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.


10% Happier with Dan Harris

Practical techniques for dealing with all of life's curveballs. <a href="https://mayashankar.com/">Maya Shankar</a> is a cognitive scientist and creator of the podcast <a href= "https://www.pushkin.fm/podcasts/a-slight-change-of-plans">A Slight Change of Plans</a>, previously named "Best Show of the Year" by Apple. She served as a Senior Policy Advisor in the Obama White House and was also appointed as the first Behavioral Science Advisor to the United Nations. She is the author of <a href= "https://www.penguinrandomhouse.com/books/729180/the-other-side-of-change-by-maya-shankar/"> The Other Side of Change: Who We Become When Life Makes Other Plans</a>. In this episode we talk about: <ul> <li dir="ltr" role="presentation">The two major life events that caused her to study the topic of change</li> <li dir="ltr" role="presentation">How to build a more expansive sense of self</li> <li dir="ltr" role="presentation">Practical tools for navigating change </li> <li dir="ltr" role="presentation">Cognitive biases such as "the end of history illusion"</li> <li dir="ltr" role="presentation">The utility of distraction and denial</li> <li dir="ltr" role="presentation">Tools for getting unstuck from rumination</li> <li dir="ltr" role="presentation">And much more</li> </ul> Related Episodes: <ul> <li dir="ltr" aria-level="1"> <a href= "https://podcasts.apple.com/us/podcast/the-science-of-handling-uncertainty-maya-shankar/id1087147821?i=1000666264365"> The Science of Handling Uncertainty | Maya Shankar</a> </li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

How to Regulate Your Emotions and Mental Chatter When Bad Things Happen | Maya Shankar

How to have fewer regrets (and utilize the ones you already have). <a href="https://www.danpink.com/">Daniel Pink</a> is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human. In this episode we talk about: <ul> <li dir="ltr" role="presentation">The myth of the "no regrets" philosophy </li> <li dir="ltr" role="presentation">What a regret actually is </li> <li dir="ltr" role="presentation">The very real benefits of regret</li> <li dir="ltr" role="presentation">The four core regrets people tend to have </li> <li dir="ltr" role="presentation">Tools for dealing with regrets</li> <li dir="ltr" role="presentation">The importance of talking or writing about your regrets</li> <li dir="ltr" role="presentation">How to create a "failure resume" </li> <li dir="ltr" role="presentation">The Regret Optimization Framework </li> <li dir="ltr" role="presentation">The crucial role of self-compassion and self-distancing</li> <li dir="ltr" role="presentation">And much more</li> </ul> Related Episodes: <ul> <li dir="ltr" aria-level="1"> <a href= "https://www.youtube.com/watch?v=aDsAzjLZdH0">'When' Can Make a Big Difference</a> </li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> Additional Resources: <ul> <li dir="ltr" aria-level="1"> <a href= "https://www.danpink.com/books/">Daniel's books</a> </li> </ul> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

A Counterintuitive Strategy for Sharper Decision-Making, Stronger Performance, and a More Meaningful Life. | Daniel Pink

A conversation with self-described "worry warrior" <a href="https://www.bartvanmelik.com/">Bart van Melik</a> about working skillfully with everyday anxiety. Bart is a guiding teacher at the <a href= "https://www.cmc-ny.org/">Community Meditation Center</a> in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios. We talk about: <ul> <li dir="ltr" aria-level="1"> Why mindful breathing sometimes doesn't work (and what to do instead) </li> <li dir="ltr" aria-level="1"> The practice phrase "this wants to be seen right now" </li> <li dir="ltr" aria-level="1"> How to work with your aversion to worrying (which can be worse than the worry itself) </li> <li dir="ltr" aria-level="1"> Why talking about your fears with other people is so crucial </li> <li dir="ltr" aria-level="1"> The question "what is this?" as a low-barrier entry point to awareness </li> <li dir="ltr" aria-level="1"> How the Buddha's teaching on clinging shows up in anxious thinking </li> <li dir="ltr" aria-level="1"> Why community and sangha aren't optional extras </li> </ul> If you want more from Bart, check out the <a href= "https://app.danharris.com/membership">10% with Dan Harris app</a> where he's got meditations and live sessions throughout January. Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel </a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

How To Handle 4 AM Worry Spirals | Bart van Melik

Secrets to self-preservation in an age of burnout. <a href="https://tim.blog/">Tim Ferris</a> is the author of five #1 New York Times bestsellers, including <a href= "https://www.amazon.com/4-Hour-Workweek-Escape-Live-Anywhere/dp/0307465357/?tag=offsitoftimfe-20"> The 4-Hour Workweek</a> and <a href= "https://www.amazon.com/Tools-Titans-Billionaires-World-Class-Performers/dp/1328683788/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=offsitoftimfe-20&linkId=a8d46482a4bfad36323dfba69943fb46"> Tools of Titans</a>. He's also the host of <a href= "https://tim.blog/podcast/">The Tim Ferriss Show podcast</a>. Most recently, he has collaborated with Exploding Kittens to create <a href= "https://www.amazon.com/Exploding-Kittens-Ferriss-Present-Minutes/dp/B0FBT88VRJ/?tag=offsitoftimfe-20"> COYOTE</a>, a fast and hilarious card game. In this episode we talk about: <ul> <li dir="ltr" role="presentation">Tim's Antidotes to isolation</li> <li dir="ltr" role="presentation">Past-year reviews</li> <li dir="ltr" role="presentation">The perils of self-optimization</li> <li dir="ltr" role="presentation">His meditation practice</li> <li dir="ltr" role="presentation">Escaping rumitive loops </li> <li dir="ltr" role="presentation">The role of Accelerated Transcranial Magnetic Stimulation (TMS)</li> <li dir="ltr" role="presentation">The ketogenic diet </li> <li dir="ltr" role="presentation">Talking to chatbots about your health</li> <li dir="ltr" role="presentation">And much more</li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> Additional Resources: <ul> <li dir="ltr" role="presentation"><a href= "https://www.youtube.com/watch?v=UO7IgQ_x-Qg">The New Frontiers of Mental Health — Brain Stimulation, Rapid-Acting Tools for Depression, and More</a></li> <li dir="ltr" role="presentation"><a href= "https://www.youtube.com/watch?v=NB02_mF8qTs">All Things Ketones, How to Boost Cognition, Sardine Fasting, Diet Rules, & More — Dr. Dom D'Agostino</a></li> <li dir="ltr" role="presentation"><a href= "https://www.ted.com/talks/tim_ferriss_why_you_should_define_your_fears_instead_of_your_goals"> TED: Why you should define your fears instead of your goals</a></li> <li dir="ltr" role="presentation"><a href= "https://open.spotify.com/episode/4vh6ogDZ9fqGmqqzFL6tki">Tim Ferriss, Host of 'The Tim Ferriss Show,' Author</a></li> </ul> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a> Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to <a href= "http://linkedin.com/happier">linkedin.com/happier</a>. HexClad: Get 10% off your order with our exclusive link. Just head to <a href= "http://hexclad.com/happier">hexclad.com/happier</a>. Square: Right now, you can get up to $200 off Square hardware at <a href= "http://square.com/go/happier">square.com/go/happier</a>.

Tim Ferriss On: Recovering From Anxiety and Compulsive Thinking, Rethinking Self-Optimization, and the Power of Saying "No."

A road map for taking the pressure off. <a href="https://claudiahammond.com/">Claudia Hammond</a> is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is <a href= "https://www.amazon.com/Overwhelmed-Ways-Take-Pressure-Off-ebook/dp/B0FGCPS4MW"> Overwhelmed: Ways to Take the Pressure Off</a>. In this episode we talk about: <ul> <li dir="ltr" role="presentation">How to define "overwhelm" – and modern causes for its existence</li> <li dir="ltr" role="presentation">Why the search for perfection is futile </li> <li dir="ltr" role="presentation">Claudia's three-part recipe for handling overwhelm</li> <li dir="ltr" role="presentation">Antidotes for the comparing mind </li> <li dir="ltr" role="presentation">What we should all know about procrastination</li> <li dir="ltr" role="presentation"> How to not let the news overwhelm you </li> <li dir="ltr" role="presentation">What we learn from regret – and how to stop beating up on your past self</li> <li dir="ltr" role="presentation">A key technique for worrying less</li> <li dir="ltr" role="presentation">The case for nostalgia</li> <li dir="ltr" role="presentation">How to get into a "flow state"</li> </ul> Related Episodes: <ul> <li dir="ltr" aria-level="1"> <a href= "https://podcasts.apple.com/us/podcast/if-you-want-to-be-more-productive-you-need-more-rest/id1087147821?i=1000712402020"> If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond</a> </li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> Additional Resources: <ul> <li dir="ltr" role="presentation"><a href= "https://www.amazon.com/Art-Rest-Find-Respite-Modern/dp/1786892804"> The Art of Rest: How to Find Respite in the Modern Age</a></li> <li dir="ltr" role="presentation"><a href= "https://www.amazon.com/Keys-Kindness-Kinder-Yourself-Others-ebook/dp/B09TQM7FC7/ref=books_amazonstores_desktop_mfs_aufs_ap_sc_dsk_3?_encoding=UTF8&pd_rd_w=gzy4R&content-id=amzn1.sym.299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_p=299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_r=141-9976842-2413604&pd_rd_wg=GBhAL&pd_rd_r=b7f06e72-abb3-4b6f-a58e-d47608edd720"> The Keys to Kindness</a></li> <li dir="ltr" role="presentation"><a href= "https://www.amazon.com/Time-Warped-Unlocking-Mysteries-Perception-ebook/dp/B009NGHNN4?ref_=ast_author_dp_rw&th=1&psc=1&dib=eyJ2IjoiMSJ9.k1u65onjk9jaCCUAf6f8ERso7RYGfyTE1T0N9AzRyh20rmRNhADFs4KsxuXt57oCf1znQhwUZTWjb18AffXhBa9EbKQbm592GY1MOXjLWgPu6KPRK43Hh5Lc65MrhS_m2giFV2OPwtxDA9NzhlaqchdcKI-tTxugm0cEu-76AbtxDiQuXbdxqiPh12qIgVWscZD9YEQB433qxxfLmx94zvfp-c7OUWUmQWixSC-j8iQ.HWgpwn-L3OMnk8om0lHwWQoLdkIcxJs2SkEAystsor4&dib_tag=AUTHOR"> Time Warped: Unlocking the Mysteries of Time Perception</a></li> <li dir="ltr" role="presentation"><a href= "https://www.amazon.com/Mind-over-Money-Psychology-Better-ebook/dp/B015CXV7RY/ref=books_amazonstores_desktop_mfs_aufs_ap_sc_dsk_1?_encoding=UTF8&pd_rd_w=2OAdE&content-id=amzn1.sym.299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_p=299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_r=141-9976842-2413604&pd_rd_wg=zh5YX&pd_rd_r=92fbeaf5-d1b6-40d9-9e49-835a6ac1c9c6"> Mind over Money: The Psychology of Money and How to Use It Better</a></li> <li dir="ltr" role="presentation"><a href= "https://www.amazon.com/Emotional-Rollercoaster-Journey-Through-Feelings-ebook/dp/B0046H95TK/ref=books_amazonstores_desktop_mfs_aufs_ap_sc_dsk_4?_encoding=UTF8&pd_rd_w=TIkj0&content-id=amzn1.sym.299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_p=299f645c-0a78-440a-94a2-fb482e7cb326&pf_rd_r=141-9976842-2413604&pd_rd_wg=J6GhD&pd_rd_r=762c7aa6-f232-4a12-9c01-45263ab048e2"> Emotional Rollercoaster: A Journey Through the Science of Feelings</a></li> <li dir="ltr" role="presentation"><a href= "https://claudiahammond.com/radio-podcasts/">Claudia's BBC Podcasts</a></li> </ul> Thanks to our sponsor: Function: Visit <a href= "http://functionhealth.com/Happier">functionhealth.com/Happier</a> or use the gift code Happier25 for a $25 credit towards your membership. To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Hammond

What does success look like? A neuroscientist wants you to question your cognitive scripts. <a href="https://anne-laure.net/">Anne-Laure Le Cunff</a> conducts research into the neuroscience of learning and curiosity at King's College London, and also runs <a href= "https://nesslabs.com/">Ness Labs</a>. She is the author of <a href="https://nesslabs.com/book">Tiny Experiments: How to Live Freely in a Goal-Obsessed World</a>. In this episode we talk about: <ul> <li dir="ltr" role="presentation">Her critique on our cultural obsession with "finding your purpose"</li> <li dir="ltr" role="presentation">The value of knowing your "cognitive scripts"</li> <li dir="ltr" role="presentation">Practical tools to live a more purposeful, curious, and fulfilled life</li> <li dir="ltr" role="presentation">Her mini-protocol for experimentation (based on the scientific method)</li> <li dir="ltr" role="presentation">Mindful productivity — and how it builds on moving us into an experimental mindset </li> <li dir="ltr" role="presentation">Whether procrastination is actually the enemy? And tools to work with it.</li> <li dir="ltr" role="presentation">The upside of making space for your imperfections </li> <li dir="ltr" role="presentation">Tips for navigating uncertainty </li> <li dir="ltr" role="presentation">Why you want to avoid having too many experiments at the same time</li> <li dir="ltr" role="presentation">The main difference between a habit and an experiment</li> <li dir="ltr" role="presentation">How to learn alongside with other people — and why this matters </li> <li dir="ltr" role="presentation">Collective "flow" states </li> <li dir="ltr" role="presentation">Tips for community building</li> <li dir="ltr" role="presentation">And this question: is legacy important?</li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a> Thank you to our sponsors: ZipRecruiter: ​​To try ZipRecruiter for free, go to <a href= "http://ziprecruiter.com/tenpercent">ZipRecruiter.com/tenpercent</a>. IQBar: To get twenty percent off all <a href="http://iqbar.com/">IQBAR</a> products—including the Ultimate sampler pack—plus FREE shipping, text DAN to sixty-four thousand. Fabric: Join the thousands of parents who trust Fabric to help protect their family. Apply today in just minutes at <a href= "http://meetfabric.com/HAPPIER">meetfabric.com/HAPPIER</a>.

How To Succeed, Sanely—Without Toxic Productivity, Preconceived Notions, or Fear of Change  | Anne-Laure Le Cunff

A short, gentle body scan meditation from <a href= "https://www.bartvanmelik.com/">Bart van Melik</a>, our Teacher of the Month for January. This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness. Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the <a href="https://www.cmc-ny.org/our-team">Community Meditation Center</a> in New York City. Check out more meditations from Bart throughout January in the <a href="http://app.danharris.com/">10% with Dan Harris app</a>. Related episodes: <a href= "https://podcasts.apple.com/us/podcast/10-happier-with-dan-harris/id1087147821?i=1000744661523"> Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik</a> Join Dan's online community <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik

Plus, much more from the famed late-night TV show host. Seth Meyers is the host of <a href= "https://www.nbc.com/late-night-with-seth-meyers">Late Night with Seth Meyers</a>. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: <a href= "https://www.netflix.com/title/81058497">Lobby Baby</a>, on Netflix and <a href= "https://www.hbomax.com/movies/seth-meyers-dad-man-walking/785e5ee6-cf73-4187-a0c8-afc3889437cd"> Dad Man Walking</a>, on HBO. He wrote a children's book called, <a href= "https://www.barnesandnoble.com/w/im-not-scared-youre-scared-seth-meyers/1140275874"> I'm Not Scared, You're Scared</a>. And he co-hosts two podcasts, <a href= "https://podcasts.apple.com/us/podcast/family-trips-with-the-meyers-brothers/id1693673771"> Family Trips with the Meyers Brothers</a> and T<a href= "https://podcasts.apple.com/th/podcast/the-lonely-island-and-seth-meyers-podcast/id1738121304">he Lonely Island and Seth Meyers Podcast</a>. In this episode we talk about: <ul> <li dir="ltr" role="presentation">How Seth maintains sanity while hosting a late-night show amid the firehose of news</li> <li dir="ltr" role="presentation">Joy and humor as resilience</li> <li dir="ltr" role="presentation">His early struggles with self-doubt </li> <li dir="ltr" role="presentation">How raising children is potentially harder than hosting a late night TV show</li> <li dir="ltr" role="presentation">The upside of anxiety</li> <li dir="ltr" role="presentation">The art of listening</li> <li dir="ltr" role="presentation">Friendship, loyalty, and the emotional sustenance of creative partnerships.</li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a> Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to <a href= "http://linkedin.com/happier">linkedin.com/happier</a>. Wix: Ready to create your website? Go to <a href="https://wix.com">wix.com</a>. Cozy Earth: Head to <a href= "https://cozyearth.com">cozyearth.com</a> and use code Harris for up to 20% off.

Seth Meyers On: Handling Performance Anxiety, Managing the Inner Critic, Hacks for Better Conversation, and Staying Joyful in Dark Times

A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia. <a href= "https://www.nidhi.me/">Nidhi Bhanshali Pandya</a> is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of <a href="https://www.nidhi.me/nidhi-book-pre-order-new">Your Body Already Knows</a> (2025), and international speaker/educator known for her modern approach to women's health and longevity. In this episode we talk about: <ul> <li dir="ltr" role="presentation">What Ayurveda actually is beyond TikTok trends </li> <li dir="ltr" role="presentation">How ancient Ayurvedic principles align with (and differ from) modern medicine</li> <li dir="ltr" role="presentation"> How to brace yourself in the face of an imbalanced ecosystem</li> <li dir="ltr" role="presentation">The human tragedy of overoptimization</li> <li dir="ltr" role="presentation">The value of awe, fascination, and pattern-seeing as more effective than discipline or force</li> <li dir="ltr" role="presentation"> The three codes of life</li> <li dir="ltr" role="presentation">The framework to come back into our own intelligence in the kindest way </li> <li dir="ltr" role="presentation">How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance</li> <li dir="ltr" role="presentation">The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts</li> <li dir="ltr" role="presentation">The "inner climate" framework </li> <li dir="ltr" role="presentation">Practical tools for sleep, including concrete daily practices to offset "imbalances"</li> <li dir="ltr" role="presentation">The concept of agni (digestive fire) and how to support it</li> <li dir="ltr" role="presentation">A three tiered toolkit for self-regulation</li> <li dir="ltr" role="presentation">The perils of jumping into change</li> <li dir="ltr" role="presentation">Why cold drinks and excessive water can disrupt digestion</li> <li dir="ltr" role="presentation">Radical acceptance and gratitude</li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a> Thanks to our sponsors: HomeServe: Plans start at just $4.99 a month. Go to <a href="https://homeserve.com">homeserve.com</a> to find the plan that's right for you. Leesa: Go to <a href="http://leesa.com/">leesa.com</a> for 25% off mattresses, pllus get an extra $50 off with the promo code Happier, exclusive for our listeners.

The "Wellness" Industry Sells Us On Rigid Optimization. It Doesn't Work–But This Might. | Nidhi Bhanshali Pandya

A toolkit for bringing more movement into your life. <a href="https://nutritiousmovement.com/">Katy Bowman</a> is a biomechanist who runs a movement education company, called <a href="https://nutritiousmovement.com/">Nutritious Movement</a>. She's the author of 11 books, and her most recent is <a href= "https://www.amazon.com/Know-Should-Exercise-But-Reasons/dp/1943370311"> I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them</a>. In this episode we talk about: <ul> <li dir="ltr" role="presentation">What a biomechanist does </li> <li dir="ltr" role="presentation">What Katy means by "movement as nutrition" </li> <li dir="ltr" role="presentation">How to determine your "movement diet"</li> <li dir="ltr" role="presentation">The distinction between movement and exercise </li> <li dir="ltr" role="presentation">Why people don't exercise</li> <li dir="ltr" role="presentation">Strategies for consistency </li> <li dir="ltr" role="presentation">The role of values and attention</li> <li dir="ltr" role="presentation">How to move if you don't like sweating </li> <li dir="ltr" role="presentation">How to find time to move </li> <li dir="ltr" role="presentation">The technique of "stacking your life"</li> <li dir="ltr" role="presentation">Overcoming embarrassment and shame related to movement </li> <li dir="ltr" role="presentation">Strengthening your "so what" muscle</li> <li dir="ltr" role="presentation">Getting comfortable with discomfort</li> <li dir="ltr" role="presentation">What to do when you're addicted to your screen</li> <li dir="ltr" role="presentation">And much more</li> </ul> Additional Resources: <ul> <li><a href="https://katybowmanmovement.substack.com/">Katy's Substack</a></li> </ul> Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> Thanks to our sponsors: LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to <a href= "http://linkedin.com/happier">linkedin.com/happier</a>. Northwest Registered Agent: Protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes. Visit <a href= "https://www.northwestregisteredagent.com/happierfree">https://www.northwestregisteredagent.com/happierfree</a> and start building something amazing. Quo: Try Quo for free, plus get 20% off your first six months when you go to <a href= "https://quo.com/happier">quo.com/Happier</a>. To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

Why You Don't Exercise Even Though You Know You Should. And Strategies To Get Over the Hump. | Katy Bowman

Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone. Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juvenile detention in the South Bronx. In this conversation with executive producer DJ Cashmere, we talk about: <ul> <li dir="ltr" aria-level="1"> The difference between being mindful and knowing you're mindful (and why this matters when your 11-year-old is pushing every button) </li> <li dir="ltr" aria-level="1"> Why awareness feels like protection </li> <li dir="ltr" aria-level="1"> How to stop the cycle of: snap, regret, repeat </li> <li dir="ltr" aria-level="1"> What Bart learned teaching meditation to kids in juvie who told him his meditation was "lit" </li> <li dir="ltr" aria-level="1"> Why your kids might be your fiercest Zen teachers </li> <li dir="ltr" aria-level="1"> The surprising power of saying "no" without aversion </li> <li dir="ltr" aria-level="1"> How everything actually goes faster when you stop rushing </li> <li dir="ltr" aria-level="1"> His favorite teaching from a modern-day monk: "Keep calmly knowing change" </li> </ul> Related Resources: <ul> <li dir="ltr" aria-level="1"> <a href= "https://open.substack.com/pub/danharris/p/a-pressure-cooker-for-insight-bart-a26?utm_campaign=post-expanded-share&utm_medium=web"> Bart's previous episode on insight dialogue and relational meditation practice</a> </li> <li dir="ltr" aria-level="1"> <a href= "https://app.danharris.com/c/meditation-library/">New guided meditations from Bart available throughout January </a> </li> </ul> Join Dan's online community <a href= "http://www.danharris.com/">here</a> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a> Subscribe to our <a href= "https://bit.ly/3FybRzD">YouTube Channel</a> To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a>

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10% Happier with Dan Harris

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10% Happier

#991

How to Regulate Your Emotions and Mental Chatter When Bad Things Happen | Maya Shankar

#990

A Counterintuitive Strategy for Sharper Decision-Making, Stronger Performance, and a More Meaningful...

#989

How To Handle 4 AM Worry Spirals | Bart van Melik

#988

Tim Ferriss On: Recovering From Anxiety and Compulsive Thinking, Rethinking Self-Optimization, and t...

#987

Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Ham...

#986

How To Succeed, Sanely—Without Toxic Productivity, Preconceived Notions, or Fear of Change | Anne-L...

#985

How To Handle Exhaustion, Disconnection, and Physical Pain | Meditation with Bart van Melik

#984

Seth Meyers On: Handling Performance Anxiety, Managing the Inner Critic, Hacks for Better Conversati...

#983

The "Wellness" Industry Sells Us On Rigid Optimization. It Doesn't Work–But This Might. | Nidhi Bhan...

#982

Why You Don't Exercise Even Though You Know You Should. And Strategies To Get Over the Hump. | Katy ...

#981

Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik