How to have fewer regrets (and utilize the ones you already have).

Daniel Pink is the author of seven bestselling nonfiction books on a range of topics, from human motivation to the science of timing to a graphic novel career guide. His books include the New York Times bestsellers The Power of Regret, A Whole New Mind, and When—as well as the #1 New York Times bestsellers Drive and To Sell is Human.

In this episode we talk about:

• The myth of the "no regrets" philosophy
• What a regret actually is
• The very real benefits of regret
• The four core regrets people tend to have
• Tools for dealing with regrets
• The importance of talking or writing about your regrets
• How to create a "failure resume"
• The Regret Optimization Framework
• The crucial role of self-compassion and self-distancing
• And much more

Related Episodes:

• 'When' Can Make a Big Difference

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Additional Resources:

• Daniel's books

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A conversation with self-described "worry warrior" Bart van Melik about working skillfully with everyday anxiety.

Bart is a guiding teacher at the Community Meditation Center in New York and our Teacher of the Month for January. In this conversation with executive producer DJ Cashmere, he gets refreshingly honest about his own tendency to worry — and shares a bunch of practical tools for when your mind won't stop spinning through worst-case scenarios.

We talk about:

• Why mindful breathing sometimes doesn't work (and what to do instead)

• The practice phrase "this wants to be seen right now"

• How to work with your aversion to worrying (which can be worse than the worry itself)

• Why talking about your fears with other people is so crucial

• The question "what is this?" as a low-barrier entry point to awareness

• How the Buddha's teaching on clinging shows up in anxious thinking

• Why community and sangha aren't optional extras

If you want more from Bart, check out the 10% with Dan Harris app where he's got meditations and live sessions throughout January.

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Secrets to self-preservation in an age of burnout.

Tim Ferris is the author of five #1 New York Times bestsellers, including The 4-Hour Workweek and Tools of Titans. He's also the host of The Tim Ferriss Show podcast. Most recently, he has collaborated with Exploding Kittens to create COYOTE, a fast and hilarious card game.

In this episode we talk about:

• Tim's Antidotes to isolation
• Past-year reviews
• The perils of self-optimization
• His meditation practice
• Escaping rumitive loops
• The role of Accelerated Transcranial Magnetic Stimulation (TMS)
• The ketogenic diet
• Talking to chatbots about your health
• And much more

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Additional Resources:

• The New Frontiers of Mental Health — Brain Stimulation, Rapid-Acting Tools for Depression, and More
• All Things Ketones, How to Boost Cognition, Sardine Fasting, Diet Rules, & More — Dr. Dom D'Agostino
• TED: Why you should define your fears instead of your goals
• Tim Ferriss, Host of 'The Tim Ferriss Show,' Author

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A road map for taking the pressure off.

Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off.

In this episode we talk about:

• How to define "overwhelm" – and modern causes for its existence
• Why the search for perfection is futile
• Claudia's three-part recipe for handling overwhelm
• Antidotes for the comparing mind
• What we should all know about procrastination
• How to not let the news overwhelm you
• What we learn from regret – and how to stop beating up on your past self
• A key technique for worrying less
• The case for nostalgia
• How to get into a "flow state"

Related Episodes:

• If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond

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Additional Resources:

• The Art of Rest: How to Find Respite in the Modern Age
• The Keys to Kindness
• Time Warped: Unlocking the Mysteries of Time Perception
• Mind over Money: The Psychology of Money and How to Use It Better
• Emotional Rollercoaster: A Journey Through the Science of Feelings
• Claudia's BBC Podcasts

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What does success look like? A neuroscientist wants you to question your cognitive scripts.

Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.

In this episode we talk about:

• Her critique on our cultural obsession with "finding your purpose"
• The value of knowing your "cognitive scripts"
• Practical tools to live a more purposeful, curious, and fulfilled life
• Her mini-protocol for experimentation (based on the scientific method)
• Mindful productivity — and how it builds on moving us into an experimental mindset
• Whether procrastination is actually the enemy? And tools to work with it.
• The upside of making space for your imperfections
• Tips for navigating uncertainty
• Why you want to avoid having too many experiments at the same time
• The main difference between a habit and an experiment
• How to learn alongside with other people — and why this matters
• Collective "flow" states
• Tips for community building
• And this question: is legacy important?

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A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January.

This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.

Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City.

Check out more meditations from Bart throughout January in the 10% with Dan Harris app.

Related episodes: Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik

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Plus, much more from the famed late-night TV show host.

Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast.

In this episode we talk about:

• How Seth maintains sanity while hosting a late-night show amid the firehose of news
• Joy and humor as resilience
• His early struggles with self-doubt
• How raising children is potentially harder than hosting a late night TV show
• The upside of anxiety
• The art of listening
• Friendship, loyalty, and the emotional sustenance of creative partnerships.

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A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia.

Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity.

In this episode we talk about:

• What Ayurveda actually is beyond TikTok trends
• How ancient Ayurvedic principles align with (and differ from) modern medicine
• How to brace yourself in the face of an imbalanced ecosystem
• The human tragedy of overoptimization
• The value of awe, fascination, and pattern-seeing as more effective than discipline or force
• The three codes of life
• The framework to come back into our own intelligence in the kindest way
• How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance
• The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts
• The "inner climate" framework
• Practical tools for sleep, including concrete daily practices to offset "imbalances"
• The concept of agni (digestive fire) and how to support it
• A three tiered toolkit for self-regulation
• The perils of jumping into change
• Why cold drinks and excessive water can disrupt digestion
• Radical acceptance and gratitude

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A toolkit for bringing more movement into your life.

Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them.

In this episode we talk about:

• What a biomechanist does
• What Katy means by "movement as nutrition"
• How to determine your "movement diet"
• The distinction between movement and exercise
• Why people don't exercise
• Strategies for consistency
• The role of values and attention
• How to move if you don't like sweating
• How to find time to move
• The technique of "stacking your life"
• Overcoming embarrassment and shame related to movement
• Strengthening your "so what" muscle
• Getting comfortable with discomfort
• What to do when you're addicted to your screen
• And much more

Additional Resources:

• Katy's Substack

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Ever lie awake at night replaying all the moments you lost it with your kids, your partner, or your co-workers? You're not alone.

Bart van Melik is back on the show (his first appearance was four years ago) as our Teacher of the Month for January. Bart has one of the more interesting origin stories in the meditation world: from a small town in the Netherlands to Kenya on an exchange program (where he met his wife of 30 years), to studying in Thailand, to teaching meditation to teenagers in juvenile detention in the South Bronx.

In this conversation with executive producer DJ Cashmere, we talk about:

• The difference between being mindful and knowing you're mindful (and why this matters when your 11-year-old is pushing every button)

• Why awareness feels like protection

• How to stop the cycle of: snap, regret, repeat

• What Bart learned teaching meditation to kids in juvie who told him his meditation was "lit"

• Why your kids might be your fiercest Zen teachers

• The surprising power of saying "no" without aversion

• How everything actually goes faster when you stop rushing

• His favorite teaching from a modern-day monk: "Keep calmly knowing change"

Related Resources:

• Bart's previous episode on insight dialogue and relational meditation practice

• New guided meditations from Bart available throughout January

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Practical ways to upgrade your narrative.

Melissa Febos is the national bestselling author of five books, including Girlhood, Body Work: The Radical Power of Personal Narrative, and a new memoir, The Dry Season. She is the recipient of awards and fellowships from the Guggenheim Foundation, the National Endowment for the Arts and others. Her work has appeared in The Paris Review, The New Yorker, The Best American Essays and others. She is a professor at the University of Iowa.

In this episode we talk about:

• How to "audit" your personal narrative with simple questions
• Melissa's five-step method for rewriting unhelpful stories
• Why community, and vulnerability are required for real change; in other words, why it's harder to do this work alone
• Melissa's own experiences running this playbook with regard to her relationships and her addictions.

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