10% Happier with Dan Harris

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 your edge in meditation, panic disorder, and professional life * why love might be the most important skill we can develop * navigating rage in difficult political times * and the Ideal Competitive Mindset — a concept Dan found surprisingly useful. Originally recorded for Dr. Gervais' podcast, Finding Mastery [https://findingmastery.com/], this one turned into a real back-and-forth. Join Dan's online community here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

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 [http://app.danharris.com/]. Topics include: meditating through grief and serious emotional pain, the hidden addiction to feeling calm during meditation, how to find focus and concentration without straining so hard you get a headache, whether guided meditations are just "training wheels," and how to practice when ADHD or restlessness makes sitting still feel impossible. Throughout, Dan returns to a central theme: the point of meditation isn't to feel any particular way — it's to relate differently to whatever is already there. To join the live Tuesday sessions, sign up for a free 14-day trial at danharris.com [https://www.danharris.com]. Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] LinkedIn: Spend $250 on your first campaign on LinkedIn ads and get a $250 credit for the next one. Just go to linkedin.com/happier [http://linkedin.com/happier]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

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 [https://www.devinberry.org/] is a Core Guiding Teacher at the Insight Meditation Society and a residential retreat teacher at IMS [https://www.dharma.org/] and Spirit Rock [https://www.spiritrock.org/]. A meditator since 1999, his practice is rooted in long-term retreat practice and the mettā and vipassanā teachings of the Insight Meditation tradition. In this episode we talk about: * Why mindfulness alone is not enough * How mettā is part of four related mental skills called the Brahma Viharas * The story of how and why the Buddha (according to the legend) invented mettā practice * The role and practice of generosity * A year long experiment that Devin ran in mettā and danā * And lastly, how these practices can help us both on and off the cushion This episode originally aired on July 31st, 2024. Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] 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 linkedin.com/happier [http://linkedin.com/happier]. Warby Parker: Our listeners get 15% off plus free shipping when they buy two or more pairs of prescription glasses at WarbyParker.com/HAPPIER [http://warbyparker.com/HAPPIER] — using our link helps support the show. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

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 [https://sonjalyubomirsky.com/] is a preeminent happiness expert and Distinguished Professor of Psychology at the University of California. Harry Reis [https://www.sas.rochester.edu/psy/people/faculty/reis_harry/] is one of the world's leading experts on relationships and Dean's Professor in the Department of Psychology at the University of Rochester. They are the authors of: HOW TO FEEL LOVED: The Five Mindsets That Get You More of What Matters Most [https://www.harpercollins.com/products/how-to-feel-loved-sonja-lyubomirskyharry-reis?variant=43816462450722]. In this episode we talk about: * What it really means to feel loved, and why many people who are loved don't feel it * An antidote to loneliness * A broader definition of love beyond romance * Why feeling loved may be the true key to happiness * How feeling loved is more in your control than you think * The "relationship seesaw": lifting others up to feel loved yourself * The power of curiosity, listening, and reciprocity * Why dropping emotional armor is necessary for real connection * Practical tools for feeling more loved * Tips on asking better questions and showing real enthusiasm * Why genuine curiosity, reciprocity, and emotional pacing deepen connection more than performative listening Related Episodes: * Happiness Takes Work | Sonja Lyubomirsky [https://podcasts.apple.com/us/podcast/happiness-takes-work-sonja-lyubomirsky/id1087147821?i=1000464672504] Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] 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 linkedin.com/happier [http://linkedin.com/happier]. Leesa: Go to leesa.com [http://leesa.com/] for 25% off mattresses, plus get an extra $50 off with the promo code Happier, exclusive for our listeners. ZipRecruiter: To try ZipRecruiter for free, go to ZipRecruiter.com/tenpercent [http://ziprecruiter.com/tenpercent]. FitBod: Get 25% off your subscription or try the app free for seven days at fitbod.me/tenpercent [http://fitbod.me/tenpercent]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

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 low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps. We talk about: * Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization * The important oscillation between being with difficulty versus reaching for an antidote * HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired) * How to investigate exhaustion without trying to fix it right away * Practical antidotes: screen hygiene, micro-naps, and yes, brain machines * How our Stone Age brains are being hijacked by tech companies * Why nap shame is "pure garbage" and you should kiss it goodbye * The social conditions causing exhaustion that are beyond individual control The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional. Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris [http://app.danharris.com/] app. Find more from Jay at jaymichaelson.substack.com [http://jmichaelson.substack.com/]. Get the 10% with Dan Harris app here [https://app.danharris.com/membership] Sign up for Dan's free newsletter here [http://www.danharris.com/] Follow Dan on social: Instagram [https://bit.ly/3tGigG5], TikTok [https://bit.ly/3FOA84J] Subscribe to our YouTube Channel [https://bit.ly/3FybRzD] To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]