Ten Percent Happier

Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein

Why you'll never find happiness where you're looking for it–and where to look instead. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist …

May 20, 2026 · 1h 7m

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Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä

Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track …

May 18, 2026 · 1h 0m

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There's an Off-Switch for Stress. Here's How to Build It | Kelly Boys

The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect. This episode originally aired in December 2022. …

May 15, 2026 · 1h 2m

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The Science of Sleep: Why You're up at 3AM — And Why Worrying About It Makes It Worse | Sara Mednick

Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate . This episode is part of our …

May 13, 2026 · 52m

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The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari

Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths. Dr. Mahtab Jafari is a Professor of …

May 11, 2026 · 1h 6m

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"What's the Point?" – A Simple Answer to Life's Biggest Question | Lili Taylor

Escaping the productivity trap, silencing the inner nihilist, and finding awe in the most ordinary places. Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, …

May 08, 2026 · 46m

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The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi

Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR's " TED Radio Hour, " where she explores fascinating ideas with the world's greatest thinkers. She is the …

May 06, 2026 · 1h 11m

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Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati

A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing. Ranjay Gulati is the Paul R. Lawrence MBA Class …

May 04, 2026 · 52m

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The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris

Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card , hosted by …

May 01, 2026 · 52m

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Are You Living a Good Life? | James Patterson and Patrick Leddin

Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than …

Apr 29, 2026 · 59m

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The Science of Regulating Your Nervous System | Dr. Kevin Tracey

Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health …

Apr 27, 2026 · 1h 17m

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Feel Your Feelings, Drop the Story | Sebene Selassie

Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that …

Apr 24, 2026 · 27m

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How To Relax The Need To Control Everything | Rosa Lewis

Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She …

Apr 22, 2026 · 55m

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How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit." Dr. Zindel Segal is Distinguished …

Apr 20, 2026 · 1h 4m

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Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple

How to do your best work, reframe life's bullshit, and stop making your happiness hostage to outcomes. Maria Semple is the bestselling author of Today Will Be Different, Where'd You …

Apr 17, 2026 · 53m

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Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha

Plus: maximizing the benefits of sleep, exercise, and meditation. To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our …

Apr 15, 2026 · 1h 0m

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The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald

The way you talk to other people (and yourself) can reduce dysregulation and distraction--and lead to better decisions. Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and …

Apr 13, 2026 · 57m

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What To Do When Life Won't Let Up | Sebene Selassie and Jeff Warren

What does it actually mean to "trust life" — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie …

Apr 10, 2026 · 1h 2m

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This Episode Will Calm Your Nervous System | Prentis Hemphill

Strategies for getting out of your head and thriving in a chaotic world. Prentis Hemphill is a writer, political organizer, therapist and somatic facilitator. They are the author of the …

Apr 08, 2026 · 1h 6m

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Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating — And Reclaim Your Brain

Practical tools to break "automatic habits" and take back your agency. Gabor Maté is a retired physician who, after 20 years of family practice and palliative care experience, worked for …

Apr 06, 2026 · 54m

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What To Do When Your Mind Won't Quit | Bart van Melik

Buddhist tools for forgiveness, boredom, worry, and getting out of your head. Meditation teacher Bart van Melik leads a live community Q&A — and the questions that come in are …

Apr 03, 2026 · 26m

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Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks

Six steps to reclaim your brain, find purpose, and escape the doom loop. Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he …

Apr 01, 2026 · 1h 14m

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The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl

The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain. Richard J. Davidson , PhD, is a Professor of Psychology and Psychiatry at the …

Mar 30, 2026 · 1h 6m

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Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders

What if the most meaningful thing you did for your mental health wasn't something new — but a return to what already brings you joy? Dan recently sat down with …

Mar 27, 2026 · 53m

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A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts

Plus, how the bestselling author writes his way out of despair. John Green is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, …

Mar 25, 2026 · 59m

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Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam

Practical strategies for navigating difficult relationships and building new connections. Shankar Vedantam is host of the Hidden Brain podcast and radio show, where he explores the hidden patterns that drive …

Mar 23, 2026 · 56m

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A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie

Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools …

Mar 20, 2026 · 13m

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Buddhist Monks On: Letting Go of Shame, The Opposite of Depression, and Dealing With Criticism | Ajahn Kovilo and Ajahn Nisabho

Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news. Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, …

Mar 18, 2026 · 1h 11m

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The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett

Yale emotional intelligence expert on how to deal with other people's emotions (and your own). Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create …

Mar 16, 2026 · 1h 8m

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Anderson Cooper and Michelle Obama: Navigating Grief, Making Loss Less Lonely, and How to Know the People You Love Before It's Too Late

What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO." On IMO, siblings Michelle Obama …

Mar 13, 2026 · 1h 11m

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Five Ways to be Less Distracted | Shaila Catherine

Practical Buddhist strategies to focus the mind. Shaila Catherine is a dharma teacher and author of the book titled " Beyond Distraction: Five Practical Ways to Focus the Mind ." …

Mar 11, 2026 · 1h 10m

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The Neuroscience of Reducing Chronic Pain and Everyday Addictions | Eric Garland

Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses." Eric Garland , PhD, LCSW is …

Mar 09, 2026 · 58m

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How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie

Plus: How to find practices that work for you, what "mindfulness" actually means, and a new audiobook out now. Sebene Selassie has been meditating for decades, survived cancer three times, …

Mar 06, 2026 · 21m

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The Funniest Conversation You'll Ever Hear About Achieving Inner Peace | Pete Holmes

The comedian on: connecting instead of separating, feeling whole, and the upside of being an affirmation addict. Pete Holmes is a stand-up comedian, writer, and actor. He created and starred …

Mar 04, 2026 · 1h 10m

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Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John

The brain benefits of self-disclosure, the costs of staying silent, and how to know what to reveal and when. Leslie John is the James E. Burke Professor of Business Administration …

Mar 02, 2026 · 1h 10m

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A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik

If you struggle with the terrifying reality that everything changes, this conversation is for you. Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for …

Feb 27, 2026 · 16m

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Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy

Plus, making the mundane sacred, meditating in a cave, and lowering the ego walls. Michael Pollan is the author of ten books, all of which were New York Times bestsellers. …

Feb 25, 2026 · 1h 6m

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How To Handle the Feeling of Never-Enough, Quiet the Comparing Mind, and Reduce Financial Anxiety | Morgan Housel

A financial psychology expert on the science of contentment. Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever . He's a …

Feb 23, 2026 · 1h 11m

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How To Increase Performance By Working At Your Edge -- Plus A Quick Hack For When Panic or Anxiety Swells

How do you stay engaged without getting consumed? That's one of the central questions in this conversation between Dan and high-performance psychologist Dr. Michael Gervais. Together they explore: working at …

Feb 22, 2026 · 1h 15m

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The Best Way To Feel Calm (Is to Not Try To Feel Calm)

In this episode, Dan takes live questions from subscribers to the 10% with Dan Harris app . Topics include: meditating through grief and serious emotional pain, the hidden addiction to …

Feb 20, 2026 · 20m

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A Buddhist Antidote To Fear And Anxiety | Devin Berry

The two practices that helped turn this self described scowling, sarcastic skeptic into an expert meditator. Devin Berry is a Core Guiding Teacher at the Insight Meditation Society and a …

Feb 18, 2026 · 1h 7m

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The Science of Happiness: Five Simple Strategies for Reducing Anxiety and Increasing Connection | Sonja Lyubomirsky and Harry Reis

What it really means to feel loved, and why many people who are loved don't feel it. Sonja Lyubomirsky is a preeminent happiness expert and Distinguished Professor of Psychology at …

Feb 16, 2026 · 1h 3m

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How To Handle Constant Exhaustion (Without Blaming Yourself) | Jay Michaelson

A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty. If you feel exhausted seemingly all the time—whether it's a …

Feb 15, 2026 · 32m

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How To Work With Insomnia, Pain, and Your Mom's Voice in Your Head | Jeff Warren

A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life. Jeff Warren is a meditation teacher, author, …

Feb 13, 2026 · 28m

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