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10% Happier with Dan Harris
30 episodes
You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy Hone
Ep 1180 · Aug 17, 2026 · 1 hr 2 min
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…
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
Ep 1179 · Aug 14, 2026 · 1 hr 9 min
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 art…
The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten
Ep 1178 · Aug 12, 2026 · 58 min
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…
The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein
Ep 1177 · Aug 10, 2026 · 1 hr 1 min
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 introve…
Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan Harris
Ep 1176 · Aug 7, 2026 · 56 min
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…
Resetting Your Nervous System When You're Anxious, Hurting, or Just Powering Through | Johanna Franzel
Ep 1175 · Aug 5, 2026 · 60 min
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 pr…
For The Lonely, Suffocated, or Overextended: How To Balance Your Relationships When Others Won't Change | Nedra Glover Tawwab
Ep 1174 · Aug 3, 2026 · 1 hr 5 min
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…
When You Don't Know What You Actually Want: How To Say No, When To Say Yes, and The One Question That Cuts Through It | Yara Shahidi
Ep 1173 · Jul 31, 2026 · 42 min
Plus: The "hard yes" list, the intentional pursuit of being bad at things (and how that opens doors you didn't know were closed), being "on intimate terms with catastrophe," and optimism as a daily practice. From How To Be A Better Human. Today we're sharing an episode from another show we love: How to Be a Better Human, hosted by Chris Duffy. In this conversation, Chris talks with actor Yara Shahidi — known for Black-ish and Grown-ish, and now host of The Optimist Project podcast — about what s…
You're Gonna Be Alright No Matter What: On Facing Anger, Aging, and Loss With Humor and Grace | Sylvia Boorstein
Ep 1172 · Jul 29, 2026 · 1 hr 6 min
The legendary dharma teacher on self-acceptance, the two-sentence trick she uses on her own anger, and what actually makes her happy after 90 years of living. Sylvia Boorstein, PhD, LCSW is a co-founding teacher of Spirit Rock Meditation Center in Woodacre California and the author of five books on Buddhism, Mindfulness, and particularly That's Funny, You Don't Look Buddhist: On Being a Faithful Jew and a Passionate Buddhist. In this episode we talk about: Why turning 90 makes the Buddha's teach…
How To Read People, Calm Tension, Build Trust, and Ask For What You're Worth | John Richardson
Ep 1171 · Jul 27, 2026 · 1 hr 1 min
An MIT/Harvard negotiation expert on the two types of "no," the FBI hostage negotiator trick you can use with anyone, and the rhetorical move that improves outcomes for women. John Richardson teaches negotiation at MIT's Sloan School of Management, and previously at Harvard Law, and was an associate at the Harvard Negotiation Project. He was coauthor with Roger Fisher and Alan Sharp of Getting It Done and Negotiation Analysis with Howard Raiffa and David Metcalfe. He is also a graduate of the Ma…
That Feeling of "Always-Behind and Never-Enough"—Here's the Antidote | Ellen Hendriksen
Ep 1170 · Jul 24, 2026 · 1 hr 6 min
Move on from the inner critic and beat perfectionism without lowering your standards. Dr. Ellen Hendriksen is a clinical psychologist who helps people calm their anxiety and be their 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. You can find her on Substack at Ho…
Secrets From the Therapist's Couch: How Boundaries Actually Work, How To Come To Peace With Your Parents, and Why It's Not Too Late To Change | Lori Gottlieb
Ep 1169 · Jul 22, 2026 · 1 hr 15 min
Plus: How your envy can be useful, why you're an unreliable narrator of your own life, and why you keep choosing partners who echo the unfinished business of your childhood. Lori Gottlieb is a psychotherapist and New York Times bestselling author of Maybe You Should Talk to Someone, which has sold over three million copies and has been translated into over 30 languages. In addition to her clinical practice, she writes The New York Times "Ask the Therapist" advice column and is co-host of the pop…
Joyful Anyway: Surviving the Sh*t Show of Regular Life | Kate Bowler
Ep 1168 · Jul 20, 2026 · 1 hr 1 min
Why optimization is a joy blocker, how to find the 'yes' inside the 'no,' and why that restless ache you can't shake is actually your compass. Kate Bowler, PhD is a four-time New York Times bestselling author, award-winning podcast host, and an Associate Professor of American Religious History at Duke University. She studies the cultural stories we tell ourselves about success, suffering, and whether (or not) we're capable of change. Her newest book is Joyful, Anyway. In this episode we talk abo…
Why We Crave Gurus: A Skeptic's Reckoning With Belief, Bitcoin, and Burning Man | Vikram Gandhi
Ep 1167 · Jul 17, 2026 · 56 min
What a fake guru discovered about genuine connection, why ancient wisdom survives even the most rigorous skepticism, and the real reason humans crave spiritual authority. Vikram Gandhi is an award-winning and boundary-pushing director of fiction and non-fiction film and television. Vikram most recently co-directed The Man Will Burn — a five-part HBO Original Documentary Series on the full arc of Burning Man, from its countercultural roots in San Francisco to the 80,000-person desert event it's b…
Anxiety, Overthinking, and Overwhelm: Buddhist Hacks For Changing Your Mind | Joseph Goldstein
Ep 1166 · Jul 15, 2026 · 1 hr 9 min
Simple practices for not believing everything you think, becoming less reactive, and handling whatever life throws at you. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind. In this episode we talk about: Why your thoughts have so much power over you — and how to take it back A surprisingly funny technique for dealing with self-…
Perfectionism, Burnout, and Self-Doubt: Break the Loop with the Science of Mattering | Gordon Flett
Ep 1165 · Jul 13, 2026 · 1 hr 6 min
Plus: combatting loneliness, turning down the volume on social comparison, and why mattering to a few people beats outperforming everyone. Gordon Flett is a Professor in the Department of Psychology at York University where he has served as the Director of the LaMarsh Centre for Child and Youth Research. Dr. Flett is most known for his influential research on perfectionism in health and mental health and his more recent work on the psychology of mattering. In this episode we talk about: The diff…
How a Group of Broke 20-Somethings Accidentally Launched the Mindfulness Movement | Jack Kornfield, Joseph Goldstein and Sharon Salzberg
Ep 1164 · Jul 10, 2026 · 1 hr 15 min
The time the Dalai Lama went bowling in their basement, the time a stranger showed up with exactly the $15,000 they were missing — and more behind-the-scenes stories from 50 years of IMS. In 1975, a handful of young Americans fresh back from years of intensive practice in India and Burma pooled together $150,000 they didn't have and bought a former Catholic novitiate in rural Massachusetts. Fifty years later, the Insight Meditation Society has become one of the most consequential institutions in…
How To Communicate Effectively With Difficult People: When to Tell the Truth, When to Push Back, and Why Kindness Isn't the Same as Being Nice | Sharon Salzberg
Ep 1163 · Jul 8, 2026 · 1 hr 8 min
Plus: the four questions the Buddha said you should ask before you speak, the truth about gossip, and what to do when compassion and honesty pull in opposite directions. 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. In this episode we talk about: What the Buddha actually said about how to talk to people, and why almost n…
Your Job Is Hijacking Your Life: How to Set Limits, Decrease Work Stress, and Reclaim Your Evenings | Guy Winch
Ep 1162 · Jul 6, 2026 · 1 hr 7 min
Why ruminating after hours is unpaid overtime — plus, how to handle bad bosses, beat the Sunday scaries, and actually recharge. Dr. Guy Winch is an internationally renowned psychologist and bestselling author who advocates for integrating the science of emotional health into our daily lives. His 3 TED Talks have garnered over 35 million views and his science based self-help books have been translated into 30 languages. His newest book is: Mind Over Grind: How to Break Free When Work Hijacks Your…
In an Age of Techno-Pessimism, Here's the Science-Based Case for Optimism | Rob Marciano
Ep 1161 · Jul 3, 2026 · 48 min
On nuclear fusion, solid-state batteries, driverless cars, and other innovations — and why, for one cynical disaster reporter, meeting the scientists building them changed everything. Rob Marciano is the national weather correspondent for CBS News and a Cornell-trained scientist with more than 30 years in television news. A former co-host of Weekend Good Morning America at ABC News, he's also the co-author, alongside physicist James Trefil, of The Next Big Thing: Innovations for a Better, Smarte…
How To Regulate Your Nervous System: Anxiety, Relationships, and the Baggage You Didn't Ask For | Dr. Bruce Perry
Ep 1160 · Jul 1, 2026 · 1 hr 17 min
Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work. Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You…
That Background Hum of Worry in Every Important Conversation — Here's What It Is and How to Quiet It | Claude M. Steele
Ep 1159 · Jun 29, 2026 · 42 min
Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it. Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It. In this episode we talk about: Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The s…
For the Burned Out, Overcommitted, and Perpetually Drained | Robin Arzón
Ep 1158 · Jun 26, 2026 · 56 min
Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself. Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger. In this episode we talk about: Redefining hustle Intensity vs. volume Using jealousy as data Psychological distancing and self-talk Why motivation is a myth Lowe…
Muscle Regulates Your Emotions: The Science of Protein, Strength, and Aging Well | Dr. Gabrielle Lyon
Ep 1157 · Jun 24, 2026 · 57 min
Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work. Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook. In this episode we talk about: Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis Pr…
More Ice Cream, Less Biohacking: An Oncologist's Six Rules for Living Longer | Dr. Ezekiel Emanuel
Ep 1156 · Jun 22, 2026 · 1 hr 17 min
No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck. Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ic…
Want To Live Longer? Here's the Truth About Supplements, Peptides, VO2 Max, GLP-1's, and the Only Real Miracle Drug | Kara Swisher
Ep 1155 · Jun 19, 2026 · 56 min
Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction. Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a cr…
How To Get Past Your Past | Yung Pueblo
Ep 1154 · Jun 17, 2026 · 1 hr 11 min
Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. In this episode we talk about: How to burn off your mind's conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening…
What Attachment Style Are You? How To Know, Why It Matters, and How To Change It If You Need To | Amir Levine
Ep 1153 · Jun 15, 2026 · 1 hr 5 min
Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure. Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached, which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and every…
Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem
Ep 1152 · Jun 12, 2026 · 1 hr 12 min
We're all hooked on something. Here's the way out, according to an MD who became a beloved nun. Sister Dang Nghiem, MD, ("Sister D") was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Fran…
Your Mind Gets Stuck In Four Ways — Here's How To Break Free | Pascal Auclair
Ep 1151 · Jun 10, 2026 · 1 hr 6 min
Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IMS) in Massachusetts. He is also a co-founder of True North Insight and one of its guiding teachers.…
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