10% Happier with Dan Harris

Frederik Pferdt, Google’s first Chief Innovation Evangelist and a Stanford instructor, dives into how to cultivate a future-ready mindset. He discusses our resistance to change and the importance of embracing the unknown with curiosity. Pferdt emphasizes radical optimism and viewing setbacks as learning opportunities. He introduces the concept of Dimension X—your unique abilities—and shares how expansive empathy can enhance personal growth. Listeners can also learn practical tips for engaging with change and nurturing a mindset focused on exploration and experimentation.

John Heilemann, a renowned journalist and political commentator, dives deep into anxiety management during the tumultuous 2024 election. He and Dan Harris discuss the transformative power of failure, why mindfulness meditation is key to staying sane, and the importance of community in fostering resilience. They also reflect on personal experiences, including battles with PTSD and the challenges of career transitions. With humor and candor, they emphasize the need for self-compassion and connection in navigating these chaotic times.

Judd Apatow, a prolific comedic mind behind classics like 'The 40-Year-Old Virgin', shares his candid journey through creativity and anxiety. He explores how his parents' divorce shaped his emotional landscape and fueled his work. Apatow discusses the neurotic nature of comedians and the challenges of balancing ambition with inner turmoil. With humorous anecdotes about panic attacks, he highlights the therapeutic value of understanding one’s internal dialogues and the role of comedy in processing life's complexities.

Ofosu Jones-Quartey, a meditation teacher and mindful hip-hop artist, teams up with Cara Lai, a versatile meditation instructor and former wilderness guide. They explore the impact of resisting emotions, emphasizing that acceptance leads to equanimity. The duo discusses the Buddhist concept of the 'three poisons' and how embracing emotional vulnerability is vital for personal growth. They also highlight redefining activism through kindness and self-care, demonstrating that small gestures can create significant community connections.

Sharon McMahon, a former high school government teacher and the voice behind "Here's Where It Gets Interesting," shares insightful strategies for navigating today's chaotic news landscape. She emphasizes the importance of a diverse media diet and how to avoid becoming ‘confidently wrong’ in discussions. McMahon advocates for compassion towards differing opinions and highlights that history can provide hope when times feel bleak. Finally, she inspires listeners with stories of everyday individuals sparking meaningful change through small actions.

Laurie Santos, a Yale professor and host of The Happiness Lab, unites the Titans of Happiness for a heartwarming exploration of mental wellness. Guests include bestselling author Gretchen Rubin and psychologist Dr. Joy Harden Bradford, who share practical strategies to combat loneliness and promote self-compassion. Elmo adds a playful touch, emphasizing connection and joy. The discussion also covers mindfulness techniques and the importance of being present, encouraging listeners to engage their senses and reduce tech distractions for better mental health.

Executive Producer DJ Cashmere interviews Kaira Jewel Lingo, a former nun, Vinny Ferraro, a veteran Dharma teacher, and Matthew Brensilver, who blends mindfulness with addiction insights. They explore effective ways to handle anger, both in others and within ourselves. Expect practical strategies grounded in mindfulness, the significance of clear communication, and heartfelt anecdotes emphasizing empathy and personal boundaries. Discover how embracing love alongside anger can transform relationships and lead to deeper understanding.

Amanda Ripley, a New York Times bestselling author and conflict resolution expert, dives into the dynamics of conflict in this engaging discussion. She distinguishes between healthy conflict and high conflict, offering five essential steps to navigate disputes effectively. Ripley shares the concept of 'looping'—a technique that fosters understanding—and warns against the pitfalls of humiliation in discourse. She also emphasizes the role of 'conflict entrepreneurs' in exacerbating tensions and highlights contact theory as a means to reduce prejudice through meaningful interactions.

Kaira Jewel Lingo, a former ordained Buddhist nun and meditation teacher, joins Valerie Brown, a former lawyer turned Dharma teacher, and Marisela Gomez, a physician and public health scholar. They discuss six transformative Buddhist practices for navigating life's chaos, particularly during the upcoming U.S. elections. The trio shares the valuable mindfulness technique of The Four Chairs for conflict resolution, the importance of transforming anger into compassion, and the power of journaling for personal growth and emotional clarity.

In this engaging discussion, Kasley Killam, an expert in social health and author of The Art and Science of Connection, delves into the crucial role of social connections in overall well-being. She highlights how strengthening our social 'muscles' can enhance both mental and physical health, sometimes even surpassing the benefits of exercise. Killam shares practical tips for identifying your social style and nurturing relationships, and explores the importance of vulnerability. She also discusses how societal structures and legislation can support these efforts for a healthier community.