10% Happier with Dan Harris
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Über den Podcast
Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
Folgen 1.106
Terry Bradshaw On: Clinical Depression, Crying on the Field, and the Mother He Could Never Please
Plus: surviving cancer twice, what three divorces taught him, and being a Baptist who owns a bourbon company. Terry Bradshaw is one of America's best-loved sports figures. As quarterback for the Pittsburgh …
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Plus: surviving cancer twice, what three divorces taught him, and being a Baptist who owns a bourbon company.
Terry Bradshaw is one of America's best-loved sports figures. As quarterback for the Pittsburgh Steelers, the Hall of Famer led his team to four Super Bowl victories. Since retiring from football, Bradshaw has become a celebrated sportscaster, actor, and entrepreneur. "Pappy" Bradshaw and his wife Tammy live in Texas near daughters Rachel, Lacey, and Erin, and their families. His new book is Looking for Terry: A Memoir.
In this episode we talk about:
- Why Terry spent years not knowing he had clinical depression
- The day he broke down sobbing on the field mid-game
- Why men resist asking for help, and what they do instead
- How his wife naming his depression "Roy" makes it more manageable
- His lifelong struggle to win his mother's approval
- What three divorces taught him about himself and marriage
- Squaring his Christian faith with owning a bourbon company
- Surviving two cancers in one year
- Loving life at 78
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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
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Live Without Regrets: Buddhist Strategies for Facing Aging, Illness, and Loss | Sister Dang Nghiem
We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern. Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die …
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We live as if we'll live forever, then die as if we've never lived. A Zen nun and MD on the daily practices that break that pattern.
Sister Dang Nghiem, MD, has a new book called Live Beautifully, Die Beautifully: Field Notes from the Edge of Impermanence. Sister D was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France, founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000.
Sister D is the author of a memoir, Healing: A Woman's Journey from Doctor to Nun (2010); Mindfulness as Medicine: A Story of Healing and Spirit (2015); Flowers in the Dark: Reclaiming Your Power to Heal from Trauma with Mindfulness (2021); and The River In Me: Verses of Transformation, Collected Poems (2024).
In this episode we talk about:
- The Buddha's Five Daily Remembrances, and why you'd want to practice them
- Why our denial of aging and death causes far more suffering than aging or death
- How thanking your changing body can turn dread into gratitude
- Thich Nhat Hanh's wisdom of "the non-toothache moment" and hidden everyday happiness
- Treating despair and negative self-talk as small deaths we can release
- Why it's natural to fear death, and how to fear it less
- Why grief has no finish line, and the cost of rushing through it
Related Episodes:
- Buddhist Strategies for Reducing Everyday Addictions
- Your Negative, Ruminating Mind: Here's Your Way Out
- This Episode Will Make You Stronger
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Additional Resources:
This episode is sponsored by: Tin Can: Go to tincan.com/HAPPIER to get $10 off your first order.
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A Stoic Mantra For Your Sh*ttiest Moments (And Other Ancient Wisdom That Holds Up) | Jonathan Haidt
Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger. Jonathan Haidt is a social psychologist at New …
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Plus: how to actually change a habit, how to get distance from negative thoughts, why the spark fades, and whether what doesn't kill you really makes you stronger.
Jonathan Haidt is a social psychologist at New York University's Stern School of Business and the #1 New York Times bestselling author of The Anxious Generation.
He is also the author of the recently re-released The Happiness Hypothesis, and of The New York Times bestsellers The Righteous Mind, and The Coddling of the American Mind (with Greg Lukianoff). He has given four TED talks and been named a TIME100 Health leader.
In this episode we talk about:
- A two-word Stoic mantra that keeps you from suffering twice
- Why willpower alone won't change your habits, and what will
- Tricks for getting distance from negative thoughts
- Why the spark fades, and what actually makes love last
- Whether Buddhist non-attachment can be squared with loving your family
- The growing bipartisan backlash against smartphones, social media and AI
- Whether what doesn't kill you really makes you stronger
- Why ancient wisdom matters more in an age of uncertainty
Related Episodes:
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Additional Resources:
This episode is sponsored by: QUO: Try QUO for free PLUS get 20% off your first 6 months when you go to quo.com/HAPPIER.
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
How To Feel Safer In A Chaotic World | Dr. Raj Panjabi
Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel. Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as …
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Plan for the worst without spiraling, catch trouble early, and turn bad news into fuel.
Dr. Raj Panjabi, MD is the author of Safer: A Playbook—Turning Fear into Action and Crisis into Community. He served as Senior Director for Global Health Security and Biodefense at the White House National Security Council (2022-2023) where he co-led the largest vaccination campaign in history against COVID-19 and U.S. responses to other public health crises, including mpox, influenza and Ebola.
A Harvard Medical School physician, Dr. Panjabi is the co-founder and former CEO of Last Mile Health, which has trained thousands of community health workers to bring care to communities beyond the reach of any health system. One of TIME's 100 Most Influential People in the World and TIME's 50 Most Influential People in Healthcare, twice named to the FORTUNE World's 50 Greatest Leaders list, and to FORBES 250 Most Successful Immigrants, Raj has received the TED Prize, Clinton Global Citizen Award, and World Economic Forum's Social Entrepreneur of the Year award.
In this episode we talk about:
- Why denial is hardwired: the evolutionary roots of normalcy bias
- How pre-mortems and Stoic "premeditation of evils" calm the nervous system
- Setting triggers in advance to avoid both overreacting and underreacting
- Missing his infant daughter's heart failure, and what it taught him
- Fleeing Liberia's civil war
- The three circles of community
- Curiosity over control: asking "what's in the way?" instead of blaming
- Holding your purpose tightly and your plans loosely, especially in a disrupted economy
- Why to embrace uncertainty, and how to come out of it stronger
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Additional Resources:
This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
FIGS Scrubs: Take fifteen percent off your first order at wearfigs.com with the code FigsRx.
OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod
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Adam Grant Says You're Doing Relationships Wrong
Why it's OK to go to bed angry, be awkward, and not like your coworkers. Plus, the three kinds of friends you need and the one-line script that makes hard feedback land. Adam Grant is an organizational …
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Why it's OK to go to bed angry, be awkward, and not like your coworkers. Plus, the three kinds of friends you need and the one-line script that makes hard feedback land.
Adam Grant is an organizational psychologist at the Wharton School, where he has been the top-rated professor for seven straight years. His new book is Vibe: The Secrets of Strong Connections in a Lonely World.
Adam's books have sold millions of copies, he's one of TED's most popular speakers, and his podcast Re:Thinking has over 100 million downloads. He's been recognized as the world's second-most influential management thinker and one of Fortune's 40 Under 40.
In this episode we talk about:
- The four kinds of relationships, and which ones most people are missing
- How to stop replaying awkward conversations in your head
- Why men struggle to make friends
- Turning a pal into a companion, including the haunted house trick
- How to give feedback without putting people on the defensive
- Why "agree to disagree" keeps relationships from handling friction
- Why it's OK to go to bed angry
- Why great teams don't require liking your coworkers or daily office time
Related Episodes:
- Adam Grant on Perfectionism and Procrastination
- Adam Grant on the Science of Potential and Achievement
- Adam Grant on Languishing
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Additional Resources:
This episode is sponsored by: Giving Done Right: If you want your giving to feel intentional and truly meaningful, check out Giving Done Right wherever you listen to podcasts.
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Stressed, Anxious, or Drained at Work? Here's How To Follow Your Energy, Take Smart Risks, and Find Work You Actually Like | Molly Graham
Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie. Molly Graham is the …
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Plus: the only two things you really take with you when you leave a job, why following a great boss beats chasing a hot company, and why she thinks "I've missed the boat" on AI is a lie.
Molly Graham is the host of TED's WorkLife podcast, co-founder of the leadership communities Glue Club and the Guild, and writer of Lessons on Substack.
In this episode we talk about:
- What a flock of starlings can teach you about your career
- Why not having a long-term plan might be your secret advantage
- How to navigate your career when you don't have a map
- Why joy at work might not be a luxury after all
- The simple calendar exercise that reveals what's quietly draining you
- Why being great at something doesn't mean you should keep doing it
- The career currency most of us chronically undervalue
- Why you should follow people instead of rocket ships
- How to spot a "LinkedIn crush" before it steers your next move
- The kind of fear that's actually a green light
- Why your calendar is a war zone of unfortunate yeses
- Molly's antidote to the doom narrative around AI at work
- Why it's not too late to get comfortable with AI
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This episode is sponsored by: BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris
Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips
A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't. Nadia Narain and Katia Narain Phillips are the authors …
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A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't.
Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day. Their most recent book, Glimmers: Tiny Moments to Transform Your Life, was published in January 2026.
In this episode we talk about:
- Why staying calm all the time isn't actually the goal
- The sneaky state that masquerades as rest
- How to find glimmers in even the most ordinary moments
- Why glimmers turn out to be contagious
- The odd little trick for releasing tension you didn't know you carried
- What animals know about stress that we've forgotten
- How your field of vision talks to your nervous system
- Why your chores might be a secret meditation practice
- What rushing does to even the best of intentions
- Why leaving dishes in the sink can be a sign of progress
- The overlooked basics behind so much everyday stress
- Why rest isn't one-size-fits-all
- What it means to reparent yourself
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This episode is sponsored by: Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod.
Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
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Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo
Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students. Brother …
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Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students.
Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing.
Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack.
In this episode we talk about:
- Why we need to hear the same teachings over and over
- What it means to be alive while you're alive
- The hidden gifts of turning toward difficulty
- How to plan for the future without leaving the present
- The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings
- Where our true home really is
- How to accept things without becoming a doormat
- The difference between surrender and giving up
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This episode is sponsored by: Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER.
Additional Resources:
More offerings from Kaira Jewel:
- Beloved Community information (Monastery & Buddhist-Christian meetings)
- On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care
- Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & Disruption
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How To Be Sanely Productive | Oliver Burkeman
The liberation that comes from realizing that you're never going to get everything done. Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently …
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The liberation that comes from realizing that you're never going to get everything done.
Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment.
This episode originally appeared in April 2024.
In this episode we talk about:
- What the term "imperfectionism" means
- The illusion of reaching a point where "everything's done"
- Why there's liberation in seeing how finite we are
- Why small, imperfect actions are more valuable than perfect plans
- Why overplanning is a kind of avoidance
- How to make decisions
- The importance of finishing things
- Who you should develop a taste for problems
- Why effort doesn't always equal value
- Why we need to stop protecting other people's feelings
- And the paradox of mattering immensely and not at all
Related Episodes:
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This episode is sponsored by:
BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.
Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10HAPPIER and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available.
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Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair
You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless. The news is a lot …
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You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless.
The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep.
In this conversation, Pascal Auclair and Dan Harris discuss:
- Why reading the news can be reframed as an act of love — and why that changes everything
- What Buddhism actually says about karma, and whether the bad guys get theirs
- How to balance staying informed with protecting your mental health
- The difference between passive equanimity and wise, engaged action
- How much news is too much — and why the answer is different for everyone
- Why attention itself has become a battleground, and how mindfulness is your best defense
Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app.
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Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase
Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation. devon + nico hase serve as guiding teachers of the online dharma community …
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Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation.
devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership.
In this episode we talk about:
- Why friction in relationships is a feature, not a bug
- The three directions of listening
- Why joy isn't a nice-to-have
- How contemplating death can dissolve everyday irritation
- Whether you're a volcano, a diplomat, or a dodger
- How to rupture like a pro
- Why real patience has teeth
- What it means to walk the high wire in a conflict
Related Episodes:
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Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit Atlas
Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones. Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in …
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Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones.
Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas.
In this episode we talk about:
- The six childhood archetypes that quietly run your adult relationships
- Why the version of you that felt too big or too small never actually grew up
- A simple question to ask yourself the moment old fear takes over
- The surprising link between blame and a feeling you'd rather not name
- What separates jealousy from envy — and why it matters more than you think
- The phrases people use when they're secretly telling you the opposite
- Why setting boundaries feels like betrayal if you were raised a certain way
- The real reason acceptance has to come before change, not after
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This episode is sponsored by: OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER.
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Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
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Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-Barnum
What kids can teach you about how to handle anger, being uptight, and rejection, according to the creator of Recess Therapy. Julian Shapiro-Barnum is a comedian, writer, and interviewer known for Recess …
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What kids can teach you about how to handle anger, being uptight, and rejection, according to the creator of Recess Therapy.
Julian Shapiro-Barnum is a comedian, writer, and interviewer known for Recess Therapy, Celebrity Substitute, and Outside Tonight. He's won seven Webby Awards, was named to the Forbes 30 Under 30, and received a Family Entertainment Award from Variety. His first book is How to Grow Up Without Becoming a Grown-Up.
In this episode we talk about:
- The playground question kids ask that adults are too scared to say out loud
- Why Julian stopped calling it your "inner child" — and what he calls it instead
- The trick for making feelings pass in minutes instead of weeks
- How breaking a rule on purpose can loosen something bigger in you
- The childhood habit that makes rejection sting so much less
- What growing up with five parents taught Julian about talking to anyone
- A tiny physical habit that can snowball into real change
- Why the most viral moment of his career wasn't about wisdom at all
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This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Fitnexa: You can learn more about the FitNexa Somnipods 3 at fitnexa.com and use the code HAPPIER10 for $10 off your order.
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Amanda Knox On: Finding Meaning in Tragedy, Not Needing an Apology, and Refusing to Own What Other People Think
The famed exoneree on making life worth living every day, flipping the narrative on the bad things, and the ancient Japanese practice of kintsugi. Amanda Knox is an exoneree, journalist, comedian, and …
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The famed exoneree on making life worth living every day, flipping the narrative on the bad things, and the ancient Japanese practice of kintsugi.
Amanda Knox is an exoneree, journalist, comedian, and bestselling author of Waiting to Be Heard and FREE: My Search for Meaning. She hosts the podcast Hard Knox and advocates for criminal justice reform and media ethics.
In this episode we talk about:
- The one question Amanda Knox asks herself whenever something bad happens
- Why understanding someone who wronged you can matter more than forgiving them
- What a centuries-old Japanese art form taught Amanda about coming back from being broken
- The mindset shift that got her through years in prison, one day at a time
- Why accepting your life exactly as it is might be the first step to changing it
- The hidden trap inside feeling like a victim
- Why other people's version of you was never actually yours to carry
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Additional Resources:
- Amanda's Resilience series on Waking Up (plus her affiliate link).
- Dan's affiliate link for Waking Up.
This episode is sponsored by: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Function Health: Join at functionhealth.com/HAPPIER and use code HAPPIER25 for a $25 credit.
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The Science Of Emotion Regulation: A Five-Step Plan For Not Losing Your Sh*t | Marc Brackett
Plus: why being your 'best self' isn't about being nice or passive, why regulation starts before things go wrong, and how 'polyregulation' can help you up your game. Marc Brackett, Ph.D. is the author of …
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Plus: why being your 'best self' isn't about being nice or passive, why regulation starts before things go wrong, and how 'polyregulation' can help you up your game.
Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here.
In this episode we talk about:
- Why your "true self" might be the worst version of you
- The five-step process for catching yourself before you explode
- What to tell yourself in the doorway before you walk into a hard moment
- Why breathwork alone won't fix everything you're feeling
- The simple fix for total disengagement in your next Zoom meeting
- Why your best self should never be a doormat
- How to repair after you say the nastiest thing you've ever said
- How to build a go-to strategy before you even need it
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Comedian Josh Johnson On: Handling News Cycle Anxiety, His Insane Work Ethic, and Why AI is BS
Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life. Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP …
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Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life.
Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP award-winner from Louisiana by way of Chicago. He was just named as the newest correspondent on Comedy Central's Emmy & Peabody Award-winning program The Daily Show, where he was previously a writer for the past six years. Johnson is also a former writer and performer on NBC's The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, he is Comedy Central's 'most watched comedian ever' with 40M+ views to date across their platforms.
In this episode we talk about:
- The difference between accepting a problem and simply giving up
- Why some anxiety is a rational response, not overthinking
- How he manages anxiety while covering the news every day on The Daily Show
- A simple trick for judging whether something is actually worth your worry
- What it's like growing up in church (and questioning parts of it as an adult)
- Why he thinks comedy helps people face hard realities instead of avoiding them
- The habit behind posting a new hour of comedy every single week for three years
- Why he believes AI's promised breakthroughs haven't actually shown up
- Why he thinks the public still has power to reject where AI is headed
- The advice about finishing your work that changed how he creates
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The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana Winston
A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think. Diana …
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A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think.
Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence.
In this episode we talk about:
- Why we keep making the same mistakes even after years of practice and therapy
- Four different ways to understand what "awakening" actually means
- A three-part check-in for resetting into the present moment
- A four-step practice for working with a difficult emotion in real time
- How judgment can become a doorway to deeper self-understanding
- Why self-compassion is the foundation of loving anyone else well
- How to access little tastes of transcendence in ordinary daily life
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What's Worth Living For? | Dr. Atul Gawande
A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care …
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A surprisingly uplifting conversation on aging, sickness, and death. Plus: why you get happier as you get older, hard-earned tips for handling tough diagnoses, and how to think about AI in your health care.
Atul Gawande, MD, MPH, is a surgeon, author, and public health innovator. He holds the Fish Chair in Surgery at Brigham and Women's Hospital. He is the Samuel O. Thier Professor of the Practice of Surgery at Harvard Medical School and Professor of the Practice at Harvard T.H. Chan School of Public Health.
Dr. Gawande was Assistant Administrator for Global Health at USAID from 2022-2025. He is a longtime writer for The New Yorker and has written four books: Complications, Better, The Checklist Manifesto, and Being Mortal.
In this episode we talk about:
- Why the best doctors ask patients what matters before choosing treatment
- The simple question that reveals what makes life worth living
- Why patients who get less aggressive care sometimes live longer
- His father's answer to "what's worth living for" changed three times
- Why staying independent and staying safe often pull in different directions
- Research showing people get emotionally calmer, not sadder, as they age
- What happened when the U.S. shut down its global health aid programs
- Why he sees AI as a helpful second opinion, not a replacement, for doctors
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Additional Resources:
- Being Mortal, the book
- Being Mortal, the documentary
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Neal Brennan On: Talking Back to Your Inner Critic, Why Chasing Validation Doesn't Work, and His Harrowing Psychedelic Journeys
The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations. Neal Brennan …
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The legendary comedian says you don't have to be tortured to be an artist, he doesn't need an index card of achievements in his pocket anymore, and even the bad trips have led to good destinations.
Neal Brennan is a three-time Emmy-nominated writer, director, producer, and standup comedian known for his critically acclaimed Netflix specials 3 Mics, Blocks, and Crazy Good and for co-creating Comedy Central's iconic Chappelle's Show. He also hosts the hit Blocks podcast, where he talks with guests about their own personal blocks.
In this episode we talk about:
- Talking back to your inner critic
- Why the worst psychedelic trips might do more good than the beautiful ones
- The myth that comedians have to be miserable to be funny
- The "decoy" that keeps smart people chasing validation forever
- Why achievement became Neal's most embarrassing addiction
- What Neal wants now that success wasn't enough
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Top 10 Practices for Resetting Your Time, Space, Body, Inner Critic, and Social Life | Laurie Santos and Gretchen Rubin
How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing." Laurie Santos is the Chandrika …
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How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing."
Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch.
Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin.
In this episode we talk about:
- Why your intuitions often make stuckness worse, not better
- The difference between mindless drift and mindful, deliberate delay
- How to treat resistance as useful data instead of laziness
- Kristin Neff's three-part framework for practicing real self-compassion
- Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck
- Why clearing physical space creates a felt sense of agency
- The "liking gap" and why reaching out matters more than you think
- How to satisfice instead of optimize when a decision feels stuck
Related Episodes:
Past appearances of Gretchen and Laurie
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The Science Of Building The Life You Want | Arthur Brooks
Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable. Professor and writer Arthur …
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Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable.
Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.
In this episode we talk about:
- Myth busting about happiness
- The three macronutrients of happiness
- The perils of pursuing pleasure
- How to be effectively and wisely ambitious
- How to ascertain if you have meaning in your life
- How to manage your emotions
- The difference between healthy and unhealthy envy
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The Psychology Of Success | Guy Raz
A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions. Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I …
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A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.
Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history."
We talk about:
- The challenge – and gift – of failure
- Getting comfortable with discomfort and risk
- The notion of luck
- The balance between your relationships and your work
- Why scale isn't always the answer
- Success vs. happiness
- And much more
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When Life's Not Working, Don't Try Harder. Change Your Situation Instead. | Angela Duckworth
How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone. Angela Duckworth is the Rosa Lee and …
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How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone.
Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best.
In this episode we talk about:
- Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move
- The Gallup study showing where teens keep their phones predicts their grades
- How to identify what's actually within your control versus truly fixed
- Angela's own marriage crisis during the 2008 financial collapse, and what saved it
- Why "trying harder" can sometimes make a bad situation worse, not better
- One reason Alcoholics Anonymous works for so many people in recovery
- How reaching out to strangers for advice can change your entire career path
- Why surrounding yourself with the right peers matters more than we admit
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The Science of Habit Change, Why GLP-1s are Disrupting It, and How To Use It To Have Better Conversations | Charles Duhigg
There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 …
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There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others.
Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco.
In this episode we talk about:
- The cue-routine-reward framework that underlies every habit, good or bad
- The "golden rule" of habit change
- What "keystone habits" are and how to identify them in your own life
- Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise"
- The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others
- Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything
- Meta-conversations: asking your partner what they actually need before you respond
Related Episodes:
- The Science of Effective Communication | Charles Duhigg
- Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari
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Sara Bareilles On: The Feelings You Fear Might Destroy You, What Antidepressants Actually Did to Her Creativity, and Why There's Nothing to Fix
Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public. Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three …
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Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public.
Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief.
In this episode we talk about:
- Grief is a shortcut to the truth — it strips away distraction and forces presence
- "Name it to tame it" — putting feelings into words reduces their power
- Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself"
- The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured
- "Nothing to fix" — acceptance as a countercultural act in an era of optimization
- Acceptance isn't resignation — you can surrender to what is and still take compassionate action
- Grief of country: loving America and mourning what it's becoming aren't mutually exclusive
- Social media distorts your experience of reality — have your experience of the world in the world
Sara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide.
Related Episodes:
- Sara Bareilles: Anxiety, Anger and Art (2021)
- How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025)
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Additional Resources:
Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary.
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How To Handle AI Anxiety: A Computer Scientist and a Buddhist Teacher On Managing Uncertainty | Cal Newport & Matthew Brensilver
Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide. Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding …
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Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide.
Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast.
Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science.
In this episode we talk about:
- What really happened when an AI agent hacked a company while running a test
- Why one Silicon Valley belief system may be fueling AI panic more than the tech itself
- Why senior programmers are quietly going back to writing code by hand
- Where Cal draws the line on using AI to help you write versus write for you
- Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life
- Buddhist advice on being with this unprecedented moment
- How stabilizing your mind makes acceptance possible, and how to do it
- Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to face
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Longevity Secrets (And Controversies) From The Blue Zones | Dan Buettner
Insights from the places on the planet where people apparently live the longest and healthiest lives. Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of …
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Insights from the places on the planet where people apparently live the longest and healthiest lives.
Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.
In this episode we talk about:
- The origin story of the Blue Zones
- The nine common denominators, or Power Nine, to longevity.
- The surprising information about much maligned foods such as pasta and bread
- Why trying to pursue good health can actually work against you
- Why the single most important factor in longevity isn't advertised on instagram
- Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally
- And some of the critiques and controversies surrounding his work
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Additional Resources:
- Link to Buettner's collaborators' response on demographics: https://academic.oup.com/gerontologist/article/65/12/gnaf246/8381533?login=false
- Saul Newman's critique of Blue Zones methodology: https://www.biorxiv.org/content/10.1101/704080v3
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The Evidence for Aliens, the Afterlife, Bigfoot, Sea Monsters, and More | Miguel Sancho
An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about. Miguel …
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An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about.
Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There.
In this episode we talk about:
- How to walk the line between skepticism and credulity
- Why most UFO footage falls apart under scrutiny
- The scientific case for Bigfoot
- Why kids who remember past lives are hard to dismiss
- How to spot a fraudulent psychic
- Pascal's "God-shaped hole"
- What unexplained ancient rock structures reveal about our history
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You Can Stop Fixing Yourself: Buddhist Advice on Boundaries, Rituals, and Dropping Your Self-Aggression | Susan Piver
Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes). Susan Piver is a 30 year student of Tibetan …
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Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes).
Susan Piver is a 30 year student of Tibetan Buddhism, New York Times bestselling author, and founder of The Open Heart Project, an online meditation community with close to 20,000 members. Her latest book is Inexplicable Magic: Meditation for Mystics.
In this episode we talk about:
- Why meditation's real payoff can't be explained
- The crucial difference between mindfulness and awareness
- Why you can't think your way into oneness
- The seven daily habits of a modern "mystic"
- Why boundaries are essential to a spiritual life
- Susan's unglamorous trick for building real confidence
- Why trying to fix yourself backfires
- The secret to attracting inspiration
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You Can Get Through It: How to Handle the Hardest Things That Will Ever Happen to You | Dr. Lucy Hone
Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss. Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a …
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Why the five stages of grief are a myth, a go-to phrase for when everything's falling apart, and three steps for getting through loss.
Dr. Lucy Hone is an adjunct fellow at the University of Canterbury and a sought-after professional speaker, a bestselling author, and an award-winning internationally published science educator. She is regularly featured in international media, including in The Guardian, Hidden Brain, and The Washington Post. Dr. Hone is a columnist for Psychology Today.
In this episode we talk about:
- A three-step recipe for getting through any major loss
- Why the five stages of grief are a myth
- The surprising research on who supports grievers best (hint: pets)
- Living losses vs. death losses — and why ranking grief doesn't help
- What it means to have your "assumptive world" shattered
- Rebuilding identity after loss: answering "who am I now?"
- Finding self-compassion through "real, not perfect," not perfectionism
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