
10% Happier with Dan Harris
Ten Percent Happier
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.
Location:
New York City, New York
Genres:
Health & Wellness Podcasts
Philosophy Podcasts
Religion & Spirituality Podcas
Science Podcasts
Interviews
Medical
Networks:
Ten Percent Happier
Description:
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.
Twitter:
@danbharris
Language:
English
Episodes
How To Find Joy In an Anxious World | Sara Bareilles and Dacher Keltner
8/1/2025
A conversation with singer-songwriter Sara Bareilles and psychologist Dacher Keltner, recorded at the New York Times Well Festival, moderated by Dan. All three of them have dealt with anxiety and continue to work with it, and they discuss the ways they look for joy and sustainable wellness.
Related Episodes:
Sara Bareilles: Anxiety, Anger, and Art
The Evolutionary Case for Kindness | Dacher Keltner
This Scientist Says One Emotion May Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner
Get ready for another Meditation Party at Omega Institute! This in-person workshop brings together Dan with his friends and meditation teachers, Sebene Selassie, Jeff Warren, and for the first time, Ofosu Jones-Quartey. The event runs October 24th-26th. Sign up and learn more at eomega.org/workshops/meditation-party-2025.
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Duration:00:33:33
Anxious? Confused? Powerless? A Four-Part Recipe for Staying Centered From a Buddhist Nun. | Ayya Anandabhodi
7/30/2025
Reclaim your power from the news, booze, shopping, or denial.
Ayya Anandabhodi is the spiritual director of Pārāyana Vihāra, a monastic residence in Port Townsend, WA. She was raised in Wales, in the UK, and first encountered Buddhism in her early teens and began training as a nun at age 24. You can listen to some of her Dharma talks, here.
In this episode we talk about:
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Duration:01:05:56
Stop Caring What Other People Think About You | Bruce Hood
7/28/2025
A happiness expert explains how to alter your ego, reduce self-consciousness, and boost “okayness”.
Bruce Hood has been a Professor of Developmental Psychology in Society at Bristol University since 1999, and for the past 5 years he has been concentrating on how to make students happier. He undertook his Ph.D. in neuroscience at Cambridge followed by appointments at University College London, MIT and a faculty professorship at Harvard.
In this episode we talk about:
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Additional Resources:
The Science of Happiness: Seven Lessons for Living Well
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Duration:01:07:32
Mayim Bialik on: Anxiety, Imagination, Manifestation, Faith, and the Best Time of Day to Meditate
7/27/2025
Dan welcomed his friend, the actor, neuroscientist and podcaster Mayim Bialik, and her co-host Jonathan Cohen to Substack with a live conversation. They talked about anxiety – one of many things they have in common – along with faith, imagination, manifestation (not in the way you might think), and what’s the best time of day to meditate.
Find Mayim Bialik’s Breakdown wherever you get your podcasts, and they’re also on Substack.
Related Episodes:
Mayim Bialik On: Anxiety, Anger, Believing in Both Neuroscience and God, and the Pressures of Being a Teen TV Star
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Duration:00:50:03
A Radical, Counterintuitive Stress Reliever with Alua Arthur | Staff Picks
7/25/2025
We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from death doula Alua Arthur, as chosen by our managing producer Lauren Smith. Arthur helps people with all the non-medical aspects of dying – emotional, spiritual, and practical – and she has a simple question that she says simplifies decision-making and stress.
Full Episode:
How Thinking About Death Can Improve Your Life | Alua Arthur
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Duration:00:15:24
Is It Possible To Improve Your Personality? The Science Says Yes. Here’s How To Do It. | Olga Khazan
7/23/2025
Plus other intriguing questions answered such as: should you change your personality? What exactly is a personality anyway?
Olga Khazan is a staff writer for The Atlantic. Her new book is called Me, But Better.
In this episode we talk about:
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Duration:01:07:30
An Antidote to Overwhelm and Anger | Father Gregory Boyle
7/21/2025
The attitude that can help you survive the Trump era.
Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He is the acclaimed author of Tattoos on the Heart, Barking to the Choir, The Whole Language, and most recently, Cherished Belonging.
In this episode we talk about:
Related Episodes:
Can You Really Conquer Hatred Through Love? | Father Gregory Boyle
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Additional Resources:
Ordinary Mysticism: Your Life as Sacred Ground
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Duration:01:01:04
Am I Meditating Correctly? Am I Doing the Right Kind? | FAQ With Teacher-Of-The-Month Dawn Mauricio
7/20/2025
A lot of us have questions about our meditation practice, but we may not have anybody to ask. Am I doing it right? Which kind of meditation should I be doing? How do I choose? Today, our Teacher of the Month Dawn Mauricio breaks down some of those questions with some actionable suggestions you can take into your next meditation session.
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Duration:00:18:55
How to Catch Unhelpful Thoughts Before They Take Over with Bhikkhu Bodhi | Staff Picks
7/18/2025
We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from Buddhist scholar and teacher Bhikkhu Bodhi, as chosen by Tara Anderson, one of our podcast producers. We’re getting a little meta today, as Dan and his guest talk about paying attention to what your own mind is doing.
Full Episode:
The Mental States That Steal Your Calm | Bhikkhu Bodhi
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Duration:00:21:38
A Buddhist Compass To Direct You Toward Happiness | Beth Upton
7/16/2025
The happiness recipe from ancient Buddhist psychology.
Beth Upton has been teaching meditation since 2014. Before that she spent ten years as a Buddhist nun, five of them in Burma under the guidance of Pa Auk Sayadaw. She currently leads Sanditthika Meditation Community in the caves of Almeria, Southern Spain.
In this episode we talk about:
Related Episodes:
The Profound Upsides of Mortality | Nikki Mirghafori, PhD
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Duration:01:01:29
Your Brain Is Suggestible. Here’s How To Turn That to Your Advantage. | Dr. Amir Raz
7/14/2025
Harness the power of suggestion for well-being, pain management, and mental health.
Dr. Amir Raz is a world-renowned expert on the science of suggestion with recent positions as Canada Research Chair, Professor of Psychiatry, Neurology and Neurosurgery, and Psychology at McGill University, and as Founding Director of The Institute for Interdisciplinary Brain and Behavioral Sciences at Chapman University. His most recent book is The Suggestible Brain: The Science and Magic of How We Make Up Our Minds.
In this episode we talk about:
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Duration:01:12:03
A Circuit Breaker for Stress | Bonus Meditation with Dawn Mauricio
7/13/2025
All this month, we’re sharing custom guided meditations from our teacher of the month, Dawn Mauricio, exclusively available at DanHarris.com. Like any good drug dealer, the first taste is free – so today, we’re giving you a sample of what you can expect for the rest of the month. This meditation can be helpful when you’re spiraling and need to interrupt the momentum of chaos.
Related Episodes:
How Meditation Can Help You Handle Injured Feelings and Injured Muscles | Dawn Mauricio
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Duration:00:11:07
How To Stop Spinning Out With Bill Hader | Staff Picks
7/11/2025
We’re bringing you some of our favorite gems from the archives, as chosen by our staff. This week, we’re hearing from comedian and actor Bill Hader, as chosen by our digital media manager, Hayden Broom. Hader was part of our “Non-Negotiables” series, and he told Dan, with some disappointment, that “the hippies were right.”
Full Episode:
Bill Hader on Anxiety, Imposter Syndrome, and Leaning Into Discomfort
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Duration:00:23:11
The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty
7/9/2025
Six practical steps to harness the full power of your mind.
Our guest today is James R. Doty, a neurosurgeon who has just written a whole book about the science of manifestation – although, as you’ll hear him admit, there’s very little ‘magic’ involved in his process.
James R. Doty, M.D. is a Stanford neurosurgeon, neuroscientist, compassion researcher, inventor, entrepreneur, author and philanthropist. He’s the founder and director of the Center for Compassion and Altruism Research and Education (CCARE) at Stanford University.
In this episode we talk about:
We originally aired this episode in July 2024.
Related Episodes:
#388. The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten Jinpa#425. Compassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert Join Dan’s online community here
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Duration:01:16:39
Ezra Klein On: Sane News Consumption; The Power of Meditation; The Future of the Species; And the Message of His Tattoo
7/7/2025
On maintaining sanity in insane times.
Ezra Klein is an opinion columnist and host of the award-winning Ezra Klein Show podcast at The New York Times. His latest book is Abundance, co-authored with Derek Thompson. He is also the author of Why We’re Polarized, an instant New York Times bestseller, named one of Barack Obama’s top books of 2022. He lives in Brooklyn, New York.
In this episode we talk about:
Related Episodes:
How to Be a Good and Sane Citizen in Ugly Times | Ezra Klein Ezra Klein, How We Interact with Politics Matters Join Dan’s online community here
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Duration:01:15:54
How Meditation Can Help You Handle Injured Feelings and Injured Muscles | Dawn Mauricio
7/6/2025
Plus: How to build a meditation practice you keep coming back to.
We’re in the midst of an exciting evolution of the overall 10% Happier project. In our quest to make this podcast more actionable – to help you operationalize all the game-changing ideas you encounter on this pod – we’re now offering guided meditations to accompany each full episode of the show, available to paid subscribers at DanHarris.com. For the month of July, those meditations will come from Dawn Mauricio, a teacher in the Insight Meditation tradition whom we love.
In this kickoff episode, you’ll hear our head of content, DJ Cashmere, in conversation with Dawn, who shares a little of her backstory and her journey to become a teacher. You’ll learn about the hardest thing she’s ever done in her life, how she describes herself as a meditation teacher, and how an injury she’s currently dealing with has turned out to have some genuine upsides.
Related Episodes:
How To Handle Difficult People | Dawn Mauricio What “Getting Out of Your Head” Actually Means | Dawn Mauricio
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Duration:00:24:38
Allison Williams On: Perfectionism, Defensiveness, and the Horror Movies We All Make in Our Minds
7/4/2025
A scream-queen (and Dan’s old friend) talks control, insecurity, friendship, and parenthood.
Allison Williams is an actress, producer, and singer best known for her breakout role on HBO’s award winning TV series GIRLS, the blockbuster film GET OUT, the science fiction horror film M3GAN, and now its sequel, M3GAN 2.0.
In this episode we talk about:
Related Episodes:
Alexander Dreymon (Star of Netflix’s “The Last Kingdom”) on: Therapy, Marriage, Anger, Masculinity, Meditation, and Being Nice (Even If You’re a Viking)
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Additional Resources:
Listen to Allison’s new podcast, Landlines. New episodes drop every Monday.
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Duration:01:02:33
Buddhist Practices for Busyness, Overwhelm, and Burnout | Brother Chân Pháp Hữu
7/2/2025
The Zen monk who burned out. How he fixed it. And how you can, too.
Brother Chân Pháp Hữu began training at the age of 13 with the legendary Zen master Thích Nhất Hạnh — who was an author, activist, and founder of the Plum Village tradition. Today Brother Pháp Hữu is the abbot of Plum Village’s Upper Hamlet and the co-host of the Plum Village podcast The Way Out Is In. He also recently co-authored a book, called Being with Busyness: Zen Ways to Transform Overwhelm and Burnout.
In this episode we talk about:
Related Episodes:
The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu
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Duration:01:12:00
Can a Psychic Medium Improve Your Life? Wrestling With the Balance Between Open-Mindedness and Skepticism
6/30/2025
Why are many of Dan’s favorite meditation teachers consulting a clairvoyant? A special collaboration with Search Engine.
Related Episodes:
The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten JinpaCompassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty The Zen of Therapy | Dr. Mark Epstein Additional Resources:
Search Engine podcast Starter playlist of Search Engine favorite episodesLaura Lynne Jackson
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Duration:00:54:23
The Antidote to Mindless Eating with Br. Chan Pháp Lưu | Get Fit Sanely Listener Picks
6/27/2025
We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Shannon who made a change in her eating routine after hearing our episode with Br. Chan Pháp Lưu from Plum Village.
Related Episodes:
Rewire Your Relationship To Food | Brother Pháp Lưu How to Take Care of Your Body Without Losing Your Mind Join Dan’s online community here
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Duration:00:20:26