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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

A toolkit for navigating your fears, finding your “core,” and having sovereignty over your nervous system.
 
 
 
Brené Brown is a research professor at the University of Houston, where she holds the Huffington Foundation Endowed Chair at the Graduate College of Social Work. She is the author of six #1 New York Times bestsellers and the host of two award-winning podcasts. 
 
 
 
In this episode we talk about:
 
 • The inspiration behind her new book (it involves a fateful game of pickleball)
 • The importance of building a strong "core" rather than operating from a place of dysfunction or fear
 • How to achieve sovereignty over your nervous system
 • Brené’s "above the line" / "below the line" practice
 • How language acts as an indicator light for our emotions
 • The role of our values and how to operationalize them
 • Why we shit talk other people
 • How to build your capacity for paradoxical thinking 
 • And more
 

 

 
Related Episodes:
 
 You're Doing Feelings Wrong Vulnerability: The Key to Courage 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Additional Resources: 
 
 • 

Values Exercise
 • 
 

 

 
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 here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
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 att.com/guarantee for details.
 
 Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

 
Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

Brené Brown On: How To Succeed Without Being a Bullying, Bullshitting, Power-Hungry Jerk Face

Practical ways to lead a good life. 
 
Kieran Setiya is the Peter de Florez Professor of Philosophy at MIT, where he works on ethics and related questions about human agency and human knowledge. He is the author of Midlife: A Philosophical Guide and Life Is Hard: How Philosophy Can Help Us Find Our Way. He also maintains a Substack newsletter, Under the Net.
 
In this episode we talk about:
 
 • How Kieran became interested in practical philosophy (and philosophy more generally)
 • A brief history of philosophy 
 • The connection between philosophy and self-help
 • Whether Buddhism is a philosophy?
 • The upside of missing out (as opposed to FOMO) 
 • Kieran’s mild beef with the Stoics
 • techniques for dealing with grief and loss 
 • Why living well is not the same as feeling happy
 • The connection between Plato, Aristotle and contemporary influencers today 
 • How to deal with physical adversity 
 • Navigating failure 
 • Kieran’s case for meditation 
 • Operationalizing the cliché of “enjoying the process” rather than the outcome
 • How to deal with the injustices of the world

 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
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 here!
 
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 here!
 
SPONSORS:
 
 Bumble: Thinking about dating again? Take this as your sign and start your love story on Bumble. 
 

 AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.
 

 
Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.
 

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

How To Live Well—Even Amidst Failure, Uncertainty, Loss, and Physical Pain | Kieran Setiya

Our Teacher of the Month answers a common question: how do I find the time to meditate? Vinny turns this question on its head, and his answer might surprise you.
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
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 eomega.org/workshops/meditation-party-2025.
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
SPONSORS: 

 
Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 

 Odoo: Discover how you can take your business to the next level by visiting odoo.com. Modern management made simple.

How To Make Time for the Things You Actually Care About | Vinny Ferraro

A guide to navigating “the rodeo of life”.
 
 
 
Academy Award–winning actor and #1 New York Times bestselling author Matthew McConaughey is a husband and a father, an eternal optimist, a hopeful skeptic, and a man of faith who believes that we should all start sellin’ Sunday morning like a Saturday night. His latest book is Poems and Prayers.
 
 
 
In this episode we talk about:
 
 • What Matthew’s prayer practice looks like
 • How to figure out what your beliefs are 
 • His relationship with doubt and humility 
 • How to reframe your relationship with failure, risk, and embarrassment 
 • Morning rituals and how to prepare for the day
 • Sins, cynicism, and what to do when things get hard
 • Matthew’s take on the world
 • Misconceptions of ‘good’ and ‘evil’
 • The difference between ‘hope’ and ‘belief’ 
 • Why “belief is punk rock”
 • And more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
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 here!
 
 
 
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 here!
 

 
 

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

 SPONSORS:
Monarch Money: use code Happier at monarchmoney.com in your browser for half off your first year.

Matthew McConaughey On: His Morning Routine; When To Take Risks; How To Bounce Back From Fuckups; And the Dangers of Cynicism

A Buddhist recipe for reclaiming your sanity.
 
Phillip Moffitt is a Buddhist meditation teacher and writer based in the San Francisco Bay Area in California. He has written several books and is also the founder and president of Life Balance Institute. 
 
In this episode we talk about:
 
 • A Buddhist recipe for navigating life’s ups and downs
 • Mindfulness tools for happier and smarter transitions
 • We dive into the the Noble eightfold path 
 • Managing transitions with maximal happiness and resilience
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Additional Resources: 
 
 • To join Phillip’s email list, 
sign up here • . 
 • Phillip's “
Core Values and Essential Intentions Worksheet • ”
 
 
 
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 here!
 
 
 
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 here!
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
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 att.com/guarantee for details.
 
Function: Our first 1000 listeners get a $100 credit toward their membership. Visit www.functionhealth.com/Happier or use the gift code Happier100 at signup to own your health.

How To Handle Turbulence and Transitions | Phillip Moffitt

Are you living by default or by design? A provocative question from an NYU business professor.
 
 
 
Suzy Welch is an award-winning NYU Stern School of Business professor, acclaimed management researcher, and New York Times best-selling author, most recently with “Becoming You: A Proven Method for Crafting Your Authentic Life and Career.”
 
 
 
In this episode we talk about:
 
 • The distinction between purpose and happiness
 • What values actually are––and why it’s so hard for people to name their own 
 • 15 of the most significant core values
 • The importance of knowing how other people experience your personality 
 • Tools for envisioning your desired future 
 • Why knowing your passion is not enough
 • And much more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Additional Resources: 
 
 Values Bridge Pie 360 Suzy’s books
 
 
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 here!
 
 
 
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 here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
 
 
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 att.com/guarantee for details.
 
Coop Sleep Goods: Upgrade your sleep. Visit coopsleepgoods.com/happier10 to get 20% off your first order.

What Should You Do With Your Life? | Suzy Welch

Guess what: you don’t have to fix yourself. 
 
All this month, we’re sharing custom guided meditations from our teacher of the month, Vinny Ferraro, exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month.
 

 
Related Episodes:
 
 • 

 You Can’t Hate Yourself Into Becoming a Better Person | Vinny Ferraro
 • 
 

 

 
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 here!
 
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 eomega.org/workshops/meditation-party-2025.
 
 
 
Join Dan’s online community 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

How To Cut Yourself Some Slack | Meditation with Vinny Ferraro

When life gets turbulent, is self-care self-indulgent?
 
 
 
Emma Heming Willis is a mother, step-mother, wife, and an advocate. After her husband, Bruce Willis, was diagnosed with frontotemporal dementia, she became a passionate voice for care partners and families navigating neurodegenerative disease. Her new book is called The Unexpected Journey: Finding Strength, Hope, and Yourself on the Caregiving Path.
 
 
 
In this episode we talk about:
 
 • The moment Bruce was diagnosed 
 • The importance of self-care and community support for caregivers 
 • Actionable advice on making time for oneself 
 • How to ask for and accept help when you need it
 • Why learning to care for other people is a skill we should all develop (and how it might actually enhance your life)
 • Tools for dealing with life’s most difficult emotions 
 • How to reframe painful experiences 
 • And much more
 

 

 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 
 

 
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 here!
 
 
 
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 here!
 

 

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

What To Do When Your Life Blows up | Emma Heming Willis

A raw conversation about addiction, love, death, grief, recovery, and more.
 
Elizabeth Gilbert is the #1 New York Times bestselling author of nonfiction and fiction books such as Big Magic and Eat Pray Love. Her new memoir is All The Way To The River: Love, Loss, and Liberation.
 
In this episode we talk about:
 
 • Ways that Elizabeth fostered dependency in her life 
 • What Elizabeth means when she says “make other people into my home”
 • The modalities and practices Elizabeth uses to ground in her daily life
 • The definition of healthy relationships – and how to have them 
 • Self-compassion

 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel

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

 
Stitch Fix: Get started today with stitchfix.com/happier and get 20% off your first order when you buy five or more items.
 

 
AT&T: Staying connected matters. That's why AT&T has connectivity you can depend on, or they will proactively make it right. Visit att.com/guarantee for details.

How To Rewire Your Inner Dialogue and Re-Regulate Your Nervous System | Elizabeth Gilbert

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:
 
 • 
 Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem • 
 • 
 This Episode Will Make You Stronger | Sister Dang Nghiem • 
 • 

“I am enough” (guided meditation by Sister D)
 • 
 
 
 
Join Dan’s online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
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 here! 
 
 
 
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 here!
 

 

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

How To Make Time for the Things You Actually Care About | Vinny Ferraro

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