10% Happier with Dan Harris

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.

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Episodes

Easy, Evidence-Based Hacks for Fitness | Marielle Segarra

Including: “exercise snacking,” prioritizing play, and overcoming “revenge bedtime procrastination.” Marielle Segarra is a reporter and the host of NPR's Life Kit , the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. In this episode we talk about: How and why Marielle got interested in this stuff Exercise and sleep tips that Marielle has incorporated into her own life. Something called, “revenge bedtime procrastination” –...

Jun 04, 2025•59 min•Ep. 957

Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner)

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician’s Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: How to develop and hone interoception How to do practices like a body scan — and h...

Jun 02, 2025•1 hr 16 min•Ep. 956

How To Take Care of Your Body Without Losing Your Mind

Behind the scenes of this year’s Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. Today we’re kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It’s all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage. This is our most ambitious version of Get Fit Sanely. We’re dedicating the whole month of June to the topic, with an incredible array of guests, on ev...

May 30, 2025•47 min•Ep. 955

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

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 Omeg...

May 28, 2025•1 hr 13 min•Ep. 954

What Distraction Does to Your Brain—and How To Regain Cognitive Control | Adam Gazzaley

Distraction is making you anxious and sleepless. Here’s how to fix it. Adam Gazzaley , M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “ The Distracted Mind: Ancient Brains in a High-Tech World ”. In this episode we talk about: The impact of multitasking on our attention, relationships, emotions, anxiety, and memory The difference between top-down and bottom-up...

May 26, 2025•1 hr 13 min•Ep. 953

A Simple Guided Meditation from Dan | Live from the Renegade Sangha

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I tak...

May 23, 2025•13 min•Ep. 952

Why Self-Hatred Makes No Sense | Matthew Brensilver

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD , is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. This episode also explores: How and why to view your anger with skepticism The relationship between self-love and personal ethics What to do if you think you’re a good...

May 21, 2025•1 hr 4 min•Ep. 951

That Feeling of “Always-Behind and Never-Enough”—Here’s the Antidote | Ellen Hendriksen

How to beat perfectionism without lowering your standards. Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety . In this episode we talk about: The relationship between perfe...

May 19, 2025•1 hr 7 min•Ep. 950

From Proxy: Mic Chooses the Wrong Life

We’re excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed ....

May 18, 2025•51 min•Ep. 949

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