10% Happier with Dan Harris

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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A Harvard Business School professor discusses how to get good at "intelligent failure."

Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School. Her latest book is called the Right Kind of Wrong. Her research examines psychological safety and teaming within and between organizations.

In this episode we talk about:

• The problems of shame, perfectionism, and social media
• How not to get caught up in analysis paralysis
• The importance of self-compassion and a growth mindset
• The benefits of worrying with someone else
• Why redundancy is your friend
• How to discuss failure without assigning blame
• Why accepting your smallness can be freeing
• Taking the time to learn from failure
• The cognitive framework: stop, challenge, and choose
• How to have a healthier relationships with anxiety and failure
• Creating a culture of psychological safety
• Recognizing that not everybody in society has the same permission to take risks

Related Episodes:

Self-Compassion Ain't Always Soft | Kristin Neff

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amy-edmondson-2023

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence.

If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.

Daniel Goleman— his friends call him Danny—-has been thinking and writing about optimal performance for decades. He's perhaps best known for his book, Emotional Intelligence. He's a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today's most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.

He's got a new book called Optimal: How to Sustain Personal and Organizational Excellence Every Day, co-written with Cary Cherniss.

In this episode we talk about:

• How to train your mind for optimal states
• How to reduce burnout
• How to develop and deploy empathy in a work setting
• How to give feedback
• A productivity hack that involves only doing the easy stuff
• The 4 parts of emotional intelligence—and how to get better at each
• And the future of EI in a world of AI

This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It's a great lineup.

Daniel Goleman's online Emotional Intelligence Program

Related Episodes:

A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei

#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

The Science of Emotional Intelligence | Daniel Goleman

#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

#436. Brené Brown Says You're Doing Feelings Wrong

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/daniel-goleman-716

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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The author/podcaster talks about her nonnegotiables at a delicate time in her life.

Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller Untamed, a Reese's Book Club selection, which has sold nearly three million copies.

Photo Credit: Alexandra Hedison

In this episode we talk about:

• The concept of embodiment
• Undoing harmful deep conditioning around hustle and diet culture
• The role of Internal Family Systems in Glennon's life

Related Episodes:

• You Don't Have to be Miserable While Doing Important Work | adrienne maree brown
• How To End The War With Your Body | Sonya Renee Taylor
• The Anti-Diet | Evelyn Tribole

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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/

Additional Resources:

• Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.

Virginia Sole-Smith is the bestselling author of Fat Talk: Parenting in the Age of Diet Culture and The Eating Instinct: Food Culture, Body Image and Guilt in America. She also writes the Burnt Toast newsletter, hosts the Burnt Toast Podcast, and frequently contributes to The New York Times and other publications.

In this episode we talk about:

• The actual connections between health and body size
• The severe limitations of many of the most popular approaches to weight loss
• Nuanced strategies for disentangling from diet culture
• How to exercise without a hidden agenda of trying to wrench your body into a specific shape
• The idea that food doesn't have a moral value
• The relationship between men, exercise, food, and diet culture
• How our kids are getting caught up in diet culture, and what parents can do about it
• What Virginia's smartest critic would say about her contentions
• Her take on Ozempic

Related Episodes:

• Dharma teacher Cara Lai on mindfulness and exercise
• Jud Brewer on "The Hunger Habit"
• Evelyn Tribole on "The Anti-Diet"

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.

Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop.

In this episode we talk about:

• The scientific evidence behind Dr. Jud's approach
• The difference between satisfaction and contentment
• The difference between hedonic and homeostatic hunger
• Why changing behavior may not require you to dig into your past
• "Unforced freedom of choice"
• The "bigger better offer"
• The "pleasure plateau"
• Habits vs. addictions
• "The hunger test"
• The Buddha's advice on eating
• Whether or not we can still eat gummy worms

Related Episodes:

• Dr. Jud's anxiety Q&A
• Dr. Jud on anxiety as a habit
• Dr. Jud on addiction and bad habits
• Evelyn Tribole on intuitive eating

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger

Is meditation the last thing you want to do right now? This one's for when closing your eyes and watching your breath sounds like torture.

About Matthew Hepburn:

Matthew is a meditation and dharma teacher with more than a decade of teaching experience and a passion for getting real about what it means to live well. Beyond Ten Percent Happier, Matthew has taught in prisons, schools, corporate events and continues to teach across North America in buddhist centers offering intensive silent retreats and dharma for urban daily life.

To find this meditation in the Ten Percent Happier app, you can search for “I Don’t Want to Meditate.” 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.

Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama—an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir Just Mercy, which was made into a feature film, and the subject of an HBO documentary, True Justice. He is also a MacArthur "Genius," a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.

In this episode we talk about:

• Bryan's "non-negotiables," including exercise, music, and mindfulness
• The necessity of "proximity"
• How he manages fear, anger, and hatred
• How he cultivates hope and faith in the face of overwhelming odds

Related Episodes:

• Father Gregory Boyle on Conquering Hatred with Love
• Other guests in our "Non-Negotiables" series, including Jon Kabat-Zinn, Esther Perel, and Bill Hader

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.

Pema Chödrön was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche.

In this episode we talk about:

• How to deal with difficult people and set boundaries
• Having a sense of humor about our own foibles and failings
• Keeping a sense of ok-ness in the face of whatever happens
• Why coming from a place of love doesn't preclude us from getting angry or standing up for what we believe in
• Keeping a sense of humor when we're setting intentions or taking a vow so we don't set ourselves up for failure
• The actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empowering
• Why putting others first doesn't mean leaving yourself out of the equation
• How healing yourself can affect your relationships with other people and create a virtuous circle
• Taking a "one person at a time" approach to suffering

Related Episodes:

The Dalai Lama's Guide To Happiness

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.

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Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of "the story of me."

Jon Kabat-Zinn, PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He's written many books, including Full Catastrophe Living; Wherever You Go, There You Are; and Coming to Our Senses. His latest book is called Mindfulness Meditation for Pain Relief.

In this episode we talk about:

• The nitty gritty practicalities of starting a practice
• How he's learned to be more relaxed about his practice—including advocating for meditating in bed
• How to practice being fully present with no agenda
• How investigating your motivations—something most people don't do— can help you be more mindful
• How to practice letting go of "the story of me"

Related Episodes:

Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence

Jon Kabat-Zinn | Meditation as a Love Affair

Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction

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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/jon-kabat-zinn-2024

Get out of the trance of thinking and explore what it’s like to be more generous with your attention directly, here, now.

About Pascal Auclair:

Pascal has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California. He is a co-founder of True North Insight and one of TNI’s Guiding Teachers.

To find this meditation in the Ten Percent Happier app, you can search for “The Present Moment.”

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.