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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

In this episode, our Teacher of the Month Jeff Warren guides you through a meditation practice inspired by Zen and the Diamond Sutra: "Don't Know Mind."
 
Sometimes the need to know—certainty about what's true, what's coming next, or how things "should" be—can create tension, anxiety, and overthinking. The antidote? Letting go of that need, resting in curiosity and openness, and cultivating a mind that dwells nowhere.
 
To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com.
 
Related episodes:
 Working With a Brain That Doesn't Behave | Jeff Warren
 
 
 
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

A Meditation for Overthinking and Perfectionism | Jeff Warren

In this short solo episode, Dan shares a major update: after hearing from listeners and subscribers, he and the team have built a brand-new meditation app — 10% with Dan Harris. He explains why he returned to the app world, what makes this offering different, and how it's designed to help you build (and keep) a practice through community, live sessions, guided meditations, and more. Dan also announces a 30-day free trial and a special upcoming New Year's challenge with Joseph Goldstein.
 
Important links:
 
 • Download the new app: iPhone/iPad: 
App Store • / Android: 
Google Play Store
 Step-by-step guide for existing subscribers
 • Contact support: 
support@danharris.com • (hi, Roy!)
 
 
 
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

An Update From Dan

It is okay—and even beautiful—to be the idiot you are.
 
Jiryu Rutschman-Byler is a Soto Zen Buddhist priest and teacher in the lineage of Shunryu Suzuki Roshi, with dharma transmission from Sojun Mel Weitsman. Jiryu has trained residentially in Zen temples since 1996, and currently serves as a co-Abbot of San Francisco Zen Center through his role as Abiding Abbot of Green Gulch Farm Zen Center. Jiryu is the final editor of legendary Zen master Shunryu Suzuki's Becoming Yourself: Teachings on the Zen Way of Life.
 
 
 
In this episode we talk about:
 
 • The legacy and teachings of legendary Zen master Shunryo Suzuki.
 • What is Zen
 • How to work with your day to day problems — and also life and death problems 
 • How to soften the mind
 • Whether to meditate with your eyes open or closed
 • What does it really mean to become "one" with everything 
 • Why life isn't something to be "figured out"
 • The connection between the oft-misunderstood concept of "allowing" and being more effective in your life 
 • The concept and practice of faith
 • The magic of the universe
 
 
 
Related Episodes:
 
 The Fundamental Mystery of the Mind, Annaka Harris A Radical Question To Put Your Problems Into Perspective | Annaka Harris
 
 
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

A Zen Handbook for Sanity in an Era of Uncertainty | Jiryu Rutschman-Byler

A Darden School of Business professor explains how to use doubt to your advantage.
 
 
 
Bidhan (Bobby) Parmar, PhD, MBA, is the Shannon G. Smith Bicentennial Professor of Business Administration and Associate Dean for Faculty Development at the Darden School of Business at the University of Virginia. He teaches courses on business ethics, collaboration, and creative and critical thinking. 

 
 
 
In this episode we talk about:
 
 • The common human allergy to discomfort and uncertainty
 • The benefits of doubt
 • The difference between choice fatigue and 'analysis paralysis'
 • The nine subtle signs of analysis paralysis
 • Why we need to be paying more attention to process vs. outcome 
 • How to have confidence in the face of doubt 
 • The role of rupture and repair in relationships
 • The crucial final steps in the decision-making process – specifically one Bobby calls "After Action Reviews"
 • And much more
 

 

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

 

 
Additional Resources: 
 
 9 Subtle Signs of 'Analysis Paralysis' radicaldoubt.com 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
 
 
 
Thanks to our sponsors: 
 
AT&T: Happy Holidays from AT&T. Connecting changes everything.
 
Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

How To Stop Overthinking and Make Better Decisions | Bidhan (Bobby) Parmar

Meditation can be gorgeous… and it can be absolutely bewildering. If you've ever wondered, "Am I doing this right?" or "Why does this feel so intense?", this conversation is for you.
 
In this vintage conversation from 2016, Dan sits down with legendary dharma teacher Steve Armstrong for a clear, compassionate walkthrough of the progress of insight—including why meditation sometimes gets harder before it gets easier, how to navigate the so-called "dark night" phases, and how to keep going without getting lost in the weeds of self-doubt.
 
Steve has guided thousands of students through the twists and turns of practice with uncommon precision, humor, and heart. And now, the community has the chance to support him in return. Steve is currently living with a brain tumor, and he and his wife Kamala Masters (a formidable dharma teacher in her own right, who has also been a guest on this show) are facing significant medical and caregiving costs. If you feel moved, you can find the GoFundMe at this link. Our company has also made a significant contribution to support Steve and Kamala.
 
In this episode, you'll learn:
 
 • 

Why meditation can sometimes trigger emotional turbulence
 • 
 • 

How to understand the "stages" of insight (without clinging to them)
 • 
 • 

Practical ways to stay steady when your practice feels chaotic or confusing
 • 
 • 

How to distinguish between a genuine opening and plain old overwhelm
 • 
 • 

Why equanimity isn't passive—it's powerful
 • 
 
Steve has spent decades helping people wake up. This episode is a chance to receive that wisdom—and, if you're able, to reflect it back with your support.
 
Related Episodes:
 
 • 

 Get Happier Without Losing Your Edge | Kamala Masters
 • 
 
 
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Thanks to our sponsors:
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 HomeServe: Help protect your home systems and your wallet with HomeServe against covered repairs. Go to homeserve.com to find a plan that's right for you.
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Is It Possible to Uproot All Anxiety and Anger? Steve Armstrong Says Yes.

An NBC Nightly News anchor shares insider tips from the belly of the beast.
 
 
 
Tom Llamas is anchor and managing editor of NBC Nightly News with Tom Llamas and anchor of Top Story with Tom Llamas, a daily streaming primetime newscast on NBC News NOW. He has been in broadcast journalism for over 25 years.
 

 

 
In this episode we talk about:
 
 • How to be a better listener
 • Practices for continued growth and curiosity as you get older
 • The role of both faith and meditation in Tom's life
 • The role of exercise
 • The role of friendship
 • His family's dramatic history and the impacts of becoming the first Latino anchor of a weekday evening news broadcast
 • And much more
 

 

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

 

 
Additional Resources: 
 
 • 

 The Lion Tracker's Guide to Life 

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

How Not To Let the News Paralyze You | Tom Llamas

The case for love and compassion in a world that's filled with hatred and division.
 
Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago. She has written many books, including her latest, a kids book called Kind Karl. 
 
 
 
In this episode we talk about:
 
 • How the quality of metta, or loving kindness, can be an antidote to fear
 • The wisdom of having a loving mindset in the face present dangers
 • Love
 • Can love be a strength? 
 • The different flavors of "loving kindness"
 • The four types of enemies, which include the outer enemy, the inner enemy, the secret enemy and the super secret enemy
 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
 
 
Additional Resources: 
 
 • 

Dan's son teaching Loving Kindness Meditation
 • 
 • 

Metta Hour Podcast
 • 
 • 

Donate to the Insight Meditation Society's Fundraiser 
 • 
 Sharon's books 
 
 
Thanks to our sponsors: 
 
AT&T: Happy Holidays from AT&T. Connecting changes everything.
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 Northwest Registered Agent: Visit northwestregistered agent.com/paidhappier and start building something amazing. 
 

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

How to Break Your Anger Habit | Sharon Salzberg

Everything you want to know about cannabis, but were afraid to ask.
 
 
 
Dr. Riley Kirk is a cannabis research scientist and educator with a Ph.D. in pharmaceutical sciences, specializing in natural product chemistry. Her new book is Reefer Wellness: Understanding Cannabis Science, Culture, and Medicines.
 
 
 
In this episode we talk about:
 
 • The endocannabinoid system – and how it works in the body
 • The science-backed health benefits of cannabis
 • The risks of cannabis use – including questions about psychosis, schizophrenia, and specific risks for adolescents
 • The fascinating history of the cannabis plant 
 • The criminalization, racism and propaganda machine within that history
 • The legality of cannabis now in the US
 • Different modes of use
 • Where to source your products
 • And much more
 

 

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

 

 
Additional Resources: 
 
 Bioactive podcast @cannabichem The Network of Applied Pharmacognosy (NAP) 

 
Thanks to our sponsors: 
 
AT&T: Happy Holidays from AT&T. Connecting changes everything.
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.
 Function Health: Visit www.functionhealth.com/Happier or use the gift code Happier25 for a $25 credit towards your membership. 
 
 
 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Cannabis: Does It Help or Hurt With Anxiety? Is It Addictive? What's the Safest Way To Use It? | Dr. Riley Kirk

If you've ever found yourself immediately abandoning your adult composure the second someone around you gets upset, we've got your back.
 
In today's episode, the inimitable Jeff Warren returns with a practice to help you stop absorbing everyone else's stress and start holding healthy boundaries without turning into a jerk. Jeff — who is both a dear friend of Dan's and one of the funniest meditation teachers alive — walks you through how to stay grounded in your own body even when the people around you are melting down.
 
This meditation is especially helpful if you tend to:
 
 • 

Fix other people's problems without being asked
 • 
 • 

Rush to make everything okay the instant someone frowns
 • 
 • 

Get overwhelmed by other people's moods
 • 
 • 

Lose your boundaries around demanding or sensitive humans (including the tiny ones)
 • 
 
To get more meditations from Jeff and our other teachers — plus join our weekly live sessions (every Tuesday at 4pm ET) — you can sign up at DanHarris.com.
 
Related episodes:
 Working With a Brain That Doesn't Behave | Jeff Warren
 

 

 
Join Dan's online community here
 
Follow Dan on social: Instagram, TikTok
 
Subscribe to our YouTube Channel
 
Thanks to our sponsors:
 AT&T: Happy Holidays from AT&T. Connecting changes everything.
 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 Keep Your Cool in a Room Full of Chaos Gremlins | Jeff Warren

Today we're talking about how to calm your mind in a chaotic world. What you're about to hear is an interview with Dan, conducted by his new friend Hoda Kotb, another morning news veteran. Hoda was, for many years, the co-anchor of the Today Show on NBC. Now, among other things, she hosts a podcast called Making Space. 
 
You'll hear Dan and Hoda talk about:
 
 • 

A practical framework for staying sane when the news, your inbox, or your personal life goes sideways
 • 
 • 

Why joy is a skill (and not a personality trait you either have or don't)
 • 
 • 

How to set boundaries without feeling like a jerk
 • 
 • 

How to let go of the self-improvement fantasy you've been carrying around for years
 • 
 
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

When You're Afraid to Slow Down — Even Though You Need To

We're bringing you an episode of one of our favorite podcasts, The Happiness Lab with Dr. Laurie Santos, on which Dan was a guest.
 
 We can spend a lot of time working – and it gives us fulfillment, social interaction and fun – but still one in five of us say our workplaces are "toxic". And even the best jobs can sometimes be stressful and draining. So how do we set ourselves up to thrive at work? 
 
Dan joins Dr Laurie Santos to explore strategies to be a happier employee and a better employer. 
 
 
 
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 our sponsor: 
 Airbnb: Your home might be worth more than you think. Find out how much at airbnb.com/host.

Why Work Feels So Hard — And What to Do About It

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