10% Happier with Dan Harris

Katy Milkman, a behavioral scientist and professor at The Wharton School, shares her expertise on habit formation. She reveals why willpower often fails us and introduces methods like 'temptation bundling' and 'the fresh start effect' to foster sustainable habit changes. The importance of combining enjoyable activities with necessary tasks is emphasized, alongside the need for flexibility in routines. Katy also discusses how gamification can enhance motivation, making the journey to personal growth more engaging and effective.

Robert Putnam, a Harvard public policy professor known for "Bowling Alone," and Shaylyn Romney Garrett, a writer and social entrepreneur, dive into their book *The Upswing*. They discuss the historical I-We curve, tracing America's journey from inequality to community, and tackle current polarization issues. The duo emphasizes grassroots movements as catalysts for change, advocating for collective well-being. Their conversation also highlights the importance of moral responsibility and building bridges across societal divides for a happier, more equitable future.

In a lively discussion, Robert Thurman, a renowned Professor of Indo-Tibetan Buddhist Studies, explores the essence of cheerfulness amid global turmoil. He passionately argues for positivity as a form of compassionate activism while reflecting on his own struggles. The conversation spans topics like nirvana, the Four Noble Truths, and the interconnectedness of all beings. Thurman shares insights from his new book, emphasizing empathy and practical paths to happiness, illustrating how meditation and emotional well-being are key in navigating life's adversities.

Sister Dang Nghiem, a Buddhist nun and disciple of Thich Nhat Hanh, shares her incredible journey from war-torn Vietnam to becoming a healer and spiritual guide. She dives into The Five Strengths of Applied Zen Buddhism—trust, diligence, mindfulness, concentration, and insight. Sister D discusses how mindfulness can help rebuild trust and transform trauma into resilience. With candid reflections on loss and healing, she emphasizes the importance of compassion and the joy found in everyday moments.

Richard Thaler, Nobel Prize winner in Economic Sciences, shares his insights on the complexities of human decision-making and habit formation. He introduces the concept of 'nudges,' small changes that can significantly influence choices, contrasting them with 'sludges' that complicate decisions. The discussion delves into behavioral economics and its real-world applications, including financial decision-making and climate change solutions. Thaler also highlights the importance of understanding our irrational behaviors to foster personal growth and happiness.

Christy Harrison, an anti-diet registered dietitian, nutritionist, and author of 'Anti-Diet', shares her transformative journey from disordered eating to embracing intuitive eating. She discusses the historical roots and flaws of diet culture, highlighting the benefits of a compassionate, intuitive approach to food. Christy sheds light on emotional eating, the importance of body awareness, and how modern dieting fails to nurture well-being. Listeners are encouraged to join her upcoming Anti-Diet Challenge to reshape their relationship with food and enhance overall happiness.

Jameela Jamil, an actor and activist known for her work on The Good Place and the I Weigh movement, shares her insights on mental self-defense. She discusses the importance of setting personal boundaries and the distinction between body positivity and body neutrality. Jamil also addresses the scrutiny of social media, the evolving beauty standards that affect both genders, and how men can be allies in promoting mental wellness. This engaging talk highlights practical strategies for fostering a healthier relationship with food and body image.

Willa Blythe Baker, founder of the Natural Dharma Fellowship and author of "The Wakeful Body," explores the art of transcending the noise in our minds. She shares practical advice on somatic mindfulness, emphasizing the importance of connecting with our bodily sensations. Willa explains the four levels of the body—earth, subtle, and awareness—encouraging listeners to embrace their emotions rather than suppress them. She also discusses cultivating effortlessness in meditation, highlighting the balance between Eastern practices and present-moment awareness.

Paul Bloom, a Psychology professor at the University of Toronto and Yale, dives into the fascinating realm of chosen suffering. He explains how voluntary difficulty can enhance meaning in life, contrasting it with unchosen adversity. Bloom discusses benign masochism, where pain and pleasure intermingle. He also highlights the societal misconceptions surrounding post-traumatic growth and explores how media violence might prepare us for real-life fears. Ultimately, he advocates for chasing meaningful experiences over mere happiness.

Dr. Lisa Feldman Barrett, a leading emotion scientist and professor, unpacks the complexities of human emotions, distinguishing them from feelings. She discusses how emotions are constructed by the brain and influenced by our narratives. The conversation explores emotional regulation techniques, including reframing negative experiences into curiosity. Barrett also connects her research to Buddhist philosophy, emphasizing the importance of awareness and human interaction in shaping our emotional realities. This thought-provoking dialogue is essential for understanding and managing our emotional lives.