10% Happier with Dan Harris

Ayelet Fishbach, a leading behavioral scientist and author of "Get It Done," dives into the intricacies of motivation. She shares insights on effective goal-setting, emphasizing intrinsic motivation over mere to-do lists. Discover how positive goals can outshine negative ones and learn the art of celebrating small milestones. Fishbach also discusses the role of uncertainty in enhancing motivation and the importance of social support in achieving personal objectives. Tune in for practical strategies to boost your productivity!

In this heartfelt discussion, renowned psychotherapist Esther Perel shares profound insights from her work with couples affected by the war in Ukraine. She discusses the emotional challenges of love and separation in conflict, revealing how relationships can be tested during tumultuous times. Perel emphasizes the importance of communication and connection, even amidst chaos, while showcasing how creativity and joy can serve as resilience tools. Personal stories highlight the deep bonds of love navigating the harsh realities of war, illustrating the complexities of duty and intimacy.

Robin Roberts, longtime co-anchor of Good Morning America and author of "Brighter by the Day," shares her journey through adversity, including two battles with cancer. She discusses cultivating grounded optimism and practical strategies to strengthen our 'optimism muscle.' From meditation practices to envisioning positive outcomes, Robin emphasizes flipping the narrative from what could go wrong to what could go right. Additionally, she highlights the significance of pursuing small wins and the transformative power of resilience and self-care.

Robin Dunbar, Emeritus Professor of Evolutionary Psychology at Oxford, discusses the essential nature of friendships in our lives. He reveals his concept of Dunbar's number—about 150 meaningful relationships our brains can manage. The conversation explores the impact of social media on friendships, offers insights on the evolutionary significance of social bonds, and highlights the physiological benefits of friendships. With practical tips, Dunbar emphasizes the importance of nurturing connections and addresses the growing loneliness in today’s society.

Sister True Dedication, a Zen Buddhist nun ordained by the renowned Thich Nhat Hanh, shares insights from her transformative journey from journalism to monastic life. She introduces six powerful mantras to improve relationships and prevent misunderstandings. The conversation explores how technology can hurt communication, emphasizing the need for presence and emotional connection. With humor and personal anecdotes, she illustrates the positive impact of mindfulness practices on our daily interactions, promoting deeper understanding and empathy.

Ali Smith, Atman Smith, and Andres Gonzalez, co-founders of the Holistic Life Foundation, share their transformative journey of implementing a meditation-instead-of-detention initiative in Baltimore schools. They discuss the challenges of working in underprivileged areas and the impressive results from teaching mindfulness, including improved student behavior and emotional well-being. Their insights emphasize the power of compassion, community, and mindfulness in fostering resilience among at-risk youth, offering practical strategies to enhance self-love and well-being.

George Saunders, author of the acclaimed novel 'Lincoln in the Bardo' and the recent 'Liberation Day,' discusses the concept of 'holy befuddlement' as a remedy for rigid thinking. He dives into how reducing dogmatism can help us be less self-righteous. The conversation covers managing expectations, the impact of meditation on creativity, and the importance of moral ambiguity in storytelling. Saunders highlights that even small acts of kindness can ignite change and emphasizes the complexities of forgiveness and empathy in both life and art.

Sharon Salzberg, a meditation pioneer and bestselling author, dives into self-love and its profound benefits for personal growth and relationships. She discusses how self-acceptance can transform lives, contrasting the harshness of self-criticism with the nurturing power of self-compassion. Drawing on cultural perspectives, she highlights the importance of kindness during tough times like the pandemic. Sharon also shares insights from her upcoming book 'Real Life,' emphasizing liberation and connection in understanding love. Tune in for enlightening thoughts on cultivating empathy!

Pascal Auclair, a seasoned Dharma teacher and core instructor at the Insight Meditation Society, shares insights from his extensive Buddhist practice. He discusses seven factors for awakening that can transform suffering into joy, bridging the gap between difficult and beneficial mind states. Auclair emphasizes practical applications of these teachings in everyday life, particularly in improving relationships. The conversation encourages self-compassion, mindfulness, and the pursuit of inner happiness through ancient mental training tools.

Tuere Sala, a seasoned Dharma teacher and former prosecutor, shares her insights on managing overthinking through meditation. She emphasizes that thoughts aren't our enemies but rather natural occurrences to navigate. Sala offers practical strategies to redirect attention from negativity and underscores how recognizing thoughts as sensory experiences can enhance mindfulness. The conversation explores the relationship between identity and thoughts, advocating for self-compassion and living in the present to free ourselves from habitual patterns.