10% Happier with Dan Harris

In this engaging discussion, parenting expert and psychologist Dr. Becky Kennedy shares her insights on repairing relationships after conflicts. She emphasizes that effective reconciliation goes beyond mere apologies, introducing a transformative three-step repair process. Dr. Becky also discusses the 'Most Generous Interpretation' approach, which helps parents understand their child's behavior, fostering better communication. Additionally, she highlights the balance between connection and boundaries, essential for nurturing healthy parent-child dynamics.

In this engaging conversation, Ofosu Jones-Quartey, a meditation teacher and hip-hop artist known as Born I, shares insights from over 20 years in mindfulness. He discusses the concept of open-awareness meditation as an accessible alternative to traditional practices, especially for those with challenges like OCD. Ofosu emphasizes self-compassion and the idea of 'lowering the bar' in meditation. He also explores the connection between neurodiversity and meditation, linking personal struggles with creativity, and highlights how music can be a powerful tool for reflection and healing.

Manu Kapur, an expert in learning sciences and the concept of productive failure, dives into how embracing failure can lead to deeper learning. He discusses the difference between beneficial and harmful failures, the neuroscience behind curiosity, and practical strategies to normalize failure. Kapur highlights the significance of psychological safety and a growth mindset, emphasizing that creating a supportive environment can help individuals thrive. Get ready to redefine your relationship with failure and see it as a stepping stone to success!

Gretchen Rubin, a writer who studies happiness and human nature, is joined by her sister Elizabeth Craft, a TV writer and producer. They dive into the whimsical concept of 'familect,' exploring the funny and unique words families invent. The duo shares handy smartphone hacks and a treasure trove of delightful listener-submitted 'Secrets of Adulthood.' Their chat not only entertains but also offers relatable insights into everyday life, encouraging listeners to cherish their own family quirks.

In this engaging conversation, Dick Schwartz, a renowned therapist and founder of Internal Family Systems Therapy, explores the dynamic nature of our inner selves. He explains how different 'parts' of our psyche can either collaborate or conflict, particularly highlighting the role of the inner critic. Schwartz emphasizes self-compassion and the significance of recognizing vulnerable aspects we may suppress. He also intertwines his insights with Buddhist teachings, promoting a healing journey through understanding and kindness towards ourselves.

Gretchen Rubin, a New York Times bestselling author and happiness expert, shares her insights on navigating life's dilemmas and decision-making. She discusses the power of aphorisms and emotional validation, offering compelling advice on how to handle difficult people. Rubin emphasizes that indecision can impact relationships and highlights the importance of mindful choices. She also explores the joys and challenges of family dynamics, urging listeners to embrace responsibility while fostering deeper connections through empathy.

Dr. Sunita Sah, a Cornell professor and author of 'Defy: The Power of No in a World That Demands Yes,' redefines defiance in a society that pressures compliance. She discusses the five stages of defiance and how it can be practiced, emphasizing the importance of understanding one’s values. Listeners learn about the biological and psychological aspects of saying no, particularly within cultural contexts, and discover practical strategies for setting boundaries and navigating societal expectations. Defiance is not just resistance; it's a path to empowerment.

In this engaging discussion, Kaira Jewel Lingo, a former monastic and current Buddhist teacher, shares her transformative journey from a communal Christian environment in Chicago to a Zen monastery in France. She delves into the philosophy of voluntary simplicity, emphasizing its relevance in a consumer-driven world. Kaira highlights how true happiness stems from meaningful relationships rather than material possessions, and urges listeners to embrace communal living and mindfulness practices as pathways to a fulfilling life.

Join the insightful conversation with Sara Bareilles, a talented singer-songwriter known for her emotional music, and Dacher Keltner, a psychology professor famous for his work on emotions. They delve into personal stories of anxiety, exploring the power of vulnerability and community in healing. From practical breathing techniques to the therapeutic impact of storytelling and art, they discuss how to cultivate joy in an anxious world. They also touch upon the phenomenon of 'climate dread' and the importance of positive engagement in finding purpose and fulfillment.

Ayya Anandabhodi, the spiritual director of Pārāyana Vihāra, shares her journey as a Buddhist nun and offers profound insights on achieving centeredness amidst chaos. She discusses the importance of pausing to foster mindfulness, and how compassion plays a crucial role in navigating life's challenges. Anandabhodi also breaks down complex topics like true nature, the Four Noble Truths, and the difference between centering and equanimity. Her practical tips encourage listeners to embrace uncomfortable feelings and reclaim their emotional power.