In today’s episode, Dr. Donn Posner proposes a whole new way of thinking about sleep.  First, he normalizes the sleep problems many of us experience. If you’re sleeping poorly right now, he says, don’t freak out; it’s natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which you may have never heard before.  Dr. Donn Posner is one of the leaders in the field of Cognitive Behavioral Therapy for insomnia. Dr. Posner is the Founder and President of Sleepwell Consultants, and Adjunct Clinical Associate Professor in the Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine.  In this episode we talk about: 
The difference between chronic and acute insomniaHow we can adapt to things that can mess up our sleep, like remote workSub-chronic sleep conditions What to do if we're experiencing acute insomnia so that it doesn't become chronic insomnia The importance of structure when it comes to good sleepWhat social jet lag is Dr. Posner’s take on nappingWhy wake time is so important when it comes to good sleep Why we shouldn’t try to compensate for a bad night's sleep
 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/donn-posner-268-rerun See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your Sleep Questions, Answered | Donn Posner

Dan Harris is a fidgety, skeptical journalist who had a panic attack&nbsp;on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book,&nbsp;10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from&nbsp;Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time. New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

Health & Fitness

Mental Health

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up. 
 About Jeff Warren: 
 Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver." 
 To find this meditation in the Ten Percent Happier app, you can search for “End of Day Decompress: The Porch Sit.” 
 
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The Ultimate Relaxation Meditation | Bonus Meditation with Jeff Warren

How to overcome inertia and research-backed plans that actually work. 
 Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University.  He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center.  He has authored nearly 200 scientific papers and is a past president of the Society of Behavioral Medicine. 
 T. Morgan Dixon is the founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members.  
 Also check out Jeffrey Walker’s podcast, System Catalysts, where they did an episode on Morgan and Dr. Bennett. 
 This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness.  
 Related Episodes: Get Fit Sanely Playlist The Dharma of Harriett Tubman | Spring Washam  
 Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes 
 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dixon-bennett See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett

Insights from the places on the planet where people apparently live the longest and healthiest lives. Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones. This is the kickoff official interview of our Get Fit Sanely series. (If you missed it, go back and check out the informal chat I posted on Friday with lead producer, DJ Cashmere). This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness.  In this episode we talk about:The origin story of the Blue ZonesThe nine common denominators, or Power Nine, to longevity.The surprising information about much maligned foods such as pasta and breadWhy trying to pursue good health can actually work against youWhy the single most important factor in longevity isn’t advertised on instagram Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturallyAnd some of the critiques and controversies surrounding his work
 Related Episodes:Get Fit Sanely Playlist
 Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes 
 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-buettner See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner

Mindful movement is an excellent way to integrate and even invigorate mindfulness while cultivating the power of curious awareness. 
 About Dawn Mauricio: 
 Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds. 
 To find this meditation in the Ten Percent Happier app, you can search for “Gentle Mindful Movement.” 
 
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You Don’t Have To Sit Still To Meditate | Bonus Meditation with Dawn Mauricio

How to pursue fitness without succumbing to the “subtle aggression of self-improvement.” 
 The kickoff episode for the latest installment of an occasional series we do here on the show, called Get Fit Sanely (listen to past – and future – episodes here).  
 In this candid conversation, managing producer DJ Cashmere talks with Dan about how they manage their mindsets on these issues, and how the interviews we’re doing on the subject have and have not impacted them. We’ll also preview the guests for this fresh round of Get Fit Sanely, where we cover longevity, Ozempic (and related weight loss drugs), the latest science on exercise, and the Buddhist case for laziness. 
 The cost of getting lean infographic.  
 Related Episodes:Get Fit Sanely PlaylistThe Science of Self-Compassion | Serena ChenThe Anti-Diet | Evelyn Tribole3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo
 Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes 
 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dj-cashmere-778 See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your Sleep Questions, Answered | Donn Posner

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