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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

How to focus your "genius energy" on what matters most.
 
 
 
Diana Hill, Ph.D. is a clinical psychologist, international trainer, podcast host, and a leading expert on Acceptance and Commitment Therapy (ACT)—a revolutionary approach to psychology that is changing our understanding of mental health. She is the author of four books including I Know I Should Exercise, But…, The Self-Compassion Daily Journal, ACT Daily Journal, and her latest, Wise Effort.
 
 
 
In this episode we talk about:
 
 • The concept of "Wise Effort" ( aligning your energy and actions with your core values)
 • The practice of diffusing your thoughts
 • Three things that get in the way of "Wise Effort" 
 • The role of radical acceptance
 • How to spot "energy depletors" 
 • A practice she calls "Yes, yes, thank you, thank you" 
 • And much more
 

 

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

 

 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 
 
 
Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to our 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.

Overwhelmed? Over-Scheduled? Burnt Out? Here's the Antidote. | Diana Hill

It's one of those ideas that sounds kind of like a Zen riddle, but actually turns out to be incredibly useful: what's in the way is the way.
 
If you've ever sat down to meditate and thought, "Ugh, I can't focus — my mind's all over the place," or, "If only this restlessness would go away, then I could really meditate," this one's for you. Christiane's going to show us how those so-called obstacles — the distractions, the boredom, the racing thoughts — can actually become the practice itself.
 
All this month, we're sharing custom guided meditations from our teacher of the month, Christiane Wolf 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: 
 
 • 

 Is Your Ambition Rooted In Trauma? | Christiane Wolf
 • 
 • 

 Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)
 • 
 
 
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Thanks to our sponsor: 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

How to Co-Opt All the Stuff That Gets in the Way of Your Meditation | Christiane Wolf

We're sharing an episode of The Paula Faris Show on which Dan was a guest. Here's Paula's introduction:
 
 From theological debates to newsroom banter, Dan Harris and I couldn't be more different — I grew up in a Midwest Conservative Christian home, while Dan grew up as an East Coast Liberal who had a Bar Mitzvah for the money (his words!). But our unlikely friendship as co-anchors on Good Morning America became a lesson in empathy, curiosity, and the beauty of bridging divides.
 
 In this candid and hilarious reunion, Dan and I talk about media bias, religious differences, and how pushing each other made us better journalists — and better people. It's a behind-the-scenes look at what happens when you stop avoiding the hard conversations and start leaning in and the science behind the importance of having people in our lives who are different from us. 
 
From Bar Mitzvahs to Bible studies, this episode will make you laugh, reflect, and maybe even text a friend who sees the world a little differently than you do.
 
Sign up to receive Paula's email where she keeps it real about what it's like being a parent in America. And if you're a working mom, make sure you're getting The CARRY ALL email, the load-lessening newsletter for and by working moms.
 
 
 Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 

 
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

Is the News Making You Hate Everybody? Here's a Radical Antidote.

Plus: How to take your thoughts less seriously and be the calmest person in the room.
 
GuoGu (AKA Dr. Jimmy Yu) is the founder of the Tallahassee Chan Center and a Professor of Buddhism and East Asian religions at Florida State University. He is the author of several books, including The Essence of Chan (2012), Passing Through the Gateless Barrier (2016), and Silent Illumination (2021). 
 
In this episode we talk about:
 
 • Embodied experiencing 
 • How words and language shape our reality 
 • The practice of wonderment 
 • Body scan meditation 
 • The importance of relaxation — and how to do it if you have pain 
 • The 4 things you need in order for meditation to do its job 
 • How to carry all of this into daily life — GuoGu gets super practical here
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Additional Resources: 
 
 • 

Tallahassee Chan Center & Talks by Guo Gu (YouTube Channel)
 • 
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
Thanks to our 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.
 
 Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit https://www.northwestregisteredagent.com/happierfree and start building something amazing.

How To Be Less Tense | GuoGu

How to handle people better.
 
 
 
Isabelle Morley is a clinical psychologist and EFT-certified couples therapist (Emotionally Focused Therapy). She is a contributing author to Psychology Today, and has been featured in The New Yorker, The Boston Globe, Business Insider, Vox, and Very Well Mind, among others. Her latest book is They're Not Gaslighting You: Ditch the Therapy Speak and Stop Hunting for Red Flags in Every Relationship.

 
 
 
In this episode we talk about:
 
 • The difference between abuse and bad behavior
 • How to know if you're really in an abusive relationship
 • How to correctly use the term 'gaslighting'
 • What boundaries are, how to set them, and how to know if yours have actually been violated
 • How to spot a narcissist 
 • The difference between having Narcissistic Personality Disorder and just having selfish qualities
 • Red flags vs. garden-variety imperfections
 • The definition and weaponization of terms like 'bipolar' and 'borderline'
 • The overuse of the word 'triggered'
 • Basic tips for navigating relationships beyond the therapy-speak
 • And much more
 

 

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

 

 
Additional Resources: 
 
 • 

 Navigating Intimacy: An Introductory Guide to Couples and Sex Therapy
 • 
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 

 

 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
Thanks to our 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.
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Are They Really a Narcissist? Do They Really Have Borderline? Are They Truly Gaslighting You? How To Know. And What To Do When People Weaponize Therapy-Speak Against You. | Isabelle Morley

What if the very thing you think is blocking your progress in meditation — or in life — is actually the doorway forward?
 
In this conversation with Dr. Christiane Wolf, hosted by DJ Cashmere, we explore how to work with expectations, frustration, and the belief that life needs to be different before we can be okay. Christiane shares clear, compassionate wisdom for turning toward difficulty instead of fighting it — and for discovering that what feels like the problem can become the path.
 
Christiane is a physician, longtime meditation teacher, and author of Outsmart Your Pain and A Clinician's Guide to Teaching Mindfulness. She's known for blending deep Buddhist insight with warmth and humor.
 
We're also thrilled to share that Christiane will be our Teacher of the Month for November, leading meditations and conversations throughout the month in the DanHarris.com Substack community.
 
 
 
Related Episodes:
 
 Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)
 
 How to Outsmart Your Pain | Christiane Wolf
 

 

 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 

 

 
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
 

 

 
Thanks to today's sponsor:
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Is Your Ambition Rooted in Trauma? | Christiane Wolf

If your inner narrator won't give it a rest — constantly judging, narrating, or second-guessing you — you're in good company.
 
In this live conversation from our weekly Substack sessions, Dan sits down with meditation teacher Dawn Mauricio to explore how to work with the nonstop chatter in your mind. They dig into common pitfalls like self-judgment, overthinking, and the feeling that you're "failing" at meditation — and how small mindset shifts can turn those moments into wins.
 
Dawn offers practical, kind, and often funny guidance for bringing gentleness and curiosity to your practice, whether your eyes are closed on the cushion or open while doomscrolling. Plus, Dan and Dawn swap tips on finding meditation community, celebrating awareness instead of berating yourself, and making mindfulness a little more doable — even when your mind won't shut up.
 
 
 
Related Episodes:
 
 Am I Meditating Correctly? Am I Doing the Right Kind?
How to Handle Difficult People | Dawn Mauricio 
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 

 
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

Duct Tape for Your Inner Critic (Gently, of Course) | Dawn Mauricio

An antidote to boredom and stuckness.
 
Sarah Ruhl is an award-winning American playwright, author, essayist, and professor. Her latest book is Lessons from My Teachers: From Preschool to the Present.
 
 
 
In this episode we talk about:
 
 • How to orient towards the world with an eagerness to learn 
 • How to approach our lives not only as students, but also as teachers
 • Unpacking the moment when "the student becomes the master"
 • What does it mean to have a meditation teacher? 
 • Being open to synchronicity or signs from the universe
 • Is everything magic? 
 • What Sarah's learned from the venerable psychiatrist Dr. Mark Epstein
 • What it means to "leave an emotion alone"

 
Related Episodes: 
 
 A Deeply Healthy Kind of Perfectionism | Jetsunma Tenzin Palmo How To Find Joy In an Anxious World |Sara Bareilles and Dacher Keltner Sara Bareilles: Anxiety, Anger, and Art 
 
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here! 
 
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to our 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.
 
 BetterHelp: If you're ready to find the right therapist for you, BetterHelp can help you start that journey. Our listeners get 10% off their first month at betterhelp.com/Happier.

How To Stay Open and Curious Even When You're Exhausted or Annoyed | Sarah Ruhl

An often overlooked secret, from a U. Chicago happiness expert.
 
 
 
Shigehiro Oishi is the Marshall Field IV Professor of Psychology at the University of Chicago. He is one of the foremost authorities on happiness, meaning, and culture. His newest book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life.
 
 
 
In this episode we talk about:
 
 • How our obsession with productivity is flattening and dulling our lives
 • The definitions of both happiness and meaning—both of which have, until now, been considered the main paths to a good life 
 • The potential downsides of pursuing happiness and meaning 
 • Shige introduces his third path to a good life—psychological richness 
 • Skills for developing psychological richness
 • Tools for becoming more playful
 • The difficult balance between detachment and healthy ambition 
 • How to reframe adverse experiences
 • Re-storying tools for reframing the "hard shit" in our lives
 • And much more

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

 

 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
 
 
Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
 
 
Thanks to our sponsor: 
 
 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.

Feeling Stuck? Dull? Flat? Here's a Better Path to the "Good Life." | Shigehiro Oishi

Sharing an episode featuring Dan from a podcast we love, Think Fast, Talk Smart.
 
In this episode of Think Fast, Talk Smart, Dan and host Matt Abrahams discuss how mindfulness can transform our communication, sharing strategies for deeper listening, responding versus reacting, and reflecting what others say back to them. "Relationships are the most important aspect of your happiness," Dan says. "The quality of those connections goes up when you're less stuck in your own head."
 

 Episode References:
 
 Dan Harris: https://www.fastersmarter.io/guests/dan-harris/
 
Dan's Books: http://fastersmarter.io/10-percent-happier
 
 https://fastersmarter.io/meditation-for-fidgety-skeptics
 
 
 https://www.fastersmarter.io/179-communication-happiness-wellbeing-finding-positive-in-negative-emotions/
 

 https://www.fastersmarter.io/180-unlocking-your-future-self-communication-happiness-wellbeing/
 

 https://www.fastersmarter.io/181-why-happiness-is-a-direction-not-a-destination-communication-happiness-wellbeing/
 

 https://www.fastersmarter.io/182-stop-chasing-time-and-start-owning-it-communication-happiness-wellbeing/
 
 
 
Tickets are now on sale for a special live taping of the 10% Happier Podcast with guest Pete Holmes! Join us on November 18th in NYC for this benefit show, with all proceeds supporting the New York Insight Meditation Center. Grab your tickets here!
 
Tickets are now available for an intimate live event with Dan on November 23rd as part of the Troutbeck Luminary Series. Join the conversation, participate in a guided meditation, and ask your questions during the Q&A. Click here to buy your ticket!
 
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 Communicate Effectively With Other Human Beings

An often overlooked secret to improving your meditation practice.
 
Sebene Selassie, an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. 
 
Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod.
 
Register for Meditation Party at the Omega Institute, Oct 24–26, 2025. 
 
In this episode we talk about:
 
 • The perks of meditating with friends
 • The importance of friendship in chaotic times 
 • How to have difficult conversations 
 • Authenticity vs wanton oversharing
 • Working with the thorny stuff that can come up in relationships
 • Advice for people pleasers
 • Building meaningful relationships in the age of social media

 
Sign up for Dan's newsletter here
 
Follow Dan on social: Instagram, TikTok
 
Ten Percent Happier online bookstore
 
Subscribe to our YouTube Channel
 
Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes
 

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

Sebene Selassie & Jeff Warren On: How Friendship Helps Your Meditation; Vulnerability vs Oversharing; And Advice for People Pleasers

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