10% Happier with Dan Harris

Claudia Hammond, an award-winning writer and a Visiting Professor of the Public Understanding of Psychology, discusses the complexities of overwhelm. She shares her insights on the futility of perfectionism and how it fuels anxiety. Listeners learn practical strategies like gratitude lists, self-compassion exercises, and the importance of scheduled worry time. The conversation also touches on the power of nostalgia and techniques to achieve a flow state. Ultimately, Hammond provides a roadmap to manage overwhelm using evidence-based solutions.

Anne-Laure Le Cunff, a neuroscientist and entrepreneur at Ness Labs, explores the harm of our obsession with 'finding purpose.' She advocates for a mindful approach to productivity and shares her mini-protocol for experimentation. Discover how cognitive scripts shape our lives and learn to embrace procrastination as a helpful signal. Anne-Laure also emphasizes the importance of community learning and suggests dials for balancing ambition while accepting imperfection. Her insights encourage a shift from chasing legacy to making a local impact.

In this engaging discussion, meditation teacher and psychotherapist Bart van Melik shares his insights on the importance of self-kindness during times of exhaustion and physical discomfort. He guides listeners through a gentle body scan meditation, encouraging the discovery of a single 'okay' spot in the body to focus on. Bart emphasizes a non-fixative approach, promoting curiosity and appreciation for our physical sensations. His reflective questions inspire kindness toward ourselves, fostering a deeper connection to our bodies amidst stress and anxiety.

Seth Meyers, acclaimed host of Late Night and former SNL star, shares insights into juggling the chaos of current events with humor and joy. He reflects on overcoming imposter syndrome during his early career, revealing how friendship and loyalty bolster his creativity. Parenting, he claims, is even tougher than hosting a talk show, and he discusses using meditation to manage anxiety. By embracing nerves as motivation, Seth highlights the importance of listening in interviews and creating a supportive workplace culture. Expect laughter and wisdom!

Nidhi Bhanshali Pandya, a NAMA-certified Ayurvedic doctor and author, explores the depth of Ayurveda beyond trendy shortcuts. She critiques the rigid optimization in wellness, advocating for balance and appreciation of life's rhythms instead. Nidhi introduces her framework of the three codes of life and shares practical tools for daily living, including the importance of digestive fire and the benefits of warm drinks. With a focus on radical acceptance and gratitude, she offers a refreshing perspective on achieving wellness naturally.

Katy Bowman, a biomechanist and movement educator, explores why we struggle to exercise despite knowing we should. She introduces the concept of 'movement as nutrition' and discusses how to determine your 'movement diet.' Katy highlights practical strategies to integrate movement into daily life, like 'stacking' activities and overcoming barriers to sweating. She emphasizes finding joy in movement and provides insights on addressing screen addiction and embarrassment related to physical activity. Her practical tips make moving more accessible and enjoyable!

Bart van Melik, a Meditation and Dharma teacher with a rich journey from the Netherlands to teaching meditation in juvenile detention, shares invaluable insights. He discusses the crucial difference between being mindful and recognizing your awareness, particularly in tense parenting moments. Bart reveals how awareness acts as a protective mechanism, the importance of saying 'no' without aversion, and how children often serve as our toughest Zen teachers. His practical tips and teachings encourage embracing change and making space for clearer responses in chaotic situations.

Melissa Febos, a national bestselling memoirist and professor, discusses the transformative power of personal narratives. She shares her five-step method for rewriting unhelpful stories and emphasizes the importance of community and vulnerability in the change process. Febos reflects on her own struggles with addiction and how revising her narratives has reshaped her identity. The conversation dives into practical strategies like daily self-inventory and the value of viewing oneself as a character, highlighting the messy but rewarding journey of personal growth.

Amita Schmidt, a Licensed Clinical Social Worker and longtime Buddhist meditation teacher, shares her insights on the synergy between psychology and spirituality. She discusses the basics of Internal Family Systems therapy and reframes the inner critic as a protector. Amita recounts her own journey through trauma and a pivotal insight that lifted her depression. With practical tips on cultivating self-energy and embracing self-compassion, she emphasizes the power of acceptance, surrender, and accessing a wise inner presence.

Esther Perel, renowned psychotherapist and bestselling author, dives deep into the complexities of modern relationships. She redefines eros as a life force linked to aliveness and creativity, while highlighting how contemporary life often depletes our vitality. The discussion touches on 'hostile dependency,' the need for community, and the importance of rituals in creating meaning. Esther emphasizes practical ways to rebuild connections, explore intimacy, and find joy in everyday moments. Through laughter, art, and touch, she encourages us to recapture our sense of feeling alive.