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

About this episode

<p dir="ltr">Plus: maximizing the benefits of sleep, exercise, and meditation.</p> <p dir="ltr">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.</p> <p dir="ltr"><a href="https://amishi.com/">Amishi Jha, PhD</a> 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 <a href="https://a.co/d/01fyGGay">Peak Mind</a> and the creator of the app <a href= "https://peakmind.media/">Pushups for the Mind</a>.</p> <p dir="ltr"><a href="https://www.wendysuzuki.com/">Wendy Suzuki, PhD</a> 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 <a href= "https://www.wendysuzuki.com/the-book-healthy-brain-happy-life">Healthy Brain, Happy Life</a> and <a href= "https://www.wendysuzuki.com/good-anxiety">Good Anxiety</a>.<br /> <br /> In this episode:</p> <ul> <li dir="ltr" role="presentation">What neuroplasticity is, and why your brain is not fixed</li> <li dir="ltr" role="presentation">How exercise changes your brain, including mood, memory, and attention</li> <li dir="ltr" role="presentation">Reframing the burden of optimization </li> <li dir="ltr" role="presentation">The minimum effective dose for meditation to improve attention</li> <li dir="ltr" role="presentation">Why sleep is essential for memory, brain cleanup, and long-term brain health</li> <li dir="ltr" role="presentation">The myth of multitasking</li> <li dir="ltr" role="presentation">How anxiety can be used as a tool instead of just something to avoid</li> <li dir="ltr" role="presentation">How your daily habits are shaping the brain you'll have tomorrow</li> </ul> <p dir="ltr">Get the 10% with Dan Harris app <a href= "https://app.danharris.com/membership">here</a><br /> Sign up for Dan's free newsletter <a href= "http://www.danharris.com/">here</a><br /> Follow Dan on social: <a href= "https://bit.ly/3tGigG5">Instagram</a>, <a href= "https://bit.ly/3FOA84J">TikTok</a><br /> Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p dir="ltr">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. <a href= "https://www.92ny.org/event/dan-harris-with-allison-gilbert">Register here.</a></p> <p dir="ltr">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. <a href= "https://www.eomega.org/workshops/meditation-party#9851">Register here.</a> </p> <p>This episode is sponsored by:<br /> <strong>Gainbridge</strong> — Guaranteed-rate financial products with no hidden fees. Learn more at <a href= "https://www.gainbridge.com">https://www.gainbridge.com</a><br /> <strong>Warby Parker</strong> — Prescription glasses, contacts, and sunglasses with virtual try-on. Buy one prescription pair and get 20% off additional pairs at <a href= "https://www.warbyparker.com/happier">https://www.warbyparker.com/happier</a><br /> <strong>BetterHelp</strong> — Online therapy, matched to your needs. Get 10% off your first month at <a class= "underline underline underline-offset-2 decoration-1 decoration-current/40 hover:decoration-current focus:decoration-current" href= "https://www.betterhelp.com/happier">https://www.betterhelp.com/happier</a></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href= "https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p>