10% Happier with Dan Harris

You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy Hone

Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss. Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a sought-after professional speaker, a bestselling author, and an award-winning internationally published science educator. She is regularly featured in international media, including in The Guardian, Hidden Brain, and The Washington Post. Dr. Hone is a columnist for Psychology Today. In this episode we talk about: * A three-step recipe for getting through any major loss * Why the five stages of grief are a myth * The surprising research on who supports grievers best (hint: pets) * Living losses vs. death losses — and why ranking grief doesn't help * What it means to have your "assumptive world" shattered * Rebuilding identity after loss: answering "who am I now?" * Finding self-compassion through "real, not perfect," not perfectionism Related Episodes: * Cody Delistraty [https://www.youtube.com/watch?v=rL-RerPUqfo] * Sloane Crosley [https://www.youtube.com/watch?v=pCG9xpoo4eE] * Sam Sanders [https://www.youtube.com/watch?v=jUos3YjFY64] 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] Additional Resources: This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier [http://rosettastone.com/happier] to redeem your 20% off Rosetta Stone Sapphire. CashApp: Download CashApp Today: click.cash.app/ui6m/oh9jnxlq [https://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 [http://cash.app/legal/podcast] for full disclosures. BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit Betterhelp.com/HAPPIER [http://betterhelp.com/HAPPIER]. Ironwall: Stop online threats before they become real-world attacks. Request your free risk assessment at ironwall.com/danharris [http://ironwall.com/danharris]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

The Science of Journaling: How 15 Minutes of Writing Can Free Up Your Brain, Improve Your Health, and Make You a Better Friend | Dr. James Pennebaker

Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests. James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives. This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris. In this episode we talk about: * The specific form of journaling, called expressive writing or therapeutic journaling, that he invented and studied. * Other kinds of journaling such as to-do lists and gratitude lists. * Why writing things down helps shift our perspective on our stress or trauma. * How that can lead to a cascade of benefits, from improved sleep to improved working memory * And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits 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: To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Non-BS Science of Manifestation: How Your Imagination Can Help With Pain, Anxiety, Conflict, and Recovery | Cassi Vieten

How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe. Cassi Vieten, PhD [https://cassandravieten.com/], is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination [https://www.simonandschuster.com/books/Imagine-That/Cassandra-Vieten/9781668067390]. In this episode we talk about: * Why imagination is the oldest human technology * The VISTA method for training your imagination * Why manifestation isn't as crazy as it sounds * How to talk yourself out of catastrophizing * Why conflict is really a clash of two imaginations * What glimmers are * How to use imagination to dial down physical pain * What years of hidden alcoholism taught Cassi about a narrowed imagination 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]

The Neuroscience of Likability, Social Connection, and Brain Health | Ben Rein

Ben Rein [https://www.benrein.com/], PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University. In this episode we talk about: * Distinguishing between science and online "neurobullshit" * Three research-backed ways to protect your brain health and boost social connection, even for introverts * Why isolation shows up in the body like a low-grade injury * The real difference between loneliness and isolation, and why we rarely recognize either in ourselves * The power of pets in reducing stress and inflammation * Whether sugar is really more addictive than cocaine (short answer: no, and here's why) 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] Additional Resources: * Why Brains Need Friends: The Neuroscience of Social Connection [https://www.amazon.com/dp/059385084X?lv=shuf&channelId=500&plpRedirect=mhFallback] This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER [http://betterhelp.com/HAPPIER]. Quo: Try QUO for free, PLUS get 20% off your first 6 months when you go to Quo.com/HAPPIER [http://quo.com/HAPPIER]. Ironwall: Stop online threats before they become real-world attacks with Ironwall. Visit ironwall.com/DANHARRIS [http://ironwall.com/DANHARRIS] and request a free Risk Assessment to see exactly how exposed your executives are. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]

Self-Help Without Other People Is Just Selfish — and Here's the Science to Prove It | Dan Harris

Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience. They talked about: * Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it" * The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction * Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice * The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works * Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?" * Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com [https://allisongilbert.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] Additional Resources: * Check out Allison's new app at beingmoreconnected.com [http://beingmoreconnected.com/] This episode is sponsored by: Notion: Learn more about how Notion can support your business, at notion.com/happier [http://notion.com/happier]. To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris [https://advertising.libsyn.com/10HappierwithDanHarris]