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10% Happier with Dan Harris: Daily Summaries Delivered
by 10% 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.
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- Yesterday1h 7m
That Feeling That Something's Missing, and How To Find It | Vinny Ferraro
How a 10-second pause can quiet the urge for more, why contentment comes through subtraction, not addition, and why a gratitude list alone can't fix the feeling. Vinny Ferraro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at various centers and currently, leads Spirit Rock's Year to Live course. In this episode we talk about: Why no moment ever feels quite good enough Whether you actually need all that wanting to get things done How to tell healthy desire from the compulsive kind Why getting what you want so rarely delivers Why "why am I like this?" might be the wrong question How to stop turning other people's joy into a story about you Why gratitude lists can still leave you reaching How to turn a wandering mind into a ticker tape parade Why we dodge the present moment like an old drug dealer The ten-second pause you can slip into almost anywhere The two-word rule for deciding what to say yes to A walking phrase that makes everything feel panoramic What to do with the sadness of remembering it all ends Related Episodes: Frank Ostaseski, What Death Can Teach Us About Living Additional Resources: Vinny Ferraro's Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Feeding America: Head to FeedingAmerica.org/Holiday right now to make a gift. Every dollar makes a real difference. Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Oura Ring: Wear your best life with Oura: ouraring.com To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 3 days ago1h 0m
When Life Falls Apart: How To Break Old Patterns, Rewrite Your Inner Scripts, and Find Purpose | Dr. Suzan Song
Why "how am I feeling?" isn't always the right question, why resilience doesn't mean what you think it means, and how rituals can steady you. Dr. Suzan Song is a Harvard- and Stanford-trained psychiatrist, humanitarian researcher, and adviser. For more than two decades, she has dedicated her work to building resilience in individuals and communities affected by adversity. She has a private practice in Washington D.C., is a professor of psychiatry at George Washington University, and is a sought-after speaker on the science of healing. Her new book is Why We Suffer and How We Heal: Using Narrative, Ritual, and Purpose to Flourish Through Life's Challenges. In this episode we talk about: How a violent attack on her father shaped her life's work Why we recreate the painful situations we swore we'd avoid Why chasing stability causes so much of our suffering Three tools for hard times: narrative, ritual, and purpose How to spot and rewrite the scripts running our lives How people heal in countries with almost no therapists Why validation has to come before asking someone to change Why purpose is about being needed, not achieving more Why she thinks we've gotten "resilience" all wrong Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Run, Run Pure Beauty This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad, No Small Endeavor: Search for No Small Endeavor wherever you listen to podcasts. Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. Oura Ring: Wear your best life with Oura. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 6 days ago38 min
When the News Feels Like Too Much, Try This | Sharon Salzberg
Buddhist advice on taking care of yourself so you can take care of the world, including what to do with your outrage, and why looking for the good on purpose isn't denial. The news is painful right now. And for most of us, the options we reach for — doom-scrolling, rage-posting, or unplugging entirely — don't actually help. Meditation teacher and bestselling author Sharon Salzberg joins Dan to take live questions from the 10% with Dan Harris community on how to find solid ground when the world feels like it's on fire. In this conversation, Sharon Salzberg and Dan Harris discuss: How to feel your anger without being consumed by it — and why that distinction matters What's usually hiding underneath the anger: grief, fear, and sadness Why action is the antidote to despair — and what actually counts as action How civil rights movement leaders sustained their effort in the face of uncertainty How to handle guilt about not doing enough Why "look for the helpers" is more than a platitude Whether meditation can possibly be relevant in a full-blown poly-crisis — Sharon's answer may surprise you Sharon Salzberg is one of the most influential meditation teachers in the Western world. She has been teaching for over four decades and is a co-founder of the Insight Meditation Society in Barre, Massachusetts. She is the author of many books, including Lovingkindness and Real Happiness. Find more of her guided meditations in the 10% with Dan Harris app. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Reddit: Download the Reddit app today. Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 1 weeks ago1h 4m
How To Stop Fixing Yourself | Ayya Santacitta
Buddhist advice on the feeling of "I'm not enough," the voice that says "if I don't do it, no one will," and tolerating uncertainty without impatience. Santacitta Bhikkhuni trained as a nun in England & Asia, primarily in the lineage of Ajahn Chah and has also received teachings in the Shechen lineage of Tibetan Buddhism. She is committed to Gaia as a living being and resides at Aloka Earth Room, currently in San Rafael, California. She recently co-authored the book What Are You Waiting For? A Conversation about Buddhism between Two Old Friends. You can find more of Ayya's teachings in audio & video format, as well as ongoing events in-person & online. In this episode we talk about: Why self-improvement might be the wrong goal entirely The upside of having your heart broken Why patience isn't just for old ladies How to actually tolerate uncertainty The difference between reacting and responding What waiting in line can teach you The devotional practice missing from Western Buddhism What it means to become part of the Earth's immune system Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Scribe: Learn more at scribe.how/HAPPIER and mention 10% Happier for your first month of Scribe Capture free on select plans. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 1 weeks ago1h 13m
How To Stay Sane, Rested, and Useful During Hard Times | Katherine May
Winter is coming. The author of Wintering on weathering the cold, dark seasons, literally and otherwise, with rituals, cold-water swimming, reading in the middle of the night, and a lesson from a hibernating dormouse. Katherine May is the New York Times bestselling author of Wintering: The Power of Rest and Retreat in Difficult Times. She is an internationally renowned writer, podcaster and speaker whose work touches on nature, spirituality, slow living, and neurodivergence; her podcast is The Clearing. Katherine lives by the sea in Whitstable, UK, with her husband, son, and pets. In this episode we talk about: What "wintering" means, and why hard seasons aren't personal failures How trees and a hibernating dormouse model surviving the cold Katherine's year of cascading disasters while writing Wintering The difference between control and agency when the world feels overwhelming How fear spreads online like rabbits fleeing danger signals Why rest isn't selfish, and how caregivers are denied it Rejecting performative rest, ice-bath bros, and biohacked cold-water swimming Simple rituals, "first and second sleep," and reading through insomnia Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10happier and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available. Vinted: Download the Vinted app for free to start selling with no seller's fees so you keep everything you earn. OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 1 weeks ago51 min
Terry Bradshaw On: Clinical Depression, Crying on the Field, and the Mother He Could Never Please
Plus: surviving cancer twice, what three divorces taught him, and being a Baptist who owns a bourbon company. Terry Bradshaw is one of America's best-loved sports figures. As quarterback for the Pittsburgh Steelers, the Hall of Famer led his team to four Super Bowl victories. Since retiring from football, Bradshaw has become a celebrated sportscaster, actor, and entrepreneur. "Pappy" Bradshaw and his wife Tammy live in Texas near daughters Rachel, Lacey, and Erin, and their families. His new book is Looking for Terry: A Memoir. In this episode we talk about: Why Terry spent years not knowing he had clinical depression The day he broke down sobbing on the field mid-game Why men resist asking for help, and what they do instead How his wife naming his depression "Roy" makes it more manageable His lifelong struggle to win his mother's approval What three divorces taught him about himself and marriage Squaring his Christian faith with owning a bourbon company Surviving two cancers in one year Loving life at 78 Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 2 weeks ago51 min
Live Without Regrets: Buddhist Strategies for Facing Aging, Illness, and Loss | Sister Dang Nghiem
We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern. Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die Beautifully: Field Notes from the Edge of Impermanence. Sister D was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France, founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000. Sister D is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010); Mindfulness as Medicine: A Story of Healing and Spirit (2015); Flowers in the Dark: Reclaiming Your Power to Heal from Trauma with Mindfulness (2021); and The River In Me: Verses of Transformation, Collected Poems (2024). In this episode we talk about: The Buddha's Five Daily Remembrances, and why you'd want to practice them Why our denial of aging and death causes far more suffering than aging or death How thanking your changing body can turn dread into gratitude Thich Nhat Hanh's wisdom of "the non-toothache moment" and hidden everyday happiness Treating despair and negative self-talk as small deaths we can release Why it's natural to fear death, and how to fear it less Why grief has no finish line, and the cost of rushing through it Related Episodes: Buddhist Strategies for Reducing Everyday Addictions Your Negative, Ruminating Mind: Here's Your Way Out This Episode Will Make You Stronger Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: Tin Can: Go to tincan.com/HAPPIER to get $10 off your first order. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
- 2 weeks ago54 min
A Stoic Mantra For Your Sh*ttiest Moments (And Other Ancient Wisdom That Holds Up) | Jonathan Haidt
Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger. Jonathan Haidt is a social psychologist at New York University's Stern School of Business and the #1 New York Times bestselling author of The Anxious Generation. He is also the author of the recently re-released The Happiness Hypothesis, and of The New York Times bestsellers The Righteous Mind, and The Coddling of the American Mind (with Greg Lukianoff). He has given four TED talks and been named a TIME100 Health leader. In this episode we talk about: A two-word Stoic mantra that keeps you from suffering twice Why willpower alone won't change your habits, and what will Tricks for getting distance from negative thoughts Why the spark fades, and what actually makes love last Whether Buddhist non-attachment can be squared with loving your family The growing bipartisan backlash against smartphones, social media and AI Whether what doesn't kill you really makes you stronger Why ancient wisdom matters more in an age of uncertainty Related Episodes: Jonathan Haidt's first appearance on the show Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to quo.com/HAPPIER. Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
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Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
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