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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 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

Your Negative, Ruminating Mind: Here's Your Way Out | Sister Dang Nghiem

Then he got put in charge of a losing team, and he turned them into winners.
 
Dan Quinn is Head Coach of the Washington Commanders. He was fired from the Atlanta Falcons back in 2020, then signed up for a “360 review” where he solicited feedback from former players, peers, and bosses. He then brought all those learnings to his new job at the Commanders, where last year (his first year with the team), he created a very interesting culture. They had a surprisingly great, headline-making season last year, and their opening game of this season is today, September 7. 
 
In this episode we talk about:
 
 • How to solicit and handle tough feedback
 • How to give clear feedback without being a jerk
 • Secrets for getting the best out of people
 • Strategies for recovering from defeat and other varieties of setbacks
 
 
 
Related Episodes:
 
 • 

 How To Stop Worrying About What People Think Of You | Michael Gervais
 • 
 • 

 Dr. Michael Gervais, Sports Psychologist
 • 
 • 

 The “Performance Whisperer” George Mumford Has Deep Strategies for Flow and Success
 • 
 
 
 
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

Coach Dan Quinn Got Fired, So He Changed His Life.

The creator of somatic experiencing shows Dan how to heal trauma through the body.
 
 Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma.
 
Content warning: This episode includes discussions of rape and violence.
 
In this episode we talk about:
 
 • How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds
 • The difference between somatic experiencing and talk therapy
 • Somatic experiencing practices we can implement into our lives
 • Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears
 • What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream
 • And how to move through ancient wounds – and enrich our lives (whether we have trauma or not)
 • Practices to fortify us in times of difficulty
 • Facing mortality 
 
This episode was first published in April 2024.
 
Related Episodes:
 
 Become An Active Operator Of Your Nervous System | Deb Dana What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo How to Live with the Worst Things That Ever Happened to You | Stephanie Foo An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham How to Get Out of Your Head | Willa Blythe Baker 
 
 
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!
 
 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!
 

 
Sign up for Dan’s weekly newsletter here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel

How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine

An expert trauma therapist offers a master class in resilience.
 
 Linda Thai LMSW is a trauma therapist specializing in cutting-edge brain-and body-based modalities for complex developmental trauma. As an educator, she adeptly communicates on trauma, attachment, and the impact of oppressive systems. Passionate about healing trauma, Linda is redefining what it means to be wounded and whole and a healer.
 
In this episode we talk about:
 
 • A primer on your nervous system 
 • Stress, distress, traumatic stress and burnout 
 • The relationship between stress and digestion 
 • How to figure out if you’re stressed, burned out or traumatized
 • Practical tools for resetting your nervous system
 
Related Episodes:
 
 • 

 The Art and Science of the World’s Gooiest Cliche | Barbara Fredrickson
 • 
 
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: 
 

 
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.

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

A node of sanity in these challenging times.
 
 
 
Bill Weir is America’s leading climate reporter. His new book is a celebration of our planet and human brilliance. It is a hopeful plea for communities to rally around nature, new ideas and each other, to create the kind of resilience that lasts generations.
 
 
 
In this episode we talk about:
 
 • How a hotter earth is increasingly changing our lives
 • Why some experts say the climate issue is half physics, half psychology
 • How to work with feelings like rage and despair
 • Why so many of us look away from the climate crisis
 • Why acceptance is not surrender
 • And the utility of class psychological frameworks, including Maslow’s Hierarchy of Needs and Elisabeth Kübler-Ross’ Five Stages of Grief
 
 
 
Related Episodes:
 
 What to do About Eco-Anxiety | Jay Michaelson 
 
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
 
 
 
Additional Resources:
 
 • Order 
Life as We Know It (Can Be)

How To Survive the News. CNN’s Bill Weir on Moving From Anger and Despair to Optimism and Resiliency.

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