10% Happier with Dan Harris

Katy Milkman, a behavioral scientist and professor at the Wharton School, delves into the art of changing habits. She reveals the challenges of forming healthy habits, including the pitfalls of willpower and instant gratification. Through engaging techniques like 'temptation bundling,' she emphasizes making habit change fun and integrating enjoyable activities with the less appealing tasks. Milkman also discusses the importance of community support and flexible strategies, offering practical advice, including 'piggybacking' on existing routines and utilizing fresh starts for motivation.

Mushim Patricia Ikeda, a Buddhist teacher and activist, tackles the complexities of anger, uncertainty, and self-loathing in modern society. With humor and honesty, she shares actionable strategies for processing anger and fostering forgiveness toward those who harm us. The discussion also addresses the rise of anti-Asian violence, emphasizing community resilience and personal growth through kindness. Mushim encourages embracing uncertainty and highlights the importance of self-love in overcoming societal pressures, making her insights both timely and relatable.

In a thought-provoking discussion, Chenxing Han, author of "Be the Refuge", and Duncan Ryūken Williams, a Zen priest and author of "American Sutra", explore the historical roots of meditation and its significance to Asian American Buddhists, especially amid rising anti-Asian violence. They delve into themes of resilience, karma, and the importance of community in overcoming adversity. The conversation highlights the need for recognizing and addressing historical discrimination, while fostering goodwill even towards those who harbor hate.

Marissa King, a Yale School of Management professor and author of "Social Chemistry," discusses the profound health benefits of building positive relationships. She emphasizes the quality and structure of social networks over sheer numbers. King highlights the importance of humor and reconnecting with old friends. She encourages listeners to explore their networking roles—whether as conveners, brokers, or expansionists—and shares insights on how COVID-19 has impacted social dynamics and the need for intentionality in cultivating connections.

Barbara Fredrickson, a distinguished psychology professor and author, explores the true meaning of love, arguing it's a trainable skill rather than a mystical force. She delves into how love is essential for health and social connections, encouraging us to redefine it beyond Hollywood clichés. The discussion reveals love's interconnectedness, its role in fostering emotional resilience, and the importance of kindness in daily interactions. Fredrickson also shares insights on combating loneliness and enhancing relationships through shared emotions and mindfulness.

Dr. Jacqueline Mattis, a clinical psychologist and Dean of Faculty at Rutgers University, shares her expertise on the science of hope. She discusses five strategies to cultivate hope as a skill, rather than mere optimism. The conversation highlights how community support and individual narratives can foster resilience, especially in challenging environments. Mattis emphasizes the importance of goal-setting and reframing personal stories to combat fear. Listeners gain insights into the interplay of hope, spirituality, and compassion, essential for navigating adversity.

Oren Jay Sofer, a seasoned Buddhist teacher and author of "Say What You Mean," discusses the optimistic undercurrents within Buddhism. He explains how hope is a skill rooted in the awareness of life's impermanence and the importance of detaching from outcomes. Oren argues that true hope requires present actions and emotional resilience, especially in facing global challenges like the climate crisis. He emphasizes the transformative power of mindfulness and community connection in nurturing hope and managing suffering.

Sebene Selassie, the author of "You Belong" and a renowned teacher on the meditation app, shares her journey of hope through adversity after surviving advanced cancer. She discusses hope as a skill, intricately linked to Buddhist concepts like karma and impermanence. Sebene emphasizes the importance of authentic relationships and vulnerability in overcoming life's challenges. The conversation also touches on navigating hope amid a climate crisis and the transformative power of mindfulness in fostering personal growth and compassionate action.

George Mumford, a leading mindfulness teacher who has guided top athletes like Michael Jordan, shares his journey from overcoming addiction to fostering hope. He emphasizes hope as a skill that can be cultivated, even amid uncertainties. Listeners learn about the 'four A's'—awareness, acceptance, compassionate action, and assessment—essential for resilience. Mumford also highlights self-love and authenticity in personal growth while navigating relationships mindfully. His insights encourage embracing challenges as opportunities for transformation.

Joseph Goldstein, a founding teacher at the Ten Percent Happier app and co-founder of the Insight Meditation Society, shares invaluable meditation insights. He discusses mindfulness of thinking, emphasizing awareness of rushing—a common habit. Goldstein illustrates how recognizing fleeting thoughts can enhance emotional freedom. He also highlights the transformative power of embracing impermanence in mindfulness, encouraging listeners to deepen their understanding through everyday activities and the importance of balancing effort in practice.