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.

How To Cut Yourself Some Slack | Meditation with Vinny Ferraro 09/14/2025

What To Do When Your Life Blows up | Emma Heming Willis 09/12/2025

How To Rewire Your Inner Dialogue and Re-Regulate Your Nervous System | Elizabeth Gilbert 09/10/2025

Your Negative, Ruminating Mind: Here's Your Way Out | Sister Dang Nghiem 09/08/2025

Your Negative, Ruminating Mind: Here's Your Way Out | Sister Dang Nghiem When it comes to your demons, your baggage, you have a choice: transform or transmit. 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). In this episode we talk about: The “beginning anew” practice: what it is, plus why and how it helps. Is focusing on yourself self-indulgent? The four kinds of people, according to the buddha The concept of “soulmate” in a Buddhist context Related Episodes: “” (guided meditation by Sister D) Join Dan’s online community Follow Dan on social: , Subscribe to our On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up ! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more ! To advertise on the show, contact [email protected] or visit /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37787105

Coach Dan Quinn Got Fired, So He Changed His Life. 09/07/2025

How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine 09/05/2025

Reset Your Nervous System: Actionable Advice for Stress, Burnout, and Trauma | Linda Thai 09/03/2025

Chronic Stress Ages You. Here’s How To De-Stress for Longevity. | Elissa Epel 09/01/2025

Chronic Stress Ages You. Here’s How To De-Stress for Longevity. | Elissa Epel How to reduce negative thoughts, get deep rest, and improve cellular health. , is an international expert on stress, well-being, and optimal aging and a best-selling author of , and . She is a Professor in the Department of Psychiatry & Behavioral Sciences, at the University of California, San Francisco, where she is Vice Chair of Psychology and directs the . In this episode we talk about: What telomeres are Why chronic stress accelerates our rate of aging – and how to reverse it How we have way more control over aging than we think Small, consistent lifestyle changes we can make to promote longer telomeres The role of existential stress Meditation retreats as a reset for the nervous system How even 5-minutes of daily meditation can help Breathing practices that increase vagal tone Deep rest, and other states of mind that are crucial for cellular repair and growth How to counteract the impacts of stress eating How to reframe stress as a challenge And much more Related Episodes: Join Dan’s online community Follow Dan on social: , Subscribe to our On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up ! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more ! To advertise on the show, contact [email protected] or visit Sponsors: AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37787065

You Can’t Hate Yourself Into Becoming a Better Person | Vinny Ferraro 08/31/2025

Professional Setbacks Happen to All of Us. Here Are Some Lessons From Resetting My Career. | Dan Harris & Toni Magyar 08/29/2025

How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren 08/27/2025

How To Handle Toxic Thoughts | Sebene Selassie and Jeff Warren What to do when the voice in your head is an asshole. is an author and meditation teacher. She writes the popular newsletter and her first book is called, . is an author and meditation teacher. He writes the popular newsletter and is the coauthor, along with Dan, of a book called . And he is the co-host of the . has crisscrossed the globe for decades playing his own unique brand of dance music. Aaron is also a longtime meditator and Dharma practitioner in the Dharma Drum lineage of Chan Buddhism, and is a passionate devotee of GuanYin Bodhisattva. In this episode we talk about: How to relate to sticky stories and emotions How to face unpleasant feelings The 5 hindrances (that’s a Buddhist list of the main problems that arise in meditation) and how sneaky they can be The potential pitfalls of a “good sit” The role of right effort in meditation How expectations make us suffer Neurodivergence Working with shame (and how it differs from wise remorse) The connection between dancing and the Dharma (and why Dan is too self-conscious to dance) Join Dan’s online community Follow Dan on social: , Subscribe to our On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up ! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at . To advertise on the show, contact [email protected] or visit Sponsors: Liquid IV: Savor the last bits of summer with Liquid I.V. Tear. Pour. Live More. Go to and get 20% off your first order with code HAPPIER at checkout. AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37428770

The Science of Conversation: How To Say What You Mean, Be Heard, and Stop People-Pleasing | Alison Wood Brooks 08/25/2025

The Science of Conversation: How To Say What You Mean, Be Heard, and Stop People-Pleasing | Alison Wood Brooks You talk all day. Here’s how to do it better, according to a professor from Harvard Business School. comes from the Harvard Business School, where she teaches a course called “,” which she has now turned into a book, called . In this episode we talk about: The evolution of conversation Why conversation is a skill — not just a natural talent How to develop conversational skills, including common conversational pitfalls to avoid Granular, tactical pieces of advice on how to have a conversation The science behind conversation that may surprise you Listening tips Conversational repair strategies How kindness can go pear shaped How to handle difficult moments in conversation The difference between focusing on other people and people pleasing How to integrate these incredible learnings into your life How soft skills are becoming increasingly more valuable with the rise of AI Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: Alison’s band, On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up ! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at . To advertise on the show, contact [email protected] or visit Sponsors: Function Health: Learn more and join using our link. Visit to own your health. Factor Meals: Eat smart at and use code TENPERCENT50OFF to get 50% off your first box, plus free breakfast for 1 year. AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit for details. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37428745

How To Meditate When You're Freaking Out | Kaira Jewel Lingo 08/24/2025

How To Handle Your Demons | Vinny Ferraro 08/22/2025

Next Time You’re Suffering, Ask Yourself This Question | Caverly Morgan 08/20/2025

Next Time You’re Suffering, Ask Yourself This Question | Caverly Morgan The highest form of self compassion (is seeing there’s no self in the first place). Caverly Morgan is a meditation teacher who blends the original spirit of Zen with a modern nondual approach, drawing from her eight years of training in a silent Zen monastery. She's authored two books— and . Caverly is also the Founder and Lead Contemplative of two nonprofits—Peace in Schools, creating the first U.S. semester-long credited mindfulness course in high schools, and , dedicated to making practices that lead to liberation for all, accessible to all. Learn more at In this episode we talk about: How to move past a constricted view of the self Relative vs absolute truth Joseph Goldstein tips on getting a glimpse of no self The perks of meat and potato dharma More practices to help supercharge our practice How love and self-compassion factor into all of this Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: Website: A Practice: Fleshing Out Our Conditioning Prompts: In order to be loved, I need to . . . During times of conflict, I should . . . My parents always taught me that . . . I deserve . . . I’ll be comfortable when . . . I’ll be happy when . . . I know I should avoid . . . If only . . . Other people would be happy if I . . . It’s best not to . . . I’m usually afraid of . . . To feel successful I need to . . . The thing I should most watch out for is . . . I never seem to be able to . . . On Sunday, September 21st from 1-5pm ET, join Dan and Leslie Booker at the New York Insight Meditation Center in NYC as they lead a workshop titled, "Heavily Meditated – The Dharma of Depression + Anxiety." This event is both in-person and online. Sign up ! Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at . To advertise on the show, contact [email protected] or visit SPONSORS: Leesa Go to for 30% off mattresses, plus get an extra $50 off with the promo code “happier”. StitchFix Get started today at to get $20 off your first order, and they’ll waive your styling fee. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37428700

The Science of Self-Hypnosis | Dr. David Spiegel 08/18/2025

How to Handle Discomfort, Uncertainty, and Overwhelm | Meditation with Kaira Jewel Lingo 08/17/2025

How To Repair the Damage After An Argument | Dr. Becky Kennedy 08/15/2025

Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey 08/13/2025

Think You Suck at Meditation? This Conversation Could Help. | Ofosu Jones-Quartey How to (constructively) lower the bar on your meditation practice. is a meditation teacher, hip-hop artist, and author based in the DC area. He’s a certified teacher with over 20 years of experience bringing mindfulness, self-compassion, and creativity to people of all ages. His stage name is “Born I,”, and his new book is called . In this episode we talk about: The definition of open-awareness meditation How it differs from classical concentration practices (such as focusing on your breath, or loving kindness phrases) Why Ofosu chose open-awareness meditation (in direct response to his struggles with OCD) How you can practice open-awareness meditation The benefits of a technique called “mental noting” The “practice self-assessment tapes” that we run in our mind Self-compassion and “lowering the bar” in your meditation practice The relationship between neurodiversity and meditation in general How to depersonalize the experience of suffering And we hear some of Ofosu’s music and the life experiences that inspired it Related Episodes: Join Dan’s online community Follow Dan on social: , Subscribe to our Additional Resources: Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more . To advertise on the show, contact [email protected] or visit Sponsors: Narwal VacuumIf you want to treat your home to spotless, fresh floors, visit to get the early bird price! Function HealthLearn more and join using our link. The first 1,000 get a $100 credit toward their membership. Visit or use gift code HAPPIER 100 at sign-up to own your health. /episode/index/show/05620661-2103-4fe0-9ab9-92bfc4d9cf22/id/37428625