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Ten Percent Happier with Dan Harris

Ten Percent Happier with Dan Harris

Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it?s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time.

New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

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Episodes

An Anti-Hustle, Pro-Rest Approach To Work | Christina Wallace

How to build a career that is sturdy, meaningful, and doesn?t burn you out.

Description: 

Christina Wallace is a senior lecturer of entrepreneurship at Harvard business school, an active angel investor, and even a co-producer of Broadway musicals. Her new book is called The Portfolio Life. Her varied resume should give you an idea of what she means by this. 

In this episode we talk about:

how to design a portfolio life for yourselfher philosophy of ambition how to create the freedom to failhow to engage in sane time management.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

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Ten Percent Happier online bookstore

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/christina-wallace

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-27
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How To Be Productive Without Burning Out | Cal Newport

Slow productivity: achievement without burnout.

Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.  

In this episode we talk about:

How overload culture wears us out and makes us less productiveThe rise of ?pseudo-productivity? in office culture The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over quality

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/cal-newport-745

 

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-25
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Open Awareness | Bonus Meditation with Dan Harris

Dan leads an ?open awareness? meditation that?s also available as part of the 10th anniversary audiobook of Ten Percent Happier.

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-22
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The Upsides And Downsides Of Living A More Examined Life | Matt Harris

Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan?s younger brother, Matt.

Matt Harris is partner at Bain Capital Ventures, where he?s developed an expertise in Fintech, or financial technology. He?s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.

In this episode we talk about:

Practical tips from Joseph GoldsteinThe books that have been integral to Matt's processTips on starting a practice. The biggest issues for meditatorsHow not to try too hardHow awareness of the ego impacts work,The upsides and downsides of living a more examined life.

Read Matt's Essay Field Notes on Path

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-harris-743

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-20
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Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence

We explore the intellectual and practical aspects of these mystical and esoteric concepts.

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 Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.

In this episode we talk about:

Why Joseph has become more comfortable talking about these concepts as he?s gotten olderWhy karma should not be seen as a deterministic principle that rules every aspect of our livesThe connection between karma and past livesWhat he thinks about the concept of free will and how it relates to karma And why skeptics would do well to adopt a mindset characterized by the ?willing suspension of disbelief? 

Additional Links:

Joseph?s Dharma Seed Talk: Understanding Karma 

Dipa Ma: The Life and Legacy of a Buddhist Master

Free Will by Sam Harris

IMS?s Forest Refuge Program

The Barre Center for Buddhist Studies

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series. Nirvana | Joseph Goldstein

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-742

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-18
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Joseph Goldstein On The Difference Between ?Relaxed? And ?Casual? | Bonus Meditation

Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.

About Joseph Goldstein:

Joseph is one of the most respected meditation teachers in the world -- a key architect of the rise of mindfulness in our modern society -- with a sense of humor to boot. In the 1970's, he co-founded the Insight Meditation Society (IMS) alongside Sharon Salzberg and Jack Kornfield. Since its founding, thousands of people from around the world have come to IMS to learn mindfulness from leaders in the field. Joseph has been a teacher there since its founding and continues as the resident guiding teacher.

To find this meditation in the Ten Percent Happier app, you can search for ?Going Deeper: Seeing Change.? 

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2024-03-15
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Dr. Mark Epstein On: How To Transform Your Neuroses Into ?Little Shmoos?

A Buddhist psychiatrist (and one of the key players in Dan?s meditation career) talks about the overlap between Freud and the dharma.

Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.

In this episode we talk about:

The insubstantial nature of thoughts Staying present through anything without clinging or condemning. Turning down the ego and focusing on othersHow you transform your neuroses from monsters to little shmoos. And whether 10% is the right number?

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series. Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

For more information on Dan & Mark's retreat in Arizona: we don't have the link available yet but will update here as soon as we do!

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/mark-epstein-10th

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-13
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Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan?s Close Friend, Zev Borow)

Am I a bad meditator if I don?t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What?s the food like?

Spring Washam is the author of two books, A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and The Spirit of Harriet Tubman: Awakening from the Underground. She is also one of the founding teachers at the East Bay Meditation Center and is the founder of Lotus Vine Journeys, a one-of-a-kind organization that blends indigenous healing practices with Buddhist wisdom for transformative retreats in South America.

In this episode we talk about:

Whether or not you?re a bad meditator if you don?t go on a retreatWhat the specifics of a retreat entailsHow you stay silent for days on endAnd how to actually get into a meditation retreat

Related Episodes:

Click here to listen to the previous episodes in our tenth anniversary series. 

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/spring-washam-zev-borow

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-11
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How to Stay Cool No Matter What | Bonus Meditation with Matthew Hepburn

Guidance for any time you need to practice staying relaxed and ready for whatever life might throw your way.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. He emphasizes humor, technique, and authentic kindness as a means to free the mind up from unnecessary struggle and leave a healthier impact on the world. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life. 

To find this meditation in the Ten Percent Happier app, you can search for ?Becoming Dauntless.? 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-08
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Deepak Chopra On: Consciousness, Quantum Physics, Handling Criticism, And The Benefit Of Contemplating Your Own Death

A wide ranging interview with one the biggest and most controversial names in the self-help world. 

Deepak Chopra is the founder of the Chopra Foundation, a non-profit entity for research on well-being and humanitarianism, and Chopra Global, a modern-day health company at the intersection of science and spirituality. He is a best selling author, including numerous New York Times bestsellers. His new book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life, is out now. 

In this episode we talk about:

Deepak?s definition of the quantum fieldHow Deepak handles criticism The concept of creative intelligence Breathing techniques, including vagal breathing and box breathingThe benefits of imagining your own death The exercise of returning to your zero pointThe concept of the body as a verbAnd the difference between the localized 'I' and the non-local 'I'

Related Episodes: 

Click here to listen to the previous episodes in our tenth anniversary series.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/deepak-chopra

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-06
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Here's What I Learned From Writing A Whole Book About Meditation | Dan Harris

The tables have turned: Dan is interviewed by two of his producers.

This is the kickoff episode of our upcoming series celebrating the 10th anniversary of Dan?s book, where two of Dan?s producers, DJ Cashmere and Lauren Smith, interview him.

We talk about the story behind the book, what it was like to have a panic attack on national television, why Dan decided to admit it publicly, how the success of the book utterly transformed his life, and what he learned? Both while writing the book and subsequently.

We talk about concepts such as ?Respond, not react,? why our faults aren?t our fault (but they are our responsibility), and whether we all have the capacity to change. DJ and Lauren will even weigh in on how they think Dan?s doing on the score.

To order the revised tenth anniversary edition of 10% Happier: click here 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/736-10th-anniversary

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-04
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Don?t Be Yanked Around by Your Thoughts | Bonus Meditation with Sharon Salzberg

At times it feels like thinking trips us up more often than it helps. In this session, everyday New Yorker?and meditation luminary?Sharon Salzberg coaches you toward feeling more empowered relating to your own thoughts.

About Sharon Salzberg:

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.

Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of thirteen books, including Lovingkindness, Real Happiness, Real Love, and the most recent Finding Your Way. Sharon lives in New York City and teaches around the world.

To find this meditation in the Ten Percent Happier app, you can search for ?Getting Some Space from Your Thoughts.? 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-03-01
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The Science of Effective Communication | Charles Duhigg

The four rules for a meaningful conversation, when to be vulnerable, and how to form the habits of becoming a supercommunicator.

Charles Duhigg is a Pulitzer Prize?winning journalist and author of the bestselling The Power of Habit and Smarter Faster Better. His new book is called Supercommunicators.

In this episode we talk about:

How he defines super communicator The four rules for a meaningful conversation How and when to deploy vulnerability How to transform shallow questions in deep onesThe fast friends procedure And how to form the habits of becoming a supercommunicator 

Related Episodes:

Dan Clurman and Mudita Nisker on communicationDaniel Goleman on emotional intelligence and optimal performance

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Ten Percent Happier online bookstore

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/charles-duhigg

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-02-28
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The Science of Generosity: Why It Makes You Happier and How To Do It Effectively (It Doesn?t Need To Involve Money) | Chris Anderson

How to cultivate a generosity mindset? and make a good thing less boring.

Chris Anderson is the curator of TED. He is the author of New York Times bestseller TED Talks and has overseen the introduction of, among others, the TEDx program, the TED-Ed initiative, and the Audacious Project, a bold new philanthropic model to inspire change at scale. His newest book, Infectious Generosity: The Ultimate Idea Worth Spreading, is out now. 

In this episode we talk about:

How to create a generosity mindsetThe audacious and daunting goal he recommends for annual givingAnd the promise of the Internet as a tool to dramatically amplify human kindness

Related Episodes:

Adam Grant, The Benefits of Generosity

Generosity | Bonus Talk with Norman Fischer

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/chris-anderson

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2024-02-26
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How Dan Meditates | Bonus Meditation

Dan Harris takes you inside the way he practices on a daily basis, live from the Omega Institute.

Dan did this live, in front of a large audience at a recent Meditation Party retreat at the Omega Institute. You?ll hear Dan talk for a little while about why he practices this way. Then he?ll do a lengthy, guided meditation. After that, you?ll hear him debrief with Sebene Selassie and Jeff Warren, two great meditation teachers, with whom he co-led the aforementioned meditation party retreat.

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-02-23
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How to Stay Calm No Matter What?s Happening | Sebene Selassie and Jeff Warren

A master class in equanimity. It?s the latest installment of our Meditation Party series. Live from Omega.

Sebene Selassie describes herself as a ?writer, teacher, and immigrant-weirdo.? She teaches meditation on the Ten Percent Happier app and is the author of a great book called You Belong. She?s based in Brooklyn. 

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He?s based in Toronto. 

Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. 

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Related Episodes:

Meditation Party: The ?Sh*t Is Fertilizer? Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

Nirvana | Joseph Goldstein 

A More Relaxed Way to Meditate | Alexis Santos 

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Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/medparty-omega

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2024-02-21
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Science-Based Tools for When You?re Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz

Simple tools you can knit into your life both for when you?re actively freaking out, and for preventing future trips down the anxiety toilet. 

Dr. Jenny Taitz is a clinical psychologist and an assistant clinical professor in psychiatry at the University of California, Los Angeles. Dr. Taitz completed her fellowship in psychology at Yale University School of Medicine and achieved board certifications in both cognitive behavioral therapy and dialectical behavior therapy. Her new book, Stress Resets: How to Soothe Your Body and Mind in Minutes, is out now. 

In this episode we talk about:

The difference between stress and anxietyJenny?s take on the use of benzodiazepinesWhat she means by, ?negative core beliefs?, and how to untangle ourselves from themHow to prepare in advance for stressful situationsThe benefit of giving yourself a deliberate panic attackAnd why stress, while uncomfortable, is actually part of a healthy and meaningful life

Additional Links: 

How to Be Single and Happy by Dr. Jenny Taitz

Breathe ? Calm down ? Meditate 

Three-Minute Breathing Space

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Sign up for Dan?s weekly newsletter here

Follow Dan on social: Instagram, TikTok

Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jenny-taitz-730

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2024-02-19
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How Not to Take Your Partner for Granted | Bonus Meditation with Oren Jay Sofer

Begin today by bringing to mind the people who have meant the most to you. It?s a simple way to start the day feeling great.

About Oren Jay Sofer:

He has practiced meditation since 1997, beginning his studies in Bodh Gaya, India and is a long-time student of Joseph Goldstein, Michele McDonald, and Ajahn Sucitto, and is a graduate of the IMS/Spirit Rock Teacher Training program. Oren teaches retreats across the country and works as Senior Program Developer at Mindful Schools, teaching and developing curricula for one of the international leaders of mindfulness in education.

To find this meditation in the Ten Percent Happier app, you can search for ?Grateful for Loved Ones.? 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-02-18
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An Antidote to Autopilot | John R. Miles

Three tools for living a ?passion-struck? life.

John R Miles is a former naval officer and corporate titan who has made it his business to study what it means to find passion and purpose in your life. He is the host of the Passion Struck Podcast and the author of the new book Passion Struck: Twelve Powerful Principles to Unlock Your Purpose and Ignite Your Most Intentional Life.

In this episode we talk about:

A visualization technique for setting your prioritiesWhy ?autopilot? is the wrong metaphor for an unlived lifeThe five ?transition points? on ?the journey to becoming passion struck? 

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/john-r-miles

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2024-02-16
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How Not to Ruin Your Relationships | Drs. John & Julie Gottman

What 40 years of research tells us about how to cultivate good relationships in our lives.

World-renowned for his work on marital stability and divorce prediction, Dr. John Gottman has conducted over 40 years of breakthrough research with thousands of couples. He is the co-founder of The Gottman Institute and Affective Software Inc. as well as author of over 200 published academic articles and author or co-author of more than 40 books, including The New York Times bestseller The Seven Principles for Making Marriage Work

Dr. Julie Gottman is the Co-Founder and President of The Gottman Institute and Co-Founder of Affective Software, Inc. A highly respected clinical psychologist and author, she is sought internationally by media and organizations as an expert advisor on marriage, domestic violence, gay and lesbian adoption, same-sex marriage, and parenting issues. She is the co-creator of the immensely popular The Art and Science of Love weekend workshop for couples and she also co-designed the national clinical training program in Gottman Method Couples Therapy. 

In this episode we talk about:

how to talk (and listen) to your partner in moments of conflictwhat to do before you start trying to solve a problem togetherwhy ?there?s no such thing as constructive criticism? the details of John?s research findings, which have allowed him to predict with stunning accuracy whether a couple will get divorcedhow the Gottmans themselves do when it comes to operationalizing their findings/advicehow and why betrayal occurswhen a couple should consider separating the role mindfulness can play in healthy relationshipsand the role of humor in relationships.

Related Episodes:

Six Buddhist Strategies for Getting Along Better with Everyone | Sister True DedicationThe Science of Emotional Intelligence | Daniel GolemanImproving Your Relationships - Buddhist Style | Martine Batchelor

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Ten Percent Happier online bookstore

Subscribe to our YouTube Channel

Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gottmans-418-rerun

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

2024-02-14
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Fight Right: The Science of Healthy Conflict | Drs. John and Julie Gottman

Conflict doesn?t have to suck. These iconic relationship researchers tell us how. 

Fight Right: How Successful Couples Turn Conflict Into Connection is the name of a new book by esteemed guests Dr. John Gottman and Dr. Julie Gottman.

They are the co-Founders of The Gottman Institute and have completed over 40 years of research with more than 3,000 couples. John is the researcher; Julie the clinician. They have written several books together, including Eight Dates and The Love Prescription.

Even though the majority of the Gottmans? research is on couples, the advice is applicable to all types of relationships.  

In this episode we talk about:

The three principle conflict stylesWhy we often don?t understand what it is we?re fighting aboutPerpetual problems vs. Solvable problemsWhy the first three minutes of an argument are key The simple sentence to use at the beginning of an argumentHow to downregulate defensiveness in an argumentWhy the Gottmans? believe there is no such thing as constructive criticismWhy apologizing quickly isn?t always the right moveWhen a fight might spell the end 

Related Episodes:

Dan Savage on how to handle disappointment in your relationships, how to get better at sex, and why ?a couple? is an IllusionLori Brotto on mindful sexDevon and Craig Hase on how not to be a hot messMyisha Battle on love, sex, dating, and relationship myths

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Full Shownotes: http://tenpercent.com/tph/podcast-episode/gottmans-726

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2024-02-12
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A Deep Breathing Exercise for Stress | Bonus Meditation with Jeff Warren

This four-part breathing technique calms the nervous system, relaxes the body, and is an effective antidote to obsessive over-thinking.

About Jeff Warren:

Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."

To find this meditation in the Ten Percent Happier app, you can search for ?Breath Stressbuster.? 

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2024-02-09
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The Science of Breathing | James Nestor

You may be breathing wrong. Here?s how to fix it. 

At times, self-improvement can seem like a never-ending hallway filled with limitless shame and insufficiency. So when something as simple as the breath falls into this category, it seems only natural to meet that news with some resistance. Our guest today, James Nestor, argues that many of us, of all things, are breathing incorrectly but that by fixing our breathing, it can help with both physical and psychological ailments.

Nestor is a science journalist who wrote a book called, Breath: The New Science of a Lost Art, which spent 18 weeks on the New York Times bestseller list and was translated into more than 35 languages.

In this episode we talk about:

How Nestor got interested in breathing in the first placeWhy we are the worst breathers in the animal kingdomThe importance of postureThe deleterious effects of mouth breathingWhy we need to chew moreThe relationship between breathing and anxietyThe relationship between breathing and sleepAnd we dive into a variety of breathing exercises

Where to find James Nestor online:

Website: www.mrjamesnestor.com

Social Media:

FacebookInstagram

Book Mentioned:

Breath: The New Science of a Lost Art

Other Resources Mentioned:

Daniel E. LiebermanThe Wim Hof MethodDr. Stanislav Grof and holotropic breathworkDr. Richard P. BrownMatthew P. WalkerMore on Kundalini Yoga and BreathingSudarshan KriyaDr. Herbert Benson and tummo breathing technique

Related Episodes:

Three Lessons from Happiness Research | Emma Seppälä

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/james-nestor-rerun

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2024-02-07
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Dan Savage On: How to Handle Disappointment in Your Relationships, How to Get Better at Sex, and Why a 'Couple' is an Illusion

Dan Savage has been writing the popular sex-advice column Savage Love for over thirty years. He also hosts the Savage Lovecast and is the author of numerous books. In 2010 Dan and his husband founded the It Gets Better Project, which was designed to give hope to LGBTQ kids. It was seen all over the world?and won an Emmy. 

In this episode we talk about:

How to handle disappointment and jealousyHow to get better at sexWhy so many couples lose their spark and what to do about itHow to date in the era of appsWhy it?s so hard for straight couples to talk about sexDan?s contention that the idea of a ?couple? is an illusion

Related Episodes:

Lori Brotto on mindful sexDevon and Craig Hase on how not to be a hot messMyisha Battle on love, sex, dating, and relationship myths

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-savage-723

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2024-02-05
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A Meditation for Busy People | Bonus Meditation with Jay Michaelson

You don?t have to slow down and sit to be mindful. You can be busy and get things done while still growing your mindfulness muscles.

About Jay Michaelson:

Dr. Jay Michaelson is the author of ten books, including his newest, The Secret That Is Not a Secret. In his ?other career,? Jay is a columnist for The Daily Beast, and was a professional LGBTQ activist for ten years. Jay is an ordained rabbi and has taught meditation in secular, Buddhist, and Jewish context for eighteen years.

To find this meditation in the Ten Percent Happier app, you can search for ?Meditate While You?re Busy.?

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2024-02-04
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From The Puzzler with A.J. Jacobs | Dan Harris

We?re dropping a fun little treat in your feed today: it?s an episode of The Puzzler, a new podcast from writer A.J. Jacobs, who was my guest on Ten Percent Happier at the beginning of December. His new book, also called The Puzzler, is all about his exploration of the world of puzzles ? everything from word games to jigsaw puzzles to Sudoku and beyond ? and how what he calls ?the puzzle mindset? can really improve your life.

So then he asked me to be his guest on The Puzzler, a daily podcast that he hosts, with so-called ?celebrity? guests trying to do puzzles. I?ve said before that I?m not really a puzzle guy, but A.J. is a delight and it was a lot of fun getting to be on his show ? and that?s the episode we?re sharing with you today. You can find ?The Puzzler with A.J. Jacobs? wherever you get your podcasts. And thanks, A.J., for having me. 

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2024-02-02
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The Science of Quitting: How, When, and Why to Do It | Julia Keller

Sometimes perseverance is overrated. An argument for strategic quitting.

Julia Keller is a Pulitzer Prize-winning journalist, novelist, and playwright. She has a Ph.D. in English Literature from The Ohio State University and has taught at Princeton University, the University of Chicago, and the University of Notre Dame, and was a Nieman Fellow at Harvard University. She was the chief book critic at The Chicago Tribune for many years before quitting the world of daily journalism to write books. 

In this episode we talk about:

The history behind why quitting gets such a bad rap What happens in our brains when we quit Why we don?t give enough credit to quittingThe myth of perseverance How to talk to our children about healthy quittingThe power of having a community of quitters

Related Episodes:

The Myth of the Dream Job | Simone StolzoffHow To Find Meaningful Work in a Rapidly Changing World | Bruce Feiler

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/julia-keller

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2024-01-31
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The Science of Rescuing Your Attention Span | Gloria Mark

Our ability to focus is not lost, it?s just changing. Here?s what we can adapt.

Here?s a horrifying fact: the average attention span has now declined to just 47 seconds on any particular screen. 47 seconds! How did this happen? How can we get anything done this way?

Today we?re going to meet the scientist who?s done this research, find out what?s driving this, and what we can do about it. And the good news is we really can do things about this.

We're experiencing a fundamental shift in how we think, work, and focus. It shows up in our blizzard of notifications, zoom fatigue, task switching, and burn out. 

Dr. Gloria Mark is the Chancellor?s Professor of Informatics at the University of California, Irvine. She has been a visiting senior researcher at Microsoft Research since 2012. She?s written a book called Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity

In this episode we talked about:

Four myths about attention and technologyThe problem with frequent task-switchingThe surprising (to me) value of rote or mindless activitiesHow to recognize when we are most distracted How to design your day based on your attentional resourcesHow practicing forethought can help boost our attention and focus And Her thoughts on digital detoxes 

This episode is part of the latest installment of an occasional series we do, called Sanely Ambitious. If you missed last week's episodes, go check them out. We talked about the science of optimal performance, and also the science of failure, meaning how to fail well. Coming up on Wednesday we?re gonna talk about what the research says about when to quit, not just your job, but any endeavor. We will put links in the show notes.

Related Episodes:

The Science of Optimal Performance?at Work and Beyond | Daniel Goleman

The Science of Failing Well | Amy Edmondson

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gloria-mark

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2024-01-29
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High-Fiving Your Anxiety Demon | Bonus Meditation with Leslie Booker

Gently opening to the full sensations of anxiety and even making friends with it can actually create more calm and peace in your body.

About Leslie Booker:

After training as a yoga teacher in 2007, Booker was drawn to Spirit Rock Meditation Center?s Mindful Yoga and Meditation training which she completed in 2012. She is a co-founder of the Yoga Service Council at Omega Institute and the Meditation Working Group of Occupy Wall Street. In 2020 she was invited to be a Sojourner Truth Leadership Fellow through Auburn Seminary and was voted by her peers as one of the 12 Powerful Women in the Mindfulness Movement. She currently lives in Philadelphia with her partner and pup and is the Co-Guiding Teacher of New York Insight.

To find this meditation in the Ten Percent Happier app, you can search for ?Making Friends with Your Anxiety.?

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2024-01-26
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The Science of Failing Well | Amy Edmondson

A Harvard Business School professor discusses how to get good at ?intelligent failure.?

Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School. Her latest book is called the Right Kind of Wrong. Her research examines psychological safety and teaming within and between organizations.

In this episode we talk about:

The problems of shame, perfectionism, and social mediaHow not to get caught up in analysis paralysis The importance of self-compassion and a growth mindsetThe benefits of worrying with someone elseWhy redundancy is your friendHow to discuss failure without assigning blameWhy accepting your smallness can be freeingTaking the time to learn from failureThe cognitive framework: stop, challenge, and chooseHow to have a healthier relationships with anxiety and failureCreating a culture of psychological safetyRecognizing that not everybody in society has the same permission to take risks 

Related Episodes:

Self-Compassion Ain?t Always Soft | Kristin Neff

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amy-edmondson-2023

Additional Resources:

Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

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2024-01-24
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The Science of Optimal Performance?at Work and Beyond | Daniel Goleman

How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence. 

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman? his friends call him Danny?-has been thinking and writing about optimal performance for decades. He?s perhaps best known for his book, Emotional Intelligence. He?s a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today?s most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He?s got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

How to train your mind for optimal statesHow to reduce burnoutHow to develop and deploy empathy in a work settingHow to give feedbackA productivity hack that involves only doing the easy stuffThe 4 parts of emotional intelligence?and how to get better at eachAnd the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It?s a great lineup. 

Daniel Goleman?s online Emotional Intelligence Program

Related Episodes:

A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei

#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

The Science of Emotional Intelligence | Daniel Goleman

#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

#436. Brené Brown Says You're Doing Feelings Wrong

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/daniel-goleman-716

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2024-01-22
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How to Be Cool With Whatever Is Happening | Bonus Meditation with Cara Lai

Start your day by tuning in and learning how to feel more connected to all the little details of your life. It turns out, they matter.

About Cara Lai:

Cara Lai spent most of her life trying to figure out how to be happy, or at least avoid total misery, which landed her on a meditation cushion for the majority of her adulthood. In the past, Cara has worked as an artist, wilderness guide, social worker and psychotherapist, but at this point she?s given up on being an adult in exchange for an all-out mindfulness rampage. Her teaching is relatable, authentic, funny and sometimes crass, and is accessible for many people. She teaches teens and adults at Inward Bound Mindfulness Education, Spirit Rock, Insight Meditation Society, and UCLA; ultimately hoping to become as good of a show-off as Dan. And to help people be happier.

To find this meditation in the Ten Percent Happier app, you can search for ?Embracing Life.? 

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2024-01-21
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Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese?s Book Club selection, which has sold nearly three million copies. 

Photo Credit: Alexandra Hedison

In this episode we talk about:

The concept of embodimentUndoing harmful deep conditioning around hustle and diet cultureThe role of Internal Family Systems in Glennon?s life

Related Episodes:

You Don?t Have to be Miserable While Doing Important Work | adrienne maree brownHow To End The War With Your Body | Sonya Renee TaylorThe Anti-Diet | Evelyn Tribole

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2024-01-19
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How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith

Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.

Virginia Sole-Smith is the bestselling author of Fat Talk: Parenting in the Age of Diet Culture and The Eating Instinct: Food Culture, Body Image and Guilt in America. She also writes the Burnt Toast newsletter, hosts the Burnt Toast Podcast, and frequently contributes to The New York Times and other publications.

In this episode we talk about:

The actual connections between health and body sizeThe severe limitations of many of the most popular approaches to weight lossNuanced strategies for disentangling from diet cultureHow to exercise without a hidden agenda of trying to wrench your body into a specific shapeThe idea that food doesn?t have a moral valueThe relationship between men, exercise, food, and diet cultureHow our kids are getting caught up in diet culture, and what parents can do about itWhat Virginia's smartest critic would say about her contentionsHer take on Ozempic

Related Episodes:

Dharma teacher Cara Lai on mindfulness and exerciseJud Brewer on ?The Hunger Habit?Evelyn Tribole on ?The Anti-Diet?

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith

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2024-01-17
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The Science of Why You Eat When You're Not Hungry?And How to Stop | Judson Brewer

Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.

Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called The Hunger Habit: Why We Eat When We?re Not Hungry and How to Stop.

In this episode we talk about:

The scientific evidence behind Dr. Jud?s approach The difference between satisfaction and contentmentThe difference between hedonic and homeostatic hungerWhy changing behavior may not require you to dig into your past?Unforced freedom of choice?The ?bigger better offer?The ?pleasure plateau?Habits vs. addictions?The hunger test? The Buddha?s advice on eatingWhether or not we can still eat gummy worms

Related Episodes:

Dr. Jud?s anxiety Q&ADr. Jud on anxiety as a habitDr. Jud on addiction and bad habitsEvelyn Tribole on intuitive eating

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger

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2024-01-15
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How to Stop Kicking Your Own Ass | Bonus Meditation with Dawn Mauricio

You are complex and contain multitudes. Try this refreshing take on loving-kindness and offer love to all the different parts of yourself.

About Dawn Mauricio:

Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do ? plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.

To find this meditation in the Ten Percent Happier app, you can search for ?Loving Your Many Sides?. 

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2024-01-14
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How to Keep Going When Things Get Hard | Bryan Stevenson

Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.

Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama?an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir Just Mercy, which was made into a feature film, and the subject of an HBO documentary, True Justice. He is also a MacArthur ?Genius,? a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.

In this episode we talk about:

Bryan?s ?non-negotiables,? including exercise, music, and mindfulnessThe necessity of ?proximity?How he manages fear, anger, and hatredHow he cultivates hope and faith in the face of overwhelming odds

Related Episodes:

Father Gregory Boyle on Conquering Hatred with LoveOther guests in our ?Non-Negotiables? series, including Jon Kabat-Zinn, Esther Perel, and Bill Hader

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson

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2024-01-12
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Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy

Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.

Pema Chödrön was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche.

In this episode we talk about:

How to deal with difficult people and set boundariesHaving a sense of humor about our own foibles and failings Keeping a sense of ok-ness in the face of whatever happens Why coming from a place of love doesn?t preclude us from getting angry or standing up for what we believe inKeeping a sense of humor when we?re setting intentions or taking a vow so we don?t set ourselves up for failureThe actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empoweringWhy putting others first doesn?t mean leaving yourself out of the equation How healing yourself can affect your relationships with other people and create a virtuous circle Taking a "one person at a time" approach to suffering

Related Episodes:

The Dalai Lama?s Guide To Happiness

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024

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2024-01-10
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How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn

Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of ?the story of me.?

Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He?s written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.

In this episode we talk about:

The nitty gritty practicalities of starting a practiceHow he?s learned to be more relaxed about his practice?including advocating for meditating in bed  How to practice being fully present with no agenda How investigating your motivations?something most people don?t do? can help you be more mindful How to practice letting go of ?the story of me?

Related Episodes:

Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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2024-01-08
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When You Don?t Feel Like Meditating | Bonus Meditation with Matthew Hepburn

Is meditation the last thing you want to do right now? This one's for when closing your eyes and watching your breath sounds like torture.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

To find this meditation in the Ten Percent Happier app, you can search for ?I Don?t Want to Meditate.? 

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2024-01-07
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Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort

The star of SNL and Barry discusses how he channels his anxiety into his work. Plus, an imitation of Joseph Goldstein.

Bill Hader has made the transition from being a master of stand-out characters and impressions on eight seasons of Saturday Night Life to becoming a true multi-hyphenate by creating, directing, writing, producing and starring as a burned-out assassin trying to break into Hollywood as an actor in HBO?s award-winning and critically lauded dark comedy, Barry.

In this episode we talk about:

How Bill deals with anxietyHis panic attack on live televisionHis love of directing and the importance of having the right collaborators

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/bill-hader

Additional Resources:

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2024-01-05
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Esther Perel on the One Thing That Will Improve the Quality of Your Life

The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.

Esther Perel is a psychotherapist and bestselling author. She has a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her TED Talks have garnered more than 40 million views and her books, Mating in Captivity and The State of Affairs, are huge bestsellers. Esther is also the host of the hit podcast Where Should We Begin?

In this episode we talk about:

How to get around the obstacles that hinder connection with other people The role of conflict in relationships and why we shouldn?t be afraid of itWays to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of lifeAnd the simple thing you can do right now to make yourself happier 

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Lessons From the World?s Longest Scientific Study of Happiness | Dr. Robert Waldinger

How to Keep Friendships From Imploding | Esther Perel

Mating in Captivity | Esther Perel

Love in the Time of COVID | Esther Perel

Esther Perel: Turning Conflict Into Connection

Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables

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2024-01-03
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The Science of Making ? and Keeping ? New Year?s Resolutions | Hal Hershfield

A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).

Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA?s Anderson School of Management, and the author of Your Future Self: How to Make Tomorrow Better Today. His research on future selves has been featured in the New York Times, the Wall Street Journal, the Washington Post, as well as the Harvard Business Review and Psychology Today. 

In this episode we talk about:

What he means by a future self, and why thinking about your future self will help you make better decisionsHow to think about your future self without neglecting the present momentThe importance of commitment devices, and what they are ? including some which you can even adopt right nowThe importance of breaking down big goals to make them achievableHow to reframe commitments so that you actually stick to themThe role of mental time travel to help you actually do what you say you want to do

Related Episodes:

How to Change Your Habits | Katy Milkman

Atomic Habits | James Clear

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/hal-hershfield

Additional Resources:

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2024-01-01
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How to Stop Sleepwalking Through Your Life | Bonus Meditation with Pascal Auclair

Get out of the trance of thinking and explore what it?s like to be more generous with your attention directly, here, now.

About Pascal Auclair:

Pascal has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California. He is a co-founder of True North Insight and one of TNI?s Guiding Teachers.

To find this meditation in the Ten Percent Happier app, you can search for ?The Present Moment.?

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2023-12-31
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How to Actually Be Present | Matthew Brensilver

Tackling one of the best known contemplative clichés: being in the present moment and ?inhabiting the now.?

Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each summer, he lectures at UCLA?s Mindful Awareness Research Center on the intersections between mindfulness, science and psychotherapy.  Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.

In this episode we talk about:

What being present actually means What to do when Buddhist teachings or meditation instructions feel out of reachWhat to do when a memory arises in meditation, especially a difficult one The brain's, at times, exhausting, evolutionarily wired tendency toward constant predictionThe benefits of going on meditation retreatsDistinguishing between true alarms and false alarms

Related Episodes:

Why Self-Hatred Makes No Sense | Matthew Brensilver

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023

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2023-12-29
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For the Burned Out, Fried, and Exhausted | Emily & Amelia Nagoski

A slew of evidence-based, ready-to-try-today interventions we can use to ?complete the stress cycle.?

Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She?s also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.   

Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including ?Beyond Burnout Prevention: Embodied Wellness for Conductors.? She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle

In this episode we talk about:

The three characteristics of burnoutThe difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stressWhat they call the ?real enemy?How to create a ?bubble of love?The evidence-based interventions you can try right away 

Related Episodes:

Optimizing Your Stress | Modupe Akinola

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun

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2023-12-27
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The Science of Training Your Attention | Dr. Amishi Jha

How to stay focused, fight distraction, and function at your peak.

Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind

In this episode we talk about:

What peak mind isWhy meta awareness is important to practice and achieve peak mindThe suite of mindfulness-based attention training practicesWhy humans developed attention in the first placeUsing the flashlight and floodlight metaphors to help us understand different types of attentionThe mental pushup for attention: focus, notice, and redirectThe attention benefits for high stress populations who engage in contemplatives practicesMultitasking vs. monotaskingThe real life and death consequences of confirmation biasPart of the reason why we may be experiencing a crisis of attention Giving our mind the freedom to choose where it goes next

Related Episodes:

Why You Can?t Pay Attention - And How to Think Deeply Again | Johann Hari

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2023-12-25
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How to Practice When You?re Fidgety or Anxious | Bonus Meditation with Sharon Salzberg

Sometimes we feel like we have too much energy to meditate. Make space for all of that energy by listening to sounds as they come and go.

About Sharon Salzberg:

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.

Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of thirteen books, including Lovingkindness, Real Happiness, and the most recent Real Life. Sharon lives in New York City and teaches around the world.

To find this meditation in the Ten Percent Happier app, you can search for ?When You Have Too Much Energy.?

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2023-12-24
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5 Ways To Get Over Yourself | Pascal Auclair

Understanding the Buddhist concept of ?the five aggregates.?

Pascal Auclair has been immersed in the study and practice of Buddhist teachings since 1997. He has participated in retreats in Asia and America with renowned masters from both monastic and secular backgrounds. Pascal completed four years of teacher training with Joseph Goldstein and Jack Kornfield of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. Pascal teaches mainly in North America and Europe. He is one of the founding members of True North Insight, where he teaches and acts as a mentor.

In this episode we talk about:

How the five aggregates got Auclair hooked on Buddhist practice and philosophyThe five aggregates as a way to work with difficultyLiving with the non-negotiable prospect of dyingPaying attention to pleasant, unpleasant, and neutral feeling toneMeditation training as a way to understand that experiences are conditional

Related Episodes:

Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair

Dharma Seed

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2023-12-22
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The Anti-Diet | Evelyn Tribole

The interview that changed the way Dan relates to food. 

Evelyn Tribole, MS, RD,  CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written ten books including the bestsellers Healthy Homestyle Cooking and Intuitive Eating (co-author). Her newest book is the Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food.

In this episode we talk about:

How meditation practice and intuitive eating are similarThe difference between mindful eating and intuitive eatingWhy gentle nutrition is the last principle of intuitive eatingHow to rethink negative body imageWhy you can?t tell how healthy a person is by looking at their bodyWhy it?s important not to talk about food in moralistic termsHow to make peace with and rethink our relationship with food

Related Episodes:

How to Embrace the Anti-Diet | Christy Harrison

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023

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2023-12-20
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