10% Happier with Dan Harris

Matthew Hepburn, a Buddhist teacher and host of the '20% Happier' podcast, shares insights on overcoming feelings of stagnation through mindfulness and meditation. He discusses the power of meditation challenges and the benefits of using simple mantras to rewire our brains. Matthew emphasizes acknowledging uncomfortable emotions, embracing vulnerability, and the transformative nature of awe in our daily experiences. With humor and wisdom, he encourages listeners to cultivate emotional awareness and find joy amidst distractions.

In this insightful discussion, social worker and New York Times bestselling author Nedra Tawwab shares her expertise on the critical role of boundaries in overcoming feelings of stagnation. She dives into the different levels and types of boundaries—porous, rigid, and healthy—while offering practical strategies for setting them in personal and professional relationships. The conversation emphasizes the importance of clear communication and respecting others' limits to cultivate healthier connections and find inner peace. Tawwab's compelling advice is a game-changer for anyone looking to get unstuck.

Karamo, a culture expert from Queer Eye and author, dives into the essence of self-love, rooted in his own transformative journey. He shares how embracing his name aided his self-acceptance and discusses the hurdles he faced growing up in an abusive household. The conversation highlights men's struggles with self-love, the delicate balance between self-affirmation and egotism, and the importance of vulnerability. Karamo also emphasizes nurturing self-esteem amidst public criticism, pushing for a shift towards self-acceptance over typical New Year's resolutions.

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.