10% Happier with Dan Harris

A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think.

Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence.

In this episode we talk about:

• Why we keep making the same mistakes even after years of practice and therapy
• Four different ways to understand what "awakening" actually means
• A three-part check-in for resetting into the present moment
• A four-step practice for working with a difficult emotion in real time
• How judgment can become a doorway to deeper self-understanding
• Why self-compassion is the foundation of loving anyone else well
• How to access little tastes of transcendence in ordinary daily life

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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

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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

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The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations.

Neal Brennan is a three-time Emmy-nominated writer, director, producer, and standup comedian known for his critically acclaimed Netflix specials 3 Mics, Blocks, and Crazy Good and for co-creating Comedy Central's iconic Chappelle's Show. He also hosts the hit Blocks podcast, where he talks with guests about their own personal blocks.

In this episode we talk about:

• Talking back to your inner critic
• Why the worst psychedelic trips might do more good than the beautiful ones
• The myth that comedians have to be miserable to be funny
• The "decoy" that keeps smart people chasing validation forever
• Why achievement became Neal's most embarrassing addiction
• What Neal wants now that success wasn't enough

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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

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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.

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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.

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Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable.

Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.

In this episode we talk about:

• Myth busting about happiness
• The three macronutrients of happiness
• The perils of pursuing pleasure
• How to be effectively and wisely ambitious
• How to ascertain if you have meaning in your life
• How to manage your emotions
• The difference between healthy and unhealthy envy

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Subscribe to our YouTube Channel This episode is sponsored by: BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.

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Master Class: Get 15% off any annual membership at masterclass.com/happier.

Northwest Registered Agent: Visit northwestregisteredagent.com/happierfree and start using free resources to build something amazing.

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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

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How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone.

Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best.

In this episode we talk about:

• Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move
• The Gallup study showing where teens keep their phones predicts their grades
• How to identify what's actually within your control versus truly fixed
• Angela's own marriage crisis during the 2008 financial collapse, and what saved it
• Why "trying harder" can sometimes make a bad situation worse, not better
• One reason Alcoholics Anonymous works for so many people in recovery
• How reaching out to strangers for advice can change your entire career path
• Why surrounding yourself with the right peers matters more than we admit

Related Episodes:

• Angela Duckworth's first appearance on our show

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Additional Resources:

• Angela's new book Situated

This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.

Notion: Learn more about how Notion can support your business at notion.com/happier. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod

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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

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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.

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Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public.

Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief.

In this episode we talk about:

• Grief is a shortcut to the truth — it strips away distraction and forces presence
• "Name it to tame it" — putting feelings into words reduces their power
• Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself"
• The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured
• "Nothing to fix" — acceptance as a countercultural act in an era of optimization
• Acceptance isn't resignation — you can surrender to what is and still take compassionate action
• Grief of country: loving America and mourning what it's becoming aren't mutually exclusive
• Social media distorts your experience of reality — have your experience of the world in the world

Sara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide.

Related Episodes:

• Sara Bareilles: Anxiety, Anger and Art (2021)
• How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025)

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Additional Resources:

Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary.

This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order.

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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.

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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

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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