916 episodes

Dan Harris is a fidgety, skeptical journalist who had a panic attack 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, 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 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.

Ten Percent Happier with Dan Harris Wondery

    • Health & Fitness
    • 4.6 • 11.1K Ratings

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

Dan Harris is a fidgety, skeptical journalist who had a panic attack 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, 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 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.

Listen on Apple Podcasts
Requires subscription and macOS 11.4 or higher

    How To Be Productive Without Burning Out | Cal Newport

    How To Be Productive Without Burning Out | Cal Newport

    This episode comes out for free on March 25th, and is available early and ad-free for Wondery+ subscribers.

    Slow productivity: achievement without burnout.

    Cal Newport is a professor of computer science at Georgetown University where he is also a founding member of the Center for Digital Ethics. In addition to his academic work, Newport is a New York Times bestselling author who writes for a general audience about the intersection of technology, productivity, and culture. His books have sold millions of copies and been translated into over forty languages. He is also a contributor to The New Yorker and hosts the popular Deep Questions podcast.

    In this episode we talk about:

    How overload culture wears us out and makes us less productive
    The rise of “pseudo-productivity” in office culture
    The three tenets of slow productivity: do fewer things, work at a natural pace, and obsess over quality

    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/cal-newport-745

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

    Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery.

    The Upsides And Downsides Of Living A More Examined Life | Matt Harris

    The Upsides And Downsides Of Living A More Examined Life | Matt Harris

    This episode comes out for free on March 20th, and is available early and ad-free for Wondery+ subscribers.

    Do you struggle to fit meditation into a busy life? Check out this candid conversation with Dan’s younger brother, Matt.

    Matt Harris is partner at Bain Capital Ventures, where he’s developed an expertise in Fintech, or financial technology. He’s also a father of six incredible children. He is 17 months younger than Dan, to the day. And as you will hear, he likes to make fun of his neurotic brother. In fact, he shows up a lot in Dan's first book, 10% Happier, mocking Dan for his budding interest in meditation.


    In this episode we talk about:
    - Practical tips from Joseph Goldstein
    - The books that have been integral to Matt's process
    - Tips on starting a practice.
    - The biggest issues for meditators
    - How not to try too hard
    - How awareness of the ego impacts work,
    - The upsides and downsides of living a more examined life.


    Related Episodes:
    Click here to listen to the previous episodes in our tenth anniversary series.

    To order the revised tenth anniversary edition of 10% Happier: click here

    For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here

    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/matt-harris-743

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

    Sign up on wonderyplus.com/applepodcasts and stay up-to-date on the latest new podcasts and more from Wondery.

    Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence

    Joseph Goldstein On: Karma, Rebirth, And Other Planes Of Existence

    We explore the intellectual and practical aspects of these mystical and esoteric concepts.

    • 1 hr 21 min
    Joseph Goldstein On The Difference Between “Relaxed” And “Casual” | Bonus Meditation

    Joseph Goldstein On The Difference Between “Relaxed” And “Casual” | Bonus Meditation

    Watching things come and go helps weaken obsessive cravings both in meditation and in our lives.

    • 7 min
    Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”

    Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos”

    A Buddhist psychiatrist (and one of the key players in Dan’s meditation career) talks about the overlap between Freud and the dharma.







    Mark Epstein M.D., is a psychiatrist in private practice in New York City, is the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being, Open to Desire, Psychotherapy without the Self, The Trauma of Everyday Life and Advice Not Given: A Guide to Getting Over Yourself. His latest work, The Zen of Therapy: Uncovering a Hidden Kindness in Life, was published in 2022 by Penguin Press. He received his undergraduate and medical degrees from Harvard University. He has been a student of vipassana meditation since 1974.




    In this episode we talk about:


    The insubstantial nature of thoughts Staying present through anything without clinging or condemning. Turning down the ego and focusing on othersHow you transform your neuroses from monsters to little shmoos. And whether 10% is the right number?


    Related Episodes:Click here to listen to the previous episodes in our tenth anniversary series. Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers


    For more information on Dan & Mark's retreat in Arizona: we don't have the link available yet but will update here as soon as we do!




    To order the revised tenth anniversary edition of 10% Happier: click here 




    For tickets to Dan Harris: Celebrating 10 Years of 10% Happier at Symphony Space: click here




    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/mark-epstein-10th




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


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

    • 1 hr 11 min
    Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

    Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

    Am I a bad meditator if I don’t go on a retreat? What do they entail? How do I stay silent for days on end? How do I get into one? What’s the food like?

    • 1 hr 7 min

Customer Reviews

4.6 out of 5
11.1K Ratings

11.1K Ratings

MarFilm ,

Thank you

The meditation w Dan Harris moved me out of a grumpy, aggravated mood right into ease and quiet in my mind. Thank you.
It was a challenging day filled with emotions that I kept fighting and then I did the meditation and they all vanished.
Thank you

TVedder ,

Ordinarily a great show…until Deepak Chopra

When this show hits, it’s really great. But an extremely credulous interview with Deepak Chopra may have turned me off to TPH permanently. Platforming an absolutely atrocious human being like Chopra who has victimized so many people to enrich and aggrandize himself is simply unacceptable. Shame on you, Mr Harris!

Why is this part required ,

Amazing and educational.

This guy has changed my life. I love listening to all of the different guests. I have learned so much about myself and how to do things better.

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