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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

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
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How to stop feeding the need for external approval — without toxic positivity
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Why mindfulness in Pali literally means "remembering" — and why you'll always need to hear this stuff again
 

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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

Why you'll never find happiness where you're looking for it–and where to look instead.
 
Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. 

 
In this episode we talk about:
 
 • Why desire and wanting can keep us stuck in cycles of dissatisfaction
 • The difference between momentary pleasure and deeper happiness
 • A practical way to watch cravings arise and pass without reacting
 • Why "not wanting" can feel surprisingly relieving
 • The Buddhist framework of gratification, danger, and escape
 • How to think about contentment and the question: how much is enough?
 • The difference between guilt and wise remorse
 • How desire, lust, and craving can distort judgment
 
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. Grab your in-person spot here, or sign up to livestream here!
 
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: 
 
 • 

Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers
 • 
 
This episode is sponsored by Function Health — 160+ lab tests a year for $365, with the ability to dive deeper into your results through Function's connections to platforms like ChatGPT and Claude. Join at https://www.functionhealth.com/happier or use code HAPPIER25 for a $25 credit toward your membership.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein

Manage anxiety, rewire your inner critic, and never worry alone.
 
Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign. 
 
Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift. 
 
In this episode we talk about:
 
 • What emotions actually are, and why even anxiety and anger serve a purpose
 • Why self-criticism backfires, and what the research shows about self-compassion instead
 • How chronic suppression makes your emotions stronger, not weaker
 • Regulation tools you can use in the moment to shift emotional states
 
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: 
 
 Support Christina Feldman's Healing Journey • 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. Grab your in-person spot 
here • , or sign up to livestream 
here • !

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 This episode is sponsored by:
 
 BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
 
 ButcherBox — Premium, responsibly sourced meat delivered to your door. New listeners get free sirloin tips, ground beef, or chicken wings in every box for life, plus $20 off at https://www.butcherbox.com/happier
 
 Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com

Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä

The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect.
 
 This episode originally aired in December 2022. 
 
Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You. 
 
Today we're going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings. 
 
In this episode we talk about:
 
 • The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them
 • The value of being able to both observe and high-five your demons 
 • Working with our "core beliefs" about ourselves and the world
 • The calming power of drawing your attention to the back side of your body throughout the day
 • Working with "opposites" as a way to get unstuck in difficult moments
 • What Kelly means by the blind spot effect
 • Setting intentions
 
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. Register here.
 
 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. Grab your in-person spot here, or sign up to livestream here! 
 
 
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: 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

There's an Off-Switch for Stress. Here's How to Build It | Kelly Boys

Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate. This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month. 
 
This episode is from our archives.
 
In this episode we talk about:
 
 • The nuances of napping
 • Dr. Mednick's definition of the "downstate"
 • Whether there are practices that can compensate for poor sleep
 • Why heart rate variability is an important measurement of health
 • Why sex is so helpful for sleep
 • And when to take melatonin to best effect
 
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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here!
 
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:
 
 Rosetta Stone — Language learning that's immersive and intuitive. Ten Percent Happier listeners get 20% off a Rosetta Stone Sapphire subscription at https://www.rosettastone.com/happier
 
 Quo — The business communication system built so you never miss a call. Try free and get 20% off your first six months at https://www.quo.com/happier
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Sleep: Why You're up at 3AM — And Why Worrying About It Makes It Worse | Sara Mednick

Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths.
 
Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a Safer Medicine Cabinet. 
 
In this episode we talk about:
 
 • Product quality, safety, and regulation
 • The most important thing to do before starting dietary supplements
 • Vitamins B, C, and D (and the multivitamin debate)
 • The research on amino acids and peptides
 • The truth behind sleep supplements
 • The efficacy of herbs, botanicals, and green powders
 • Heavy metal risk factors
 • Supplements for brain health and muscle growth
 • Probiotics and gut health
 
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 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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here!
 
 This episode is sponsored by: 
 
BetterHelp: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier.
 
Fast Growing Trees: Get 20% off your first purchase when using the code HAPPIER at checkout, fastgrowingtrees.com.
 
 Warby Parker: Buy one prescription pair and get 20% off any additional prescription pairs at warbyparker.com/happier. 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari

Escaping the productivity trap, silencing the inner nihilist, and finding awe in the most ordinary places.
 
Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance.
 
In this episode we talk about:
 
 • Why humans are hardwired to connect with nature 
 • What it means to "pay attention"
 • The role of listening and investigation 
 • Antidotes to hopelessness
 • How to overcome obstacles in your meditation practice
 • Practical nature tips for city dwellers 
 • The liberating concept of "autotelic" activities
 
Related Episodes:
 
 This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System The Science Of Walking 
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: 
 
 Turning to Birds Turning to Birds on Substack • 
 A Pocket Guide to Pigeon Watching The Hunger Games: Sunrise on the Reaping 
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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here!
 
 This episode is sponsored by:
 
Square: Get up to $200 off Square hardware when you sign up at square.com/go/HAPPIER.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

"What's the Point?" – A Simple Answer to Life's Biggest Question | Lili Taylor

Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR's "TED Radio Hour," where she explores fascinating ideas with the world's greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes.
 
In this episode we talk about:
 
 • What constant screen time is doing to your brain and body
 • Why feeling tired all the time might not be what you think
 • A simple shift that could boost your energy and focus
 • The hidden ways tech is messing with your physical health
 • What you're missing when you ignore your body's signals
 • Why more productivity hacks might actually backfire
 • Small changes that could make a big difference in how you feel
 
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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here!
 
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: Find support and have someone with you in therapy. Sign up and get 10% off at BetterHelp.com/happier.
 
Wix: Ready to create your website? Go to Wix.com/Harmony.
 
Fatty15: You can get an additional 15% off their 90-day subscription starter kit by going to fatty15.com/happier and using the code HAPPIER at checkout.

The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi

A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing.
 
Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purpose and How to be Bold. 
 
In this episode we talk about:
 
 • The difference between courage and recklessness
 • How to accept your fears without being controlled by them
 • Tools for remaining calm in the face of a disaster
 • How to find your moral anchors
 • The importance of having a support squad
 • How to inculcate courage into your family, workplace, and friend group
 
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 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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here!
 
This episode is sponsored by: 
 
LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to LinkedIn.com/happier.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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

Practical advice for handling anxiety, envy, and that feeling that you're a bad person.
 
 What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting.
 
In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the "good-ish" concept that unlocked a new relationship with self-criticism; and a deep dive into the Buddhist take on the soul — which turns out to be a lot more useful than it sounds.
 
Wild Card is produced by NPR.
 

Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
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. Register here.
 
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. Grab your in-person spot here, or sign up to livestream here! 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

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

Yale emotional intelligence expert on how to deal with other people's emotions (and your own).
 
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:
 
 • How to deal with stress, anxiety and anger
 • How to use gratitude in moments of compare and despair, like when you're on Instagram comparing yourself to other people's lives 
 • How to talk to yourself in moments of high stress
 • How to talk to other people when they're experiencing powerful emotions themselves
 
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
 
Thanks to our sponsors:

 
FitBod — Personalized workout plans that adapt as you improve. Get 25% off or try free for 7 days at fitbod.me/tenpercent
 
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Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at gainbridge.com
 
Henson Shaving — Aerospace-precision razors with 100 free blades included. Visit hensonshaving.com/happier or use code HAPPIER at checkout.
 
Wix — Build a pro-grade website with AI and drag-and-drop tools. Try Wix Harmony at wix.com/harmony
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett

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