10% Happier with Dan Harris

Samantha Boardman, a Clinical Assistant Professor of Psychiatry at Weill Cornell and author of Everyday Vitality, dives into the world of positive psychiatry. She explores the transformative concept of vitality as an antidote to depression, emphasizing the importance of meaningful social connections. Boardman shares insights on the 'three C's' that enhance well-being, the value of hobbies, and how failure can lead to growth. She highlights that happiness isn't solely internal and urges listeners to embrace challenges to foster resilience.

Yongey Mingyur Rinpoche, a revered Buddhist monk from Nepal and author of popular works on mindfulness, offers profound insights on managing anxiety. He shares personal strategies, emphasizing the transformative power of meditation and awareness. Rinpoche discusses using sound and breath to work with strong emotions, viewing panic as a teacher for compassion. He encourages embracing the simplicity of being present and highlights the importance of letting go to cultivate deeper inner peace. Discover how to transform anxiety into personal growth with his accessible practices.

Jacoby Ballard, a social justice educator and author of "A Queer Dharma," discusses the complexities of anger and its role in activism. He shares insights on channeling anger into powerful action through forgiveness and equanimity. Ballard reflects on moving from an anger-driven activist to a dharma teacher, emphasizing the importance of understanding deeper emotions beneath anger. He explores techniques for managing anger constructively, promoting self-compassion, and highlights personal growth through mindful practices.

Anil Seth, a leading expert in cognitive neuroscience and author of "Being You," delves into the nature of consciousness and self-awareness. He explores how our brains create the experience of consciousness and the comforting idea that the self is impermanent. Seth shares personal insights from his battle with long COVID, challenging perceptions of free will and emotional resilience. Additionally, he addresses the future of AI and its implications, suggesting that understanding consciousness can spur significant personal transformation.

Shaila Catherine, a seasoned Dharma teacher and author of 'Beyond Distraction,' shares her insights on overcoming distractions in meditation and everyday life. She discusses the Buddha’s own struggles with distraction and offers five practical strategies to cultivate focus. Shaila emphasizes getting to know your thought patterns and the importance of mindfulness. The counterintuitive approach of 'avoid it, ignore it, forget it' and understanding our emotional responses are fascinating topics that can help listeners develop greater mental clarity and resilience.

Maya Shankar, a former Senior Advisor in the Obama White House and a leading voice in behavioral economics at Google, explores the nuances of dealing with uncertainty. She discusses why human beings struggle with change and the pitfalls of seeking cognitive closure. Maya emphasizes the importance of maintaining an open mindset and how embracing flexibility can enhance resilience. Personal stories of transformation, including her own journey from musician to scientist, offer insights into navigating life's unpredictable transitions.

Esther Perel, a renowned psychotherapist and bestselling author known for her work on relationships, dives deep into the complexity of friendships. She discusses how the pandemic has transformed our connections and insists that love and intimacy extend beyond romantic bonds. Listeners learn about the importance of open communication and self-assessment in friendships. Esther also highlights the impact of friendships on mental health and the intricate dynamics of navigating conflicts, loss, and the essence of nurturing these vital relationships.

Michael Schur, the creative mind behind beloved shows like "Parks and Recreation" and "The Good Place," delves into the world of moral dilemmas. He explores thought-provoking questions, such as the trolley problem and the ethics of white lies. Schur discusses the importance of virtue and how our instincts influence moral choices. He challenges listeners to think critically about everyday actions, like the simple act of returning a shopping cart, and how small choices can improve community well-being.

Daniel Goleman, a Harvard-trained psychologist and author of "Emotional Intelligence," discusses the vital components of EQ that can transform relationships. He explores impulse control through the “marshmallow test,” delves into empathy and its relevance during the pandemic, and unpacks the phenomenon of “amygdala hijacks.” Goleman shares insights on integrating mindfulness in everyday life and the fascinating cultural shifts that attracted Jewish youth to Buddhism in the 60s. His engaging anecdotes emphasize the need for emotional intelligence in personal and professional spaces.

In this engaging discussion, Susan David, a Harvard psychologist and author of 'Emotional Agility', shares profound insights on navigating life's uncomfortable emotions. She emphasizes that feelings like anxiety and anger are a natural part of being alive. David introduces four essential skills for emotional agility, advocates for emotional 'granularity', and urges listeners to treat emotions as valuable data rather than directives. Practical tips on self-acceptance and small shifts can lead to meaningful personal growth and resilience.