27/2026
How To Read People, Calm Tension, Build Trust, and Ask For What You're Worth | John Richardson
An MIT/Harvard negotiation expert on the two types of "no," the FBI hostage negotiator trick you can use with anyone, and the rhetorical move that improves outcomes for women. John Richardson teaches negotiation at MIT's Sloan School of Management, and previously at Harvard Law, and was an associate at the Harvard Negotiation Project. He was coauthor with Roger Fisher and Alan Sharp of Getting It Done and Negotiation Analysis with Howard Raiffa and David Metcalfe. He is also a graduate of the Massachusetts Firefighting Academy. His latest book is , co-written with Attia Qureshi. In this episode we talk about: Why lying in a negotiation is tactically stupid, not just morally wrong The "give them a sandwich" trick FBI hostage negotiators use, and how to steal it for everyday life The difference between healthy manipulation and the harmful kind A simple word that can pull someone's brain out of fight-or-flight mode mid-argument Why knowing your alternative matters more than knowing your ask When saying no is actually the smartest move in the room And much more Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our This episode is sponsored by: Cash App: Download Cash App Today: #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App’s bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. IQ Bar: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681135
info_outline
That Feeling of “Always-Behind and Never-Enough”—Here’s the Antidote | Ellen Hendriksen
07/24/2026
That Feeling of “Always-Behind and Never-Enough”—Here’s the Antidote | Ellen Hendriksen
Move on from the inner critic and beat perfectionism without lowering your standards. is a clinical psychologist who helps people calm their anxiety and be their authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of and . You can find her on Substack at . This episode originally aired in 2025. In this episode we talk about: The relationship between perfectionism and anxiety The definition of perfectionism––and why the word is actually a misnomer Dr. Hendriksen’s own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much more Related Episodes: Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681125
info_outline
Secrets From the Therapist's Couch: How Boundaries Actually Work, How To Come To Peace With Your Parents, and Why It's Not Too Late To Change | Lori Gottlieb
07/22/2026
Secrets From the Therapist's Couch: How Boundaries Actually Work, How To Come To Peace With Your Parents, and Why It's Not Too Late To Change | Lori Gottlieb
Plus: How your envy can be useful, why you're an unreliable narrator of your own life, and why you keep choosing partners who echo the unfinished business of your childhood. is a psychotherapist and New York Times bestselling author of , which has sold over three million copies and has been translated into over 30 languages. In addition to her clinical practice, she writes The New York Times “” advice column and is co-host of the popular “” podcast and the advice podcast . In this episode we talk about: Why insight alone doesn't change anything, and what "idiot compassion" gets wrong Whether you actually need to like your therapist Why there's no such thing as a hierarchy of pain How to spot a help-rejecting complainer, including in yourself What envy is actually trying to tell you Why a real boundary is a bid for connection, not a cutoff Why we're all unreliable narrators, and how to edit the story you tell about yourself Why we keep choosing partners who echo our unfinished business Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! This episode is sponsored by: Function Health: Join at or use the gift code HAPPIER25 for a $25 credit toward your membership. To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681105
info_outline
Joyful Anyway: Surviving the Sh*t Show of Regular Life | Kate Bowler
07/20/2026
Joyful Anyway: Surviving the Sh*t Show of Regular Life | Kate Bowler
Why optimization is a joy blocker, how to find the 'yes' inside the 'no,' and why that restless ache you can't shake is actually your compass. , PhD is a four-time New York Times bestselling author, award-winning podcast host, and an Associate Professor of American Religious History at Duke University. She studies the cultural stories we tell ourselves about success, suffering, and whether (or not) we’re capable of change. Her newest book is . In this episode we talk about: The dangerous difference between joy and happiness Why optimization and self-mastery are quietly killing your capacity for delight How to find the "yes" inside every "no" (even when things are genuinely terrible) The ache and restlessness you can't shake—and why it's actually your compass, not a problem to solve What grace actually looks like when control disappears How to stop trying to improve your way into joy The "assignment" that changes how you show up for other people Why survival isn't the point—living is Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at . Gusto: Try Gusto today at , and get three months free when you run your first payroll.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681090
info_outline
Why We Crave Gurus: A Skeptic's Reckoning With Belief, Bitcoin, and Burning Man | Vikram Gandhi
07/17/2026
Why We Crave Gurus: A Skeptic's Reckoning With Belief, Bitcoin, and Burning Man | Vikram Gandhi
What a fake guru discovered about genuine connection, why ancient wisdom survives even the most rigorous skepticism, and the real reason humans crave spiritual authority. Vikram Gandhi is an award-winning and boundary-pushing director of fiction and non-fiction film and television. Vikram most recently co-directed — a five-part HBO Original Documentary Series on the full arc of Burning Man, from its countercultural roots in San Francisco to the 80,000-person desert event it's become. In this episode we talk about: Why an experiment built to reject capitalism ended up swimming in it What playing a fake guru taught him about how belief actually works Why people are often more comfortable opening up to a stranger than to those closest to them What religion, cryptocurrency, and Burning Man all have in common How to find meaning in ancient wisdom without needing to belong to anything And much more Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: Jiyu Skin: Our listeners can now get an additional 20% off plus free shipping with our code HAPPIER at . Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase with promo code HAPPIER. Rosetta Stone: Ten Percent Happier listeners can get 20% off their Rosetta Stone Sapphire subscription when they sign up today. Visit to redeem your 20% off.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681065
info_outline
Anxiety, Overthinking, and Overwhelm: Buddhist Hacks For Changing Your Mind | Joseph Goldstein
07/15/2026
Anxiety, Overthinking, and Overwhelm: Buddhist Hacks For Changing Your Mind | Joseph Goldstein
Simple practices for not believing everything you think, becoming less reactive, and handling whatever life throws at you. is a cofounder of the and the , both in Barre, Massachusetts. He is the author of many books including, most recently, . In this episode we talk about: Why your thoughts have so much power over you — and how to take it back A surprisingly funny technique for dealing with self-judgment Why trying to get rid of an unwanted thought often makes it worse The difference between recognizing an emotion and actually being mindful of it Why sadness and unhappiness aren't the same thing And much more Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681015
info_outline
Perfectionism, Burnout, and Self-Doubt: Break the Loop with the Science of Mattering | Gordon Flett
07/13/2026
Perfectionism, Burnout, and Self-Doubt: Break the Loop with the Science of Mattering | Gordon Flett
Plus: combatting loneliness, turning down the volume on social comparison, and why mattering to a few people beats outperforming everyone. is a Professor in the Department of Psychology at York University where he has served as the Director of the LaMarsh Centre for Child and Youth Research. Dr. Flett is most known for his influential research on perfectionism in health and mental health and his more recent work on the psychology of mattering. In this episode we talk about: The difference between perfectionism and healthy striving How perfectionism functions as a coping mechanism for unmet needs for love, belonging, and significance What “mattering” actually means Antimattering (and our fear of not mattering) Why feeling like you matter to others can loosen the grip of perfectionism Why people consistently underestimate how much they matter to others Practical ways to help others feel like they matter Why helping others feel like they matter boomerangs back and boosts your own sense of significance The fear of not mattering in the age of AI Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Gordon’s books: , , and Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! This episode is sponsored by: Quo – Try Quo for free, plus get 20% off your first six months when you go to . BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at Warby Parker — Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41681000
info_outline
How a Group of Broke 20-Somethings Accidentally Launched the Mindfulness Movement | Jack Kornfield, Joseph Goldstein and Sharon Salzberg
07/10/2026
How a Group of Broke 20-Somethings Accidentally Launched the Mindfulness Movement | Jack Kornfield, Joseph Goldstein and Sharon Salzberg
The time the Dalai Lama went bowling in their basement, the time a stranger showed up with exactly the $15,000 they were missing — and more behind-the-scenes stories from 50 years of IMS. In 1975, a handful of young Americans fresh back from years of intensive practice in India and Burma pooled together $150,000 they didn't have and bought a former Catholic novitiate in rural Massachusetts. Fifty years later, the Insight Meditation Society has become one of the most consequential institutions in the history of Buddhism in the West — the place where Jon Kabat-Zinn had the idea that became Mindfulness-Based Stress Reduction, and where, as one longtime yogi put it, the whole thing has run for half a century "without any adult supervision whatsoever." For IMS's 50th anniversary, Dan sits down with four of its founding teachers — Jack Kornfield, Joseph Goldstein, Sharon Salzberg, and Jacqueline Mandell — along with Steven Schwartz, who helped get the organization built in the first place. Together they trace the founding story, the early years of $25-a-month stipends and “window wars,” the accidental birth of the mindfulness movement, and what they hope IMS looks like 1,000 years from now. For more on the Insight Meditation Society, including how to support their new retreat center, you can visit . Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41680990
info_outline
How To Communicate Effectively With Difficult People: When to Tell the Truth, When to Push Back, and Why Kindness Isn't the Same as Being Nice | Sharon Salzberg
07/08/2026
How To Communicate Effectively With Difficult People: When to Tell the Truth, When to Push Back, and Why Kindness Isn't the Same as Being Nice | Sharon Salzberg
Plus: the four questions the Buddha said you should ask before you speak, the truth about gossip, and what to do when compassion and honesty pull in opposite directions. is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. In this episode we talk about: What the Buddha actually said about how to talk to people, and why almost none of us were ever taught it The four questions to ask yourself before you open your mouth Whether white lies are ever okay The difference between being kind and being nice Is it ever okay to gossip? Why shame is the enemy of change, and what "right" in right speech actually means How to remember any of this when you're mid-conversation with a difficult person Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit Square – Get up to $200 off Square hardware when you sign up at #squarepod Leesa — Go to for 25% off select mattresses, plus get an extra $50 off with promo code HAPPIER. OneSkin: Get 15% off OneSkin with the code HAPPIER at #oneskinpod
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41680975
info_outline
Your Job Is Hijacking Your Life: How to Set Limits, Decrease Work Stress, and Reclaim Your Evenings | Guy Winch
07/06/2026
Your Job Is Hijacking Your Life: How to Set Limits, Decrease Work Stress, and Reclaim Your Evenings | Guy Winch
Why ruminating after hours is unpaid overtime — plus, how to handle bad bosses, beat the Sunday scaries, and actually recharge. Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His have garnered over 35 million views and his science based have been translated into 30 languages. His newest book is: . In this episode we talk about: Why work stress is at an all-time high — and what the pandemic permanently broke How to tell the difference between regular stress and full-blown burnout Why ruminating about a bad day at the office is unpaid overtime — and how to stop Techniques for coaching yourself through hard moments without lying to yourself How to actually recover after work — and why collapsing on the couch isn't the same as recharging How to set limits with a difficult boss without torching the relationship A practical tool for mapping the real stress in your job What to do with the Sunday scaries — and one scheduling trick that actually works How chronic work stress quietly erodes your ethics over time Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! This episode is sponsored by: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at Northwest Registered Agent — LLC formation, registered agent service, and free business resources at To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41680940
info_outline
In an Age of Techno-Pessimism, Here's the Science-Based Case for Optimism | Rob Marciano
07/03/2026
In an Age of Techno-Pessimism, Here's the Science-Based Case for Optimism | Rob Marciano
On nuclear fusion, solid-state batteries, driverless cars, and other innovations — and why, for one cynical disaster reporter, meeting the scientists building them changed everything. Rob Marciano is the national weather correspondent for CBS News and a Cornell-trained scientist with more than 30 years in television news. A former co-host of Weekend Good Morning America at ABC News, he's also the co-author, alongside physicist James Trefil, of . Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41680925
info_outline
How To Regulate Your Nervous System: Anxiety, Relationships, and the Baggage You Didn't Ask For | Dr. Bruce Perry
07/01/2026
How To Regulate Your Nervous System: Anxiety, Relationships, and the Baggage You Didn't Ask For | Dr. Bruce Perry
Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work. is the Principal of the and a Professor at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, , 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. In this episode we talk about: EMDR and the importance of moving your body The hardest type of trauma to deal with The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become more generous in our lives.. Both toward ourselves and others. How it’s never too late to heal trauma Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41680910
info_outline
That Background Hum of Worry in Every Important Conversation — Here's What It Is and How to Quiet It | Claude M. Steele
06/29/2026
That Background Hum of Worry in Every Important Conversation — Here's What It Is and How to Quiet It | Claude M. Steele
Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it. is a professor of psychology at Stanford University and the author of a new book, . In this episode we talk about: Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The surprisingly simple thing that makes critical feedback land or fall flat How to reduce tension when you're the one with power (and what to do when you're not) A three-part framework for building trust across any divide Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: Function Health: Join at or use the gift code HAPPIER25 for a $25 credit toward your membership. BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at Wix: Build a fully functional website with AI in minutes at Cash App: Download Cash App Today: #CashAppPod Cash App is a financial services platform, not a bank. Banking services provided by Cash App’s bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the , , and . Discounts and promotions provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Gusto: Try Gusto today at and get three months free when you run your first payroll.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313065
info_outline
For the Burned Out, Overcommitted, and Perpetually Drained | Robin Arzón
06/26/2026
For the Burned Out, Overcommitted, and Perpetually Drained | Robin Arzón
Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself. is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of and host of . In this episode we talk about: Redefining hustle Intensity vs. volume Using jealousy as data Psychological distancing and self-talk Why motivation is a myth Lowering the barrier to entry Planning for the messy middle Breathwork as a cheat code Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313060
info_outline
Muscle Regulates Your Emotions: The Science of Protein, Strength, and Aging Well | Dr. Gabrielle Lyon
06/24/2026
Muscle Regulates Your Emotions: The Science of Protein, Strength, and Aging Well | Dr. Gabrielle Lyon
Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work. is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of , and her new book is . In this episode we talk about: Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis Protein and why most of us aren't eating enough of it How to think about intuitive eating Minimum effective dose for exercise Recovery as you age The case for adding more friction to your life Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313055
info_outline
More Ice Cream, Less Biohacking: An Oncologist's Six Rules for Living Longer | Dr. Ezekiel Emanuel
06/22/2026
More Ice Cream, Less Biohacking: An Oncologist's Six Rules for Living Longer | Dr. Ezekiel Emanuel
No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck. Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is . In this episode we talk about: Why longevity shouldn't be the goal — and what to aim for instead The single most powerful intervention for a long, healthy life (hint: it's not exercise) The neuroscience of friendship: how social connection literally changes your brain and body Six practical, science-backed rules for living well — from an oncologist with nothing to sell Why ultra-processed food and sugary drinks are doing more damage than almost anything else The case for eating ice cream (yes, really) — and why moderation is the new discipline What retirement does to your brain, and how to protect your cognitive function as you age ChatGPT as a diagnostic tool — and what a doctor actually thinks about that Why the wellness industrial complex is making you worse, not better Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to and use code HAPPIER for 15% off plus free gifts at checkout. Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at for up to $350 off the Pod 5, with a 30-day trial if it's not for you.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313050
info_outline
Want To Live Longer? Here's the Truth About Supplements, Peptides, VO2 Max, GLP-1's, and the Only Real Miracle Drug | Kara Swisher
06/19/2026
Want To Live Longer? Here's the Truth About Supplements, Peptides, VO2 Max, GLP-1's, and the Only Real Miracle Drug | Kara Swisher
Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction. Kara Swisher is a veteran tech journalist, host of the podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, , takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging. Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medical breakthroughs that could change everything. This conversation covers both. We talked about: Why biohacking culture is basically a men's eating disorder dressed up as science Bryan Johnson, Peter Attia, and what Silicon Valley gets catastrophically wrong about longevity The supplements, therapies, and interventions that are mostly hype (peptides, hyperbaric chambers, red light therapy, full-body scans) What VO2 max actually measures — and why it's one of the few metrics worth tracking GLP-1 drugs: the real promise behind the Ozempic headlines The mRNA breakthroughs that could produce a pancreatic cancer vaccine Why your relationships are a more powerful longevity drug than anything you can buy The case for boredom, friction, and putting your phone down How thinking about death every day can make you happier and less afraid Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our This episode is sponsored by: Eight Sleep: Use code DanHarris at for up to $350 off the Pod 5, with a 30-day trial if it's not for you. Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit ButcherBox: New listeners can get free ribeyes or top sirloins for a year — or ground beef and bacon for a year — plus $20 off their first box at BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at To advertise on the show, contact sales@advertisecast.com or visit
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313030
info_outline
How To Get Past Your Past | Yung Pueblo
06/17/2026
How To Get Past Your Past | Yung Pueblo
Lessons learned from 12 years of serious meditation. is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. In this episode we talk about: How to burn off your mind’s conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening is, and how to do it The liberation that comes from equanimity Some of the incredibly valuable lessons he’s learned from 12 years of meditation How to make better decisions for your future self How to have boundless compassion without being a pushover Why being able to see perspectives outside of your own is a sign of intelligence and mental strength And much more Related Episodes: Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313025
info_outline
What Attachment Style Are You? How To Know, Why It Matters, and How To Change It If You Need To | Amir Levine
06/15/2026
What Attachment Style Are You? How To Know, Why It Matters, and How To Change It If You Need To | Amir Levine
Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure. is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller , which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book expands this work into emotional regulation and everyday well-being. In this episode we talk about: What attachment theory is The four attachment styles — anxious, avoidant, secure, and fearful avoidant — and how to identify which one you are Why your attachment style is not fixed and how it can change What happens in your brain when you're ignored or excluded How being securely connected can extend your life The five pillars of a secure life How to right-size a relationship with someone unreliable Small, seemingly insignificant daily interactions as vehicles for change Two rules of secure engagement that can defuse almost any argument Why anxious and avoidant attachment styles each have genuine superpowers How to build your "attachment topography" Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit This episode is sponsored by: BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at Wix: Build a fully functional website with AI in minutes at IQBAR: To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000. Warby Parker: Prescription glasses with virtual try-on. Buy one prescription pair and get 20% off additional prescription pairs at
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313020
info_outline
Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem
06/12/2026
Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem
We’re all hooked on something. Here’s the way out, according to an MD who became a beloved nun. Sister Dang Nghiem, MD, (“Sister D”) was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman’s Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015). This episode is part of our monthlong series. We talk about: Sister D’s Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold Path How willpower doesn’t fit into the Buddhist path of understanding and working with addiction How to change addiction at its root Practical applications of mindfulness Self-compassion The importance of social support Her thoughts on our relationships to our phones And more Related Episodes: Sign up for Dan’s newsletter Follow Dan on social: , Ten Percent Happier online Subscribe to our Our favorite playlists on: , , , Full Shownotes: Additional Resources: For an exclusive offering related to this episode, go to
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313015
info_outline
Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal Auclair
06/10/2026
Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal Auclair
Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the in Massachusetts. He is also a co-founder of and one of its guiding teachers. In this episode we talk about: What the Four Kinds of Clinging are — and why the Buddha thought this list mattered How clinging to pleasure actually makes pleasure harder to enjoy The "wrong views" that cause the most suffering — and how to hold your opinions less tightly Why clinging to rules and routines shows up in the most ordinary places (including who puts the onions in the pan first) What self-identification is, and why loosening it leads to less guilt, shame, and anxiety A simple bedside inquiry for getting underneath the concept of self Why catching yourself cling is a reason for joy, not self-criticism Related Episodes: Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsors: BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at Quo – Try Quo for free, plus get 20% off your first six months when you go to . Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit r
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313010
info_outline
You Need A Code: Scott Galloway On Men, Risk, Rejection, and Kindness
06/08/2026
You Need A Code: Scott Galloway On Men, Risk, Rejection, and Kindness
Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters. Scott Galloway is Professor of Marketing at NYU’s Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book reached #1 on The New York Times Best Seller List. In this episode we talk about: Why "action absorbs anxiety" and other strategies for stress and overthinking Galloway's three-pillar framework for modern masculinity How to handle criticism Fighting tech algorithms to build real-world relationships Embracing the word "no" to build resilience and success Why young people should follow their talent rather than their passion Signaling value through humor and small, daily acts of kindness Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Additional Resources: Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot , or sign up to livestream ! To advertise on the show, contact sales@advertisecast.com or visit Thanks to our sponsors: Northwest Registered Agent — LLC formation, registered agent service, and free business resources at Square – Run your business smarter with Square. You can get up to $200 off Square hardware at . Gusto – Try Gusto today at and get three months free when you run your first payroll. Leesa — Go to for 25% off select mattresses, plus get an extra $50 off with promo code HAPPIER.
/episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/41313005