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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Six steps to reclaim your brain, find purpose, and escape the doom loop. Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. Brooks is the author of 15 books, including the #1 New York Times bestsellers, Build the Life You Want , co-authored with Oprah Winfrey, and From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life . His latest book is The Meaning of Your ...
The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain. Richard J. Davidson , PhD, is a Professor of Psychology and Psychiatry at the University of Wisconsin-Madison. He is also the Founder & Director of the Center for Healthy Minds and Founder of the non-profit Humin . Cortland Dahl , PhD, is a scientist, author, translator, and meditation teacher for the Tergar community. Davidson and Dahl's latest book is Born to Fl...
What if the most meaningful thing you did for your mental health wasn't something new — but a return to what already brings you joy? Dan recently sat down with journalist and broadcaster Sam Sanders on the Sam Sanders Show to explore exactly that idea. Sam has a concept he calls "modern scriptures": the movies, albums, and TV shows you return to again and again because they ground you, center you, and remind you what matters. Dan shares the pop culture that never fails to lift his spirits — and ...
Plus, how the bestselling author writes his way out of despair. John Green is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, Turtles All the Way Down, and The Anthropocene Reviewed. With his brother, Hank, John has co-created many online video projects, including Vlogbrothers and the educational channel Crash Course . His most recent book is Everything Is Tuberculosis . In this episode we talk about: John's toolkit for managing thought spi...
Practical strategies for navigating difficult relationships and building new connections. Shankar Vedantam is host of the Hidden Brain podcast and radio show, where he explores the hidden patterns that drive human behavior. He is the author of the books, The Hidden Brain: How Our Unconscious Minds Elect Presidents, Wage Wars, Control Markets and Save Our Lives , and Useful Delusions: The Power and Paradox of the Self- Deceiving Brain . In this episode we talk about: How to stop trying to change ...
Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie ), out now on Audible. The practice is led by Sebene herself. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when ...
Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news. Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington. In this episode we talk about: How to get stuff off your chest How to live with less shame and regret How to give feedback without pissing people off too much How to accept feedback without getting pissed off or getting defensive How to stay sane ...
Yale emotional intelligence expert on how to deal with other people's emotions (and your own). Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel . He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here . In this episode we talk about: How to deal with stress, anxiety and anger H...
What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO." On IMO, siblings Michelle Obama and Craig Robinson aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they're joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. In this episode...
Practical Buddhist strategies to focus the mind. Shaila Catherine is a dharma teacher and author of the book titled " Beyond Distraction: Five Practical Ways to Focus the Mind ." She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online cour...
Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses." Eric Garland , PhD, LCSW is Endowed Professor in Health Sciences at the Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry and the Center for Addiction Science and Treatment at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). Dr...
Plus: How to find practices that work for you, what "mindfulness" actually means, and a new audiobook out now. Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn't a magic bullet. That honesty is kind of the point. Today we're sharing a sneak preview of Dan's new audiobook, Even You Can Meditate , co-authored with Sebene. Think of it as a practical rescue plan for anyone who feels too distracted, overwhelmed, or skeptical to start (or re...
The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict. Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO's Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God . This episode is a live conversation recorded in NYC as part of a benefit for the amazing organiza...
The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when. Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing . In this episode we talk about: Why self-disclosure can feel risky but is often socially rewarding The psychological and physiological costs of keeping secrets How putting feelings into words can reduce rumination and...
If you struggle with the terrifying reality that everything changes, this conversation is for you. Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app , Bart and Dan explore one of Bart's favorite teachings: "Keep calmly knowing change"—four words that supposedly distill all 84,000 of the Buddha's teachings. We talk about: Why attuning to the flow of things brings ...
Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls. Michael Pollan is the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness . In this episode we talk about: How to get over yourself How to reduce rumination How to lower the ego's walls How to elevate mundane tasks The value of what Zen practitioners call "don't know mind" How to reclaim your attention from Big Tech (what Michael calls...
A financial psychology expert on the science of contentment. Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever . He's a partner at The Collaborative Fund , serves on the board of directors at Markel and is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life . In this episode we talk about: What "irrational" spending habits really tell us How to manage money ambition with sanity How to use ...
This episode explores key strategies for high performance and well-being, featuring a deep dive into Dan Harris's journey from a live TV panic attack to embracing mindfulness. Dr. Michael Gervais and Dan discuss practical techniques like self-talk and exposure therapy for anxiety, the importance of "working at your edge" combined with intelligent recovery, and the transformative power of viewing "love" as a broad, essential skill set. They also touch upon navigating political division with curiosity and the shift from individual focus to collective well-being.
In this live Q&A session, Dan Harris tackles practical meditation challenges, including navigating serious emotional pain, understanding that calm isn't the goal, and finding concentration without strain. He also addresses concerns about guided meditations and offers strategies for those with ADHD or restlessness, all while reinforcing the core principle of observing thoughts and feelings without judgment or attachment.
This episode features Devin Berry, a meditation teacher who transformed from a self-described skeptic to a proponent of Metta (loving-kindness) meditation. He explains how Metta, along with compassion, sympathetic joy, and equanimity (the Brahma Viharas), serves as a powerful antidote to fear and anxiety by cultivating non-separation and allowing for engaged action without hatred. Berry also highlights the crucial role of generosity (Dana) as a foundational practice, illustrating how these ancient teachings can profoundly impact one's life, concentration, and ability to navigate a complex world.
Happiness often feels like an individual pursuit, but this episode with Sonja Lyubomirsky and Harry Reis reveals that the quality of our relationships and our ability to feel loved is the most reliable source of well-being. They introduce five mindsets (sharing, listening to learn, radical curiosity, open-heartedness, and multiplicity) to foster deeper connections and overcome barriers like loneliness. By changing our approach to conversations and embracing reciprocity, we can actively cultivate feeling loved, transforming our relationships and overall happiness.
A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps. We talk about: Why your first move should be self-compassio...
A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club . In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app , Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck...
Ryan Holiday, a prolific Stoic philosopher, explores the multifaceted nature of wisdom, emphasizing it's not inherent but cultivated through diligent work. He delves into practices like "talking to the dead" (reading classics), seeking criticism, and understanding one's own biases. The discussion also covers the importance of focus, finding a teacher, and confronting life's complexities to achieve a transcendent understanding.
Our bodies are brilliant at healing. An integrative doctor on how to tap that resource. Victoria Maizes, MD , is the founding executive director of the Andrew Weil Center for Integrative Medicine. Her new book is Heal Faster: Unlock Your Body's Rapid Recovery Reflex to Feel Better—Quicker . In this episode we talk about: What integrative medicine is (and isn't) How lifestyle, stress, sleep, and relationships factor into healing Why "a pill for every ill" often falls short What the Rapid Recovery...
A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead. If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering. This version takes away...
Life hacks life from one of the busiest journalists of our time. Andrew Ross Sorkin is an award-winning journalist for The New York Times, a co-anchor of CNBC's Squawk Box , and the founder and editor-at-large of DealBook , an online daily financial report published by The New York Times. His latest book is 1929: Inside the Greatest Crash in Wall Street History--and How It Shattered a Nation . In this episode we talk about: The motivation behind his new book Human nature –– and why FOMO might be...
Practical advice from a straight-talking former criminal and occasionally profane Dharma teacher. Vinny Ferarro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher through Spirit Rock/IMS, he has taught residential retreats at various centers and currently leads Spirit Rock's Year to Live course. This episode originally ...
A smarter way to think about disease prevention. Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan and Chief Medical Correspondent for ABC News. Her new book is The Healing Power of Resilience: A New Prescription for Health and Well-Being . In this episode we talk about: What resilience really is, why most of us already have it, and how it can be strengthened The overlooked link between mental health, physical health, and recovery from illness Why mindset and ...
A conversation with Jay Michaelson , our Teacher of the Month for February, about his path to meditation, navigating multiple identities, and why he calls himself a "cynical, sarcastic bitch." Jay Michaelson is a meditation teacher, journalist, rabbi, and author. In this conversation with executive producer DJ Cashmere, Jay gets candid about his unconventional path into meditation—driven initially by greed for mystical experiences rather than a desire to reduce suffering—and how his practice has...
