10% Happier with Dan Harris

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.

David DeSteno, a psychology professor at Northeastern University and author of "How God Works," dives into the surprising benefits of religious practices for everyone, regardless of belief. He introduces the concept of 'religio-prospecting,' uncovering how ancient rituals like the Apache Sunrise Ceremony and mindfulness can enhance happiness and community bonds. The discussion also touches on the transformative power of gratitude, the emotional depth of Japanese Shinto rituals, and how belief systems can ease anxiety and decision fatigue.

Matthew Hepburn, a leader at Ten Percent Happier and host of the Twenty Percent Happier podcast, shares his insights on integrating mindfulness at work. He discusses how to reshape your thoughts, navigate workplace relationships, and handle feedback with kindness. Matthew emphasizes the importance of maintaining mental clarity amidst overwhelm, offering strategies to foster a healthier work environment. He also highlights the upcoming Work Life Challenge, encouraging listeners to practice mindfulness in their professional lives, starting with simple daily actions.

Dawn Mauricio, a meditation teacher and author of "Mindfulness Meditation for Beginners," shares valuable insights on navigating difficult people. She discusses the balance between personal peace and setting boundaries with toxic individuals. Dawn emphasizes the importance of loving-kindness meditation to cultivate compassion and manage emotions effectively. She also tackles imposter syndrome, explaining how mindfulness can build confidence. With practical tips for remote work boundaries and healthier tech habits, listeners will find tools to enhance their personal and work lives.

Laurie Santos, a Yale psychology professor and host of The Happiness Lab, shares valuable insights on improving our work lives. She discusses practical strategies like 'job crafting' to align our strengths with tasks and emphasizes the importance of rituals to establish boundaries. Santos explores the concept of 'time affluence' and suggests ways to combat feelings of time scarcity. Additionally, she highlights the significance of emotional awareness in the workplace, promoting practices that nurture happiness and well-being.

Kim Scott, bestselling author of "Radical Candor" and "Just Work," shares her insights on giving effective feedback without harming relationships. She introduces the concept of radical candor, balancing care and directness, while cautioning against ruinous empathy and manipulative insincerity. Kim discusses navigating workplace diversity, creating a safe feedback culture, and the challenges of addressing power dynamics. Through personal anecdotes, she emphasizes the importance of clear communication and fostering growth in team environments.

In this engaging discussion, Adam Grant, an organizational psychologist and bestselling author, dives deep into the concept of languishing—a state many faced during the pandemic. He shares insights on how to navigate this emotional state through play, connection, and mindfulness at work. Grant emphasizes the importance of rethinking workplace flexibility, the benefits of therapy, and the power of social interaction in overcoming feelings of disconnection. Listeners will find valuable strategies for enhancing well-being and productivity in their professional lives.

Reid Hoffman, co-founder of LinkedIn and venture capitalist at Greylock, shares his insights on developing an entrepreneurial mindset, which he argues is a trainable skill beneficial to everyone. He explores how to minimize burnout, network authentically, and adapt to failure. Hoffman emphasizes the compatibility of compassion and capitalism, discussing how ethical practices can enhance societal welfare. He also highlights the importance of curiosity and effective feedback in fostering a supportive workplace culture.