The Dalai Lama's longtime collaborator on achieving fundamental okayness, transforming daily annoyances, and rewiring your brain.

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.

In this episode we talk about:

• What it really means to flourish
• How difficult emotions like anxiety, fear, or grief can coexist with well-being
• Why flourishing is a trainable skill set, not a personality trait or a self-improvement project
• An introduction to the Healthy Minds Framework and its four pillars: awareness, connection, insight, and purpose
• Why short, informal "micro-practices" can be just as effective as formal meditation
• How to cultivate purpose

Related Episodes:

• How a Buddhist Monk Deals With Anxiety | Yongey Mingyur Rinpoche
• The View of American Turmoil from the Other Side of the World | Yongey Mingyur Rinpoche

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

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

This episode is sponsored by:

Fast Growing Trees — America's largest online nursery, with plants guaranteed to arrive healthy. Get 20% off your first purchase with code HAPPIER at https://www.fastgrowingtrees.com

BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier

Spark — Clean energy and focus with zero sugar. Get 30% off and free shipping with code HAPPIER at https://www.drinkspark.com

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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. Dan shares the pop culture that never fails to lift his spirits — and along the way, the two get into why beauty and art are actually central to human flourishing, why Ferris Bueller is more Buddhist than you might think, and what the research says about making resolutions stick — including the one upstream habit that makes everything else easier.

The Sam Sanders Show is a co-production of KCRW and Sam Sanders Productions. Sign up for Sam's newsletter for behind-the-scenes extras from every episode.

Join Dan's online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here. Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus, how the bestselling author writes his way out of despair.

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.

In this episode we talk about:

• John's toolkit for managing thought spirals and dispair
• Why he wrote a whole book about the thing that terrifies him
• How he maintains hope in a chaotic and unfair world
• Finding the "self"
• Shame reduction through naming
• What John learned from his time as a chaplain in a pediatric hospital
• His current view of God
• And the question of how much––or how little––we should be sharing about ourselves with other people

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

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

This episode is sponsored by:

Paleo Valley — 100% grass-fed beef sticks made without preservatives or additives. Get 15% off at https://www.paleovalley.com/happier or use code HAPPIER at checkout

Square — Business tools with AI, smart reporting, and payments all in one place. Get up to $200 off Square hardware at https://www.square.com/go/happier

Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at https://www.gainbridge.com

LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Practical strategies for navigating difficult relationships and building new connections.

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.

In this episode we talk about:

• How to stop trying to change your partner
• Useful tools for overcoming conflict
• The challenging practice of "eating the blame"
• The concept of "useful delusions"
• How to manage a breakup (of any kind)
• The real secret to finding closure
• The value of micro interactions with strangers
• And more

Related Episodes:

• The Surprising Upsides of Self-Deception

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:

• Shankar's TED Talks
• Hidden Brain Live Tour

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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. The premise is simple: walk slowly and deliberately, pay attention to the sensations of each step, and when your mind wanders — just start again. It bridges the gap between formal sitting practice and everyday life, and it's a genuine game-changer for fidgeters, restless types, and anyone who finds stillness unbearable.

In this guided practice, Sebene leads you through:

• Grounding yourself before you take your first step

• Tuning into the physical sensations of lifting, moving, and placing each foot

• Expanding awareness to include your whole body and your surroundings

• Letting thoughts come and go — without getting caught in them

• Closing with a moment of gratitude for your body and this moment of awareness

The Even You Can Meditate (audiobook) by Dan Harris and Sebene Selassie is available now at audible.com/danharris. And mark your calendar for the Even You Can Meditate 5-Day Challenge — running March 23–27 on the 10% with Dan Harris app. Each day features a different guided practice, plus two live online events with Dan and Sebene. Download the app at danharris.com

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:

Samsara — AI-powered fleet safety and operations platform. Request a free demo at https://www.samsara.com/happier

Fatty 15 — The first essential fatty acid discovered in over 90 years, designed to support healthy aging at the cellular level. Get 15% off a 90-day starter kit at https://www.fatty15.com/happier with code HAPPIER

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus, staying sane in a crazy world, giving tough feedback, and how to orient to the dumpster fire of the news.

Ajahn Kovilo Bhikkhu and Ajahn Nisabho are North American-born, Theravada monks who founded Clear Mountain Monastery in Seattle, Washington.

In this episode we talk about:

• How to get stuff off your chest
• How to live with less shame and regret
• How to give feedback without pissing people off too much
• How to accept feedback without getting pissed off or getting defensive
• How to stay sane in a crazy news cycle
• Why being miserable about the state of the world doesn't actually help anything
• How to cultivate the opposite of depression

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:

LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier

Fast Growing Trees — America's largest online nursery, with plants guaranteed to arrive healthy. Get 20% off your first purchase with code HAPPIER at https://www.fastgrowingtrees.com

Tonal — Smart home strength training with real-time coaching. Get $200 off with promo code HAPPIER at https://www.tonal.com

Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happier-free

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Yale emotional intelligence expert on how to deal with other people's emotions (and your own).

Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and 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.

In this episode we talk about:

• How to deal with stress, anxiety and anger
• How to use gratitude in moments of compare and despair, like when you're on Instagram comparing yourself to other people's lives
• How to talk to yourself in moments of high stress
• How to talk to other people when they're experiencing powerful emotions themselves

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

Thanks to our sponsors:

FitBod — Personalized workout plans that adapt as you improve. Get 25% off or try free for 7 days at fitbod.me/tenpercent

ZipRecruiter — Find qualified candidates fast. Try free at ziprecruiter.com/tenpercent

Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at gainbridge.com

Henson Shaving — Aerospace-precision razors with 100 free blades included. Visit hensonshaving.com/happier or use code HAPPIER at checkout.

Wix — Build a pro-grade website with AI and drag-and-drop tools. Try Wix Harmony at wix.com/harmony

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

What Anderson learned from losing everyone he loved, what we owe our parents, and how grief shapes all of us--a conversation from the podcast "IMO."

On IMO, siblings Michelle Obama and Craig Robinson 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. The three talk about how they managed (or avoided) the grieving process and how their moms prepared their kids to live without them. Plus Anderson shares his thoughts on the Vanderbilts inspiring an episode of "The Gilded Age."

You can hear more episodes of IMO at https://lnk.to/imomichellecraigTH

Join Dan's online community 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

Practical Buddhist strategies to focus the mind.

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. Shaila has been leading meditation retreats for 30 years, and has developed an array of in-depth online courses offered through BodhiCourses.org.

In this episode we talk about:

• The Buddha's struggles with distraction
• Shaila's attempts to make the teachings of the Buddha accessible to contemporary minds
• The importance of getting to know your own thought patterns
• the counterintuitive strategy of "avoid it, ignore it, forget it,"
• Replacing seduction with mindfulness
• Developing a flexibility of mind
• And why we're vulnerable to our own tendencies when we're not mindful

This episode originally aired June 29th, 2022.

Related Episodes:

• How to Focus | Shaila Catherine

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:

• Shaila's upcoming course: Beyond Distraction
• Shaila's books
• Insight Meditation South Bay

This episode is sponsored by:

LinkedIn Ads — Reach the right professionals with precision targeting. Spend $250 and get a $250 credit at http://www.linkedin.com/happier

Quō — The smart business phone system with AI call logging and summaries. Try free + 20% off your first six months at https://www.quo.com/happier

Rosetta Stone — Language learning that's immersive and intuitive. Start learning at https://www.rosettastone.com/happier

Northwest Registered Agent — LLC formation, registered agent service, and free business resources at https://www.northwestregisteredagent.com/Happier-free

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: How to "turn down the volume" on suffering, how to reframe your problems, and the clinical evidence for "stopping and smelling the roses."

Eric Garland, PhD, LCSW is Endowed Professor in Health Sciences at the Sanford Institute for Empathy and Compassion, Professor in the Department of Psychiatry and the Center for Addiction Science and Treatment at University of California San Diego (UCSD), and Director of UCSD ONEMIND (Optimized Neuroscience-Enhanced Mindfulness Intervention Design). Dr. Garland researches treatments for addiction and chronic pain, and is the developer of an innovative, mind-body therapy founded on insights derived from cognitive, affective, and neurobiological science, called Mindfulness-Oriented Recovery Enhancement (MORE).

In this episode we talk about:

• The three parts of his MORE protocol
• Simple practices for dealing with everyday addictions
• Mindfulness techniques for dealing with pain
• What pain actually is
• How to reframe negative thought patterns
• Practical tools for regaining a sense of joy in your life
• 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

Additional Resources:

• moretherapy.com
• Mindfulness-Oriented Recovery Enhancement: An Evidence-Based Treatment for Chronic Pain and Opioid Use
• Mindfulness-Oriented Recovery Enhancement for Addiction, Stress, and Pain

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

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. Think of it as a practical rescue plan for anyone who feels too distracted, overwhelmed, or skeptical to start (or restart) a meditation practice.

In this preview, Dan and Seb cover:

• Why "mindfulness" is actually a bit of a misnomer — and what the practice is really about

• What meditation can and can't do for you (it won't solve everything, but the benefits tend to kick in faster than you'd expect)

• How to find the style that works for your specific brain, body, and life — including if sitting still feels impossible

• The role of intention, and why getting clear on your "why" can become a surprisingly powerful engine for keeping a practice going

• The five hindrances — the predictable challenges that come up for almost every meditator — and how to work with them instead of against them

Even You Can Meditate is out now on Audible. Listen now at audible.com/danharris.

And mark your calendar: Dan and Seb are running a free five-day meditation challenge March 23–27 on Dan's app, 10% with Dan Harris. Download the app at app.danharris.com.

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