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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

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

If the idea of "sending love to all beings" makes you roll your eyes, this episode is for you. Dan leads a guided meditation, suitable for all levels of experience. Originally recorded during one of our live sangha gatherings on Substack, which are open to paid subscribers at DanHarris.com. 
 
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:
 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.

Do You Feel Like Everybody Sucks? Here's a 10-Minute Pain Reliever.

A performance coach and bestselling author shares practical tools for thriving in crisis, shaving down the ego, and designing the life you want.
 
 
 
#1 New York Times bestselling author Jim Murphy is a Performance Coach to some of the best athletes and leaders in the world. In addition to coaching professional athletes and executives, Murphy is the president of the Inner Excellence Freedom Project whose mission is to build communities to alleviate spiritual and physical poverty around the world.
 
 
 
In this episode we talk about:
 
 • A counterintuitive secret to performing under pressure
 • How to "relanguage" the story you tell about yourself
 • A crucial life question that everyone should be asking themselves
 • Practical tools for "inner excellence"
 • Jim's Four Daily Goals
 • Cultivating non-attachment to results 
 • How to be less afraid of fear
 • The "expect nothing" rule 
 • And the role of faith in his life
 
 
 
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 here!
 
 
 
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.
 
 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.
 
Fabletics: Treat yourself to gear that looks good, feels good, and doesn't break the bank. Go to fabletics.com/Happier, sign up as a VIP and get 80% off everything.

How To Perform Under Pressure—With Both Peace and Confidence | Jim Murphy

An acclaimed science writer on how to upgrade your mind by using more than your head.
 
Annie Murphy Paul is a science writer and TED speaker. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain.

 
In this episode we talk about:
 
 • Why upgrading your mind involves more than just using your head.
 • How our bodies, surroundings, and relationships all have the power to enhance our thinking.
 • Practical strategies for "thinking with the body," including interoception, the role of intuition, movement breaks, and even fidgeting.
 • The importance of gesture and movement—why sitting perfectly still actually makes thinking harder for many of us.
 • Tips for "thinking with your surroundings"—from stepping outdoors to using evocative objects and whiteboards to organize your ideas.
 • The social side of thinking: how to learn from experts, think with peers, and harness the intelligence of groups.
 • The challenges—and potential—of group collaboration, avoiding the pitfalls of groupthink, and fostering what psychologists call "groupiness."
 • The concept of "extension inequality": why access to the resources that enhance thinking—like nature, movement, and mentorship—is not distributed equally, and why that matters.
 • And finally, why returning to the way kids learn—using hands, bodies, play, and connection—might actually be good for all of us.
 
 
 
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 here!
 
 
 
 
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.

The Science Of Getting Out Of Your Head | Annie Murphy Paul

An avalanche of practical advice and brief (but powerful) life lessons.
 
 
 
Gretchen Rubin is a New York Times bestselling author and happiness expert who explores human nature and habits. She's a highly acclaimed writer, host of the podcast Happier with Gretchen Rubin and the founder of the award-winning Happier app. 
 
 
 
In this episode we talk about:
 
 • What aphorisms are, and why they're useful 
 • How to make decisions that lead to a "bigger life"
 • Why you should pay special attention to anything you lie about or hide 
 • The argument against task-sharing 
 • The dangers of being indecisive 
 • Why offering emotional validation can often be more powerful than offering solutions
 • Why you should pay close attention when people repeat themselves over and over
 • And much more
 

 

 
Related Episodes:
 
 The Happiness Project: Revisited • 
 How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships • 
 Small Ways to Improve Your Everyday Life Right Now • 
 Outer Order, Inner Calm • 
 'The Four Tendencies' • 
 Gretchen Rubin (Our Long-Lost Pilot Episode) 
 
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 

 

 
Additional Resources: 
 
 Gretchen's books The "Five Things Making Me Happy" Newsletter Gretchen on Substack: Secrets of Adulthood 
 
 
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 Handle Dilemmas, Drift, Indecision, and Difficult People | Gretchen Rubin

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