Dan Harris
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Host of the 10% Happier Podcast, Best-Selling Author, Ex-anchorman & Keynote Speaker. Husband, dad to 1 human boy and 3 @ASPCA cats.
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Articles by Dan Harris
Stop looking for the perfect attribution model
For years, B2B marketers treated attribution like a courtroom case: gather the evidence, assign credit, and prove which channel “won.” That model no longer fits how buyers behave, and likely never did. The failure is not in attribution itself — it’s the belief that a single model can explain a multi-stakeholder, multi-channel, privacy-constrained buying journey. Attribution today is best understood as a decision-support system.
The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari
Current time: 0:00 / Total time: -1:06:15 Audio playback is not supported on your browser. Please upgrade. Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a Safer Medicine Cabinet.
What to do when it’s the middle of the night and you can’t sleep
Heads Up: It’s Sleep Week across the 10% Happier cinematic universe. We just dropped 10 new sleep meditations in the 10% app. Also, there will be a sleep-centered live session tomorrow on Zoom with Teacher of the Month Cara Lai, plus podcast episodes featuring some of the world’s leading sleep experts. Sign up now with a 14-day free trial to get all our Sleep Week content. When I was a kid and couldn’t sleep, I would go complain to my father, who was a big jokester.
“What’s the Point?” - A Simple Answer to Life’s Biggest Question | Lili Taylor
Current time: 0:00 / Total time: -46:13 Audio playback is not supported on your browser. Please upgrade. Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance. Related Episodes: This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is?
The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi
Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR’s “TED Radio Hour,” where she explores fascinating ideas with the world’s greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes.
How I recovered from a bout of anxiety-induced paralysis
Heads up: I’m doing an intimate, interactive event in NYC on May 17 at 92NY. Small room, live Q&A, and a chance to ask me anything about anxiety, self-criticism, and how to feel less alone. Limited seats. Get tickets here. A few weeks ago, I had a particularly gnarly bout of anxiety and depression. My reaction was completely disproportionate to the problem that triggered it.
Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati
Current time: 0:00 / Total time: -53:04 Audio playback is not supported on your browser. Please upgrade. Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purposeand How to be Bold.
Why you can’t force yourself to sleep
Sleep Week begins next Sunday, May 10, exclusively in the 10% with Dan Harris app. Start your free 14-day trial here to get access to all 10 new sleep meditations and our live events. Ever since we launched the 10% with Dan Harris app, one of the most consistent pieces of feedback we’ve heard is that you want more tools to navigate the night. We’ve been listening. Everyone knows sleep is crucial for health, feeling good, and being your best self at home and at work.
The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris
What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that’s the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting.
Are You Living a Good Life? | James Patterson and Patrick Leddin
Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976.
The calm switch in your body—and how to use it
Heads up: I’m doing an intimate, interactive event in NYC on May 17 at 92NY. Small room, live Q&A, and a chance to ask me anything about anxiety, self-criticism, and how to feel less alone. Limited seats. Get tickets here.
The Science of Regulating Your Nervous System | Dr. Kevin Tracey
Current time: 0:00 / Total time: -1:17:48 Audio playback is not supported on your browser. Please upgrade. Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes.
Feel Your Feelings, Drop the Story | Sebene Selassie
Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene’s beloved elements practice as a tool for embodiment.
Flixfilm | Nye film og serier på Netflix
Film | 2006 | 154 min | Action, Eventyr, Sci-Fi Instruktør: Bryan Singer Medvirkende: Brandon Routh, Kevin Spacey, Kate Bosworth Manuskriptforfatter: Michael Dougherty, Dan Harris, Bryan Singer Dansk biografpremiere: 4. august 2006 Land: USA, Australien Sprog: Engelsk, Tysk, Fransk Aldersgrænse: Tilladt for børn fra 11 år IMDB-bedømmelse: 6.1 Da Superman vender tilbage til Metropolis, opdager han, at Lois Lane har fundet en ny mand, og at Lex Luthor arbejder på en ny plan om at regere verden.
How To Relax The Need To Control Everything | Rosa Lewis
Current time: 0:00 / Total time: -55:55 Audio playback is not supported on your browser. Please upgrade. Rosa Lewis is a meditator and mystic. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book.
Updated: My neuroscience-backed sleep routine
An incomplete version of this email went out this morning. This corrected version contains research links to support my neuroscience-backed sleep tips. PLUS: Stay tuned for more of all things sleep from May 10 - 15 when we kick off Sleep Week across the 10% Happier cinematic universe. On the podcast… In the 10% with Dan Harris app… More soon! For more than a decade, I struggled mightily with my sleep. Part of the problem was circumstantial.
My neuroscience-backed sleep routine
For more than a decade, I struggled mightily with my sleep. Part of the problem was circumstantial. I worked in television news, which required me to get up at four in the morning on some days and work until midnight on others. Then, after I left the news business, I got into a contentious, three-year divorce from my co-founders at my old meditation app, which caused untold stress and insomnia. But even after I resolved all of that, I still couldn’t sleep.
How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb
Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy. Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.
Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple
Maria Semple is the bestselling author of Today Will Be Different, Where’d You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle.
Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha
Amishi Jha, Phd is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind. Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety.
Is your nervous system frayed, frazzled, fried?
Many of you have asked for more ways to take the great ideas shared by our podcast guests, meditation teachers, and one another here in the 10% community, and apply them to the messiness of real life. We’re excited to announce today’s launch of thePractice Lab in the 10% with Dan Harris app to help you do just that. Each week in the app we’ll post a new mini-experiment to try at home. There’s no doing it right and no way to fail.
The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald
Current time: 0:00 / Total time: -57:44 Audio playback is not supported on your browser. Please upgrade. Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book is More Than Words: How Talking Sharpens the Mind and Shapes Our World.
How To Handle Literally Anything | Sebene Selassie and Jeff Warren
What does it actually mean to “trust life” — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal napping-vs.-meditating debate. “Trust Life” vs.
This Episode Will Calm Your Nervous System | Prentis Hemphill
Current time: 0:00 / Total time: -1:07:08 Audio playback is not supported on your browser. Please upgrade. Prentis Hemphill is a writer, political organizer, therapist and somatic facilitator. They are the author of the national bestsellerWhat It Takes to Heal: How Transforming Ourselves Can Change the World, and host of the acclaimed podcasts Finding Our Way and Becoming the People.
Two questions that will tell you if your life has meaning
Despite years of meditation, I still struggle to sit still without reaching for a distraction. Red lights are the worst. My hand just… goes to my phone. Not because anything urgent is happening. Because I don’t want to be bored. As Arthur Brooks argues, this reflex is part of a much bigger problem: a modern “doom loop.” We use our phones the way people use alcohol—not for pleasure, but for relief. Relief from boredom, anxiety, and the low-grade discomfort of being alone with our own minds.
Gabor Maté: Five Steps To Stop Scrolling, Bingeing, and Self-Medicating - And Reclaim Your Brain
Gabor Maté is a retired physician who, after 20 years of family practice and palliative care experience, worked for over a decade in Vancouver’s Downtown East Side with patients challenged by drug addiction and mental illness. The bestselling author of five books, including the award-winning In the Realm of Hungry Ghosts, Gabor is an internationally renowned speaker highly sought after for his expertise on addiction, trauma, childhood development, and the relationship of stress and illness.
What To Do When Your Mind Won't Quit | Bart van Melik
Meditation teacher Bart van Melik leads a live community Q&A — and the questions that come in are ones most meditators have quietly wrestled with for years. Bart is the guiding teacher at Community Meditation Center in New York, where he leads weekly sessions grounded in Buddhist tradition. In this episode, he takes on four of the most common sticking points in practice: forgiveness, boredom, disconnection from the body, and the spiral of anxious “what if” thinking.
Modern Life Is Designed to Leave You Empty. Here's the Antidote. | Arthur Brooks
Current time: 0:00 / Total time: -1:14:55 Audio playback is not supported on your browser. Please upgrade. Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. Brooks is the author of 15 books, including the #1 New York Times bestsellers, Build the Life You Want, co-authored with Oprah Winfrey, and From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.
If you care about longevity, you need this
When most people think about longevity, their minds go directly to diet, sleep, and exercise. All of those things are important, yes, but if you want to live a long and healthy life, the science suggests what you need first and foremost is a sense of purpose. The good news is: your purpose doesn’t have to be gauzy or grandiose. It also doesn’t have to be the product of a shitload of suffering that earns you hard-won wisdom. It can be very down to earth and practical, and it can change over time.
The Neuroscience of Flourishing: Four Practices for Turning Stress and Anxiety Into Clarity and Calm | Richard Davidson and Cortland Dahl
Richard J. Davidson, PhD, is a Professor of Psychology and Psychiatry at the University of Wisconsin-Madison. He is also the Founder & Director of the Center for Healthy Minds and Founder of the non-profit Humin. Cortland Dahl, PhD, is a scientist, author, translator, and meditation teacher for the Tergar community. Davidson and Dahl’s latest book is Born to Flourish. They also author the Substack newsletter, Dharma Lab.
Stop Trying to Become Someone New: Get Past Constant Comparison and Return to What Works For You | Sam Sanders
What if the most meaningful thing you did for your mental health wasn’t something new — but a return to what already brings you joy? Dan recently sat down with journalist and broadcaster Sam Sanders on the Sam Sanders Show to explore exactly that idea. Sam has a concept he calls “modern scriptures”: the movies, albums, and TV shows you return to again and again because they ground you, center you, and remind you what matters.
A Toolkit for a Noisy Mind: How John Green Manages Anxiety, Depression, and Intrusive Thoughts
John Green is the award-winning, #1 bestselling author of books including Looking for Alaska, The Fault in Our Stars, Turtles All the Way Down, and The Anthropocene Reviewed. With his brother, Hank, John has co-created many online video projects, including Vlogbrothers and the educational channel Crash Course. His most recent book is Everything Is Tuberculosis.
How to get in fewer arguments (and fight better when you do)
As someone whose career involves studying human happiness, I am continuously struck by the fact that the single most important variable for our mental and physical health is the quality of our relationships. And yet, we’re almost never taught any form of interpersonal hygiene. We are left to wing it in our romantic partnerships, friendships, and work relationships.
Handling Difficult People, Healing Breakups, and the Science of Talking to Strangers | Shankar Vedantam
Current time: 0:00 / Total time: -56:46 Audio playback is not supported on your browser. Please upgrade. Shankar Vedantam is host of the Hidden Brain podcast and radio show, where he explores the hidden patterns that drive human behavior. He is the author of the books, The Hidden Brain: How Our Unconscious Minds Elect Presidents, Wage Wars, Control Markets and Save Our Lives, and Useful Delusions: The Power and Paradox of the Self- Deceiving Brain.
A Practice for Fidgeters, Restless Minds, and Anyone Who Hates Sitting Still | Meditation with Sebene Selassie
Let go of your thoughts, stop getting caught in your stories, and try the ancient practice of walking meditation. Walking meditation is one of the most practical and underrated tools in mindfulness — and in this episode, Dan shares a guided practice from his new audiobook, Even You Can Meditate (co-authored with Sebene Selassie), out now on Audible. The practice is led by Sebene herself.
Buddhist Monks On: Letting Go of Shame, The Opposite of Depression, and Dealing With Criticism | Ajahn Kovilo and Ajahn Nisabho
Ad-free right here for paid subscribers. World-class insights and practices from experts in modern science and ancient wisdom. Ad-free right here for paid subscribers. World-class insights and practices from experts in modern science and ancient wisdom.
I recently deleted Instagram from my phone, and it was one of the smartest mental health moves I’ve made in a long while. Here’s why: I’m fully aware I lead an incredibly charmed and privileged life. And yet, somehow, when I looked at Instagram, I consistently felt like an old, unhealthy, unhip loser in a world where everybody was going to a party that I was not invited to. (And yeah, to be clear, I still post on Instagram.
The Science of Emotion Regulation: Strategies for When You’re Anxious, Angry, or Comparing Yourself To Other | Marc Brackett, Ph.D
Current time: 0:00 / Total time: -1:09:05 Audio playback is not supported on your browser. Please upgrade. Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Wantand the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc’s podcast interviews here. Discussion about this episode Ad-free right here for paid subscribers.
Sharing a podcast from Michelle Obama and her big brother Craig Robinson, called IMO. On IMO, Michelle and Craig aim to bring you candid perspectives on the everyday questions shaping our lives, relationships and the world around us. Each week, they’re joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. In this episode, Anderson Cooper shares what he’s learned about holding space for grief.
Five Ways to be Less Distracted | Shaila Catherine
Current time: 0:00 / Total time: -1:10:22 Audio playback is not supported on your browser. Please upgrade. Shaila Catherine is a dharma teacher and author of the book titled “Beyond Distraction: Five Practical Ways to Focus the Mind.” She authored two additional books on the concentration practices called jhana and approaches to insight meditation. She has practiced for more than 45 years, including nine years, cumulatively, of silent retreat.
Do this the next time you have an urge to mindlessly scroll, shop, eat, etc.
We’ve all had that “zombie arm” moment where your hand reaches for your phone or a bag of chips without a conscious command from your brain. Before you know it, you’re three posts deep into a stranger’s social media feed or clicking “add to cart” on something you don’t actually need. According to researcher and addiction expert Eric Garland, this isn’t a personal failing—it’s a product of how our brains evolved.
The Neuroscience of Reducing Chronic Pain and Everyday Addictions | Eric Garland
Eric Garland, PhD is Endowed Professor in Health Sciences at the T. Denny Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). He has published more than 260 scientific manuscripts and received more than $90 million in research grants to conduct clinical trials of mindfulness for addictionandchronic pain.
How To Stop Getting Dragged Around By Your Anxieties, Thought Loops, and Insecurities | Sebene Selassie
Plus: How to find practices that work for you, what “mindfulness” actually means, and a new audiobook out now. Sebene Selassie has been meditating for decades, survived cancer three times, and still says the practice isn’t a magic bullet. That honesty is kind of the point. Today we’re sharing a sneak preview of Dan’s new audiobook, Even You Can Meditate, co-authored with Sebene.
The Funniest Conversation You'll Ever Hear About Achieving Inner Peace | Pete Holmes
Pete Holmes is a stand-up comedian, writer, and actor. He created and starred in HBO’s Crashing and hosted The Pete Holmes Show on TBS. He has released stand-up specials on HBO, Netflix, and Comedy Central, hosts the popular You Made It Weird podcast, and is the author of Comedy Sex God. This episode is a live conversation recorded in NYC as part of a benefit for the amazing organization New York Insight Meditation Center.
How to reclaim your attention from our tech overlords
I’m embarrassed to admit that even after all these years of meditation (and even going on many, many long retreats), I still frequently multitask during daily activities. I’ll catch myself watching TV while I eat, or listening to a podcast while putting away laundry or brushing my teeth. But whenever I actually remember to stop the noise and simply be mindful, it makes the tasks, and my whole life, much better.
Harvard Business School Professor on Building Trust, Reducing Regret, and the Underrated Power of Oversharing | Leslie John
Current time: 0:00 / Total time: -1:10:21 Audio playback is not supported on your browser. Please upgrade. Leslie John is the James E. Burke Professor of Business Administration at the Harvard Business School. Her new book is called Revealing: The Underrated Power of Oversharing. Discussion about this episode Ad-free right here for paid subscribers. World-class insights and practices from experts in modern science and ancient wisdom. Ad-free right here for paid subscribers.
A Four-Word Buddhist Teaching for Instant Calm and (Just Maybe) Lasting Peace | Bart van Melik
If you struggle with the terrifying reality that everything changes, this conversation is for you. Bart van Melik is a meditation teacher, psychotherapist, and our Teacher of the Month for January. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Bart and Dan explore one of Bart’s favorite teachings: “Keep calmly knowing change”—four words that supposedly distill all 84,000 of the Buddha’s teachings.
Michael Pollan On: Reducing Rumination, Reclaiming Your Attention From the Machines, and MDMA-Assisted Therapy
Current time: 0:00 / Total time: -1:06:35 Audio playback is not supported on your browser. Please upgrade. Michael Pollanis the author of ten books, all of which were New York Times bestsellers. His latest book is A World Appears: A Journey Into Consciousness. Related Episodes: Don’t Let This Crisis Go To Waste | Roshi Joan Halifax Discussion about this episode Ad-free right here for paid subscribers. World-class insights and practices from experts in modern science and ancient wisdom.
That feeling of never-enough, here’s how to handle it
There is a persistent, annoying truth about the human mind: no matter how much we have, it never feels sufficient. Even the richest people on the planet aren't immune to this. John D. Rockefeller, the wealthiest man of his era, was famously asked how much money was enough. His answer? “Just a little bit more.” Money is the ultimate scorecard because it is so easy to count. There’s no “fatherhood score” to tell me if I’m doing a good job with my son, but net worth can be measured down to the penny.
Current time: 0:00 / Total time: -1:11:12 Audio playback is not supported on your browser. Please upgrade. Morgan Housel is the New York Times Bestselling author of The Psychology of Money and Same As Ever. He’s a partner at The Collaborative Fund, serves on the board of directors at Markeland is host of The Morgan Housel Podcast. His new book is The Art of Spending Money: Simple Choices for a Richer Life.
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