Dan Harris: Podcast

How to Click With Anyone, Read Every Room, and Stop Absorbing Other People's Stress | Kate Murphy

Dan Harris — Mon, 25 May 2026 07:02:23 GMT

Journalist Kate Murphy’s eclectic essays and articles for The New York Times, The Wall Street Journal, The Economist, Agence France-Presse, and Texas Monthly have been shared and commented on by millions. She is known for her fresh and accessible style and ability to distill complex subjects, particularly the science behind human interactions. Her first book, You’re Not Listening: What You’re Missing and Why It Matters, was published in thirty-two languages and has become required reading in interpersonal communication courses at high schools, colleges, and universities worldwide.

Additional Resources:

Why We Click: The Emerging Science of Interpersonal Synchrony

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

Brain Won't Stop? Here's How to Calm Down

Dan Harris — Fri, 22 May 2026 07:01:44 GMT

In this live Q&A, Dan covers:

Why action is the best antidote to AI anxiety — and what’s actually in your control
How to use your meditation practice inside an MRI (and when it’s okay to just get sedated)
Joseph Goldstein’s “dead end” technique for breaking out of repetitive thought loops
Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world
The Buddhist take on alcohol, and Dan’s surprisingly candid answer about his own relationship with substances
How to stop feeding the need for external approval — without toxic positivity
Why mindfulness in Pali literally means “remembering” — and why you’ll always need to hear this stuff again

Lust, Addiction, and Ambition: Why Your Desires Are Wired to Disappoint You | Joseph Goldstein

Dan Harris — Wed, 20 May 2026 07:01:58 GMT

Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind.

In this episode we talk about:

Why desire and wanting can keep us stuck in cycles of dissatisfaction
The difference between momentary pleasure and deeper happiness
A practical way to watch cravings arise and pass without reacting
Why “not wanting” can feel surprisingly relieving
The Buddhist framework of gratification, danger, and escape
How to think about contentment and the question: how much is enough?
The difference between guilt and wise remorse
How desire, lust, and craving can distort judgment

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Additional Resources:

Dharma Seed - freely offered talks from Western Buddhist Vipassana teachers

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Emotion Regulation: Top 10 Neuroscience-Backed Tools | Ethan Kross & Emma Seppälä

Dan Harris — Mon, 18 May 2026 07:00:58 GMT

Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign.

Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift.

In this episode we talk about:

What emotions actually are, and why even anxiety and anger serve a purpose
Why self-criticism backfires, and what the research shows about self-compassion instead
How chronic suppression makes your emotions stronger, not weaker
Regulation tools you can use in the moment to shift emotional states
Relationships as the most powerful emotion regulation tool, and how to audit who actually helps you

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Additional Resources:

Support Christina Feldman’s Healing Journey
Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

There's an Off-Switch for Stress. Here's How to Build It | Kelly Boys

Dan Harris — Fri, 15 May 2026 07:00:56 GMT

This episode originally aired in December 2022.

Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What’s Right in Front of You.

Today we’re going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings.

In this episode we talk about:

The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them
The value of being able to both observe and high-five your demons
Working with our “core beliefs” about ourselves and the world
The calming power of drawing your attention to the back side of your body throughout the day
Working with “opposites” as a way to get unstuck in difficult moments
What Kelly means by the blind spot effect
Setting intentions

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!

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Additional Resources:

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The Science of Sleep: Why You’re up at 3AM — And Why Worrying About It Makes It Worse | Sara Mednick

Dan Harris — Wed, 13 May 2026 07:00:51 GMT

Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate. This episode is part of our month-long “Mental Health Reboot” series to mark Mental Health Awareness Month.

This episode is from our archives.

In this episode we talk about:

The nuances of napping
Dr. Mednick’s definition of the “downstate”
Whether there are practices that can compensate for poor sleep
Why heart rate variability is an important measurement of health
Why sex is so helpful for sleep
And when to take melatonin to best effect

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The Science of Supplements: What Works, What's Hype, and What Could Actually Harm You | Dr. Mahtab Jafari

Dan Harris — Mon, 11 May 2026 14:16:46 GMT

Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide to a Safer Medicine Cabinet.

“What’s the Point?” – A Simple Answer to Life’s Biggest Question | Lili Taylor

Dan Harris — Fri, 08 May 2026 07:02:55 GMT

Lili Taylor is an award-winning movie, television, and theater actor. In the birding world, Lili is a board member of the National Audubon Society, the American Birding Association, and the New York City Bird Alliance.

Related Episodes:

Additional Resources:

The Easy, Simple Fix for Exhaustion, Foggy Brain, and Back Pain | Manoush Zomorodi

Dan Harris — Wed, 06 May 2026 07:00:54 GMT

Manoush Zomorodi is an award-winning journalist, bestselling author, and host of NPR’s “TED Radio Hour,” where she explores fascinating ideas with the world’s greatest thinkers. She is the author of a new book called BODY ELECTRIC: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being. You can also subscribe to her newsletter, Manoush Minutes.

In this episode we talk about:

What constant screen time is doing to your brain and body
Why feeling tired all the time might not be what you think
A simple shift that could boost your energy and focus
The hidden ways tech is messing with your physical health
What you’re missing when you ignore your body’s signals
Why more productivity hacks might actually backfire
Small changes that could make a big difference in how you feel

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This episode is sponsored by:

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Stressed, Stuck, and Overthinking? Here's the Science of Moving Forward | Ranjay Gulati

Dan Harris — Mon, 04 May 2026 07:02:37 GMT

Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purpose and How to be Bold.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

The Voice in Your Head Doesn't Have to Ruin Everything | Rachel Martin and Dan Harris

Dan Harris — Fri, 01 May 2026 07:01:08 GMT

What happens when a deck of cards controls the conversation? On Wild Card, hosted by Rachel Martin, that’s the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting.

In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the “good-ish” concept that unlocked a new relationship with self-criticism; and a deep dive into the Buddhist take on the soul — which turns out to be a lot more useful than it sounds.

Wild Card is produced by NPR.

Are You Living a Good Life? | James Patterson and Patrick Leddin

Dan Harris — Wed, 29 Apr 2026 07:02:51 GMT

Most people hesitate before answering. This episode is about what to do with that hesitation.

James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976.

Patrick Leddin, PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be.

In this episode we talk about:

Why we’re living in an “age of disruption”
The five-step positive disruptor loop
The one question to ask yourself when trying to identify your purpose
And how disruption can improve your work, your relationships, and your family

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Additional Resources:

Disrupt Everything—and Win: Take Control of Your Future
Judge Stone: A Novel (with Viola Davis)

The Science of Regulating Your Nervous System | Dr. Kevin Tracey

Dan Harris — Mon, 27 Apr 2026 07:02:03 GMT

Plus: How to increase vagal tone, improve heart health, and reduce inflammation.

Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

Feel Your Feelings, Drop the Story | Sebene Selassie

Dan Harris — Fri, 24 Apr 2026 07:02:36 GMT

Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it.

They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle of rumination, and Sebene’s beloved elements practice as a tool for embodiment. Plus: an unexpectedly lively digression on colonoscopy prep and the nature of being with discomfort.

If you want to go deeper with Dan and Sebene, check out their Audible Original, Even You Can Meditate, available now.

Get the 10% with Dan Harris app here

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Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

How To Relax The Need To Control Everything | Rosa Lewis

Dan Harris — Wed, 22 Apr 2026 07:02:21 GMT

Rosa Lewis is a meditator and mystic. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality. The last two meditations on this playlist are related to her book.

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

How To Escape Your Brain's Default Mode Network | Zindel Segal and Norman Farb

Dan Harris — Mon, 20 Apr 2026 07:00:25 GMT

Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.

Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory.

Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life.

In this episode we talk about:

How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking
Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us
The differences and the similarities between sense foraging and mindfulness

Related Episodes:

Trudging Through Your Own Life? Here's the Stoic Fix | Maria Semple

Dan Harris — Fri, 17 Apr 2026 07:02:09 GMT

Maria Semple is the bestselling author of Today Will Be Different, Where’d You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle.

In this episode we talk about:

Cognitive reframing tools to shift your mindset
Maria’s daily Stoic routine
What Stoicism actually is (including its limits)
What to do when mediating gives you anxiety
The danger of “baited bounties”
How to “get shit done” with non-attachment
Using fantasy as a coping mechanism
And more

Related Episodes:

Additional Resources:

William Irvine’s “A Guide to the Good Life”

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha

Dan Harris — Wed, 15 Apr 2026 10:03:04 GMT

Amishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind.

Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety.

To celebrate the show’s 10th anniversary, we’re producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

The Science of Talking: Boost Your Mood, Sharpen Your Mind, and Protect Against Dementia | Maryellen MacDonald

Dan Harris — Mon, 13 Apr 2026 10:01:53 GMT

Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book is More Than Words: How Talking Sharpens the Mind and Shapes Our World.

Related Episodes:

The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris)

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

What to Do When Life Won't Let Up | Sebene Selassie and Jeff Warren

Dan Harris — Fri, 10 Apr 2026 07:02:35 GMT

What does it actually mean to “trust life” — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal napping-vs.-meditating debate.

“Trust Life” vs. “This Is the Curriculum” — Sebene shares the origin of her tattoo and what the mantra has meant through years of health challenges. Jeff offers his own version — and why fighting your circumstances is, as Sebene puts it, “bananas.”
The three timescales of practice — Jeff breaks down how meditation works in the moment, over months and years, and across the arc of a whole life. The third one is where things get interesting.
Obsessive thinking / rumination — Practical tools from all three, including one from Sebene involving a trampoline, and one from a clinical psychologist that will make you feel ridiculous in the best way.
Listener Q&A — Work-life balance, intention-setting, and the eternal napping-vs.-meditating debate.
Recommendations — A fantasy novel, a clowning workshop, a 48-hour celebrity memoir, and a Netflix documentary that may make you want Lionel Richie to run for president.

Sebene Selassie describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She’s based in Brooklyn.

Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto.

Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren

Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious

Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren

Science-Based Tools for When You’re Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz