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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The renowned psychotherapist talks about the importance of accountability in generosity in her own life, and the one thing you can do right now, today, to make yourself happier.

Esther Perel is a psychotherapist and bestselling author. She has a therapy practice in New York City and serves as an organizational consultant for Fortune 500 companies around the world. Her TED Talks have garnered more than 40 million views and her books, Mating in Captivity and The State of Affairs, are huge bestsellers. Esther is also the host of the hit podcast Where Should We Begin?

In this episode we talk about:

• How to get around the obstacles that hinder connection with other people
• The role of conflict in relationships and why we shouldn't be afraid of it
• Ways to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of life
• And the simple thing you can do right now to make yourself happier

Related Episodes:

Can Anxiety Be a Gift? | Dr. David Rosmarin

Lessons From the World's Longest Scientific Study of Happiness | Dr. Robert Waldinger

How to Keep Friendships From Imploding | Esther Perel

Mating in Captivity | Esther Perel

Love in the Time of COVID | Esther Perel

Esther Perel: Turning Conflict Into Connection

Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables

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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A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).

Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA's Anderson School of Management, and the author of Your Future Self: How to Make Tomorrow Better Today. His research on future selves has been featured in the New York Times, the Wall Street Journal, the Washington Post, as well as the Harvard Business Review and Psychology Today.

In this episode we talk about:

• What he means by a future self, and why thinking about your future self will help you make better decisions
• How to think about your future self without neglecting the present moment
• The importance of commitment devices, and what they are — including some which you can even adopt right now
• The importance of breaking down big goals to make them achievable
• How to reframe commitments so that you actually stick to them
• The role of mental time travel to help you actually do what you say you want to do

Related Episodes:

How to Change Your Habits | Katy Milkman

Atomic Habits | James Clear

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/hal-hershfield

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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Tackling one of the best known contemplative clichés: being in the present moment and "inhabiting the now."

Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist 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 summer, he lectures at UCLA's Mindful Awareness Research Center on the intersections between mindfulness, science and 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 being present actually means
• What to do when Buddhist teachings or meditation instructions feel out of reach
• What to do when a memory arises in meditation, especially a difficult one
• The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction
• The benefits of going on meditation retreats
• Distinguishing between true alarms and false alarms

Related Episodes:

Why Self-Hatred Makes No Sense | Matthew Brensilver

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023

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

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A slew of evidence-based, ready-to-try-today interventions we can use to "complete the stress cycle."

Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She's also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.

Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including "Beyond Burnout Prevention: Embodied Wellness for Conductors." She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle

In this episode we talk about:

• The three characteristics of burnout
• The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress
• What they call the "real enemy"
• How to create a "bubble of love"
• The evidence-based interventions you can try right away

Related Episodes:

Optimizing Your Stress | Modupe Akinola

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun

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 stay focused, fight distraction, and function at your peak.

Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind.

In this episode we talk about:

• What peak mind is
• Why meta awareness is important to practice and achieve peak mind
• The suite of mindfulness-based attention training practices
• Why humans developed attention in the first place
• Using the flashlight and floodlight metaphors to help us understand different types of attention
• The mental pushup for attention: focus, notice, and redirect
• The attention benefits for high stress populations who engage in contemplatives practices
• Multitasking vs. monotasking
• The real life and death consequences of confirmation bias
• Part of the reason why we may be experiencing a crisis of attention
• Giving our mind the freedom to choose where it goes next

Related Episodes:

Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023

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

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Understanding the Buddhist concept of "the five aggregates."

Pascal Auclair has been immersed in the study and practice of Buddhist teachings since 1997. He has participated in retreats in Asia and America with renowned masters from both monastic and secular backgrounds. Pascal completed four years of teacher training with Joseph Goldstein and Jack Kornfield of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. Pascal teaches mainly in North America and Europe. He is one of the founding members of True North Insight, where he teaches and acts as a mentor.

In this episode we talk about:

• How the five aggregates got Auclair hooked on Buddhist practice and philosophy
• The five aggregates as a way to work with difficulty
• Living with the non-negotiable prospect of dying
• Paying attention to pleasant, unpleasant, and neutral feeling tone
• Meditation training as a way to understand that experiences are conditional

Related Episodes:

Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair

Dharma Seed

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-rerun-2023

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

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Next year marks the fifteenth anniversary of Gretchen Rubin's #1 New York Times bestselling book, The Happiness Project. To celebrate, she's leading a one-time, one-year course called "The Happiness Project: Revisited." In this bonus excerpt from the course, Gretchen and Elizabeth explore the lessons Gretchen has learned over the years, talk about her plans to do a new happiness project in 2024, and discuss how other people can do their own happiness projects.

You can learn more and sign up here—plus, get 30% off through December 31st with code THPR30DEC.

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

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The interview that changed the way Dan relates to food.

Evelyn Tribole, MS, RD, CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written ten books including the bestsellers Healthy Homestyle Cooking and Intuitive Eating (co-author). Her newest book is the Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food.

In this episode we talk about:

• How meditation practice and intuitive eating are similar
• The difference between mindful eating and intuitive eating
• Why gentle nutrition is the last principle of intuitive eating
• How to rethink negative body image
• Why you can't tell how healthy a person is by looking at their body
• Why it's important not to talk about food in moralistic terms
• How to make peace with and rethink our relationship with food

Related Episodes:

How to Embrace the Anti-Diet | Christy Harrison

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023

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

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A comprehensive strategy for setting and maintaining boundaries—and respecting other people's boundaries.

Nedra Glover Tawwab, MSW, LCSW, is the author of bestsellers Drama Free and Set Boundaries, Find Peace. She is a licensed therapist, and sought-after relationship expert and has practiced relationship therapy for 15 years. Tawwab is the founder and owner of the group therapy practice, Kaleidoscope Counseling.

In this episode we talk about:

• The definition of boundaries
• Leading with love when it comes to boundary setting
• Tawwab's taxonomy of boundaries
• How to summon the courage to set and maintain boundaries, even when it's hard
• How to respect other people's boundaries, even when they aren't clear about what they might be

Related Episodes:

How to Handle Family Drama | Nedra Glover Tawwab

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun

The longtime TV host and actor talks about working onscreen with her husband, her fear of public speaking, and what she does instead of sitting meditation.

Kelly Ripa is one of the most powerful voices in media with a career at ABC spanning over 30 years. She's the author of the NY Times Bestseller, Long-Winded Short Stories and the host of her new podcast "Let's Talk Off-Camera" on Stitcher Podcasts.

In this episode we talk about:

• What it's like to work with her husband
• The value of marriage counseling, even when you're not on the cusp of divorce
• Her resistance to meditation, and what she does instead
• The upsides of anxiety
• Her surprising fear of public speaking
• Menopause and the whole idea of "growing old gracefully," whatever that means

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690

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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Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris.

Sam Harris is a neuroscientist, philosopher, and author of five New York Times best sellers. His work covers a wide range of topics—neuroscience, moral philosophy, religion, meditation practice, political polarization, rationality—but generally focuses on how a growing understanding of ourselves and the world is changing our sense of how we should live. His books include The End of Faith, The Moral Landscape, Free Will, Lying, and Waking Up. Sam hosts the popular Making Sense podcast and is the creator of the Waking Up app, which offers a modern approach to living a more examined life, through both in-depth mindfulness training and secular wisdom. Sam has practiced meditation for over 30 years and has studied with many Tibetan, Indian, Burmese, and Western meditation teachers, both in the United States and abroad. He holds a degree in philosophy from Stanford University and a Ph.D. in neuroscience from UCLA.

In this episode we talk about:

• The psychological benefits of quitting Twitter
• Vipassana meditation vs. Dzogchen
• The practice of looking for the looker
• Sam's views on the metaphysics of meditation and psychic powers

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sam-harris-2023

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

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What the ancient Greek philosophers discovered about how to do life better.

Tamar Gendler is dean of the Faculty of Arts and Sciences, Vincent J. Scully Professor of Philosophy, and Professor of Psychology and Cognitive Science at Yale University. Her Open Yale course "Philosophy and the Science of Human Nature" has hundreds of thousands of views. An updated version of this course will be available on the Coursera website this spring.

In this episode we talk about:

• The tension between our animal nature and our spiritual/intellectual nature
• How to define concepts such as "virtue", "morality" and "the soul"
• Whether living a moral life actually makes you happy
• The similarities and differences between ancient Greek philosophy & Buddhism
• And how Tamar has applied all of this to her own life

Related Episodes:

• How (and Why) to Hug Your Inner Dragons | Richard Schwartz
• An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/tamar-gendler

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

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One's a legend, the other's a phenom. Together, they offer practical wisdom for maintaining your daily meditation practice, handling conflict, connecting with community, and understanding the limits of the mind.

Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma. He holds a Ph.D. in clinical psychology and is a founding teacher of the Insight Meditation Society in Massachusetts and Spirit Rock Meditation Center in California. He is the author of 16 books which have sold 2 million copies, and the co-founder of Cloud Sangha.

Diego Perez is a #1 New York Times bestselling author who is widely known on Instagram and various social media networks through his pen name, Yung Pueblo. Online he has an audience of over 3 million people. Diego's books are Inward, Clarity & Connection, Lighter, and The Way Forward.

In this episode we talk about:

• How and why to maintain a daily meditation practice
• The importance of community
• The limits of the thinking mind
• How to handle conflict
• How to love without being attached

Related Episodes:

• Jack Kornfield talking about forgiveness and uncertainty on the pod
• Yung Pueblo's past appearance on the pod
• Dan Clurman and Mudita Nisker on effective communication

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Further resources:

• Diego's latest book: The Way Forward
• Diego's Newsletter
• Diego's Instagram
• Wisdom Ventures
• A note on Cloud Sangha: Jack Kornfield is a co-founder of Cloud Sangha, where you can turn your challenges into compost for growth and change. Come use your real-life experiences to rehearse living mindfully so you can be the best version of yourself, more often. Join us online to navigate the ups and downs of life together, and find inner freedom along the way. Use the code "TENPERCENTHAPPIER" to receive 30% off.

Full Shownotes: https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo

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

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A counterintuitive way to become more clear, creative, and persistent, via a writer who calls himself a "human guinea pig."

A.J. Jacobs is an author, journalist, podcaster, and human guinea pig. His new podcast "The Puzzler" is produced by iHeart and is in the Top 20 Apple Podcasts. He has written four New York Times bestsellers that combine memoir, science, humor and a dash of self-help. Among his books are "The Year of Living Biblically" and "The Know-It-All." He has told several Moth stories, has given several TED talks that have amassed over 10 million views. His latest book is "The Puzzler," which Booklist called "ridiculously entertaining," and The New York Times called "a romp, both fun and funny."

In this episode we talk about:

• The "puzzle mindset" and how it can change the way you approach your problems
• Creating a puzzle that will take billions of years to solve
• How puzzles can help us during dark times
• The dark side of the puzzling world
• How his gratitude project made him better at talking to himself
• Learning to appreciate everyday objects and people he sees all the time
• How pretending to be a good person helped him actually learn to be one – most of the time

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aj-jacobs-688

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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Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all.

Oren Jay Sofer teaches meditation and communication internationally and has practiced Buddhist meditation since 1997. He holds a degree in comparative religion from Columbia University and is a Certified Trainer of Nonviolent Communication and a Somatic Experiencing Practitioner for the healing of trauma. Born and raised in New Jersey, he is the author of several books, including the best-seller Say What You Mean: A Mindful Approach to Nonviolent Communication as well as his newest book, Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love.

In this episode we talk about:

• 26 qualities for both navigating and positively impacting a chaotic world
• What inspired the title of his newest book
• Why the cultivation of attention and aspiration can be transformative tools
• How mindfulness isn't just about feeling good
• Why joy can help us to persevere through challenges
• And How to reframe the concept of devotion so that it can apply to your everyday life

Related Episodes:

• Oren Jay Sofer, Practicing Mindful Communication
• Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering)
• Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart

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

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This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.

Dr. David H. Rosmarin is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of Center for Anxiety, which services over 1,000 patients/year in multiple states. His most recent book is Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You.

In this episode we talk about:

• The difference between anxiety and stress
• How anxiety and distress can, paradoxically, improve our relationships with ourselves and others
• Why he's a proponent of exposure therapy
• How anxiety can be transmuted into love
• Why we often use anger to cover up fear and anxiety
• And the spiritual benefit of thinking the worst

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/david-rosmarin

Today we are dropping down our feed a conversation that I listened to recently that had a huge impact on me. It's from a great show that I'm sure many of you have heard of, On Being with Krista Tippett. It's been around for decades, and it explores the question of what it means to be human, how to do life better, how to live with each other in complex times.

Krista Tippett is a recent friend of mine, somebody who I have long admired and really, like – she was on the show just recently. They've got a new season of their show going right now, over on the On Being feed, which I highly recommend you check out. They're doing episodes on the intelligence of the human body, what AI might be calling us to as human beings, and much more.

They've also got a 20 year archive of conversations with people like Mary Oliver, John O'Donohue, and Desmond Tutu, which is pretty extraordinary. And this conversation, which, as I mentioned earlier, has had a big impact on me seems unfortunately quite relevant. It's about conflict and how to do it right: the difference between healthy conflict, which is an unavoidable part of life, and high conflict, which we see all around us these days, but which is avoidable.

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

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Practical tools for regulating your nervous system in stressful times.

Deb Dana is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of Anchored: How to Befriend Your Nervous System Using Polyvagal Theory.

In this episode we talk about:

• What polyvagal theory is
• The case for understanding our nervous system
• The practical tools and exercises for changing our nervous system and learning to become more regulated
• The fact that our nervous systems aren't simply isolated, self-contained phenomena – they are social structures
• Our responsibilities for our own nervous system and the nervous systems of others

Full Shownotes: https://www.tenpercent.com/podcast-episode/deb-dana-rerun

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

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We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.

Father Gregory Boyle is an American Jesuit priest and the founder of Homeboy Industries in Los Angeles, the largest gang-intervention, rehabilitation, and reentry program in the world. He has received the California Peace Prize and been inducted into the California Hall of Fame. In 2014, the White House named Boyle a Champion of Change. He received the University of Notre Dame's 2017 Laetare Medal, the oldest honor given to American Catholics. He is the author of The Whole Language, Tattoos on the Heart, and Barking to the Choir.

In this episode we talk about:

• How Homeboy Industries began 34 years ago
• Boyle's practices for working with stress
• What he means when he says you have to put death in its place
• Motivating people through joy rather than admonition
• How to catch ourselves when we're about to demonize or be judgmental
• How to set boundaries
• How to dole out consequences without closing the doors to anybody
• And, Father Boyle's expansive and inclusive notion of God

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Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun

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

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How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.

Jerry Colonna is a leading executive coach who uses the skills he learned as a venture capitalist to help entrepreneurs. He is a co-founder and CEO of Reboot, the executive coaching and leadership development company, host of the Reboot Podcast, and author of Reunion: Leadership and the Longing to Belong, and Reboot: Leadership and the Art of Growing Up.

In this episode we talk about:

• How to avoid the pitfalls of virtue signaling and self-righteousness
• The term, "reunion" and how it relates to the stories of our ancestors
• What he means by, "the longing to belong"
• How we can learn to "do our first works over"
• The difference between equality and equity
• And his framing of, "content and container" to help guide good leadership

Related Episodes:

• Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder
• The Art of Growing Up, Jerry Colonna

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/jerry-colonna

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

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Plus, what happens if you don't repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."

Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of Good Inside and the host of the podcast Good Inside with Dr. Becky. Her new TED Talk is called "The single most important parenting strategy."

In this episode we talk about:

• How to repair damage after a fight
• What happens if you don't repair
• Whether it's ever too late to offer a repair
• Whether "good inside" is a thesis for all of humanity
• Whether punishment is ever appropriate
• Dr. Becky's definition of "boundaries"
• A handy hack for avoiding fights called the "MGI"
• Whether or not Dr. Becky follows her own advice

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/becky-kennedy

A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.

Kaira Jewel Lingo spent fifteen years as a monastic in Thich Nhat Hanh's Plum Village tradition. She is now a lay dharma teacher and is the author of We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption.

In this episode we talk about:

• How to stop doom-scrolling and what to do instead
• Why it's more important, not less, to take care of yourself in times of crisis
• How to take concrete action that reduces suffering
• Stories and lessons from the life of Thich Nhat Hanh

From Plum Village:

• An open letter to President Biden, guided meditations, and other resources

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Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/kaira-jewel-lingo-news

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

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The meditation style that changed Dan's entire practice.

Alexis Santos, has been practicing meditation for twenty years and was a student of a highly influential Burmese monk by the name of Sayadaw U Tejaniya. Alexis is also a core teacher in the Ten Percent Happier app and the lead teacher of our On The Go course.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alexis-santos-rerun

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

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Nirvana is a culturally confusing and freighted term. It's the name of the best rock band of the 1990s and also the name of smoothie joints, vape stores and yoga studios. There's a vape place near me called Nirvana.

Nirvana's been fully co-opted and sometimes corrupted by the culture… and yet it is also the clearly stated goal of the Buddha's teaching. So what does it really mean?

We cover all of that today in what is an experimental episode for us. Not only because the topic is so unusual, but also because this is our first podcast recording of a live show. We recorded this at the Armory in Boston in front of a sold out crowd who did not know in advance that premier teacher Joseph Goldstein would be the guest. We would love your feedback, because if you like this, we'll do more.

Joseph Goldstein is one of the top western proponents of mindfulness. He co-founded the legendary Insight Meditation Society alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called Mindfulness: A Practical Guide to Awakening.

PS We've been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here!

Related Episodes:

• The Mental States That Steal Your Calm | Bhikkhu Bodhi
• The Words of the Buddha | Bhikkhu Bodhi
• Joseph Goldstein On: How Not To Try Too Hard in Meditation, Why You Shouldn't "Waste Your Suffering," and the Value Of Seeing How Ridiculous You Are

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

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 spend your money in ways that will really boost your happiness and a look at the state of happiness research.

Dr. Elizabeth Dunn is a professor in the Department of Psychology at the University of British Columbia. Dr. Dunn conducts experimental research examining how time, money, and technology shape human happiness. She is the co-author of "Happy Money: The Science of Happier Spending" with Dr. Michael Norton. Her research has been featured in The New York Times, Time, CNN, and more.

We've been trying to do a bunch of experiments here on this show, and our latest is a weekly newsletter, which you can sign up for here!

To celebrate this new endeavor, we've put together a whole episode about risk taking and experimenting. We thought this would be helpful and educational while also giving you a fun peek behind the scenes (and also allowing us to be blatantly self-promotional in the process—a win/win!). In fact, this episode itself is experimental in its format, because we don't have a typical guest.

I sat down with the show's Senior Editor Marissa Schneiderman—who has been collaborating with me on the newsletter—to talk about how we've been putting into practice the wisdom from some of our best guests, including Brené Brown, Adam Grant, Rick Rubin, Sarah Cooper.

You can sign up for Dan Harris' Newsletter at:

https://www.tenpercent.com/podcast

It's a weekly roundup of life hacks, cultural recommendations, pod news, and upcoming events.

Related Episodes:

• Adam Grant on the Science of Potential and Achievement
• Legendary Record Producer Rick Rubin On: Creativity, Habits, Self-Doubt, Intuition and Meditation
• Comedian Sarah Cooper On: Humiliation, Perfectionism, and Taking Chances
• Vulnerability: The Key to Courage | Brené Brown
• How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/take-risks

One of our most frequent and popular guests talks about how to develop the character skills to discover your hidden potential.

Adam Grant is an organizational psychologist at Wharton, where he has been the top-rated professor for seven straight years. His books have sold millions of copies, hisTED talks have been viewed more than 30 million times, and he hosts the hit podcastRe:Thinking. His viral piece on languishing was the most-read New York Times article of 2021. He has been recognized as one of the world's ten most influential management thinkers.

In this episode we talk about:

• Why character skills are so important and how to develop them
• What we learn from seeking discomfort
• The concept of scaffolding as a way to overcome obstacles
• The value of acceptable mistakes
• And How to see the hidden potential in others and champion them
• Take Adam's Quiz: Which skill could unlock your potential?

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/adam-grant-hidden-potential

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

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Plus: Why Lama Rod is "no longer interested in being a good person," why we need to let go of perfectionism, and the selfish case for sainthood.

Lama Rod Owens is making his fifth appearance on Ten Percent Happier. He describes himself as "a Black Buddhist Southern Queen" and is an authorized lama in the Kagyu School of Tibetan Buddhism with a Master of Divinity degree from Harvard. His new book is The New Saints: From Broken Hearts to Spiritual Warriors.

In this episode we talk about:

• What Lama Rod means by "New Saint"
• Why he is "no longer interested in being a good person"
• Why it's so important to let go of the ideal of perfection
• The practices and characteristics of a New Saint
• The questions you should ask yourself about your beliefs
• His experiences with what he refers to as "unseen beings" and his exploration of the "unseen world"

Related Episodes:

• Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren
• Lama Rod's first appearance on Ten Percent Happier

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lama-rod-owens-new-saints/lama-rod-owens-new-saints

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

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Understanding the difference between 'normal' forgetfulness and actual memory loss, practical ways to stave off Alzheimer's disease, and meditation's role in brain health.

Lisa Genova has a Ph.D. in Neuroscience from Harvard University. She is the New York Times bestselling author of several novels including Still Alice—which was adapted into a film starring Julianne Moore who won the 2015 Best Actress Oscar for her role as Alice Howland, Love Anthony, and Every Note Played. Her first work of nonfiction is Remember: The Science of Memory and the Art of Forgetting. Genova's first TED talk, What You Can Do To Prevent Alzheimer's has been viewed over eight million times and her most recent TED talk, How Memory Works--and Why Forgetting is Totally OK was the sixth most watched TED talk of 2021.

In this episode we talk about:

• The difference between 'normal' forgetting and actual memory loss
• The difference between dementia and Alzheimer's disease
• Meditation's role in brain health
• What the Memory Paradox is
• The best foods and types of exercise for staving off Alzheimer's
• The three things happening in your brain while you sleep that are helpful for memory
• Why brain games (like crossword puzzles and sudoku) don't actually improve memory
• The first necessary ingredient for creating a memory
• How memories are formed
• And the relationship between memories and music

Related Episodes:

Ten Percent Happier Podcast Sleep Series

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/lisa-genova

Our friend Dr. Michael Gervais at the Finding Mastery podcast is a renowned sports psychologist who found meditation by happenstance. We wanted to share this conversation he had with Dr. Jon Kabat-Zinn about the mind/body interactions for healing and clinical applications for mindfulness meditation training.

Dr. Jon Kabat-Zinn is a Professor of Medicine emeritus at the University of Massachusetts Medical School, where in 1995 he founded the Center for Mindfulness in Medicine, Health Care, and Society and in 1979, its world-renowned Mindfulness-Based Stress Reduction (MBSR) Clinic.

Order Dr. Michael Gervais' new book here: https://findingmastery.com/book/

Listen to the Finding Mastery podcast here: https://podcasts.apple.com/us/podcast/finding-mastery/id1025326955

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

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The host of On Being shares lessons learned from 20 years of interviews, including: how to live with open questions, counterprogramming against your negativity bias, and getting over the God question.

Krista Tippett is a Peabody Award-winning broadcaster, a National Humanities Medalist, and a New York Times bestselling author. She grew up in a small town in Oklahoma, attended Brown University, and became a journalist and diplomat in Cold War Berlin. After studying theology at Yale Divinity School in the early 1990s, Tippett launched Speaking of Faith — later On Being — as a weekly national public radio show in 2003. She has published three books: Becoming Wise: An Inquiry into the Mystery and Art of Living; Einstein's God, drawn from her interviews at the intersection of science, medicine, and spiritual inquiry; and Speaking of Faith, a memoir of religion in our time.

In this episode we talk about:

• Getting over the God question when it comes to contemplating religion
• Why Western culture has such a dearth of ways to talk about love
• Why she thinks the core of relationships is not about agreeing but about navigating differences
• Tuning into our generative agency
• Her definition of a wise life as distinct from a knowledgeable or accomplished on
• Why she believes it is as important to know what you love as it is to know what you hate
• Learning to love big open questions instead of rushing to answers
• Why the things we get paid to do may not define whether we're living a worthy life
• And getting our intentions straight and then trying not to tie them too tightly to our goals

Other Resources Mentioned:

Krista Tippett's TED Talk: 3 practices for a life of wisdom

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/krista-tippett

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

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The difference between ADHD and human distractibility, and strategies for managing ADHD that can improve your focus, even if you don't have it.

Today's guest is Dr. Mark Bertin, a developmental pediatrician who specializes in ADHD and developmental disorders. He's the author of How Children Thrive, Mindful Parenting for ADHD, Mindfulness and Self-Compassion for Teen ADHD, and The Family ADHD Solution, which integrates mindfulness into pediatric care. For more information, please visit his website at www.developmentaldoctor.com.

In this episode we talk about:

• The difference between ADD and ADHD, and the subcategories: hyperactive and inattentive.
• Whether ADHD is a new condition brought on by the distractions of a modern world, or one that's always been around.
• The difference between being human and distractible, and having ADHD.
• Strategies for managing ADHD that can be used even if you don't have ADHD.

Episodes Mentioned:

Kryptonite for the Inner Critic | Kristin Neff

Self Compassion Isn't Always Soft | Kristin Neff

The Scientific Case for Self Compassion | Chris Germer

Join Dan: LIVE!

Dan will be in upstate New York at the Troutbeck hotel on Sunday, November 17 — it's a Q and A and live guided meditation, and it's gonna be a great time. You can buy tickets and get more details here: https://troutbeck.com/culture/troutbeck-x-dan-harris/

Full Shownotes: https://www.tenpercent.com/podcast-episode/mark-bertin

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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Here's what might be preventing you from making better decisions and how to know what's even worth wanting.

Shane Parrish is the entrepreneur and wisdom seeker behind Farnam Street and the host of The Knowledge Project Podcast. He is the author of the New York Times bestseller Clear Thinking: Turning Ordinary Moments into Extraordinary Results.

In this episode we talk about:

• How to position yourself to make better decisions
• Shane's decision making process
• The difference between decisions and choices

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/shane-parrish

Hello my fellow suffering human beings! I've got something very special for you. My friend, Manoush Zomorodi – host of TED Radio Hour from NPR – has been working on a special series called Body Electric: an interactive investigation into the relationship between our technology and our bodies.

Do you ever spend all day at a computer…and then, in the evening, you only have the energy to look at your phone or TV? Ever wondered what all that tech time is doing to your health?

In this series, you'll hear how our bodies are adapting and changing to meet the demands of the Information Age…and what we can do to end this vicious cycle of type, tap, collapse. There's even an interactive study you can sign up for!

Here's the first episode. If you like what you hear, listen to Body Electric on the TED Radio Hour podcast from NPR.

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

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One of the most prominent western meditation teachers talks about how to take gauzy concepts and operationalize them in your actual life.

A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.

Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Finding Your Way: Meditations, Thoughts, and Wisdom for Living an Authentic Life. Sharon lives in New York City and teaches around the world.

In this episode we talk about:

• What Sharon means by "an authentic life"
• Learning to be your own BFF
• How the notion of self-love squares with the Buddhist notion of emptiness
• Why it can be harder to receive love and help than to give it

Related Episodes:

- Sharon Salzberg, "Real Love"

- Losing Your Patience? Here's How to Get It Back | Dr. Kate Sweeny, Dr. Sarah Schnitker, and Sharon Salzberg

- How to Stay Politically Engaged Without Losing Your Mind | Sharon Salzberg

- Sharon Salzberg Makes Me Feel Better

- Sharon Salzberg On: Openness, Not Believing the Stories You Tell Yourself, and Why the Most Powerful Tools Often Seem Stupid at First

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sharon-salzberg-finding-your-way

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

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This ain't daycare... Tough love and actionable insights on validation, gratitude, and self-alignment from the Peloton star. Plus, he shares the most important words he's ever heard.

Alex Toussaint, Peloton Instructor and Puma Athlete, is a titan of the fitness community sitting at the intersection of fitness, tech, music, sports, and entertainment. A hybrid of high-performance athlete and motivational coach, Alex is widely respected for his authenticity and positivity. His new book is called Activate Your Greatness.

In this episode we talk about:

• Alex's remarkable life story
• His thoughts on internal versus external validation
• What he means by "activate your greatness"
• The habits and practices he employs in service of his own greatness, including gratitude, self-alignment, and his "starting five"

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/alex-toussaint

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

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Gutman also discusses imposter syndrome, grief and his experience with psychedelics.

Matt Gutman is ABC News's chief national correspondent. A multi-award winning reporter, Gutman contributes regularly to World News Tonight with David Muir, 20/20, Good Morning America, and Nightline. He has reported from fifty countries across the globe and is the author of No Time to Panic: How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks and The Boys in the Cave: Deep Inside the Impossible Rescue in Thailand.

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/matt-gutman

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

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She also roasts me mercilessly. This one's really fun.

Sarah Cooper is a writer and comedian who has over 3.3 million followers across social media. She is the author of the new book Foolish: Tales of Assimilation, Determination, and Humiliation. She is the star of the hit Netflix comedy special, Sarah Cooper: Everything's Fine. Her current projects include Unfrosted, an upcoming Netflix comedy written by, directed by, and starring Jerry Seinfeld.

In this episode we talk about:

• Perfectionism and impostor syndrome
• The relationship between loving your family and loving yourself
• Sarah's viral President Trump lip synch videos
• Why it's "nice to be in hell"
• How to move on from past mistakes

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/sarah-cooper

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

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Klein goes down the rabbit hole after learning she has a digital doppelgänger who has gone all in on conspiracies.

Naomi Klein is an award-winning journalist and New York Times bestselling author. Her most recent book is Doppelganger: A Trip into the Mirror World. She is a columnist with The Guardian. In 2018 she was named the inaugural Gloria Steinem Endowed Chair at Rutgers University and is now Honorary Professor of Media and Climate at Rutgers. In September 2021 she joined the University of British Columbia as UBC Professor of Climate Justice and co-director of the Centre for Climate Justice.

In this episode we talk about:

• Why she says conspiracy culture often gets the facts wrong but the feelings right
• How and why you should listen to people on the other side of the aisle
• The convergence of wellness culture and rightwing ideology
• The precariousness of the self
• How she learned to loosen the death grip on her ego
• And the importance of coming from a place of calm in the storm

Related Episodes:

Ten Percent Happier: This Scientist Says One Emotion Might Be the Key to Happiness. Can You Guess What It Is? | Dacher Keltner

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/naomi-klein

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

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Aparna Nancherla is a writer, stand-up comedian, and actor. Her new book is Unreliable Narrator: Me, Myself and Impostor Syndrome. You can hear Aparna as the voice of Moon on Fox's The Great North, or have heard her as the voice of Hollyhock on Bojack Horseman. She's also appeared on The Drop, Lopez vs. Lopez, and Corporate. She's written for Totally Biased with W. Kamau Bell and Late Night with Seth Meyers, as well as Mythic Quest on Apple+.

In this episode we talk about:

• How impostor syndrome relates to anxiety and depression
• Procrastination and how she sometimes feels it sets her up to do good work, even though she hates it
• The difference between standup and therapy in her life
• How she feels about the word "no"
• The sometime-burden of representing South Asians in entertainment
• What it feels like to finally put this book out into the world

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/aparna-nancherla

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

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How rethinking these often twee concepts can change your life and maybe the world.

Ross Gay is the author of four books of poetry: Against Which; Bringing the Shovel Down; Be Holding, winner of the PEN American Literary Jean Stein Award; and Catalog of Unabashed Gratitude, winner of the 2015 National Book Critics Circle Award and the 2016 Kingsley Tufts Poetry Award. In addition to his poetry, Ross has released three collections of essays—The Book of Delights was released in 2019 and was a New York Times bestseller; Inciting Joy was released in 2022, and his newest collection, The Book of (More) Delights was released in September of 2023.

In this episode we talk about:

• What got Ross interested in the subject of delight
• How noting delight can be a tool for counter programming against our negativity bias
• Why Ross argues that there is an ethical component to delight
• The benefits of writing by hand
• How both using a smartphone and rushing can be delight blockers
• The difference between delight and joy
• What he means when he refers to the "offenses of joy"
• And the connection between grief and joy

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ross-gay

Dan sits down with his friend Kelly Corrigan at the Aspen Ideas Festival. A few of the topics they break open: uncertainty, humility and practices to keep us connected.

You can learn more at https://www.kellycorrigan.com or listen to the Kelly Corrigan Wonders podcast wherever you listen to podcasts.

Thanks to our many friends at the Aspen Ideas Festival for making this conversation possible.

This was recorded before the SAG-AFTRA strike.

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

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Wilkens talks about the stigma around substance abuse, potential alternatives to abstinence, and the role of meditation in recovery.

Carrie Wilkens, PhD, is the Co-founder, Co-president and CEO of the Center for Motivation and Change: Foundation for Change, a nonprofit organization with the mission of improving the dissemination of evidence-based ideas and strategies to professionals and loved ones of persons struggling with substance use through the Invitation to Change approach. She is co-author of the book, The Beyond Addiction Workbook for Family and Friends: Evidence-Based Skills to Help a Loved One Make Positive Change and Beyond Addiction: How Science and Kindness Help People Change.

In this episode we talk about:

• The stigma around substance abuse
• Defining terms: addiction vs. substance use disorder and why it matters
• How substance use disorder affects our brain
• How to diagnose a substance abuse disorder
• Whether there is an alternative to abstinence
• How we all need to be thoughtful about the relationship we want with substances
• How and why a substantial percentage of people naturally recover without going to treatment
• The strategies to use if you have someone in your life who you think is on a destructive path
• What positive communication is and how to practice it
• How we live in a quick fix society and recovery from substance abuse disorder is a slow process
• What actually makes people change
• The role of meditation in recovery—for the patient and the family
• And the importance of taking care of yourself so you can take care of others

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/carrie-wilkens

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

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Duncan Trussell is an American actor and stand-up comic. And he doesn't like being called a Buddhist comedian. It makes sense… that label unfairly pigeonholes him in two ways. First, because he's a legit, successful, hilarious comedian, no matter what his spiritual leanings. Duncan has written and appeared in sketches for two seasons of Fuel TV's Stupidface, Showtime's La La Land, Comedy Central's Nick Swardson's Pretend Time, and both seasons of HBO's Funny or Die Presents. His television credits include MADtv and Curb Your Enthusiasm.

And when it comes to the spiritual stuff, he's not just a Buddhist. This guy is spiritually omnivorous. And he knows his shit. He has practiced extensively. And on his podcast, The Duncan Trussell Family Hour, he interviews meditation teachers like Jack Kornfield and Sharon Salzberg. In fact, Netflix turned his pod into a cult favorite animated TV show, called The Midnight Gospel.

In this episode we talk about:

• Depression, anxiety, death, and Duncan's interpretation of God
• How meditation helps him handle the insanity of Hollywood
• The Buddhist hell realms as psychological states
• Spirituality and psychedelics
• If having a contemplative practice can hurt our job, form of expression, or ambition
• Karmic and samsaric patterns – and enjoying your ego while you have one
• If we're all capable of love

Related Episodes:

#603. Why Dwight from The Office (Rainn Wilson) Is Calling for a "Spiritual Revolution"

#489. Can You Really Conquer Hatred Through Love? | Father Gregory Boyle

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/duncan-trussell

In this episode from The One You Feed podcast, Dan sits down with host Eric Zimmer and discusses his original skepticism of meditation and the benefits he discovered from developing a regular meditation practice. Listen to The One You Feed for more compelling interviews.

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

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Feiler also discusses why we no longer live linear lives, letting go of the idea of having a career, and redefining success.

Bruce Feiler is the author of seven New York Times bestsellers, including Life Is in the Transitions, The Secrets of Happy Families, and Council of Dads. His three TED Talks have been viewed more than four million times, and he teaches the TED Course How to Master Life Transitions. His latest book is called The Search.

In this episode we talk about:

• How Feiler went from being a guy whose early work focused on spirituality to now focusing on work
• How historically work was something that was supposed to make you unhappy. And how Millennials and Gen Z have helped change that
• What is a workquake?
• Why the majority of us actually have 5 jobs— what those are and why they matter
• What is a meaning audit?
• The best single question you can ask yourself to write your own story of success
• And the historical figures who helped define how we think about success

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/bruce-feiler

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

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These seven rules illustrate a middle path between completely stifling your emotions and bringing your whole self to the office.

Liz Fosslien is an expert on emotions at work and is also on the leadership team at Atlassian's Team Anywhere and previously served as the head of content and communications at Humu. She has been featured by TED, The Economist, Good Morning America, The New York Times, and NPR.

Mollie West Duffy is also the head of Learning and Development at Lattice, and was previously an Organizational Design Lead at global innovation firm IDEO, and a research associate for the Dean of Harvard Business School. She has worked with companies of all sizes on organizational development, leadership development, and workplace culture.

Liz and Mollie are the co-authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work and Big Feelings: How to Be Okay When Things Are Not Okay

In this episode we talk about:

• Why not acknowledging your emotions can lead to worse outcomes
• How to understand the data that comes from emotions
• The importance of psychological safety
• And how to recognize burnout before it's too late

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/Liz-Fosslien-and-Mollie-West-Duffy

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

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The office might be one of the most difficult places to not side with yourself, but it's a concept that can help you navigate challenging situations at work.

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. He emphasizes humor, technique, and authentic kindness as a means to free the mind from unnecessary struggle and leave a healthier impact on the world.

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.

In this episode we talk about:

• How to change your relationship to your thoughts
• How to navigate the highs of praise and the lows of blame
• How to handle relationships at work when giving or receiving feedback
• How to bring your mindfulness practice to your workplace

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/matthew-hepburn-work

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

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Balancing happiness and ambition is a challenge, especially if you often define yourself by your work. Stolzoff covers why it's good to have a job that's simply good enough.

Simone Stolzoff is the author of The Good Enough Job: Reclaiming Life from Work. He is a designer and workplace expert from San Francisco, and a former design lead at the global innovation firm IDEO. His work has been featured in The New York Times, Washington Post, Wall Street Journal, The Atlantic, and many other publications. He is a graduate of Stanford and The University of Pennsylvania.

In this episode we talk about:

• His argument for diversifying our sources for what makes a meaningful life
• How passion for your job shouldn't be a stand-in for pay or security
• And how to balance the pursuit of meaningful work without letting it take over your life

Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/simone-stolzoff

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

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Mindfulness is a word that is in danger of becoming meaningless. In this episode, we dig into the meaning of mindfulness, how to practice without getting overwhelmed, and how to stop the judgment spiral.

Today's guest is Diana Winston, the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center. She has written several books, including The Little Book of Being, and Fully Present, the Science, Art and Practice of Mindfulness, which she co-authored with Susan Smalley, and which is celebrating its tenth anniversary. Diana has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma.

In this episode we talk about:

• How Diana defines mindfulness
• How we know if we're in a state of bonafide mindfulness
• The difference between mindfulness as a trait and mindfulness as a state
• Whether you have to meditate to achieve mindfulness as a trait
• What current scientific research says about the benefits of meditation
• The link between intuition, happiness and authenticity
• Her definition of happiness
• How meditation can help us relate to our bodies differently
• How to stop the self-judgment spiral
• Creating a top ten list to deal with difficult thoughts
• How to use meditation for chronic pain
• Striking a balance between reason and intuition
• The ripple effects of practicing meditation
• And how to start practicing mindfulness without getting overwhelmed

Full Shownotes:https://www.tenpercent.com/tph/podcast-episode/diana-winston