10% Happier with Dan Harris
Episodes
Buddhist Lessons on Anxiety | Leslie Booker (2021)
28 Jan 2022
Contributed by Lukas
All week, we've been running "best of" episodes as part of our Taming Anxiety series – and this is the final episode in that series. Leslie Boo...
How to Break Your Anxiety Habit | Judson Brewer (2021)
26 Jan 2022
Contributed by Lukas
This week, we're sharing some of the best episodes in our archives about anxiety. Dr. Judson Brewer is a psychiatrist and deep dharma practitioner who...
Sara Bareilles: Anxiety, Anger, and Art (2021)
24 Jan 2022
Contributed by Lukas
This week, we're posting some of our best podcasts from the archives on a dragon many of us face internally – anxiety. The first episode of the seri...
The Science of Depression | Sona Dimidjian
19 Jan 2022
Contributed by Lukas
This episode features one of the world's leading experts in depression and how meditation can help. Dr. Sona Dimidjian is a professor in the Depart...
The Zen of Therapy | Mark Epstein
17 Jan 2022
Contributed by Lukas
Psychiatrist Dr. Mark Epstein, discusses his new book The Zen of Therapy, in which he explores how his decades of studying and practicing Buddhism has...
Are You Willing to Challenge Your Own Tribe? | Robert Wright
12 Jan 2022
Contributed by Lukas
Why, from an evolutionary perspective, is it so terrifying for many of us to contemplate challenging our own tribe? How comfortable would you be hoppi...
Ways to End Bias That Will Also Make You Happier | Jessica Nordell
10 Jan 2022
Contributed by Lukas
Jessica Nordell is a science and culture journalist who has written for the Atlantic and the New York Times. She earned a B.A. in physics from Harvard...
For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski
05 Jan 2022
Contributed by Lukas
The final episode of our New Year's Getting Unstuck Series features Emily and Amelia Nagoski. Our goal with this episode, as it has been with all the ...
Can You Handle This? | Tara Brach
03 Jan 2022
Contributed by Lukas
This is the third episode of our Getting Unstuck Series and we're kicking off the new year with a giant in the meditation world. Tara Brach holds a Ph...
How a Buddhist Teacher Gets Unstuck | Matthew Hepburn
29 Dec 2021
Contributed by Lukas
It's the second episode of our Getting Unstuck Series. In this episode, Buddhist teacher and TPH fan favorite Matthew Hepburn offers a Buddhist lens o...
That Rut You're In – This One Word Could Pull You Out | Nedra Tawwab
27 Dec 2021
Contributed by Lukas
This is the first episode of our Getting Unstuck Series. This episode, featuring social worker and NYT bestselling author Nedra Tawwab has some incred...
Karamo: How to Actually Do Self-Love (January, 2021)
22 Dec 2021
Contributed by Lukas
With the approach of the new year (and perhaps New Year's resolutions) we've decided to replay a very popular episode, featuring one of the most promi...
How to Change Your Habits | Katy Milkman (May, 2021)
20 Dec 2021
Contributed by Lukas
We're almost at that time of year where we contemplate making New Year's resolutions. So we decided to rerun an episode about the blazingly obvious fa...
How You Can Help End Polarization and Inequality – and Get Happier, Too | Robert Putnam & Shaylyn Romney Garrett
15 Dec 2021
Contributed by Lukas
In this episode, Robert Putnam and Shaylyn Romney Garrett discuss the recent book they co-authored, The Upswing: How America Came Together a Century A...
What Is Nirvana? | Robert Thurman
13 Dec 2021
Contributed by Lukas
If you want to make change in a world filled with all sorts of horrors and obstacles, does it help or hurt to stay cheerful while you go about your bu...
This Episode Will Make You Stronger | Sister Dang Nghiem
08 Dec 2021
Contributed by Lukas
It's hard to be a human. No matter how good things are for you, being alive is still hard; whatever your life circumstances are, we're all subject to ...
How To Work Around Your Own Irrationality | Richard Thaler
06 Dec 2021
Contributed by Lukas
This episode explores how to make the infernally difficult challenge of habit formation a little easier, with guest Richard H. Thaler, who won the Nob...
How to Embrace the Anti-Diet | Christy Harrison
01 Dec 2021
Contributed by Lukas
This episode is the second in our two-part Anti-Diet Series, and features guest Christy Harrison. Christy is an anti-diet registered dietitian and nut...
Jameela Jamil on Mental Self-Defense
29 Nov 2021
Contributed by Lukas
Our guest for our 400th episode is actor and activist Jameela Jamil, who you may have seen on such shows as The Good Place, The Misery Index, and Lege...
How to Get Out of Your Head | Willa Blythe Baker
24 Nov 2021
Contributed by Lukas
It is a common desire to get out of our heads, to escape the internal noise, the chatter, the Sturm und Drang, the sound and fury, etc. You hear about...
The Right Kind of Suffering | Paul Bloom
22 Nov 2021
Contributed by Lukas
Is there a good kind of suffering? Paul Bloom says, yes -- there is a kind of suffering that you choose. This voluntary suffering can reduce anxiety a...
Best of the Archives: How Your Emotions Are Made | Lisa Feldman Barrett
17 Nov 2021
Contributed by Lukas
Dr. Lisa Feldman Barrett is at the forefront of understanding human emotions: what they are, why humans evolved to have them, how they're different fr...
How to Benefit From Religion, Even as a Nonbeliever | David DeSteno
15 Nov 2021
Contributed by Lukas
Dr. David DeSteno has embarked on a project he calls "religio-prospecting." In other words, he has been looking at the scientific evidence that many a...
Don't Side With Yourself | Matthew Hepburn
10 Nov 2021
Contributed by Lukas
Work can be one of the most difficult places to apply meditative concepts such as mindfulness, patience, and kindness. But work can also be an amazing...
How to Handle Difficult People | Dawn Mauricio
08 Nov 2021
Contributed by Lukas
It's been a problem ever since the dawn of humankind: how do we deal with jerks? What do you say to them? And how do you not make everything worse? An...
Staying Sane at Work | Laurie Santos
05 Nov 2021
Contributed by Lukas
It turns out you can call up Laurie Santos and ask about any conundrum and she will respond with a veritable treasure trove of scientifically-grounded...
How to Give Feedback Without Ruining Everything | Kim Scott
03 Nov 2021
Contributed by Lukas
One of the hardest things to do in any relationship is give feedback. It's always dicey. You don't want to be too aggressive. You don't want to hurt a...
How to Fight Languishing (at Work and Everywhere Else) | Adam Grant
01 Nov 2021
Contributed by Lukas
This episode officially marks the launch of the Work Life Series, a brand-new, five-part series that's all about how to live better lives at work. In ...
The Benefits of Thinking Like an Entrepreneur | Reid Hoffman
27 Oct 2021
Contributed by Lukas
The advice to "think like an entrepreneur" can, from a certain angle, come off as the kind of rote, tech-bro guidance you'd get from a millennial life...
A Buddhist Recipe for Handling Turmoil | Kaira Jewel Lingo
25 Oct 2021
Contributed by Lukas
We all know that change is inevitable and impermanence is non-negotiable. But somehow it can feel surprising, maybe even wrong, when we personally hit...
What the Buddha Taught About Friendship | Kate Johnson
20 Oct 2021
Contributed by Lukas
Friendship was important to the Buddha. In fact, there's a whole passage in the Buddhist scriptures, or suttas, about friendship, with seven strategie...
The Science of Training Your Attention | Dr. Amishi Jha
18 Oct 2021
Contributed by Lukas
Distraction is one of the top complaints of meditators -- and of pretty much every human being, in this era that has been dubbed the "info blitzkrieg....
Twenty Percent Happier | Matthew Hepburn
13 Oct 2021
Contributed by Lukas
In this special episode we're going to do some mindful eavesdropping. You're going to get a chance to listen in on a process that rarely, if ever, get...
Sitting with Chaos | Zenju Earthlyn Manuel
11 Oct 2021
Contributed by Lukas
Very few of us relish chaos and disruption, but they are facts of life, given the nonnegotiable nature of change. In this episode with Zenju Earthlyn ...
The Awesome Power of "Touchy-Feely" | Carole Robin and David Bradford
06 Oct 2021
Contributed by Lukas
We talk a lot on this show about social connection, but in this episode we're going to get super granular on how to actually do relationships better. ...
What to do About Eco-Anxiety | Jay Michaelson
04 Oct 2021
Contributed by Lukas
In the mental health community, there's a new term: "Eco-Anxiety." Our guest in this episode, Jay Michaelson, has been thinking hard about climate ...
An "Erotic" Approach to the Climate Crisis | Dr. Andreas Weber
29 Sep 2021
Contributed by Lukas
In this episode we're talking about increasing happiness by connecting to nature. Guest Andreas Weber is a renowned philosopher, biologist, and writ...
Stoicism 101 | Nancy Sherman
27 Sep 2021
Contributed by Lukas
You may have heard about stoicism, in the common parlance, as having a stiff upper lip, sucking it up, grinning and bearing it, suppressing your emoti...
What Does it Actually Mean to Be a "Whole Person"? | Scott Barry Kaufman
22 Sep 2021
Contributed by Lukas
In this episode, we're going to demystify concepts such as: self actualization, personal growth, authenticity, and bringing your "whole self" to the t...
Psychedelics and Meditation | Michael Pollan
20 Sep 2021
Contributed by Lukas
Michael Pollan has done more than perhaps anybody else in recent history to change the conversation on the use of psychedelic drugs, or plant medicine...
How to Get the Wisdom of Old Age Now | Dilip Jeste
15 Sep 2021
Contributed by Lukas
Happiness levels are really high when we're young. They then steadily dip through our 20s, 30s, and 40s, and bottom out in our early 50s–at which po...
Life, Interrupted | Suleika Jaouad
13 Sep 2021
Contributed by Lukas
Here's a thought experiment: how would you handle it if you got a terrible diagnosis? Of course, many of us have no choice but to find out. This is th...
A More Relaxed Way to Meditate | Alexis Santos
08 Sep 2021
Contributed by Lukas
A common problem among type-A people is trying to win at meditation. But the practice doesn't work like that. If you over-effort, if you try to make ...
Letting Go of Perfectionism | La Sarmiento
06 Sep 2021
Contributed by Lukas
In this episode, we're talking about the difference between kindness and what our guest, La Sarmiento, calls "radical kindness," how to muster the str...
Reversing the Golden Rule | Jamil Zaki
01 Sep 2021
Contributed by Lukas
In this episode we're talking about how what you believe— about yourself, or about the world — can become a self-fulfilling prophecy. So if you be...
The Evolutionary Case for Kindness | Dacher Keltner
30 Aug 2021
Contributed by Lukas
Here's a question: Is there an evolutionary advantage to being kind? Our guest today is Dacher Keltner, an eminent scientist who will make the case ...
Optimizing Your Stress | Modupe Akinola
25 Aug 2021
Contributed by Lukas
Stress – which many of us despise and try to avoid – does not actually have to be a bad thing. Rather, it's our relationship to stress, our mindse...
The Science of Making and Keeping Friends | Robin Dunbar
23 Aug 2021
Contributed by Lukas
Friendship might not necessarily be something you've considered to be an urgent psychological and physiological issue. On this show, we spend a lot of...
Improving Your Relationships - Buddhist Style | Martine Batchelor
18 Aug 2021
Contributed by Lukas
This great deep-Dharma episode is all about using an ancient, fascinating, and readily-accessible Buddhist concept as a way to improve your interactio...
Help, Work Sucks | Cal Newport
16 Aug 2021
Contributed by Lukas
A lot of us right now would probably agree that the technologies meant to make our jobs easier are actually stressing us out. (Think: the email and Sl...
How Do You Love Without Being Attached? | Kevin Griffin
11 Aug 2021
Contributed by Lukas
In this episode we're tackling some thorny dharma questions. For example: How do you love someone without attachment? How do you love yourself when th...
How To End The War With Your Body | Sonya Renee Taylor
09 Aug 2021
Contributed by Lukas
It is incredibly common for many of us humans, whatever our gender, to be at war with our bodies -- trying to live up to the people we see in the movi...
Escape From Zombieland | Koshin Paley Ellison
04 Aug 2021
Contributed by Lukas
Modern life has turned many of us into zombies. We walk around with our noses in our phones, constantly on the hunt. We're not looking to eat people's...
A Rarely Accessed Source of Joy | Roman Mars
02 Aug 2021
Contributed by Lukas
Today's episode is about finding joy, pleasure, interest, and even gratitude in a surprising source: everyday objects and infrastructure. Our guest ...
The Price of Secrecy | Michael Slepian
28 Jul 2021
Contributed by Lukas
This episode is all about secrets. Did you know that there are 38 categories of secrets—and statistically, according to Michael Slepian, you proba...
How to Outsmart Your Pain | Christiane Wolf
26 Jul 2021
Contributed by Lukas
Sit in meditation for a few minutes and you're likely to experience pain, either physical or psychological. Hang around the meditation scene for very ...
The Art and Science of Compassion | Thupten Jinpa
21 Jul 2021
Contributed by Lukas
It can be incredibly frustrating when life-changing, world-changing concepts such as compassion and kindness are often presented as cliches, because s...
The Voice in Your Head | Ethan Kross
19 Jul 2021
Contributed by Lukas
The craving, complaining, and comparing voice in our heads can be the source of incalculable suffering, but is it all bad? And are there ways to talk ...
Getting Over Yourself | Joseph Goldstein
14 Jul 2021
Contributed by Lukas
For the uninitiated, Joseph Goldstein is one of the cofounders of the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. S...
How to Keep Your Relationships On the Rails | Kaira Jewel Lingo
12 Jul 2021
Contributed by Lukas
Today's episode is about a Buddhist tool for resolving conflict and keeping your relationships healthy. Today's guest, Kaira Jewel Lingo, was an ordai...
The Science of Happiness | Emiliana Simon-Thomas (2020)
07 Jul 2021
Contributed by Lukas
In a previous interview with Dan, the Dalai Lama said something along the lines of, "everyone's selfish; that's the way we're wired. But if you're goi...
Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer
05 Jul 2021
Contributed by Lukas
We've been meaning to tackle our relationship to 'stuff' for a while now. This subject can go deep. It's not just about decluttering (although that ca...
Why Men Armor Up | Daniel Ellenberg
30 Jun 2021
Contributed by Lukas
Today's episode is a deep dive into the male operating system and how it can be upgraded. Today's guest, Daniel Ellenberg, is a psychotherapist, marri...
Self-Compassion Ain't Always Soft | Kristin Neff
28 Jun 2021
Contributed by Lukas
There's a widely held assumption that if you have a warmer, friendlier relationship with yourself, you will not only slack off and be ineffective, but...
The Hard Questions That Might Save Your Relationship | Susan Piver
23 Jun 2021
Contributed by Lukas
Today we have some counterintuitive relationship advice. If you're in a tough spot with your loved one, why would you want to have a deep chat about r...
Buddhist Lessons on Anxiety | Leslie Booker
21 Jun 2021
Contributed by Lukas
Taming Anxiety Series - Episode 4: Welcome to the final episode in our Taming Anxiety Series! Today's guest, Leslie Booker – who goes by "Booker" –...
Strategies for Social Anxiety | Ellen Hendriksen
18 Jun 2021
Contributed by Lukas
Taming Anxiety Series - Episode 3: As we move into summer and more and more vaccines go into arms, your town or city (or state or country) may soon be...
Anxiety, Explained | Luana Marques
16 Jun 2021
Contributed by Lukas
Taming Anxiety Series - Episode 2: Anxiety is very common -- but also commonly misunderstood. So today we're doing a show that you might think of as: ...
Sara Bareilles: Anxiety, Anger, and Art
14 Jun 2021
Contributed by Lukas
Taming Anxiety Series - Episode 1: Today is a big day here on the podcast, both because we have a fantastic new episode, and because this episode is a...
The Surprising Upsides of Self-Deception | Shankar Vedantam
09 Jun 2021
Contributed by Lukas
Anyone with a passing familiarity with Buddhism will know that "delusion" is rarely, if ever, mentioned in a positive way. In fact, the Buddha include...
Chris Bosh: Making Your Inner Voice Your Ally
07 Jun 2021
Contributed by Lukas
One of the more surprising lessons I've learned as an ambitious person is that perhaps the best recipe for success is... keeping your ego in check. Fo...
Dan Tells A Meditative Story
04 Jun 2021
Contributed by Lukas
In this episode from the excellent podcast Meditative Story, recorded a couple of years ago, Dan shares a candid look at his attempts to connect more ...
Why You're Burning Out -- And How to Fix It | Leah Weiss
02 Jun 2021
Contributed by Lukas
Covid appears to have brought on a spike in burnout, especially among women, millions of whom have exited the workplace since the pandemic began. So w...
A Buddhist Approach to Patience | Dzigar Kongtrul Rinpoche
31 May 2021
Contributed by Lukas
These are not hospitable times for the mental skill of patience. Instant gratification has never been more thoroughly scaled. You can order food, taxi...
How to Be Courageous | Stacy McClendon
26 May 2021
Contributed by Lukas
Many of us know that meditation can confer benefits such as self-awareness, calm, and compassion, but what about courage? My guest today says, yes. Me...
Meditation is Not Just a Solo Endeavor | Pamela Ayo Yetunde
24 May 2021
Contributed by Lukas
There's a meditation pitfall that's pretty easy to fall into. In fact, I've fallen into it many times. It's this idea, which we can hold consciously o...
How to Focus | Shaila Catherine
19 May 2021
Contributed by Lukas
Living as we do in an era that has been called the info blitzkrieg, staying focused can be extremely difficult for many of us. This can be true when w...
What You Can Learn About Your Relationships from a Former Neo-Nazi | Shannon Foley Martinez
17 May 2021
Contributed by Lukas
We've got a provocative but deeply practical episode today. All of us have people in our lives — whether it be our personal lives, our professional ...
The Gospel of Adequacy | Miguel Sancho & Felicia Morton
12 May 2021
Contributed by Lukas
Often on the show, we bring on incredibly accomplished meditation practitioners or influential researchers who have deep things to teach us, based on ...
How to Change Your Habits | Katy Milkman
10 May 2021
Contributed by Lukas
To state the blazingly obvious, creating healthy habits can be infernally difficult. But why? And what are the best strategies for getting around this...
How to Handle Anger, Uncertainty, and Self-Loathing | Mushim Patricia Ikeda
05 May 2021
Contributed by Lukas
When somebody wrongs you, what is the wise way to handle your anger? Is forgiveness possible? What about friendliness? My guest today has a lot of tho...
What Everyone Who Meditates Should Know | Chenxing Han and Duncan Ryūken Williams
03 May 2021
Contributed by Lukas
If you meditate (or do yoga, for that matter), you may have been taught by a Westerner, but you owe a gigantic debt of gratitude to the giants and gen...
The Science of Building Better Relationships | Marissa King
28 Apr 2021
Contributed by Lukas
The idea of networking can be fraught. For some people, it might, at times, seem either icky or pathetic to deliberately try to make friends, either i...
The Art and Science of the World's Gooiest Cliche | Barbara Fredrickson
26 Apr 2021
Contributed by Lukas
One of our primary missions on this show is to rescue vital ideas that have lapsed into cliches. There are so many important concepts out there that m...
The Science of Hope | Jacqueline Mattis
21 Apr 2021
Contributed by Lukas
Today we're talking to a renowned psychologist who has come up with five strategies for cultivating hope. Dr. Jacqueline Mattis is a clinical psycholo...
Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) | Oren Jay Sofer
19 Apr 2021
Contributed by Lukas
Buddhism can get a bad rap as being hopelessly pessimistic -- in no small measure because one of the Buddha's first principal pronouncements was, "Lif...
Discomfort: A Counterintuitive Source of Hope | Sebene Selassie
14 Apr 2021
Contributed by Lukas
As you may know, we are in the midst of a two-week series on hope – a concept we are trying to rescue from the realm of rote cliche and empty bromid...
Hope Is a Skill | George Mumford
12 Apr 2021
Contributed by Lukas
Spring is here. Vaccines are entering arms. But for many of us, hope can feel slippery and fleeting. Even with the pandemic seeming to abate, there's ...
Three Mindfulness Strategies from Joseph Goldstein (2020)
07 Apr 2021
Contributed by Lukas
To inject a little sunshine, perspective, and wisdom, we thought it might make sense to repost one of our favorite conversations of the last year. Thi...
How Your Emotions Are Made | Lisa Feldman Barrett
05 Apr 2021
Contributed by Lukas
Today's guest is at the forefront of understanding human emotions: what they are, why humans evolved to have them, how they're different from feelings...
A Pressure Cooker for Insight | Bart van Melik
31 Mar 2021
Contributed by Lukas
The great meditation teacher Ram Dass once said, "If you think you're enlightened, go spend a week with your family." My guest today comes with tools ...
Three Lessons from Happiness Research | Emma Seppälä
29 Mar 2021
Contributed by Lukas
People in the mindfulness meditation world often note that what we're teaching is not a breathing exercise; the goal is to just feel the breath as it ...
The Self-Interested Case for Examining Your Biases | John Biewen
24 Mar 2021
Contributed by Lukas
Too often, the process of looking at your biases can be presented like eating your vegetables. But one of the most fascinating and rewarding things I ...
The Profound Upside of Self-Diminishment | George Saunders
22 Mar 2021
Contributed by Lukas
There is a powerful scene in a novel called Lincoln In the Bardo, where President Abraham Lincoln has come to the cemetery where his young son, Willie...
How to Understand Oneness | Roshi Norma Wong
17 Mar 2021
Contributed by Lukas
Today we're diving into a concept that is simultaneously one of the oldest contemplative cliches and one of the most profound head scratchers — onen...
How This Plague Ends (and What It Tells Us About Human Nature) | Nicholas Christakis
15 Mar 2021
Contributed by Lukas
We all remember that fateful week, almost exactly a year ago, when it all seemed to sink in for so many of us–when Tom Hanks got sick, the NBA suspe...
How to Break Your Anxiety Habit | Judson Brewer
10 Mar 2021
Contributed by Lukas
To mark the first anniversary of the week in March 2020 when Covid fundamentally altered our lives, we're launching a special two-part series. Today, ...
A Conversation about Abuse, Agency, and Mindfulness | Tanya Selvaratnam
08 Mar 2021
Contributed by Lukas
Before we dive in, a warning: this conversation includes descriptions of abuse and violence. As you may know, March 8th, the day we're dropping this e...
Uprooting Your Delusions | Andrea Fella
03 Mar 2021
Contributed by Lukas
I know you guys, and it is pretty clear you love deep dharma episodes. Today we've got a dharma episode that is quite timely. As you all know, we live...
How to Make a Masterpiece | Pete Docter
01 Mar 2021
Contributed by Lukas
We're all creatives, whether we think of ourselves that way or not. In so many aspects of your life, from planning your future to planning a meal to c...