10% Happier with Dan Harris

The Zen monk who burned out. How he fixed it. And how you can, too. Brother Chân Pháp Hữu began training at the age of 13 with the legendary Zen master Thích Nhất Hạnh — who was an author, activist, and founder of the Plum Village tradition. Today Brother Pháp Hữu is the abbot of Plum Village’s Upper Hamlet and the co-host of the Plum Village podcast The Way Out Is In. He also recently co-authored a book, called Being with Busyness: Zen Ways to Transform Overwhelm and Burnout. In this episode we talk about: Related Episodes: The Buddhist Case For Laziness (And How It Can Make You More Productive) | Brother Chân Pháp Hữu Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Why are many of Dan’s favorite meditation teachers consulting a clairvoyant? A special collaboration with Search Engine. Related Episodes: The Science of Training Your Attention | Dr. Amishi Jha The Art and Science of Compassion: Thupten JinpaCompassion Is the Ultimate Tool for the Truly Ambitious | Paul Gilbert The Science Of Manifestation: Can This Stanford Neuroscientist Convince A Skeptical Dan To Give It A Shot? | Dr. James R. Doty The Zen of Therapy | Dr. Mark Epstein Additional Resources: Search Engine podcast Starter playlist of Search Engine favorite episodesLaura Lynne Jackson Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Shannon who made a change in her eating routine after hearing our episode with Br. Chan Pháp Lưu from Plum Village. Related Episodes: Rewire Your Relationship To Food | Brother Pháp Lưu How to Take Care of Your Body Without Losing Your Mind Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

How to overcome inertia and research-backed plans that actually work. Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University. He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. T. Morgan Dixon is the founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members. This episode originally aired in June 2024 – and it’s part of our Get Fit Sanely series. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: Get Fit Sanely: the podcast playlist The Dharma of Harriett Tubman | Spring Washam Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: System Catalysts episode with Morgan and Dr. Bennett To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

You’re getting the wrong kind of stress. Here’s how to change that. Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being, and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast and his new book is called Good Stress: The Benefits of Doing Hard Things. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Take Care of Your Body Without Losing Your MindGet Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Our guest argues that looking back on those who came before us can help us understand who we are and why we do the things we do. Plus, a very special request from Dan. Spring Washam is a well-known teacher, author, and visionary leader based in Oakland, California. She is the author of A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and her newest book, The Spirit of Harriet Tubman: Awakening from the Underground. Spring is considered a pioneer in bringing mindfulness-based meditation practices to diverse communities. She is one of the founding teachers at the East Bay Meditation Center, located in downtown Oakland, CA and has practiced and studied Buddhist philosophy in both the Theravada and Tibetan schools of Buddhism since 1999. In this episode we talk about: How we can deepen our relationship with our ancestors Content Warning: mentions of suicide This episode originally aired in February 2023, and we’re re-airing it today for two reasons: first, because it’s awesome; and second, because Spring needs help. A few months ago, Spring was hit by a delivery truck while crossing the street in Atlanta. She suffered extensive injuries and has been largely unable to work since then. As a result, she's been experiencing some financial distress between her mounting medical bills and her inability to be fully employed. We’ve teamed up with the meditation teachers Jack Kornfield and Trudy Goodman to start a GoFundMe page to help Spring raise a little bit of money. Jack, Trudy and Dan have all contributed. If you can make a contribution, please do. No amount is too small. You can find the GoFundMe here: https://www.gofundme.com/f/support-spring-washams-healing-journey Related Episodes: The Dharma of Harriet Tubman | Spring Washam Spring Washam, ‘What Was Creating All This Suffering?’ Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow) Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Abby, who experienced a game-changing moment in our episode on mobility with Kelly and Juliet Starrett. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: An Owner’s Manual for Your Body | Juliet and Kelly Starrett How To Take Care of Your Body Without Losing Your MindGet Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

What muscles are for, how to get them, and why it’s never too late to start building them. Bonnie Tsui is a longtime contributor to The New York Times and the bestselling author of Why We Swim, a New York Times Book Review Editors’ Choice and a Time magazine and NPR Best Book of the Year. Her work has been recognized and supported by Harvard University, the National Press Foundation, the Mesa Refuge, and the Best American Essays series. Her newest book is called On Muscle. This episode is part of our ongoing Get Fit Sanely series. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Why it matters for mental health; how to make improvements without succumbing to snake oil; and why you should be looking at your poop. Dr. Robynne Chutkan is a board certified gastroenterologist and the author of the four books Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut. She’s also the host of The Gutbliss Podcast. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. In this episode we talk about: Related Episodes: Your Brain on Food | Dr. Uma Naidoo The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner How To Get The Physiological And Psychological Benefits Of Nature If You Don’t Live Near Nature | Dacher Keltner The Science Of Walking: The Benefits Of Walking In Nature, Walking Meetings, And Walking Meditation | Dacher Keltner I Just Went Through A Career Earthquake. Here’s What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Traci who was introduced to the transformative concept of intuitive eating through our episode with dietician Christy Harrison. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Embrace the Anti-Diet | Christy Harrison The Anti-Diet | Evelyn Tribole How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

A roadmap for a more balanced life. Claudia Hammond is an award-winning broadcaster, author, and psychology lecturer. In her work she shares the ways that psychological and medical research can help us in our everyday lives, whether through radio, TV, podcasts, public events or books. This episode is part of our ongoing Get Fit Sanely series. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: Get Fit Sanely: the podcast playlist Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: The Art of Rest The Keys to KindnessHealthcheck All in the Mind To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Simple and realistic strategies from an ultra-endurance athlete. Rich Roll is a vegan ultra-endurance athlete and full-time wellness & plant-based nutrition advocate, podcast host, public speaker, and inspiration to people worldwide as a transformative example of courageous and healthy living. This episode is part of our ongoing Get Fit Sanely Series. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: The Anti-Diet | Evelyn Tribole Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: The Rich Roll PodcastVoicing Change MediaLinks to Rich’s books To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris.

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: The Neuroscience of Exercise | Wendy Suzuki How To Take Care of Your Body Without Losing Your MindGet Fit Sanely: the podcast playlist here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Including: “exercise snacking,” prioritizing play, and overcoming “revenge bedtime procrastination.” Marielle Segarra is a reporter and the host of NPR's Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How to Change Your Habits | Katy Milkman A behavioral scientist's advice for changing your life How To Take Care of Your Body Without Losing Your MindGet Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician’s Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Outsmart Your Pain | Christiane Wolf How To Take Care of Your Body Without Losing Your MindGet Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Behind the scenes of this year’s Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. Today we’re kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It’s all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage. This is our most ambitious version of Get Fit Sanely. We’re dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body. In this episode we talk about: Selecting guests and topics for this year’s iteration of the series How our producers let curiosity guide their thinking How this year’s episodes build on what we’ve covered in the past Where our producers’ personal stories come into play And an exciting new component we’re finally able to offer (hint: it’s guided meditations) Related Episodes: Get Fit Sanely: the podcast playlist The Anti-Diet | Evelyn Tribole Can You Get Fit Without Self-Loathing? | Cara Lai How To Outsmart Your Pain | Christiane Wolf The Science of Longevity | Dr. Peter Attia Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

An often overlooked secret to improving your meditation practice. Sebene Selassie, an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong. Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics. And he is the co-host of the mind/bod adventure pod. Register for Meditation Party at the Omega Institute, Oct 24–26, 2025. In this episode we talk about: Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Distraction is making you anxious and sleepless. Here’s how to fix it. Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “The Distracted Mind: Ancient Brains in a High-Tech World”. In this episode we talk about: Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It’s been so much fun to hear from you, and to help you hear from each other. Today’s guided meditation is taken from our sangha gathering on April 23. It’s super simple and good for both beginners and experienced meditators alike. If you enjoyed that and would like more opportunities to meditate together, here’s what we’ve got coming up for you in June: Visit DanHarris.com for all the details

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD, is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. This episode also explores: Join Dan’s online community here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel