10% Happier with Dan Harris

The Science of Optimal Performance—at Work and Beyond | Daniel Goleman

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>How to boost productivity, empathy, and focus, while reducing burnout. From the godfather of Emotional Intelligence. </p> <p><br /></p> <p>If you have any degree of ambition, one of the things you probably think about is how to perform at your best, or somewhere close, every day. How to keep your energy up. How to get into flow. How to stay focused and productive. How to play well with others.</p> <p><br /></p> <p>Daniel Goleman— his friends call him Danny—-has been thinking and writing about optimal performance for decades. He's perhaps best known for his book, Emotional Intelligence. He's a Harvard trained psychologist who also wrote in the New York Times for a while. And in his youth, he spent many years studying meditation in Asia, alongside many of today's most intellectual meditation teachers like Joseph Goldstein and Sharon Salzberg.</p> <p><br /></p> <p>He's got a new book called <a href= "https://bookshop.org/p/books/optimal-how-to-sustain-personal-and-organizational-excellence-every-day-daniel-goleman/20589406?aid=96317&ean=9798212896375&listref=books-on-ten-percent-happier" rel="noopener noreferrer" target="_blank"><em>Optimal: How to Sustain Personal and Organizational Excellence Every Day</em></a>, co-written with Cary Cherniss.</p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to train your mind for optimal states</li> <li>How to reduce burnout</li> <li>How to develop and deploy empathy in a work setting</li> <li>How to give feedback</li> <li>A productivity hack that involves only doing the easy stuff</li> <li>The 4 parts of emotional intelligence—and how to get better at each</li> <li>And the future of EI in a world of AI</li> </ul> <p><br /></p> <p>This episode kicks off the latest installment of our occasional series, Sanely Ambitious. Over the next two weeks, we will be posting episodes on: how to focus in the midst of a pandemic of distraction, how to fail well, and when to quit. It's a great lineup. </p> <p><br /></p> <p>Daniel Goleman's <a href= "http://danielgolemanemotionalintelligence.com" rel= "noopener noreferrer" target="_blank">online Emotional Intelligence Program</a></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><a href= "https://art19.com/shows/4695c3c0-9a34-436f-a807-ea4787d273ab/episodes/77465396-4fbb-43ca-97fc-7b76675fb433" rel="noopener noreferrer" target="_blank"><strong>A Radical Approach to Productivity, Self-Compassion Series | Jocelyn K. Glei</strong></a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/dan-clurman-and-mudita-nisker-494" rel="noopener noreferrer" target="_blank"><strong>#494. How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker</strong></a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/daniel-goleman-repost" rel="noopener noreferrer" target="_blank"><strong>The Science of Emotional Intelligence | Daniel Goleman</strong></a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523" rel="noopener noreferrer" target="_blank"><strong>#523. A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman</strong></a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/brene-brown-436" rel="noopener noreferrer" target="_blank"><strong>#436. Brené Brown Says You're Doing Feelings Wrong</strong></a></p> <p><br /></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/daniel-goleman-716</a></p>

Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>----</p> <p>The author/podcaster talks about her nonnegotiables at a delicate time in her life.</p> <p><br /></p> <p>Glennon Doyle is an author, activist, and the founder of Together Rising. She hosts the We Can Do Hard Things podcast and wrote the #1 New York Times bestseller <em>Untamed</em>, a Reese's Book Club selection, which has sold nearly three million copies. </p> <p><br /></p> <p>Photo Credit: Alexandra Hedison</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The concept of embodiment</li> <li>Undoing harmful deep conditioning around hustle and diet culture</li> <li>The role of Internal Family Systems in Glennon's life</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <ul> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/adrienne-maree-brown-458" rel="noopener noreferrer" target="_blank">You Don't Have to be Miserable While Doing Important Work | adrienne maree brown</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/sonya-renee-taylor-369" rel="noopener noreferrer" target="_blank">How To End The War With Your Body | Sonya Renee Taylor</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-repost" rel="noopener noreferrer" target="_blank">The Anti-Diet | Evelyn Tribole</a></li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target="_blank">https://www.</a><a href= "http://tenpercent.com/tph/podcast-episode/joseph-goldstein-598" rel="noopener noreferrer" target= "_blank">tenpercent.com/tph/podcast-episode/</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></li> </ul> <p><br /></p>

How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Plus, provocative and practical ideas about actually enjoying exercise, the real relationship between weight and health, the problem with weight loss, the morality of food, feeding your kids, and who "the real bad guy" is.</p> <p>Virginia Sole-Smith is the bestselling author of <a href= "https://virginiasolesmith.com/books/fat-talk-parenting-in-the-age-of-diet-culture/" rel="noopener noreferrer" target="_blank"><em>Fat Talk: Parenting in the Age of Diet Culture</em></a> and <a href= "https://virginiasolesmith.com/books/the-eating-instinct-food-culture-body-image-and-guilt-in-america/" rel="noopener noreferrer" target="_blank"><em>The Eating Instinct: Food Culture, Body Image and Guilt in America</em></a>. She also writes the <em>Burnt Toast</em> newsletter, hosts the Burnt Toast Podcast, and frequently contributes to <em>The New York Times</em> and other publications.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The actual connections between health and body size</li> <li>The severe limitations of many of the most popular approaches to weight loss</li> <li>Nuanced strategies for disentangling from diet culture</li> <li>How to exercise without a hidden agenda of trying to wrench your body into a specific shape</li> <li>The idea that food doesn't have a moral value</li> <li>The relationship between men, exercise, food, and diet culture</li> <li>How our kids are getting caught up in diet culture, and what parents can do about it</li> <li>What Virginia's smartest critic would say about her contentions</li> <li>Her take on Ozempic</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/cara-lai-612" rel= "noopener noreferrer" target="_blank">Dharma teacher Cara Lai on mindfulness and exercise</a></li> <li>Jud Brewer on "The Hunger Habit"</li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-repost" rel="noopener noreferrer" target="_blank">Evelyn Tribole on "The Anti-Diet"</a></li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/virginia-sole-smith</a></p>

The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Dr. Jud breaks down how habits work and how to change them. Plus, insights on stress, boredom, mindfulness, pleasure, satisfaction, and contentment.</p> <p>Judson Brewer M.D., Ph.D., is an internationally renowned addiction psychiatrist and neuroscientist and a bestselling author. He is a professor in the School of Public Health and Medical School at Brown University. His new book is called <em>The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The scientific evidence behind Dr. Jud's approach </li> <li>The difference between satisfaction and contentment</li> <li>The difference between hedonic and homeostatic hunger</li> <li>Why changing behavior may not require you to dig into your past</li> <li>"Unforced freedom of choice"</li> <li>The "bigger better offer"</li> <li>The "pleasure plateau"</li> <li>Habits vs. addictions</li> <li>"The hunger test" </li> <li>The Buddha's advice on eating</li> <li>Whether or not we can still eat gummy worms</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/judson-brewer-530" rel="noopener noreferrer" target="_blank">Dr. Jud's anxiety Q&A</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/judson-brewer-329" rel="noopener noreferrer" target="_blank">Dr. Jud on anxiety as a habit</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/jud-brewer-258" rel="noopener noreferrer" target="_blank">Dr. Jud on addiction and bad habits</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-repost" rel="noopener noreferrer" target="_blank">Evelyn Tribole on intuitive eating</a></li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/jud-brewer-hunger</a></p>

How to Keep Going When Things Get Hard | Bryan Stevenson

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Have you already bailed on your resolutions? Where are you on your other life goals? This episode is a master class on sticking with it, no matter what.</p> <p>Bryan Stevenson is a public interest lawyer who has dedicated his career to helping the poor, the incarcerated, and the condemned. He is the founder and Executive Director of the Equal Justice Initiative, based in Montgomery, Alabama—an organization that has won major legal challenges eliminating excessive and unfair sentencing, as well as reversals, relief, or release from prison for over 140 wrongly condemned prisoners on death row. He is the author of the bestselling memoir <em>Just Mercy</em>, which was made into a feature film, and the subject of an HBO documentary, <em>True Justice.</em> He is also a MacArthur "Genius," a graduate of Harvard Law School, and a recipient of over 50 honorary doctoral degrees from institutions like Yale, Princeton, and Oxford University.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Bryan's "non-negotiables," including exercise, music, and mindfulness</li> <li>The necessity of "proximity"</li> <li>How he manages fear, anger, and hatred</li> <li>How he cultivates hope and faith in the face of overwhelming odds</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/father-gregory-boyle-489" rel="noopener noreferrer" target="_blank">Father Gregory Boyle on Conquering Hatred with Love</a></li> <li><a href= "https://www.tenpercent.com/podcast-playlists/non-negotiables" rel= "noopener noreferrer" target="_blank">Other guests in our "Non-Negotiables" series, including Jon Kabat-Zinn, Esther Perel, and Bill Hader</a></li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/bryan-stevenson</a></p>

Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Chödrön also talks about how to deal with difficult people, set boundaries, and keep a sense of humor in the face of our human foibles and failings.</p> <p><br /></p> <p><a href="https://pemachodronfoundation.org/about/pema-chodron/" rel="noopener noreferrer" target="_blank">Pema Chödrön</a> was born Deirdre Blomfield-Brown in New York City. In her mid-thirties, Ani Pema met and studied with Lama Chime Rinpoche, becoming a novice nun in 1974 in London. She received ordination from His Holiness the Sixteenth Karampa during that time. Pema first met her root guru, the teacher with whom she had the most profound connection, Chögyam Trungpa Rinpoche, in 1972, and she studied closely with him until his death in 1987. In 1984, at the behest of Chögyam Trungpa Rinpoche, Ani Pema moved from Boulder, Colorado to Cape Breton, Nova Scotia to be the director of Gampo Abbey. She currently teaches throughout the United States and Canada and continues her studies and meditative retreat under the guidance of Venerable <a href= "https://www.shambhala.com/authors/g-n/dzigar-kongtrul.html" rel= "noopener noreferrer" target="_blank">Dzigar Kongtrul Rinpoche</a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How to deal with difficult people and set boundaries</li> <li>Having a sense of humor about our own foibles and failings </li> <li>Keeping a sense of ok-ness in the face of whatever happens </li> <li>Why coming from a place of love doesn't preclude us from getting angry or standing up for what we believe in</li> <li>Keeping a sense of humor when we're setting intentions or taking a vow so we don't set ourselves up for failure</li> <li>The actual language of the Bodhisattva vow and why admitting how vast and impossible it is to achieve can actually be empowering</li> <li>Why putting others first doesn't mean leaving yourself out of the equation </li> <li>How healing yourself can affect your relationships with other people and create a virtuous circle </li> <li>Taking a "one person at a time" approach to suffering</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/podcast-playlists/the-dalai-lamas-guide-to-happiness" rel="noopener noreferrer" target="_blank">The Dalai Lama's Guide To Happiness</a></p> <p><br /></p> <p><strong>Full Shownotes:</strong><a href= "https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/pema-chodron-2024</a></p>

How to Start (Restart, or Upgrade) Your Meditation Practice: A Master Class | Jon Kabat-Zinn

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Kabat-Zinn on the nitty gritty practicalities of starting a practice, being fully present with no agenda, and letting go of "the story of me."</p> <p><br /></p> <p><a href="https://jonkabat-zinn.com/" rel="noopener noreferrer" target="_blank">Jon Kabat-Zinn,</a> PhD, is professor of medicine emeritus at the University of Massachusetts Medical School. Back in the 1970s, he came up with something called Mindfulness-Based Stress Reduction, or MBSR, which is a secular way of teaching Buddhist meditation. He's written <a href= "https://jonkabat-zinn.com/offerings/books/" rel= "noopener noreferrer" target="_blank">many books</a>, including <em>Full Catastrophe Living</em>; <em>Wherever You Go, There You Are</em>; and <em>Coming to Our Senses</em>. His latest book is called <em>Mindfulness Meditation for Pain Relief.</em></p> <p><br /></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The nitty gritty practicalities of starting a practice</li> <li>How he's learned to be more relaxed about his practice—including advocating for meditating in bed  </li> <li>How to practice being fully present with no agenda </li> <li>How investigating your motivations—something most people don't do— can help you be more mindful </li> <li>How to practice letting go of "the story of me"</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-580" rel="noopener noreferrer" target="_blank">Tripping Out with a Legend: Jon Kabat-Zinn on Pain vs. Suffering, Rethinking Your Anxiety, and the Buddha's Teaching in a Single Sentence</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-223" rel="noopener noreferrer" target="_blank">Jon Kabat-Zinn | Meditation as a Love Affair</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-75" rel="noopener noreferrer" target="_blank">Jon Kabat-Zinn, Creator of Mindfulness-Based Stress Reduction</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn" rel="noopener noreferrer" target="_blank"></a><a href= "https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-2024" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/jon-kabat-zinn-2024</a></p>

Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>The star of SNL and Barry discusses how he channels his anxiety into his work. Plus, an imitation of Joseph Goldstein.</p> <p><br /></p> <p>Bill Hader has made the transition from being a master of stand-out characters and impressions on eight seasons of <em>Saturday Night Life</em> to becoming a true multi-hyphenate by creating, directing, writing, producing and starring as a burned-out assassin trying to break into Hollywood as an actor in HBO's award-winning and critically lauded dark comedy, <em>Barry</em>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How Bill deals with anxiety</li> <li>His panic attack on live television</li> <li>His love of directing and the importance of having the right collaborators</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong><a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target="_blank">https://www.</a><a href= "http://tenpercent.com/tph/podcast-episode/bill-hader" rel= "noopener noreferrer" target= "_blank">tenpercent.com/tph/podcast-episode/bill-hader</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></p>

Esther Perel on the One Thing That Will Improve the Quality of Your Life

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>----</p> <p>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.</p> <p><br /></p> <p><a href="https://www.estherperel.com/" rel="noopener noreferrer" target="_blank">Esther Perel</a> 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, <a href= "https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641" rel="noopener noreferrer" target="_blank"><em>Mating in Captivity</em></a> and <a href= "https://www.amazon.com/The-State-of-Affairs-Esther-Perel-audiobook/dp/B072W97SV2/?_encoding=UTF8&pd_rd_w=t4neG&content-id=amzn1.sym.cf86ec3a-68a6-43e9-8115-04171136930a&pf_rd_p=cf86ec3a-68a6-43e9-8115-04171136930a&pf_rd_r=142-8169406-0056001&pd_rd_wg=nGO8O&pd_rd_r=b1106fab-800f-4c75-86cd-83e83bc9f834&ref_=aufs_ap_sc_dsk" rel="noopener noreferrer" target="_blank"><em>The State of Affairs</em></a>, are huge bestsellers. Esther is also the host of the hit podcast <a href= "https://podcasts.apple.com/us/podcast/where-should-we-begin-with-esther-perel/id1237931798" rel="noopener noreferrer" target="_blank">Where Should We Begin?</a></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to get around the obstacles that hinder connection with other people </li> <li>The role of conflict in relationships and why we shouldn't be afraid of it</li> <li>Ways to get better at experiencing anxiety or discomfort so that you can better handle the ups and downs of life</li> <li>And the simple thing you can do right now to make yourself happier </li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/david-rosmarin" rel="noopener noreferrer" target="_blank">Can Anxiety Be a Gift? | Dr. David Rosmarin</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/robert-waldinger-549" rel="noopener noreferrer" target="_blank">Lessons From the World's Longest Scientific Study of Happiness | Dr. Robert Waldinger</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/esther-perel-464" rel="noopener noreferrer" target="_blank">How to Keep Friendships From Imploding | Esther Perel</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/esther-perel" rel= "noopener noreferrer" target="_blank">Mating in Captivity | Esther Perel</a></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/esther-perel-236" rel="noopener noreferrer" target="_blank">Love in the Time of COVID | Esther Perel</a></p> <p><br /></p> <p><a href= "https://www.estherperel.com/courses/turning-conflict-into-connection" rel="noopener noreferrer" target="_blank">Esther Perel: Turning Conflict Into Connection</a></p> <p><a href="https://www.youtube.com/watch?v=n9JsSh8mJnw" rel= "noopener noreferrer" target="_blank">Esther Perel on the Other A.I.: Artificial Intimacy (SXSW 2023)</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/esther-perel-non-negotiables</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></p>

The Science of Making — and Keeping — New Year's Resolutions | Hal Hershfield

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>----</p> <p>A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond).</p> <p><br /></p> <p><a href="https://www.halhershfield.com/" rel= "noopener noreferrer" target="_blank">Hal Hershfield</a> is a professor of marketing, behavioral decision-making, and psychology at UCLA's Anderson School of Management, and the author of <a href= "https://www.amazon.com/Your-Future-Self-Tomorrow-Better-ebook/dp/B0BH4LL53X" rel="noopener noreferrer" target="_blank"><em>Your Future Self: How to Make Tomorrow Better Today</em></a>. His research on future selves has been featured in the <em>New York Times</em>, the <em>Wall Street Journal</em>, the <em>Washington Post</em>, as well as the <em>Harvard Business Review</em> and <em>Psychology Today</em>. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What he means by a future self, and why thinking about your future self will help you make better decisions</li> <li>How to think about your future self without neglecting the present moment</li> <li>The importance of commitment devices, and what they are — including some which you can even adopt right now</li> <li>The importance of breaking down big goals to make them achievable</li> <li>How to reframe commitments so that you actually stick to them</li> <li>The role of mental time travel to help you actually do what you say you want to do</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/katy-milkman-345" rel="noopener noreferrer" target="_blank">How to Change Your Habits | Katy Milkman</a></p> <p><a href= "https://art19.com/shows/ten-percent-happier/episodes/473349a6-a0c8-4c01-a178-c8ac80923917" rel="noopener noreferrer" target="_blank">Atomic Habits | James Clear</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/hal-hershfield</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></li> </ul> <p><br /></p>

How to Actually Be Present | Matthew Brensilver

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Tackling one of the best known contemplative clichés: being in the present moment and "inhabiting the now."</p> <p><br /></p> <p><a href="https://www.matthewbrensilver.org/" rel= "noopener noreferrer" target="_blank">Matthew Brensilver</a>, 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.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>What being present actually means </li> <li>What to do when Buddhist teachings or meditation instructions feel out of reach</li> <li>What to do when a memory arises in meditation, especially a difficult one </li> <li>The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction</li> <li>The benefits of going on meditation retreats</li> <li>Distinguishing between true alarms and false alarms</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-415" rel="noopener noreferrer" target="_blank">Why Self-Hatred Makes No Sense | Matthew Brensilver</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/matthew-brensilver-rerun-2023</a></p> <p><br /></p>

For the Burned Out, Fried, and Exhausted | Emily &amp; Amelia Nagoski

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>A slew of evidence-based, ready-to-try-today interventions we can use to "complete the stress cycle."</p> <p><br /></p> <p><a href="https://www.emilynagoski.com/" rel= "noopener noreferrer" target="_blank">Emily Nagoski</a> is the award-winning author of the New York Times bestseller <a href= "https://www.simonandschuster.com/books/Come-As-You-Are-Revised-and-Updated/Emily-Nagoski/9781982165314" rel="noopener noreferrer" target="_blank"><em>Come as You Are: The Surprising New Science That Will Transform Your Sex Life</em></a>. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She's also the co-author of <a href= "https://www.penguinrandomhouse.com/books/592377/burnout-by-emily-nagoski-phd-and-amelia-nagoski-dma/" rel="noopener noreferrer" target="_blank"><em>Burnout: The Secret To Unlocking The Stress Cycle</em></a>.   </p> <p><br /></p> <p>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 <a href= "https://www.penguinrandomhouse.com/books/592377/burnout-by-emily-nagoski-phd-and-amelia-nagoski-dma/" rel="noopener noreferrer" target="_blank"><em>Burnout: The Secret To Unlocking The Stress Cycle</em></a></p> <p><br /></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The three characteristics of burnout</li> <li>The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress</li> <li>What they call the "real enemy"</li> <li>How to create a "bubble of love"</li> <li>The evidence-based interventions you can try right away </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/modupe-akinola-373" rel="noopener noreferrer" target="_blank">Optimizing Your Stress | Modupe Akinola</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/nagoski-2023-rerun</a></p> <p><br /></p>

The Science of Training Your Attention | Dr. Amishi Jha

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>How to stay focused, fight distraction, and function at your peak.</p> <p><br /></p> <p><a href="https://amishi.com/" rel="noopener noreferrer" target= "_blank">Dr. Amishi Jha</a> 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, <a href="https://amishi.com/books/peak-mind#order" rel= "noopener noreferrer" target="_blank"><em>Peak Mind</em></a>. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>What peak mind is</li> <li>Why meta awareness is important to practice and achieve peak mind</li> <li>The suite of mindfulness-based attention training practices</li> <li>Why humans developed attention in the first place</li> <li>Using the flashlight and floodlight metaphors to help us understand different types of attention</li> <li>The mental pushup for attention: focus, notice, and redirect</li> <li>The attention benefits for high stress populations who engage in contemplatives practices</li> <li>Multitasking vs. monotasking</li> <li>The real life and death consequences of confirmation bias</li> <li>Part of the reason why we may be experiencing a crisis of attention </li> <li>Giving our mind the freedom to choose where it goes next</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/johann-hari-439" rel="noopener noreferrer" target="_blank">Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/amishi-jha-rerun-2023</a></p> <p><br /></p>

5 Ways To Get Over Yourself | Pascal Auclair

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Understanding the Buddhist concept of "the five aggregates."</p> <p><br /></p> <p><a href="https://www.pascalauclair.org/#apropos" rel= "noopener noreferrer" target="_blank">Pascal Auclair</a> 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.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How the five aggregates got Auclair hooked on Buddhist practice and philosophy</li> <li>The five aggregates as a way to work with difficulty</li> <li>Living with the non-negotiable prospect of dying</li> <li>Paying attention to pleasant, unpleasant, and neutral feeling tone</li> <li>Meditation training as a way to understand that experiences are conditional</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><br /></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-508" rel="noopener noreferrer" target="_blank">Seven Buddhist Ingredients for a Happy Mind | Pascal Auclair</a></p> <p><a href="https://dharmaseed.org/" rel="noopener noreferrer" target="_blank">Dharma Seed</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-2023" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/pascal-auclair-rerun-2023</a></p>

From Happier with Gretchen Rubin | The Happiness Project: Revisited

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>Next year marks the fifteenth anniversary of Gretchen Rubin's #1 <em>New York Times</em> bestselling book, <em>The Happiness Project.</em> 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. </p> <p><a href= "https://the-happiness-project-revisited.thinkific.com/courses/thehappinessprojectrevisited?utm_campaign=thpr-partner&utm_source=dan-harris&utm_medium=podcast" rel="noopener noreferrer" target="_blank">You can learn more and sign up here</a>—plus, get 30% off through December 31st with code THPR30DEC.</p> <p><br /></p> <p><br /></p>

The Anti-Diet | Evelyn Tribole

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>The interview that changed the way Dan relates to food. </p> <p> </p> <p><a href="https://www.evelyntribole.com/" target="_blank" rel= "noopener noreferrer">Evelyn Tribole</a>, MS, RD, CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written <a href= "https://www.evelyntribole.com/evelyns-books/" target="_blank" rel= "noopener noreferrer">ten books</a> including the bestsellers <em>Healthy Homestyle Cooking</em> and <em>Intuitive Eating</em> (co-author). Her newest book is the <a href= "http://amzn.to/2g3duIc" target="_blank" rel= "noopener noreferrer"><em>Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship with Food</em></a>.</p> <p> </p> <p><strong>In this episode we talk about:</strong></p> <p> </p> <ul> <li>How meditation practice and intuitive eating are similar</li> <li>The difference between mindful eating and intuitive eating</li> <li>Why gentle nutrition is the last principle of intuitive eating</li> <li>How to rethink negative body image</li> <li>Why you can't tell how healthy a person is by looking at their body</li> <li>Why it's important not to talk about food in moralistic terms</li> <li>How to make peace with and rethink our relationship with food</li> </ul> <p> </p> <p> </p> <p><strong>Related Episodes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/christy-harrison-401" target="_blank" rel="noopener noreferrer">How to Embrace the Anti-Diet | Christy Harrison</a></p> <p> </p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" target="_blank" rel= "noopener noreferrer"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" target="_blank" rel= "noopener noreferrer"><strong>Instagram</strong></a><strong>,</strong> <a href="https://bit.ly/3FOA84J" target="_blank" rel= "noopener noreferrer"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" target="_blank" rel= "noopener noreferrer"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" target="_blank" rel= "noopener noreferrer"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" target="_blank" rel= "noopener noreferrer"><strong>Anxiety</strong></a><strong>,</strong> <a href="https://spoti.fi/3MjtMxF" target="_blank" rel= "noopener noreferrer"><strong>Sleep</strong></a><strong>,</strong> <a href="https://spoti.fi/3QvyA5J" target="_blank" rel= "noopener noreferrer"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" target="_blank" rel= "noopener noreferrer"><strong>Most Popular Episodes</strong></a></p> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/tph/podcast-episode/evelyn-tribole-rerun-2023</a></p> <p> </p>

How to Set Boundaries | Nedra Glover Tawwab

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>A comprehensive strategy for setting and maintaining boundaries—and respecting other people's boundaries.</p> <p><a href="https://www.nedratawwab.com/" rel="noopener noreferrer" target="_blank">Nedra Glover Tawwab</a>, MSW, LCSW, is the author of bestsellers <a href="https://www.nedratawwab.com/drama-free" rel="noopener noreferrer" target="_blank"><em>Drama Free</em></a> and <a href="https://www.nedratawwab.com/set-boundaries-find-peace" rel="noopener noreferrer" target="_blank"><em>Set Boundaries, Find Peace</em></a>. 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, <a href="http://www.kaleidoscopecounselingpllc.com/" rel= "noopener noreferrer" target="_blank">Kaleidoscope Counseling</a>. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The definition of boundaries</li> <li>Leading with love when it comes to boundary setting</li> <li>Tawwab's taxonomy of boundaries</li> <li>How to summon the courage to set and maintain boundaries, even when it's hard</li> <li>How to respect other people's boundaries, even when they aren't clear about what they might be </li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-559" rel="noopener noreferrer" target="_blank">How to Handle Family Drama | Nedra Glover Tawwab</a></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/nedra-glover-tawwab-2023-rerun</a></p>

Kelly Ripa On: The Upside of Anxiety, the Case for Marriage Counseling, and Growing Older in Public

<p>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.</p> <p><br /></p> <p>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, <em>Long-Winded Short Stories</em> and the host of her new podcast "<a href="https://www.milojo.com/letstalk" rel= "noopener noreferrer" target="_blank">Let's Talk Off-Camera</a>" on Stitcher Podcasts.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What it's like to work with her husband </li> <li>The value of marriage counseling, even when you're not on the cusp of divorce</li> <li>Her resistance to meditation, and what she does instead</li> <li>The upsides of anxiety</li> <li>Her surprising fear of public speaking</li> <li>Menopause and the whole idea of "growing old gracefully," whatever that means</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/kelly-ripa-690</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></li> </ul> <p><br /></p>

Sam Harris on: Vipassana vs. Dzogchen, Looking for the Looker, and Psychic Powers

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>Frequent guest Sam Harris discusses life after quitting Twitter and the metaphysics of meditation along with special co-host and brother Matt Harris. </p> <p><br /></p> <p>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.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The psychological benefits of quitting Twitter</li> <li>Vipassana meditation vs. Dzogchen</li> <li>The practice of looking for the looker</li> <li>Sam's views on the metaphysics of meditation and psychic powers</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target="_blank">https://www.</a><a href= "http://tenpercent.com/tph/podcast-episode/sam-harris-2023" rel= "noopener noreferrer" target= "_blank">tenpercent.com/tph/podcast-episode/sam-harris-2023</a></p>

Ancient Secrets to Modern Happiness | Tamar Gendler

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>What the ancient Greek philosophers discovered about how to do life better.</p> <p><br /></p> <p><a href="https://fas.yale.edu/tamar-szabo-gendler" rel= "noopener noreferrer" target="_blank">Tamar Gendler</a> 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 <a href= "https://online.yale.edu/courses/philosophy-and-science-human-nature" rel="noopener noreferrer" target="_blank">"Philosophy and the Science of Human Nature"</a> has hundreds of thousands of views. An updated version of this course will be available on the <a href= "https://www.coursera.org/" rel="noopener noreferrer" target= "_blank">Coursera</a> website this spring. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The tension between our animal nature and our spiritual/intellectual nature</li> <li>How to define concepts such as "virtue", "morality" and "the soul" </li> <li>Whether living a moral life actually makes you happy </li> <li>The similarities and differences between ancient Greek philosophy & Buddhism </li> <li>And how Tamar has applied all of this to her own life</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/richard-schwartz-323" rel="noopener noreferrer" target="_blank">How (and Why) to Hug Your Inner Dragons | Richard Schwartz</a></li> <li><a href= "https://www.tenpercent.com/tph/podcast-episode/jacob-ham-453" rel= "noopener noreferrer" target="_blank">An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham</a></li> </ul> <p><br /></p> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/tamar-gendler" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/tamar-gendler</a></p>

Jack Kornfield &amp; Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, &amp; Balancing Self-Interest with Compassion

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>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.</p> <p><br /></p> <p>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.</p> <p><br /></p> <p>Diego Perez is a #1 <em>New York Times</em> 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 <em>Inward</em>, <em>Clarity & Connection</em>, <em>Lighter</em>, and <em>The Way Forward</em>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How and why to maintain a daily meditation practice</li> <li>The importance of community</li> <li>The limits of the thinking mind</li> <li>How to handle conflict</li> <li>How to love without being attached</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li>Jack Kornfield talking about <a href= "https://www.tenpercent.com/tph/podcast-episode/jack-kornfield-533" rel="noopener noreferrer" target="_blank">forgiveness</a> and <a href= "https://www.tenpercent.com/tph/podcast-episode/jack-kornfield-243" rel="noopener noreferrer" target="_blank">uncertainty</a> on the pod</li> <li>Yung Pueblo's <a href= "https://www.tenpercent.com/tph/podcast-episode/yung-pueblo-226" rel="noopener noreferrer" target="_blank">past appearance on the pod</a></li> <li>Dan Clurman and Mudita Nisker <a href= "https://www.tenpercent.com/tph/podcast-episode/dan-clurman-and-mudita-nisker-494" rel="noopener noreferrer" target="_blank">on effective communication</a></li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><strong>Further resources:</strong></p> <ul> <li>Diego's latest book: <a href= "https://www.amazon.com/Way-Forward-Yung-Pueblo/dp/1524874833/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1689017333&sr=8-1" rel="noopener noreferrer" target="_blank">The Way Forward</a> </li> <li><a href="https://yungpueblo.substack.com/" rel= "noopener noreferrer" target="_blank">Diego's Newsletter</a></li> <li><a href="https://www.instagram.com/yung_pueblo/?hl=en" rel= "noopener noreferrer" target="_blank">Diego's Instagram</a></li> <li><a href="https://www.wisdomventuresfund.com/" rel= "noopener noreferrer" target="_blank">Wisdom Ventures </a></li> <li>A note on Cloud Sangha: <strong>Jack Kornfield is a co-founder of</strong> <a href= "https://cloudsangha.co/enter/tenpercent?utm_medium=content&utm_source=tenpercenthappier&utm_campaign=yungpueblo_tph_podcast" rel="noopener noreferrer" target="_blank"><strong>Cloud Sangha</strong></a>, 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. <a href= "https://cloudsangha.co/enter/tenpercent?utm_medium=content&utm_source=tenpercenthappier&utm_campaign=yungpueblo_tph_podcast" rel="noopener noreferrer" target="_blank">Join us</a> online to navigate the ups and downs of life together, and find inner freedom along the way. <strong>Use the code "TENPERCENTHAPPIER" to receive 30% off.</strong></li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/jack-kornfield-and-yung-pueblo</a></p>

How to Reframe Your "Problems" as "Puzzles" | A.J. Jacobs

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>A counterintuitive way to become more clear, creative, and persistent, via a writer who calls himself a "human guinea pig."</p> <p><br /></p> <p><a href="https://ajjacobs.com/" rel="noopener noreferrer" target="_blank">A.J. Jacobs</a> 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." </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The "puzzle mindset" and how it can change the way you approach your problems </li> <li>Creating a puzzle that will take billions of years to solve</li> <li>How puzzles can help us during dark times</li> <li>The dark side of the puzzling world</li> <li>How his gratitude project made him better at talking to himself</li> <li> Learning to appreciate everyday objects and people he sees all the time</li> <li>How pretending to be a good person helped him actually learn to be one – most of the time</li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/aj-jacobs-688</a></p> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/install</a></p>

How To Be Less Anxious and More Useful in a Chaotic World | Oren Jay Sofer

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Buddhist strategies for navigating tumult— and even becoming a node of sanity amidst it all.</p> <p><br /></p> <p><a href="https://www.orenjaysofer.com/" rel= "noopener noreferrer" target="_blank">Oren Jay Sofer</a> 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 <a href= "https://www.orenjaysofer.com/book/" rel="noopener noreferrer" target="_blank"><em>Say What You Mean: A Mindful Approach to Nonviolent Communication</em></a> as well as his newest book, <a href="https://www.orenjaysofer.com/your-heart" rel= "noopener noreferrer" target="_blank"><em>Your Heart Was Made for This: Contemplative Practices for Meeting a World in Crisis with Courage, Integrity, and Love</em></a>.</p> <p><br /></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>26 qualities for both navigating and positively impacting a chaotic world</li> <li>What inspired the title of his newest book </li> <li>Why the cultivation of attention and aspiration can be transformative tools</li> <li>How mindfulness isn't just about feeling good</li> <li>Why joy can help us to persevere through challenges </li> <li>And How to reframe the concept of devotion so that it can apply to your everyday life</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://art19.com/shows/ten-percent-happier/episodes/8f8bc280-37ec-4a7a-8977-56846038d8d6" rel="noopener noreferrer" target="_blank">Oren Jay Sofer, Practicing Mindful Communication</a> </li> <li><a href= "https://art19.com/shows/ten-percent-happier/episodes/8e5a63e5-8aa6-405b-80b5-6887c51cc004" rel="noopener noreferrer" target="_blank">Why Buddhism Is Inherently Hopeful (Despite All the Talk of Suffering) </a></li> <li><a href= "https://art19.com/shows/ten-percent-happier/episodes/9ea32b46-d494-4955-a6f3-12e3d4a1ff28" rel="noopener noreferrer" target="_blank">Rethinking Your Relationship to 'Stuff' | The Minimalists + Oren Jay Sofer</a></li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/oren-jay-sofer-new-heart</a></p>

Can Anxiety Be a Gift? | Dr. David Rosmarin

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>This guest says you can thrive with anxiety. And the trick is learning to get comfortable with discomfort.</p> <p><br /></p> <p><a href="https://dhrosmarin.com/" rel="noopener noreferrer" target="_blank">Dr. David H. Rosmarin</a> is an associate professor at Harvard Medical School, a program director at McLean Hospital, and founder of <a href="https://www.centerforanxiety.org/about-us/" rel="noopener noreferrer" target="_blank">Center for Anxiety</a>, which services over 1,000 patients/year in multiple states. His most recent book is <a href= "https://bookshop.org/p/books/thriving-with-anxiety-9-tools-to-make-your-anxiety-work-for-you-david-h-rosmarin/19963635?ean=9781400327850&gclid=Cj0KCQjwqP2pBhDMARIsAJQ0CzrUsfvkzBmP4bhIRU4KIS-0IPgifTnyftm7CEcZQNXdJKnptinrAlkaAkCCEALw_wcB" rel="noopener noreferrer" target="_blank"><em>Thriving with Anxiety: 9 Tools to Make Your Anxiety Work for You</em></a><em>.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The difference between anxiety and stress</li> <li>How anxiety and distress can, paradoxically, improve our relationships with ourselves and others</li> <li>Why he's a proponent of exposure therapy</li> <li>How anxiety can be transmuted into love</li> <li>Why we often use anger to cover up fear and anxiety</li> <li>And the spiritual benefit of thinking the worst</li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong><a href= "https://www.tenpercent.com/tph/podcast-episode/david-rosmarin" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/david-rosmarin</a></p> <p><br /></p>

Good Conflict | Amanda Ripley | An Episode From "On Being"

<p>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, <a href= "https://onbeing.org/series/podcast/" rel="noopener noreferrer" target="_blank">On Being with Krista Tippett</a>. 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.</p> <p><br /></p> <p>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. </p> <p><br /></p> <p>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.</p> <p><br /></p> <p><br /></p>

Become an Active Operator of Your Nervous System | Deb Dana

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Practical tools for regulating your nervous system in stressful times.  </p> <p><a href="https://www.rhythmofregulation.com/about" rel= "noopener noreferrer" target="_blank">Deb Dana</a> is a licensed clinical social worker, clinician, and consultant who specializes in working with complex trauma. She is the author of <a href= "https://bookshop.org/books/anchored-how-to-befriend-your-nervous-system-using-polyvagal-theory/9781683647065" rel="noopener noreferrer" target="_blank"><em>Anchored: How to Befriend Your Nervous System Using Polyvagal Theory</em></a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What polyvagal theory is</li> <li>The case for understanding our nervous system</li> <li>The practical tools and exercises for changing our nervous system and learning to become more regulated</li> <li>The fact that our nervous systems aren't simply isolated, self-contained phenomena – they are social structures</li> <li>Our responsibilities for our own nervous system and the nervous systems of others</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/deb-dana-rerun</a></p>

A Radical Strategy for Dealing With Difficult People | Father Gregory Boyle

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>We deal with difficult people over holiday meals, at work, and online. This guest says there is only one answer.</p> <p><br /></p> <p>Father Gregory Boyle is an American Jesuit priest and the founder of <a href= "https://homeboyindustries.org/?gclid=Cj0KCQjwqP2pBhDMARIsAJQ0CzpEuU35Zel7hIznxHnym78pWoIIWwbCfLFZntyzQLFX98Qr0lUw9RgaAlV-EALw_wcB" rel="noopener noreferrer" target="_blank">Homeboy Industries</a> 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 <a href= "https://shophomeboy.com/collections/shop-merchandise/products/the-whole-language-the-power-of-extravagant-tenderness" rel="noopener noreferrer" target="_blank"><em>The Whole Language</em></a>, <a href= "https://shophomeboy.com/collections/shop-merchandise/products/tattoos-on-the-heart-100-100" rel="noopener noreferrer" target="_blank"><em>Tattoos on the Heart</em></a>, and <a href= "https://shophomeboy.com/collections/shop-merchandise/products/barking-to-the-choirpaper-back" rel="noopener noreferrer" target="_blank"><em>Barking to the Choir</em></a>. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How Homeboy Industries began 34 years ago</li> <li>Boyle's practices for working with stress </li> <li>What he means when he says you have to put death in its place</li> <li>Motivating people through joy rather than admonition</li> <li>How to catch ourselves when we're about to demonize or be judgmental </li> <li>How to set boundaries</li> <li>How to dole out consequences without closing the doors to anybody</li> <li>And, Father Boyle's expansive and inclusive notion of God</li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/gregory-boyle-rerun</a></p> <p><br /></p>

Deep, Provocative Success Strategies From the "Yoda of Silicon Valley" | Jerry Colonna

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>How getting your sh*t together can make you a better leader in your own personal orbit. It can maybe even change the world.</p> <p><br /></p> <p>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 <a href="https://www.reboot.io/" rel= "noopener noreferrer" target="_blank">Reboot</a>, the executive coaching and leadership development company, host of the <a href= "https://www.reboot.io/podcast/" rel="noopener noreferrer" target= "_blank">Reboot Podcast</a>, and author of <a href= "https://www.reboot.io/reunion-leadership-and-the-longing-to-belong/" rel="noopener noreferrer" target="_blank"><em>Reunion</em>: <em>Leadership and the Longing to Belong</em></a>, and <a href= "https://www.reboot.io/reboot-leadership-and-the-art-of-growing-up/" rel="noopener noreferrer" target="_blank"><em>Reboot: Leadership and the Art of Growing Up</em></a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to avoid the pitfalls of virtue signaling and self-righteousness</li> <li>The term, "reunion" and how it relates to the stories of our ancestors </li> <li>What he means by, "the longing to belong"</li> <li>How we can learn to "do our first works over"</li> <li>The difference between equality and equity </li> <li>And his framing of, "content and container" to help guide good leadership</li> </ul> <p><br /></p> <p><strong>Related Episodes:</strong></p> <ul> <li><a href= "https://art19.com/shows/ten-percent-happier/episodes/682888b1-9e27-4d9b-9ab8-15c14b3dde5a" rel="noopener noreferrer" target="_blank"><strong>Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder</strong></a></li> <li><a href= "https://art19.com/shows/ten-percent-happier/episodes/fa83ee41-cc2e-4b9f-bf11-095a55a6ce8f" rel="noopener noreferrer" target="_blank"><strong>The Art of Growing Up, Jerry Colonna</strong></a></li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/jerry-colonna" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/jerry-colonna</a></p>

How to Repair the Damage After a Fight | Dr. Becky Kennedy

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>--</em></p> <p>Plus, what happens if you <strong>don't</strong> repair, whether it's ever too late to repair, what "boundaries" actually are, and a helpful little tool for avoiding fights called the "MGI."</p> <p><br /></p> <p>Dr. Becky Kennedy is a clinical psychologist, bestselling author, and mom of three. She is the author of <a href= "https://www.goodinside.com/book/" rel="noopener noreferrer" target="_blank"><em>Good Inside</em></a> and the host of the podcast <a href="https://www.goodinside.com/podcast/" rel= "noopener noreferrer" target="_blank"><em>Good Inside with Dr. Becky</em></a>. Her new TED Talk is called "<a href= "https://www.ted.com/talks/becky_kennedy_the_single_most_important_parenting_strategy?language=en" rel="noopener noreferrer" target="_blank">The single most important parenting strategy</a>."</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to repair damage after a fight</li> <li>What happens if you don't repair</li> <li>Whether it's ever too late to offer a repair</li> <li>Whether "good inside" is a thesis for all of humanity</li> <li>Whether punishment is ever appropriate</li> <li>Dr. Becky's definition of "boundaries"</li> <li>A handy hack for avoiding fights called the "MGI"</li> <li>Whether or not Dr. Becky follows her own advice</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/becky-kennedy" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/becky-kennedy</a></p>

3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel Lingo

<p>A former nun explains how to deal with doom-scrolling, despair, and rage in the face of world events.</p> <p><br /></p> <p>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 <a href= "https://www.parallax.org/product/we-were-made-for-these-times/" rel="noopener noreferrer" target="_blank"><em>We Were Made for These Times: Ten Lessons for Moving Through Change, Loss, and Disruption</em></a><em>.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to stop doom-scrolling and what to do instead</li> <li>Why it's more important, not less, to take care of yourself in times of crisis</li> <li>How to take concrete action that reduces suffering</li> <li>Stories and lessons from the life of Thich Nhat Hanh</li> </ul> <p><br /></p> <p><strong>From Plum Village:</strong></p> <ul> <li><a href= "https://plumvillage.org/wp-content/uploads/2023/10/An-open-letter-to-President-Biden-19.10.23-FINAL-corrected-Seal.pdf" rel="noopener noreferrer" target="_blank">An open letter to President Biden, guided meditations, and other resources </a></li> </ul> <p><br /></p> <p><strong>Sign up for Dan's weekly newsletter</strong> <a href= "https://bit.ly/3QtGRqJ" rel="noopener noreferrer" target= "_blank"><strong>here</strong></a></p> <p><strong>Follow Dan on social:</strong> <a href= "https://bit.ly/3tGigG5" rel="noopener noreferrer" target= "_blank"><strong>Instagram</strong></a><strong>,</strong> <a href= "https://bit.ly/3FOA84J" rel="noopener noreferrer" target= "_blank"><strong>TikTok</strong></a></p> <p><strong>Ten Percent Happier online</strong> <a href= "https://bit.ly/46TZglY" rel="noopener noreferrer" target= "_blank"><strong>bookstore</strong></a></p> <p><strong>Subscribe to our</strong> <a href= "https://bit.ly/3FybRzD" rel="noopener noreferrer" target= "_blank"><strong>YouTube Channel</strong></a></p> <p><strong>Our favorite playlists on:</strong> <a href= "https://spoti.fi/3Qa8kMT" rel="noopener noreferrer" target= "_blank"><strong>Anxiety</strong></a><strong>,</strong> <a href= "https://spoti.fi/3MjtMxF" rel="noopener noreferrer" target= "_blank"><strong>Sleep</strong></a><strong>,</strong> <a href= "https://spoti.fi/3QvyA5J" rel="noopener noreferrer" target= "_blank"><strong>Relationships</strong></a><strong>,</strong> <a href="https://spoti.fi/3QxZASc" rel="noopener noreferrer" target="_blank"><strong>Most Popular Episodes</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/kaira-jewel-lingo-news" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/kaira-jewel-lingo-news</a></p>