10% Happier with Dan Harris

Dr. Ethan Kross, an award-winning professor at the University of Michigan and author of "Chatter," dives into the intricate world of emotion regulation. He reveals that both positive and negative emotions play essential roles in our lives. The conversation highlights six emotional shifters we can use to manage feelings effectively. Kross emphasizes the power of sensory experiences and mental time travel for perspective shifts, underlining how our surroundings and relationships significantly impact our emotional well-being.

Dr. Rangan Chatterjee, a leading UK doctor and bestselling author, shares insights on breaking free from limiting habits. He discusses the dangers of perfectionism and people-pleasing, emphasizing the importance of self-trust and intrinsic motivation for lasting change. Chatterjee offers practical strategies to escape coping mechanisms like substance use and social media addiction. He also debunks the myth that life should improve without struggle, encouraging resilience and mindful decision-making to foster personal growth.

Sister Dang Nghiem, a Buddhist nun and medical doctor, shares profound insights on overcoming everyday addictions. She introduces a Buddhist twist on the 12-step program, combining the 4 Noble Truths and the Eightfold Path. Sister D emphasizes self-compassion and social support in tackling cravings. She also discusses how to change addiction at its root through mindfulness practices. Listeners will discover strategies for cultivating right mindfulness and transforming their perceptions to break free from dependencies, all while fostering a supportive community.

Dr. Judson Brewer, a renowned professor at Brown University and expert in mindfulness and addiction, shares his insights on breaking bad habits. He dives into the science and Buddhist views on addiction, revealing how mindfulness can help uproot everyday cravings. Brewer discusses dopamine's role and introduces a three-pronged plan for sticking to resolutions. He emphasizes the need for self-compassion over willpower and highlights the significance of community in achieving lasting change, all while tackling the nature of curiosity and healthy anger.

Guy Raz, a podcasting pioneer known for "How I Built This" and "TED Radio Hour," dives into the psychology behind success. He discusses the transformative power of failure, emphasizing that embracing setbacks can lead to unexpected opportunities. Raz explores the balance between personal relationships and work, the significance of risk-taking for growth, and how luck intertwines with hard work. He highlights that true happiness stems from meaningful connections, not just achievements, offering insightful reflections on resilience and purpose.

Nolitha Tsengiwe, a Dharma teacher and executive coach with a focus on mindfulness, shares impactful insights into managing professional anxiety and conflict at work. She discusses how to weave mindfulness into daily routines and emphasizes the importance of self-regulation over constant productivity. Tsengiwe introduces the RAIN framework as a tool for recognizing and nurturing emotions, enabling personal growth. Embracing discomfort is highlighted as a key to inner peace, fostering healthier workplace interactions and conflict resolution.

In this insightful discussion, Dr. Kristin Neff, a leading expert in self-compassion, and Dr. Christopher Germer, a clinical psychologist, dive deep into the rising problem of burnout. They explore how to identify burnout symptoms and develop vital self-compassion strategies. Topics like setting boundaries at work, managing the inner critic, and the balance between tender and fierce self-compassion are highlighted. The duo emphasizes that nurturing self-kindness not only enhances well-being but also boosts productivity and resilience.

Join Sebene Selassie, an author and meditation teacher, and Jeff Warren, a fellow meditation instructor, as they navigate the complex world of money and its emotional ties. They discuss how childhood influences shape our financial identities and the importance of open conversations about money with friends. The duo explores the misconception of security linked to wealth, advocating for generosity as a means to foster true security. They also share techniques for managing financial anxiety and the power of gratitude in reshaping our money narratives.

Wendy De La Rosa, an Assistant Professor at The Wharton School, dives into the psychology of money and how upbringing influences adult financial behaviors. She shares practical strategies for improving financial security, like the importance of open conversations around finances to combat shame. Exploring the G.I. Joe Fallacy, she explains why knowledge alone isn't enough for effective financial management. With insights on small purchases and a guide to crucial financial discussions for couples, she empowers listeners to take control of their financial narratives.

Brother Pháp Lưu, an ordained monk from the Plum Village tradition, discusses the transformative benefits of mindful eating. He emphasizes the health perks of savoring meals instead of rushing through them. The conversation explores the delicate balance between moderation and restriction, and the practice of gratitude during meals. Brother Pháp Lưu introduces the concept of the four nutriments and stresses the importance of community in creating joy around food. Additionally, he connects mindful eating to environmental awareness and personal happiness.