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10% Happier

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.

Ten Percent Happier with Dan Harris

Plus: why being your 'best self' isn't about being nice or passive, why regulation starts before things go wrong, and how 'polyregulation' can help you up your game.
 
Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here. 
 
In this episode we talk about:
 
 • Why your "true self" might be the worst version of you
 • The five-step process for catching yourself before you explode
 • What to tell yourself in the doorway before you walk into a hard moment
 • Why breathwork alone won't fix everything you're feeling
 • The simple fix for total disengagement in your next Zoom meeting
 • Why your best self should never be a doormat
 • How to repair after you say the nastiest thing you've ever said
 • How to build a go-to strategy before you even need it
 
Related Episodes:
 
 • 

 The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett
 • 
 
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: 
 
This episode is sponsored by:
 BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.
 
CocoaVia:: Visit www.cocoavia.com/discount/HAPPIER and use my promo code HAPPIER at checkout for an extra 20% off, or check out your local Sprouts Farmers Market. Thanks to CocoaVia for sponsoring this episode!
 
QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to Quo.com/happier.
 FarmKind: If you give monthly through farmkind.giving/happier, FarmKind will boost your donation by 50%. Just 50 cents a day — $15 a month — can save 350 animals a year from suffering.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science Of Emotion Regulation: A Five-Step Plan For Not Losing Your Sh*t | Marc Brackett

Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life.
 
Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP award-winner from Louisiana by way of Chicago. He was just named as the newest correspondent on Comedy Central's Emmy & Peabody Award-winning program The Daily Show, where he was previously a writer for the past six years. Johnson is also a former writer and performer on NBC's The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, he is Comedy Central's 'most watched comedian ever' with 40M+ views to date across their platforms. 
 
In this episode we talk about:
 
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The difference between accepting a problem and simply giving up
 • 
 • 

Why some anxiety is a rational response, not overthinking
 • 
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How he manages anxiety while covering the news every day on The Daily Show
 • 
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A simple trick for judging whether something is actually worth your worry
 • 
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What it's like growing up in church (and questioning parts of it as an adult)
 • 
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Why he thinks comedy helps people face hard realities instead of avoiding them
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The habit behind posting a new hour of comedy every single week for three years
 • 
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Why he believes AI's promised breakthroughs haven't actually shown up
 • 
 • 

Why he thinks the public still has power to reject where AI is headed
 • 
 • 

The advice about finishing your work that changed how he creates
 • 
 
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: 
 
This episode is sponsored by: 
 
iRESTORE: Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code HAPPIER at irestore.com/HAPPIER! #irestorepod
 
Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #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.
 
OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Comedian Josh Johnson On: Handling News Cycle Anxiety, His Insane Work Ethic, and Why AI is BS

A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think.
 
Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence.

 
In this episode we talk about:
 
 • Why we keep making the same mistakes even after years of practice and therapy
 • Four different ways to understand what "awakening" actually means
 • A three-part check-in for resetting into the present moment
 • A four-step practice for working with a difficult emotion in real time
 • How judgment can become a doorway to deeper self-understanding
 • Why self-compassion is the foundation of loving anyone else well
 • How to access little tastes of transcendence in ordinary daily life
 
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 ChannelThis episode is sponsored by:
 Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.
 
Ironwall: Stop online threats before they become real-world attacks. Request your free risk assessment at ironwall.com/danharris.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana Winston

A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care.
 
Atul Gawande, MD, MPH, is a surgeon, author, and public health innovator. He holds the Fish Chair in Surgery at Brigham and Women's Hospital. He is the Samuel O. Thier Professor of the Practice of Surgery at Harvard Medical School and Professor of the Practice at Harvard T.H. Chan School of Public Health. 
 
Dr. Gawande was Assistant Administrator for Global Health at USAID from 2022-2025. He is a longtime writer for The New Yorker and has written four books: Complications, Better, The Checklist Manifesto, and Being Mortal.
 
In this episode we talk about:
 
 • Why the best doctors ask patients what matters before choosing treatment
 • The simple question that reveals what makes life worth living
 • Why patients who get less aggressive care sometimes live longer
 • His father's answer to "what's worth living for" changed three times
 • Why staying independent and staying safe often pull in different directions
 • Research showing people get emotionally calmer, not sadder, as they age
 • What happened when the U.S. shut down its global health aid programs
 • Why he sees AI as a helpful second opinion, not a replacement, for doctors
 
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: 
 
 Being Mortal • , the book
 Being Mortal • , the documentary
 
This episode is sponsored by:
 
 Warby Parker: Buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad
 
BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.
 Notion: Learn more about how Notion can support your business, at notion.com/happier
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

What's Worth Living For? | Dr. Atul Gawande

The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations.
 
Neal Brennan is a three-time Emmy-nominated writer, director, producer, and standup comedian known for his critically acclaimed Netflix specials 3 Mics, Blocks, and Crazy Good and for co-creating Comedy Central's iconic Chappelle's Show. He also hosts the hit Blocks podcast, where he talks with guests about their own personal blocks.
 
In this episode we talk about:
 
 • Talking back to your inner critic
 • Why the worst psychedelic trips might do more good than the beautiful ones
 • The myth that comedians have to be miserable to be funny
 • The "decoy" that keeps smart people chasing validation forever
 • Why achievement became Neal's most embarrassing addiction
 • What Neal wants now that success wasn't enough
 
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
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn't Work, and His Harrowing Psychedelic Journeys

How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing."
 
Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch.
 
Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin.

 
In this episode we talk about:
 
 • Why your intuitions often make stuckness worse, not better
 • The difference between mindless drift and mindful, deliberate delay
 • How to treat resistance as useful data instead of laziness
 • Kristin Neff's three-part framework for practicing real self-compassion
 • Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck
 • Why clearing physical space creates a felt sense of agency
 • The "liking gap" and why reaching out matters more than you think
 • How to satisfice instead of optimize when a decision feels stuck
 
Related Episodes:
 
 • 

Past appearances of Gretchen and Laurie
 • 
 
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: 
 
This episode is sponsored by:
 Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.
 
Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar.
 
Cash App): Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #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.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social Life | Laurie Santos and Gretchen Rubin

Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable.
 
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 
 
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
 
 This episode is sponsored by:
 BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.
 
Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.
 
Master Class: Get 15% off any annual membership at masterclass.com/happier.
 
Northwest Registered Agent: Visit northwestregisteredagent.com/happierfree and start using free resources to build something amazing.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science Of Building The Life You Want | Arthur Brooks

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.
 
Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history." 
 
We talk about:
 
 • The challenge – and gift – of failure
 • Getting comfortable with discomfort and risk
 • The notion of luck 
 • The balance between your relationships and your work 
 • Why scale isn't always the answer 
 • Success vs. happiness 
 • And much more
 
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
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Psychology Of Success | Guy Raz

How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone. 
 
Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best.
 
In this episode we talk about:
 
 • Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move
 • The Gallup study showing where teens keep their phones predicts their grades
 • How to identify what's actually within your control versus truly fixed
 • Angela's own marriage crisis during the 2008 financial collapse, and what saved it
 • Why "trying harder" can sometimes make a bad situation worse, not better
 • One reason Alcoholics Anonymous works for so many people in recovery
 • How reaching out to strangers for advice can change your entire career path
 • Why surrounding yourself with the right peers matters more than we admit

 
Related Episodes:
 
 Angela Duckworth's first appearance on our show 
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: 
 
 Angela's new book Situated 
This episode is sponsored by:
 BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.
 
Notion: Learn more about how Notion can support your business at notion.com/happier.
 Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod
 
Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

When Life's Not Working, Don't Try Harder. Change Your Situation Instead. | Angela Duckworth

There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others.
 
Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco.
 
In this episode we talk about:
 
 • The cue-routine-reward framework that underlies every habit, good or bad
 • The "golden rule" of habit change
 • What "keystone habits" are and how to identify them in your own life
 • Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise"
 • The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others
 • Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything
 • Meta-conversations: asking your partner what they actually need before you respond
 
Related Episodes:
 
 The Science of Effective Communication | Charles Duhigg Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari 
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: 
 
 The Power of Habit by Charles Duhigg Supercommunicators by Charles Duhigg 
This episode is sponsored by:
 Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER.
 Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Habit Change, Why GLP-1s are Disrupting It, and How To Use It To Have Better Conversations | Charles Duhigg

On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself.
 
In this live Q&A, Dan covers:
 
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Why action is the best antidote to AI anxiety — and what's actually in your control
 • 
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How to use your meditation practice inside an MRI (and when it's okay to just get sedated)
 • 
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Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops
 • 
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Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world
 • 
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The Buddhist take on alcohol, and Dan's surprisingly candid answer about his own relationship with substances
 • 
 • 

How to stop feeding the need for external approval — without toxic positivity
 • 
 • 

Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again
 

 • 
 
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
 
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. Register here.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Brain Won't Stop? Here's How to Calm Down | Dan Harris

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