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.

The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi 05/06/2026

Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati 05/04/2026

The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris 05/01/2026

Are You Living a Good Life? | James Patterson and Patrick Leddin 04/29/2026

The Science of Regulating Your Nervous System | Dr. Kevin Tracey 04/27/2026

Feel Your Feelings, Drop the Story | Sebene Selassie 04/24/2026

How To Relax The Need To Control Everything | Rosa Lewis 04/22/2026

How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb 04/20/2026

Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple 04/17/2026

Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha 04/15/2026

Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha Plus: maximizing the benefits of sleep, exercise, and meditation. To celebrate the show’s 10th anniversary, we’re producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you. is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book and the creator of the app . is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books and . In this episode: What neuroplasticity is, and why your brain is not fixed How exercise changes your brain, including mood, memory, and attention Reframing the burden of optimization The minimum effective dose for meditation to improve attention Why sleep is essential for memory, brain cleanup, and long-term brain health The myth of multitasking How anxiety can be used as a tool instead of just something to avoid How your daily habits are shaping the brain you’ll have tomorrow Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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. This episode is sponsored by: Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at Warby Parker — Prescription glasses, contacts, and sunglasses with virtual try-on. Buy one prescription pair and get 20% off additional pairs 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/40288455

The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald 04/13/2026

What To Do When Life Won't Let Up | Sebene Selassie and Jeff Warren 04/10/2026

This Episode Will Calm Your Nervous System | Prentis Hemphill 04/08/2026

This Episode Will Calm Your Nervous System | Prentis Hemphill Strategies for getting out of your head and thriving in a chaotic world. is a writer, political organizer, therapist and somatic facilitator. They are the author of the national bestseller , and host of the acclaimed podcasts and . Prentis is also the Co-founder of (TEI), a training and research organization that applies somatic practices to individual, organizational and collective care through a healing justice framework. In this episode we talk about: What embodiment really means How our bodies may be communicating more information to our brains than we realize Practices to feel more at home in your body and regulate your nervous system The “head, heart, gut” way of listening to different kinds of intelligence Why so many of us are pulled out of our center in modern life Micro-interdependence Simple, everyday ways to humanize one another in an era of mass vilification How cultural pressures contribute to anxiety and burnout How to set boundaries Identifying what you truly care about Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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. 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: Rosetta Stone — Language learning that's immersive and intuitive. Start your journey at Fatty 15 — The first essential fatty acid discovered in over 90 years, designed to support healthy aging at the cellular level. Get 15% off a 90-day starter kit at with code HAPPIER To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/40288405

Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating — And Reclaim Your Brain 04/06/2026

What To Do When Your Mind Won't Quit | Bart van Melik 04/03/2026

What To Do When Your Mind Won't Quit | Bart van Melik Buddhist tools for forgiveness, boredom, worry, and getting out of your head. Meditation teacher Bart van Melik leads a live community Q&A — and the questions that come in are ones most meditators have quietly wrestled with for years. Bart is the guiding teacher at in New York, where he leads weekly sessions grounded in Buddhist tradition. In this episode, he takes on four of the most common sticking points in practice: forgiveness, boredom, disconnection from the body, and the spiral of anxious "what if" thinking. His approach throughout is warm, precise, and grounded — less about achieving a particular state and more about learning to hold whatever arises with curiosity and kindness. Topics covered: Forgiveness — why forcing it can backfire, what it means to "bypass" difficult emotions, and the reframe that changes everything: forgiveness as giving up all hope for a better past Boredom — how to get genuinely curious about it instead of fighting it, and what it can teach you about why you reach for your phone Getting into your body — why embodiment looks different for everyone, and how to find the activities (yes, even mindful salsa dancing or vacuuming) that make it easier Worry and "what if" thoughts — the Buddhist framing of worry as an obstacle to clear seeing, and a simple breathwork technique from Yongey Mingyur Rinpoche — exhale heavy, exhale calm — that works even in the hardest moments Community as practice — the Buddha's teaching that friendship and community isn't half the path. It's the whole thing. About Bart van Melik: is a meditation teacher and guiding teacher at Community Meditation Center, a global and local community that meets weekly via Zoom. Monthly sessions are donation-based and open to all. Learn more at https://www.cmc-ny.org/. Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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/40288385

Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks 04/01/2026

Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks Six steps to reclaim your brain, find purpose, and escape the doom loop. is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. Brooks is the author of 15 books, including the #1 New York Times bestsellers, , co-authored with Oprah Winfrey, and . His latest book is . In this episode we talk about: The three essential components of a meaningful life Getting comfortable with boredom Why we need to be asking questions that google can't answer The neuroscience behind “authentic love” Strategies for finding meaning in your work What Arthur means when he says “don’t waste your suffering" 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 and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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. This episode is sponsored by: LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at Quō — The smart business phone system with AI call logging and summaries. Try free + 20% off your first six months at Hyperfocus with Rae Jacobson — A podcast exploring ADHD, neurodivergence, and mental health through conversations with scientists, doctors, and researchers. Search for Hyperfocus with Rae Jacobson wherever you get your podcasts. To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/40288365

The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl 03/30/2026

The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain. , PhD, is a Professor of Psychology and Psychiatry at the University of Wisconsin-Madison. He is also the Founder & Director of the and Founder of the non-profit . , PhD, is a scientist, author, translator, and meditation teacher for the Tergar community. Davidson and Dahl’s latest book is . They also author the Substack newsletter, . In this episode we talk about: What it really means to flourish How difficult emotions like anxiety, fear, or grief can coexist with well-being Why flourishing is a trainable skill set, not a personality trait or a self-improvement project An introduction to the Healthy Minds Framework and its four pillars: awareness, connection, insight, and purpose Why short, informal “micro-practices” can be just as effective as formal meditation How to cultivate purpose 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 and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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. This episode is sponsored by: Fast Growing Trees — America's largest online nursery, with plants guaranteed to arrive healthy. Get 20% off your first purchase with code HAPPIER at BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/39999390

Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders 03/27/2026

A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts 03/25/2026

A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts Plus, how the bestselling author writes his way out of despair. is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, Turtles All the Way Down, and The Anthropocene Reviewed. With his brother, Hank, John has co-created many online video projects, including and the educational channel . His most recent book is . In this episode we talk about: John’s toolkit for managing thought spirals and dispair Why he wrote a whole book about the thing that terrifies him How he maintains hope in a chaotic and unfair world Finding the “self” Shame reduction through naming What John learned from his time as a chaplain in a pediatric hospital His current view of God And the question of how much––or how little––we should be sharing about ourselves with other people Get the 10% with Dan Harris app Sign up for Dan's free newsletter Follow Dan on social: , Subscribe to our Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. 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. This episode is sponsored by: Paleo Valley — 100% grass-fed beef sticks made without preservatives or additives. Get 15% off at or use code HAPPIER at checkout Square — Business tools with AI, smart reporting, and payments all in one place. Get up to $200 off Square hardware at Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/39999370

Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam 03/23/2026

A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie 03/20/2026

A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with ), out now on Audible. The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable. In this guided practice, Sebene leads you through: Grounding yourself before you take your first step Tuning into the physical sensations of lifting, moving, and placing each foot Expanding awareness to include your whole body and your surroundings Letting thoughts come and go — without getting caught in them Closing with a moment of gratitude for your body and this moment of awareness The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at . And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at 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: Samsara — AI-powered fleet safety and operations platform. Request a free demo at Fatty 15 — The first essential fatty acid discovered in over 90 years, designed to support healthy aging at the cellular level. Get 15% off a 90-day starter kit at with code HAPPIER To advertise on the show, contact sales@advertisecast.com or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/39999350