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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A conversation with celebrated author George Saunders about his new novel, Vigil, and what fiction can teach us about empathy, self-awareness, and mortality. George Saunders is the bestselling, award-winning author of Lincoln in the Bardo, Tenth of December, and many other books. His new novel, Vigil, tells the story of a woman who died in 1976 and has spent the decades since comforting the dying—until she encounters a former oil executive responsible for early climate change denial. In this con...
Practical techniques for dealing with all of life's curveballs. Maya Shankar is a cognitive scientist and creator of the podcast A Slight Change of Plans , previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of The Other Side of Change: Who We Become When Life Makes Other Plans . In this episode we talk about: The two major life eve...
How to have fewer regrets (and utilize the ones you already have). Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human. In this episode we talk about: The myth of the "no regrets" philosophy What a regret actually is ...
Secrets to self-preservation in an age of burnout. Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans . He's also the host of The Tim Ferriss Show podcast . Most recently, he has collaborated with Exploding Kittens to create COYOTE , a fast and hilarious card game. In this episode we talk about: Tim's Antidotes to isolation Past-year reviews The perils of self-optimization His meditation practice Escaping rumitive loops The role of A...
Dan Harris and Claudia Hammond explore "overwhelm," defining it as a feeling of everything being "all too much" in a world of rising perfectionism and constant demands. Hammond presents a three-part framework from her book, "Overwhelmed: Ways to Take the Pressure Off," focusing on acceptance, next steps, and the bigger picture. Key strategies include embracing to-do lists without feeling oppressed, cultivating gratitude, rejecting perfectionism, managing procrastination, reappraising stress, and finding perspective through acts of kindness, rest, nostalgia, and achieving flow states. The discussion provides practical, evidence-based tools for reducing pressure and improving mental well-being.
Anne-Laure Le Cunff, a neuroscientist and author, challenges conventional notions of success and productivity. She advocates for an experimental mindset, using "tiny experiments" to navigate life's uncertainties and discover personal purpose without obsession. The discussion covers practical tools like "cognitive scripts" and "energy syncing," and explores the value of "mindful productivity" and "intentional imperfection." The episode also delves into building meaningful connections through "social flow" and "community architecture," ultimately questioning the cultural emphasis on legacy.
A short, gentle body scan meditation from Bart van Melik , our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with peopl...
Plus, much more from the famed late-night TV show host. Seth Meyers is the host of Late Night with Seth Meyers . Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby , on Netflix and Dad Man Walking , on HBO. He wrote a children's book called, I'm Not Scared, You're Scared . And he co-hosts two podcasts, Family Trips with the Meyers Brothers and T he Lonely Island and Seth Meyers Podcast . In this episode we tal...
A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: What Ayurveda actually is beyond TikTok trends How ancient Ayurvedic principles align with (and differ from) modern medicine How to brace yourself i...
Biomechanist Katy Bowman explains her "movement as nutrition" concept, differentiating between movement, physical activity, and traditional exercise to broaden opportunities for incorporating motion into daily life. Drawing from her book, "I Know I Should Exercise, But...", she tackles common hurdles like lack of motivation, time constraints, embarrassment, discomfort, and screen addiction, providing actionable tools like aligning movement with personal values, utilizing "time affluence," and "stacking" activities to foster a more consistent and joyful relationship with one's body. The discussion also explores the importance of ancestral movements and recognizing the body's subtle signals for movement.
Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juven...
Practical ways to upgrade your narrative. Melissa Febos is the national bestselling author of five books, including Girlhood , Body Work: The Radical Power of Personal Narrative , and a new memoir, The Dry Season . She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker, The Best American Essays and others. She is a professor at the University of Iowa. In this episode ...
How psychology and spirituality can work together. Amita Schmidt is a Licensed Clinical Social Worker in Hawaii. She has taught Vipassana meditation for over thirty years, and was the Resident Teacher at Insight Meditation Society for six years. She is the author of the book Dipa Ma: The Life and Legacy of a Buddhist Master. Amita currently teaches and practices non-dual meditation and is a certified IFS (Internal Family Systems) therapist. In this episode we talk about: How psychology and spiri...
Legendary psychotherapist Esther Perel joins Dan Harris to redefine "eros" as a broad life force, not just sex. They discuss how modern life, with its focus on certainty and isolation, can deplete our sense of aliveness and foster "hostile dependency" in relationships. Perel offers insights on finding vitality through self-audits, rituals, and practical steps to rebuild community, emphasizing the often-overlooked responsibility inherent in true belonging.
Today we're gonna talk about some Buddhist hacks for two deeply related and all too common ailments: anxiety and overthinking. Most of us have struggled with one or both of these, and one of the people who has helped Dan the most is Joseph Goldstein. Regular listeners to this podcast will be familiar with Joseph and his very direct, very down-to-earth style, but if you don't know – let us introduce you. He's one of the foremost Buddhist teachers in the west, he's been Dan's teacher for about 15 ...
You may have noticed that your mind is out of control. It's filled with racing thoughts, ancient neuroses and grudges, revenge fantasies… So why are we like this and what can be done about it? Today, we're talking to one of our favorite people and also one of the most prominent meditation teachers in the West, Joseph Goldstein, about how "ridiculous" our minds are – that's a word he uses a lot to describe the mind – and some really compelling ways to train the mind. Spoiler: having a sense of hu...
Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey , a meditation teacher, author, and musician hailing from the Washington DC area, brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor's degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance ...
Radical advice on rethinking success, individualism, and the American dream. Mia Birdsong is a pathfinder, culture change visionary, and futurist. She is the founding Executive Director of Next River , a think tank and culture change lab for interconnected freedom. In her book How We Show Up: Reclaiming Family, Friendship, and Community , Mia maps swaths of community life, and points us toward the promise of our collective vitality. In this episode we talk about: How to build community What it l...
What if the problem isn't you—but the idea that there's only one "right" way to meditate? In this episode, DJ Cashmere talks with meditation teacher Jeff Warren about how to build a mindfulness practice that actually fits your brain, nervous system, and life. Drawing from Jeff's experience with ADHD and bipolar disorder—and DJ's reflections on OCD and neurodiversity in his family—they explore why there's no such thing as a truly neurotypical mind, and why one-size-fits-all meditation advice ofte...
Dan Harris and Christiane Wolf delve into practical strategies for dealing with pervasive worry without suppression. They explore why forced positive feelings can backfire, how to handle sadness triggered by gratitude practices, and methods for coping with anxiety from consumerism and health diagnoses. The discussion culminates in an in-depth look at Internal Family Systems (IFS) to understand and kindly engage with the inner critic and other challenging "parts" of oneself, promoting psychological healing alongside mindfulness.
How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most. Elaine Lin Hering is a former Lecturer of Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She is the author of the book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully . In this episode we talk about: How we learn silence a...
Your blindspots and biases block your success and happiness. Here's how to navigate that. Dr Kirstin Ferguson AM is an award-winning leadership expert, author and columnist, ranked among the top 50 management thinkers in the world. Her career began in the Royal Australian Air Force and includes roles as CEO of a global consultancy and Acting Chair of the ABC. She holds a PhD in leadership and culture, writes the popular 'Got a Minute?' column in The Sydney Morning Herald and The Age, and is a Me...
Dan Harris explores the human struggle with craving certainty and introduces Jeff Warren's 'Don't Know Mind' meditation, inspired by Zen. This practice helps listeners combat overthinking and perfectionism by letting go of the need to constantly know, instead resting in curiosity and direct experience. Jeff Warren then guides a session to cultivate a mind that dwells nowhere, promoting liberation from attachment.
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. Importan...
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...
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 ...
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 ...
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...
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...
