Moonshots Podcast: Superstar mindsets and success habits

Live a Happier and Better life Mindfulness and Meditation. 10% Happier by Dan Harris

Nov 3, 2025

Dan Harris, author of "10% Happier" and a former ABC news anchor, shares his transformative journey from a panic attack on live TV to discovering mindfulness and meditation. He discusses the real benefits of mindfulness, encouraging awareness of thoughts without judgment. Dan introduces an easy meditation technique and emphasizes the significant brain benefits of the practice. He also provides five actionable tips for improving mental health, highlighting the importance of social connections and acceptance in the pursuit of happiness.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

ANECDOTE

Public Panic Became A Turning Point

Dan Harris had a public on-air panic attack that became a turning point in his life.
That breakdown exposed the chronic mind-chatter and led him to seek mindfulness and meditation.

INSIGHT

Meditation Rebuilds Attention Muscle

Meditation trains focus by repeatedly returning attention to one object and rebuilding attention muscles.
Improved focus lets you perform tasks with less distraction in an information-saturated world.

INSIGHT

Mindfulness Creates A Buffer

Mindfulness is the ability to know what's happening in your head without getting carried away by it.
That creates a buffer between stimulus and reaction so you don't act on every impulse.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

"10% Happier" by Dan Harris explores mindfulness and meditation as tools for finding greater happiness and well-being.
Buy The Book on Amazonhttps://geni.us/10HappierDanHarrisGet the summary via Blinkisthttps://blinkist.o6eiov.net/QOLAxzBecome a Moonshot Memberhttps://www.patreon.com/Moonshots
Here are some key themes from the book that can help people who want a better life:
1. Mindfulness: The book emphasizes the practice of mindfulness, which involves paying attention to the present moment without judgment. Cultivating mindfulness helps individuals become more aware of their thoughts, emotions, and sensations, leading to a deeper understanding of themselves and their experiences.
2. Meditation: Dan Harris shares his journey with meditation and highlights its benefits. Meditation is a practice that involves focusing the mind and training it to become more calm and clear. By incorporating meditation into their daily routine, individuals can reduce stress, improve focus, and enhance their overall well-being.
3. Acceptance: The book encourages readers to cultivate acceptance and let go of perfectionism. Acceptance involves acknowledging and embracing life as it is, including the inevitable ups and downs. By accepting life's pleasant and challenging aspects, individuals can find greater peace and contentment.
4. Emotional Resilience: "10% Happier" explores how mindfulness and meditation can strengthen emotional resilience. Through these practices, individuals can develop the ability to respond to life's difficulties with greater equanimity and bounce back from setbacks more effectively. This resilience allows for a more balanced and fulfilling life.
5. Compassion: Dan Harris emphasizes cultivating compassion towards oneself and others. Practicing compassion involves developing empathy, kindness, and understanding. By fostering compassion, individuals can improve their relationships, enhance their connection, and experience a deeper sense of happiness.
6. Self-Discovery: The book encourages readers to embark on a journey of self-discovery. By examining their beliefs, values, and desires, individuals can better understand themselves and what truly matters to them. This self-awareness can guide them in making choices and living a life aligned with their authentic selves.
7. Integration into Daily Life: "10% Happier" emphasizes the integration of mindfulness and meditation into daily life. Rather than being separate activities, the book encourages readers to incorporate these practices into their routines, such as mindful eating, walking, or even during daily chores. This integration allows individuals to experience the benefits of mindfulness and meditation in various aspects of their lives.
Buy The Book on Amazonhttps://geni.us/10HappierDanHarrisGet the summary via Blinkisthttps://blinkist.o6eiov.net/QOLAxzBecome a Moonshot Memberhttps://www.patreon.com/Moonshots
RUNSHEET
INTRO
Dan Harris introduces us to why he wrote the book, and the issue with the voice in your head

Public panic attack (3m36)

Monkey mind and mindfulness (4m02)

Three steps (3m12)

5 tips to protect (2m54)

Embrace the challenge (3m54)

MEDITATION
Dan speaks about the importance of focusing on one thing at a time
HOW TO BOOST YOUR HAPPINESS BY 10%
Dan and his initial reluctance to try meditation
Dan breaks down the five things he did daily during COVID to protect his mental health
OUTRO
Dan’s final tips toward having a 10% happier life, and how to appreciate the difficulty whilst having a sense of humour
Buy The Book on Amazonhttps://geni.us/10HappierDanHarrisGet the summary via Blinkisthttps://blinkist.o6eiov.net/QOLAxzBecome a Moonshot Memberhttps://www.patreon.com/Moonshots