10% Happier with Dan Harris

Episodios

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  The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana Winston 16.09.2026 1h

  A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think. Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence. In this episode we talk about: Why we keep making the same mistakes even after years of practice and therapy Four different ways to understand what "awakening" actually means A three-part check-in for resetting into the present moment A four-step practice for working with a difficult emotion in real time How judgment can become a doorway to deeper self-understanding Why self-compassion is the foundation of loving anyone else well How to access little tastes of transcendence in ordinary daily life 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 ChannelThis episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Ironwall: Stop online threats before they become real-world attacks. Request your free risk assessment at ironwall.com/danharris. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  What's Worth Living For? | Dr. Atul Gawande 14.09.2026 56m

  A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care. Atul Gawande, MD, MPH, is a surgeon, author, and public health innovator. He holds the Fish Chair in Surgery at Brigham and Women's Hospital. He is the Samuel O. Thier Professor of the Practice of Surgery at Harvard Medical School and Professor of the Practice at Harvard T.H. Chan School of Public Health.  Dr. Gawande was Assistant Administrator for Global Health at USAID from 2022-2025. He is a longtime writer for The New Yorker and has written four books: Complications, Better, The Checklist Manifesto, and Being Mortal. In this episode we talk about: Why the best doctors ask patients what matters before choosing treatment The simple question that reveals what makes life worth living Why patients who get less aggressive care sometimes live longer His father's answer to "what's worth living for" changed three times Why staying independent and staying safe often pull in different directions Research showing people get emotionally calmer, not sadder, as they age What happened when the U.S. shut down its global health aid programs Why he sees AI as a helpful second opinion, not a replacement, for doctors 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:  Being Mortal, the book Being Mortal, the documentary This episode is sponsored by: Warby Parker: Buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER. Notion: Learn more about how Notion can support your business, at notion.com/happier To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn't Work, and His Harrowing Psychedelic Journeys 11.09.2026 58m

  The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations. Neal Brennan is a three-time Emmy-nominated writer, director, producer, and standup comedian known for his critically acclaimed Netflix specials 3 Mics, Blocks, and Crazy Good and for co-creating Comedy Central's iconic Chappelle's Show. He also hosts the hit Blocks podcast, where he talks with guests about their own personal blocks. In this episode we talk about: Talking back to your inner critic Why the worst psychedelic trips might do more good than the beautiful ones The myth that comedians have to be miserable to be funny The "decoy" that keeps smart people chasing validation forever Why achievement became Neal's most embarrassing addiction What Neal wants now that success wasn't enough 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 To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social Life | Laurie Santos and Gretchen Rubin 09.09.2026 1h 2m

  How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing." Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch. Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin. In this episode we talk about: Why your intuitions often make stuckness worse, not better The difference between mindless drift and mindful, deliberate delay How to treat resistance as useful data instead of laziness Kristin Neff's three-part framework for practicing real self-compassion Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck Why clearing physical space creates a felt sense of agency The "liking gap" and why reaching out matters more than you think How to satisfice instead of optimize when a decision feels stuck Related Episodes: Past appearances of Gretchen and Laurie 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:  This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar. Cash App): Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Science Of Building The Life You Want | Arthur Brooks 07.09.2026 1h 22m

  Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable. Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.  In this episode we talk about: Myth busting about happiness The three macronutrients of happiness The perils of pursuing pleasure How to be effectively and wisely ambitious How to ascertain if you have meaning in your life How to manage your emotions The difference between healthy and unhealthy envy  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: Sign up and get 10% off at BetterHelp.com/HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. Master Class: Get 15% off any annual membership at masterclass.com/happier. Northwest Registered Agent: Visit northwestregisteredagent.com/happierfree and start using free resources to build something amazing. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Psychology Of Success | Guy Raz 04.09.2026 1h 10m

  A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions. Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history."  We talk about: The challenge – and gift – of failure Getting comfortable with discomfort and risk The notion of luck  The balance between your relationships and your work  Why scale isn't always the answer  Success vs. happiness  And much more 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 To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  When Life's Not Working, Don't Try Harder. Change Your Situation Instead. | Angela Duckworth 02.09.2026 1h 4m

  How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone.  Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best. In this episode we talk about: Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move The Gallup study showing where teens keep their phones predicts their grades How to identify what's actually within your control versus truly fixed Angela's own marriage crisis during the 2008 financial collapse, and what saved it Why "trying harder" can sometimes make a bad situation worse, not better One reason Alcoholics Anonymous works for so many people in recovery How reaching out to strangers for advice can change your entire career path Why surrounding yourself with the right peers matters more than we admit Related Episodes: Angela Duckworth's first appearance on our show 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:  Angela's new book Situated This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order. Notion: Learn more about how Notion can support your business at notion.com/happier. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Science of Habit Change, Why GLP-1s are Disrupting It, and How To Use It To Have Better Conversations | Charles Duhigg 31.08.2026 1h 8m

  There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others. Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco. In this episode we talk about: The cue-routine-reward framework that underlies every habit, good or bad The "golden rule" of habit change What "keystone habits" are and how to identify them in your own life Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise" The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything Meta-conversations: asking your partner what they actually need before you respond Related Episodes: The Science of Effective Communication | Charles Duhigg Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari 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:  The Power of Habit by Charles Duhigg Supercommunicators by Charles Duhigg This episode is sponsored by: Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Sara Bareilles On: The Feelings You Fear Might Destroy You, What Antidepressants Actually Did to Her Creativity, and Why There's Nothing to Fix 28.08.2026 1h 3m

  Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public. Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief.  In this episode we talk about: Grief is a shortcut to the truth — it strips away distraction and forces presence "Name it to tame it" — putting feelings into words reduces their power Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself" The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured "Nothing to fix" — acceptance as a countercultural act in an era of optimization Acceptance isn't resignation — you can surrender to what is and still take compassionate action Grief of country: loving America and mourning what it's becoming aren't mutually exclusive Social media distorts your experience of reality — have your experience of the world in the world Sara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide. Related Episodes: Sara Bareilles: Anxiety, Anger and Art (2021) How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025) 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:  Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary.  This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order. Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  How To Handle AI Anxiety: A Computer Scientist and a Buddhist Teacher On Managing Uncertainty | Cal Newport & Matthew Brensilver 26.08.2026 1h 10m

  Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide. Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast. Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science. In this episode we talk about: What really happened when an AI agent hacked a company while running a test Why one Silicon Valley belief system may be fueling AI panic more than the tech itself Why senior programmers are quietly going back to writing code by hand Where Cal draws the line on using AI to help you write versus write for you Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life Buddhist advice on being with this unprecedented moment How stabilizing your mind makes acceptance possible, and how to do it Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to face 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:This episode is sponsored by: Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner 24.08.2026 1h 15m

  Insights from the places on the planet where people apparently live the longest and healthiest lives.  Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones. In this episode we talk about: The origin story of the Blue Zones The nine common denominators, or Power Nine, to longevity. The surprising information about much maligned foods such as pasta and bread Why trying to pursue good health can actually work against you Why the single most important factor in longevity isn't advertised on instagram  Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally And some of the critiques and controversies surrounding his work 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:  Link to Buettner's collaborators' response on demographics: https://academic.oup.com/gerontologist/article/65/12/gnaf246/8381533?login=false Saul Newman's critique of Blue Zones methodology: https://www.biorxiv.org/content/10.1101/704080v3 This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER. Function: Join at functionhealth.com/HAPPIER and use gift code HAPPIER25. @Function #FunctionPartner. Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Evidence for Aliens, the Afterlife, Bigfoot, Sea Monsters, and More | Miguel Sancho 21.08.2026 58m

  An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about. Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There. In this episode we talk about: How to walk the line between skepticism and credulity Why most UFO footage falls apart under scrutiny The scientific case for Bigfoot Why kids who remember past lives are hard to dismiss How to spot a fraudulent psychic Pascal's "God-shaped hole" What unexplained ancient rock structures reveal about our history 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: MasterClass: Get at least 15% off any annual membership at masterclass.com/HAPPIER.  OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER. #oneskinpod To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  You Can Stop Fixing Yourself: Buddhist Advice on Boundaries, Rituals, and Dropping Your Self-Aggression | Susan Piver 19.08.2026 1h 2m

  Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes). Susan Piver is a 30 year student of Tibetan Buddhism, New York Times bestselling author, and founder of The Open Heart Project, an online meditation community with close to 20,000 members. Her latest book is Inexplicable Magic: Meditation for Mystics.  In this episode we talk about: Why meditation's real payoff can't be explained The crucial difference between mindfulness and awareness Why you can't think your way into oneness The seven daily habits of a modern "mystic" Why boundaries are essential to a spiritual life Susan's unglamorous trick for building real confidence Why trying to fix yourself backfires The secret to attracting inspiration 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:  Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar. iRestore: Right now, you can save on customer favorites like the iRestore Elite helmet and the Illumina Face Mask. Just head to iRestore.com and use code HAPPIER. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy Hone 17.08.2026 1h 2m

  Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss. Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a sought-after professional speaker, a bestselling author, and an award-winning internationally published science educator. She is regularly featured in international media, including in The Guardian, Hidden Brain, and The Washington Post. Dr. Hone is a columnist for Psychology Today. In this episode we talk about: A three-step recipe for getting through any major loss Why the five stages of grief are a myth The surprising research on who supports grievers best (hint: pets) Living losses vs. death losses — and why ranking grief doesn't help What it means to have your "assumptive world" shattered Rebuilding identity after loss: answering "who am I now?" Finding self-compassion through "real, not perfect," not perfectionism Related Episodes: Cody Delistraty Sloane Crosley Sam Sanders 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:  This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. CashApp: Download CashApp Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.  BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit Betterhelp.com/HAPPIER.  Ironwall: Stop online threats before they become real-world attacks. Request your free risk assessment at ironwall.com/danharris. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker 14.08.2026 1h 8m

  Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests. James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives. This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris. In this episode we talk about: The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. Other kinds of journaling such as to-do lists and gratitude lists. Why writing things down helps shift our perspective on our stress or trauma. How that can lead to a cascade of benefits, from improved sleep to improved working memory And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits 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 [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten 12.08.2026 58m

  How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe. Cassi Vieten, PhD, is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination. In this episode we talk about: Why imagination is the oldest human technology The VISTA method for training your imagination Why manifestation isn't as crazy as it sounds How to talk yourself out of catastrophizing Why conflict is really a clash of two imaginations What glimmers are How to use imagination to dial down physical pain What years of hidden alcoholism taught Cassi about a narrowed imagination 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 To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein 10.08.2026 1h

  Ben Rein, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University.  In this episode we talk about: Distinguishing between science and online "neurobullshit" Three research-backed ways to protect your brain health and boost social connection, even for introverts Why isolation shows up in the body like a low-grade injury The real difference between loneliness and isolation, and why we rarely recognize either in ourselves The power of pets in reducing stress and inflammation Whether sugar is really more addictive than cocaine (short answer: no, and here's why) 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:  Why Brains Need Friends: The Neuroscience of Social Connection This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER. Quo: Try QUO for free, PLUS get 20% off your first 6 months when you go to Quo.com/HAPPIER. Ironwall: Stop online threats before they become real-world attacks with Ironwall. Visit ironwall.com/DANHARRIS and request a free Risk Assessment to see exactly how exposed your executives are. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan Harris 07.08.2026 55m

  Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience. They talked about: Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it" The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?" Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com. 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:  Check out Allison's new app at beingmoreconnected.com This episode is sponsored by: Notion: Learn more about how Notion can support your business, at notion.com/happier. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel 05.08.2026 59m

  How to calm down fast with an 'inventory' practice, how to build 'resources' you can call on anytime, and why 'healing' might be the wrong goal to chase. Plus, living with autoimmune disorder, writing as a practice of embodiment, and why white-knuckling isn't worth it. Johanna Franzel is a teacher, somatic practitioner, educator, and author of the new book Write Yourself Home: A Creative Guide for Living Well in the Body You Have Through Embodied Writing and Movement Practice. She brings both professional expertise and the lived experience of navigating chronic illness for more than two decades. She also writes a Substack called Permission Slips.  In this episode we talk about: Why your nervous system stays on high alert for threats that aren't actually there The three-step "inventory" practice for finding calm in your body, right now Why calling to mind a "resource" can genuinely shift your physiology "Presence without scrutiny": the difference between being with someone (or yourself) and staring them down Why Johanna doesn't love the word "healing" and the word she prefers instead How to turn your most embarrassing memories into material, not shame Why the way you talk to yourself matters more than you think What over two decades with Crohn's disease taught Johanna about self-advocacy and knowing your own margins 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 To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
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  For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab 03.08.2026 1h 4m

  Plus: how to build a village, why your attachment style isn't your destiny, and a two-step method for asking for help that actually works. Nedra Glover Tawwab is a licensed therapist and the author of Set Boundaries, Find Peace, an instant New York Times best-seller translated into over 35 languages worldwide. In addition, she has authored seven other books, including Drama Free and, most recently, The Balancing Act. A sought-after relationship expert, she has practiced relationship therapy for almost 20 years. In this episode we talk about: The difference between healthy dependency and full-blown enmeshment Why your attachment style is useful information, not a life sentence Wise compassion versus what Buddhists call "idiot compassion"  Why you can't force someone else to change, but your own change might be contagious The "silent agreements" we make in relationships without ever saying them out loud — and how they quietly build resentment Why over-considering everyone else's needs backfires, and how to actually advocate for your own How to stop dragging old relationship trauma into brand-new relationships What to actually do if you feel lonely, or like you don't have enough friends Related Episodes: How to Handle Family Drama | Nedra Glover Tawwab That Rut You're In – This One Word Could Pull You Out | Nedra Tawwab 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. Grab your in-person spot here, or sign up to livestream here! This episode is sponsored by: Tonal: Get $200 off your Tonal purchase with promo code HAPPIER at tonal.com. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris