10% Happier with Dan Harris

Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel. Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola. A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award. In this episode we talk about: Why denial is hardwired: the evolutionary roots of normalcy bias How pre-mortems and Stoic "premeditation of evils" calm the nervous system Setting triggers in advance to avoid both overreacting and underreacting Missing his infant daughter's heart failure, and what it taught him Fleeing Liberia's civil war The three circles of community Curiosity over control: asking "what's in the way?" instead of blaming Holding your purpose tightly and your plans loosely, especially in a disrupted economy Why to embrace uncertainty, and how to come out of it stronger Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. FIGS Scrubs: Take fifteen percent off your first order at wearfigs.com with the code FigsRx. OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie. Molly Graham is the host of TED's WorkLife podcast, co-founder of the leadership communities Glue Club and the Guild, and writer of Lessons on Substack. In this episode we talk about: What a flock of starlings can teach you about your career Why not having a long-term plan might be your secret advantage How to navigate your career when you don't have a map Why joy at work might not be a luxury after all The simple calendar exercise that reveals what's quietly draining you Why being great at something doesn't mean you should keep doing it The career currency most of us chronically undervalue Why you should follow people instead of rocket ships How to spot a "LinkedIn crush" before it steers your next move The kind of fear that's actually a green light Why your calendar is a war zone of unfortunate yeses Molly's antidote to the doom narrative around AI at work Why it's not too late to get comfortable with AI Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options. Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students. Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing. Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack. In this episode we talk about: Why we need to hear the same teachings over and over What it means to be alive while you're alive The hidden gifts of turning toward difficulty How to plan for the future without leaving the present The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings Where our true home really is How to accept things without becoming a doormat The difference between surrender and giving up Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. Additional Resources: More offerings from Kaira Jewel: Beloved Community information (Monastery & Buddhist-Christian meetings) On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & Disruption To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless. The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep. In this conversation, Pascal Auclair and Dan Harris discuss: Why reading the news can be reframed as an act of love — and why that changes everything What Buddhism actually says about karma, and whether the bad guys get theirs How to balance staying informed with protecting your mental health The difference between passive equanimity and wise, engaged action How much news is too much — and why the answer is different for everyone Why attention itself has become a battleground, and how mindfulness is your best defense Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app. Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones. Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas. In this episode we talk about: The six childhood archetypes that quietly run your adult relationships Why the version of you that felt too big or too small never actually grew up A simple question to ask yourself the moment old fear takes over The surprising link between blame and a feeling you'd rather not name What separates jealousy from envy — and why it matters more than you think The phrases people use when they're secretly telling you the opposite Why setting boundaries feels like betrayal if you were raised a certain way The real reason acceptance has to come before change, not after Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER. Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

The famed exoneree on making life worth living every day, flipping the narrative on the bad things, and the ancient Japanese practice of kintsugi. Amanda Knox is an exoneree, journalist, comedian, and bestselling author of Waiting to Be Heard and FREE: My Search for Meaning. She hosts the podcast Hard Knox and advocates for criminal justice reform and media ethics. In this episode we talk about: The one question Amanda Knox asks herself whenever something bad happens Why understanding someone who wronged you can matter more than forgiving them What a centuries-old Japanese art form taught Amanda about coming back from being broken The mindset shift that got her through years in prison, one day at a time Why accepting your life exactly as it is might be the first step to changing it The hidden trap inside feeling like a victim Why other people's version of you was never actually yours to carry Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Amanda's Resilience series on Waking Up (plus her affiliate link). Dan's affiliate link for Waking Up. This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts. Function Health: Join at functionhealth.com/HAPPIER and use code HAPPIER25 for a $25 credit. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life. Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP award-winner from Louisiana by way of Chicago. He was just named as the newest correspondent on Comedy Central's Emmy & Peabody Award-winning program The Daily Show, where he was previously a writer for the past six years. Johnson is also a former writer and performer on NBC's The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, he is Comedy Central's 'most watched comedian ever' with 40M+ views to date across their platforms. In this episode we talk about: The difference between accepting a problem and simply giving up Why some anxiety is a rational response, not overthinking How he manages anxiety while covering the news every day on The Daily Show A simple trick for judging whether something is actually worth your worry What it's like growing up in church (and questioning parts of it as an adult) Why he thinks comedy helps people face hard realities instead of avoiding them The habit behind posting a new hour of comedy every single week for three years Why he believes AI's promised breakthroughs haven't actually shown up Why he thinks the public still has power to reject where AI is headed The advice about finishing your work that changed how he creates Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: iRESTORE: Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code HAPPIER at irestore.com/HAPPIER! #irestorepod Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care. Atul Gawande, MD, MPH, is a surgeon, author, and public health innovator. He holds the Fish Chair in Surgery at Brigham and Women's Hospital. He is the Samuel O. Thier Professor of the Practice of Surgery at Harvard Medical School and Professor of the Practice at Harvard T.H. Chan School of Public Health. Dr. Gawande was Assistant Administrator for Global Health at USAID from 2022-2025. He is a longtime writer for The New Yorker and has written four books: Complications, Better, The Checklist Manifesto, and Being Mortal. In this episode we talk about: Why the best doctors ask patients what matters before choosing treatment The simple question that reveals what makes life worth living Why patients who get less aggressive care sometimes live longer His father's answer to "what's worth living for" changed three times Why staying independent and staying safe often pull in different directions Research showing people get emotionally calmer, not sadder, as they age What happened when the U.S. shut down its global health aid programs Why he sees AI as a helpful second opinion, not a replacement, for doctors Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: Being Mortal, the book Being Mortal, the documentary This episode is sponsored by: Warby Parker: Buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER. Notion: Learn more about how Notion can support your business, at notion.com/happier To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing." Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch. Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin. In this episode we talk about: Why your intuitions often make stuckness worse, not better The difference between mindless drift and mindful, deliberate delay How to treat resistance as useful data instead of laziness Kristin Neff's three-part framework for practicing real self-compassion Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck Why clearing physical space creates a felt sense of agency The "liking gap" and why reaching out matters more than you think How to satisfice instead of optimize when a decision feels stuck Related Episodes: Past appearances of Gretchen and Laurie Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar. Cash App): Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions. Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history." We talk about: The challenge – and gift – of failure Getting comfortable with discomfort and risk The notion of luck The balance between your relationships and your work Why scale isn't always the answer Success vs. happiness And much more Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others. Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco. In this episode we talk about: The cue-routine-reward framework that underlies every habit, good or bad The "golden rule" of habit change What "keystone habits" are and how to identify them in your own life Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise" The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything Meta-conversations: asking your partner what they actually need before you respond Related Episodes: The Science of Effective Communication | Charles Duhigg Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources: The Power of Habit by Charles Duhigg Supercommunicators by Charles Duhigg This episode is sponsored by: Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide. Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast. Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science. In this episode we talk about: What really happened when an AI agent hacked a company while running a test Why one Silicon Valley belief system may be fueling AI panic more than the tech itself Why senior programmers are quietly going back to writing code by hand Where Cal draws the line on using AI to help you write versus write for you Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life Buddhist advice on being with this unprecedented moment How stabilizing your mind makes acceptance possible, and how to do it Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to face Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:This episode is sponsored by: Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about. Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There. In this episode we talk about: How to walk the line between skepticism and credulity Why most UFO footage falls apart under scrutiny The scientific case for Bigfoot Why kids who remember past lives are hard to dismiss How to spot a fraudulent psychic Pascal's "God-shaped hole" What unexplained ancient rock structures reveal about our history Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: MasterClass: Get at least 15% off any annual membership at masterclass.com/HAPPIER. OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER. #oneskinpod To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris