10% Happier with Dan Harris

The Science of Persuasion | Vanessa Bohns

<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>It can be difficult to grasp how much power of persuasion we actually have, or how to wield it wisely. </p> <p><br /></p> <p>In today's episode we look at science-based strategies for observing the effect we have on others, and how to better deal with our fear of rejection, and asking for favors. </p> <p><br /></p> <p>Vanessa Bohns is a social psychologist and a professor of organizational behavior at Cornell University. She is the author of <em>You Have More Influence Than You Think: How We Underestimate Our Power of Persuasion, and Why it Matters</em>.</p> <p><br /></p> <p>In this episode we talk about:</p> <p><br /></p> <ul> <li>How much we often underestimate our own influence </li> <li>Why it's so hard to say no</li> <li>Why people are paying attention to us more than we think</li> <li>The impact of asking for things in-person</li> <li>The responsibility that comes with being in a position of power</li> <li>What it means to experience your own influence </li> <li>And how we can be more aware of the influence we have</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/vanessa-bohns-550" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/vanessa-bohns-550</a></p> <p><br /></p>

From The Happiness Lab with Dr. Laurie Santos | Being Here Now with Tony Hale

<p>We're sharing a preview of another podcast we love, The Happiness Lab. On The Happiness Lab, Dr. Laurie Santos explores all the ways we get our happiness wrong and what we can to do really feel better. She walks through the latest evidence-based strategies for improving your mental health, sharing practical advice on what will really bring more joy. In her latest New Year season of The Happiness Lab, Laurie tackles how to listen to the inner voice of what we really need in the new year. We're often looking into the future... hunting for the "next big thing." We can get so fixated with these events and the happiness we hope they'll deliver, that we forget to look for joy right now.</p> <p>Actor and author Tony Hale (<em>Veep, The Mysterious Benedict Society, Arrested Development</em>) joins Laurie to discuss how he was always chasing new accomplishments, until he realized he was missing the chance to be happy living in the moment.</p> <p>You can hear more from The Happiness Lab at https://podcasts.pushkin.fm/thls6?sid=tph/.</p>

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

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><br /></p> <p>Today's guest is the man in charge of the world's longest scientific study of happiness, a study that has been running since 1938. </p> <p><br /></p> <p>Dr. Robert Waldinger is a professor of psychiatry at Harvard Medical School, the director of the Harvard Study of Adult Development at Massachusetts General Hospital, and co-founder of the Lifespan Research Foundation. He is also a Zen master and teaches meditation in New England and around the world. His TED Talk is one of the most viewed of all time, with over 43 million views. He's the co-author, along with Dr. Marc Schulz, of <em>The Good Life.</em></p> <p><br /></p> <p>In this episode we talk about: </p> <ul> <li>What the Harvard Study of Adult Development is and how it got started</li> <li>How much of our happiness is really under our control</li> <li>Why you can't you be happy all the time</li> <li>The concept of "social fitness" </li> <li>Why you should "never worry alone" </li> <li>How having best friends at work can make you more productive</li> <li>And why, in his words, it's never too late to be happy</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/robert-waldinger-549" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/robert-waldinger-549</a></p> <p><br /></p>

The Dharma of Money | Spencer Sherman

<p>When we think about Buddhism or the dharma, we probably don't think about money. </p> <p><br /></p> <p>But when the Buddha laid out guidelines about how to make an ethical livelihood, this didn't preclude material success. This episode is part two of this week's series on money, and dives into how we can bring Buddhist principles to an area of our lives that can create so much fear, greed, and dread. </p> <p><br /></p> <p>Spencer Sherman is the founding CEO of Abacus, a values-driven financial firm, and certified mindfulness teacher.  He teaches the Fearless Finance program and The Mastery of Money program for NYU's Inner MBA program.  He is also the author of <em>The Cure For Money Madness.</em></p> <p><br /></p> <p>In this episode we talk about: </p> <p><br /></p> <ul> <li>How to identify and reframe our potentially harmful beliefs about money</li> <li>How to apply the Four Brahma Viharas to having a healthier relationship with our finances</li> <li>How to use the RAIN technique when we become anxious about money</li> <li>Spencer's 'Enough Practice' designed to give us a sense of equanimity </li> <li>How generosity helps us let go and can create a sense of abundance </li> <li>How mindfulness of money can key us into interconnection</li> <li>And whether you can actually be a successful investor if you're guided by Buddhist values</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/spencer-sherman-544" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/spencer-sherman-544</a></p> <p><br /></p>

The Psychology of Money | Morgan Housel

<p>Money is often a messy and complicated topic that provokes a lot of anxiety. </p> <p><br /></p> <p>Today's show is the first episode of a two-part series on managing our relationship to money and understanding what role money really plays when it comes to our happiness. </p> <p><br /></p> <p>Morgan Housel is the author of <em>The Psychology of Money: Timeless Lessons on Wealth, Greed, and Happiness.</em> Translated into over 50 languages with over two million copies sold, Housel is a two-time winner of the Best in Business Award from the Society of American Business Editors and Writers, winner of the New York Times Sidney Award, and a two-time finalist for the Gerald Loeb Award for Distinguished Business and Financial Journalism. </p> <p>In this conversation we talk about: </p> <p><br /></p> <ul> <li>The difference between happiness and contentment</li> <li>The difference between being rich and being wealthy</li> <li>The elusive but crucial concept of "enough"</li> <li>The importance of not moving the goalposts when it comes to enough-ness</li> <li>Why financial success is more about behavior than intelligence</li> <li>How our lived experiences impact our perspectives on money </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/morgan-housel-543" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/morgan-housel-543</a></p>

The Enlightened Mind | Part 5 of The Dalai Lama's Guide to Happiness

<p>What is the Dalai Lama's own meditation practice like? In this final episode, the Dalai Lama goes into great detail about the whys and wherefores of meditation, taking us way into the deep end. We cover single-pointed versus analytical meditation, gross and subtle levels of the mind, "true cessation," and how we can use sleep as practice for the moment of death. Dr. Davidson returns to explain key, esoteric terms and to help us understand how we can apply elements of the Dalai Lama's practice to our everyday lives.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-542" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-542</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href="https://tricycle.org/article/thukdam-project/" rel= "noopener noreferrer" target="_blank">Thukdam</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

Is Reincarnation Real? | Part 4 of The Dalai Lama's Guide to Happiness

<p>One of the Dalai Lama's most challenging teachings, especially for secular western minds, is reincarnation. In this episode, His Holiness describes the Buddhist deity who he believes to be his "boss." Dan then sits down with Richie again to discuss whether there is any scientific evidence for rebirth. The episode begins and ends with emotional moments, where members of our team respond with tears to being in the presence of the Dalai Lama.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-541" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-541</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://med.virginia.edu/perceptual-studies/publications/books/study-of-reincarnation/" rel="noopener noreferrer" target="_blank">UVA research on reincarnation</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

Wise Selfishness | Part 3 of The Dalai Lama's Guide to Happiness

<p>How can we get better at selfishness? That's one of many fascinating topics we cover in this episode, in which we play snippets from Dan's one-on-one interview with His Holiness, and then unpack it all with Dr. Richard Davidson, neuroscientist and founder of the Center for Healthy Minds. We talk to His Holiness about "wise selfishness," how to handle our enemies, and whether he ever gets angry. Then Richie recounts a time when His Holiness exhibited a rare flash of anger— towards him, in fact.</p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-540" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-540</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></li> </ul> <p><br /></p>

The Cake Incident | Part 2 of The Dalai Lama's Guide to Happiness

<p>The Dalai Lama makes a risky move. When confronted by a young American woman coping with incredible loss, he does something surprising and counterintuitive. The incident surfaces a question that is more urgent now than ever: As social media, tribalism, individualism, and a global pandemic conspire to keep us separated from each other, how do we maintain what psychologists call "social fitness"?</p> <p><br /></p> <p>In conversation with Dr. Richard J. Davidson, world renowned neuroscientist and longtime friend and collaborator of the Dalai Lama, we unpack the scientifically demonstrated benefits of the social connection embodied by His Holiness, and give easily accessible strategies to incorporate this wisdom into your everyday life. Also, Dan has a bit of an identity crisis. </p> <p><br /></p> <p>Want more of The Dalai Lama's Guide to Happiness? Download the Ten Percent Happier app wherever you get your apps.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-539" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-539</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://hminnovations.org/compassionateleadershipsummit" rel= "noopener noreferrer" target="_blank">Compassionate Leadership Summit</a></li> <li><a href="https://wellbeing-project.org/" rel= "noopener noreferrer" target="_blank">The Wellbeing Project</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/JoinChallengePod" rel= "noopener noreferrer" target= "_blank">https://10percenthappier.app.link/JoinChallengePod</a></p>

The Dalai Lama's Guide to Happiness | Part 1

<p>Dan flies to Dharamsala, India to spend two weeks in the orbit of His Holiness the Dalai Lama. This is the first installment of a five-part audio documentary series, something we've never done before now. Over the course of the episodes, we talk to His Holiness about practical strategies for thorny dilemmas, including: how to get along with difficult people; whether compassion can cut it in an often brutal world; why there is a self-interested case for not being a jerk; and how to create social connection in an era of disconnection. We also get rare insights from the Dalai Lama into everything from the mechanics of reincarnation to His Holiness's own personal mediation practice. </p> <p><br /></p> <p>In this first installment, Dan watches as a young activist directly challenges His Holiness: In a world plagued by climate change, terrorism, and other existential threats, is the Dalia Lama's message of compassion practical — or even relevant? </p> <p><br /></p> <p><strong>Full Show Notes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dalai-lama-guide-538" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dalai-lama-guide-538</a></p> <p><br /></p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href="https://hminnovations.org/" rel="noopener noreferrer" target="_blank">Healthy Minds Innovations</a></li> <li><a href= "https://hminnovations.org/compassionateleadershipsummit" rel= "noopener noreferrer" target="_blank">Compassionate Leadership Summit</a></li> </ul> <p><br /></p> <p><strong>Additional Resources:</strong></p> <p>Download the Happier app today: <a href= "https://my.happierapp.com/link/download" rel="noopener noreferrer" target="_blank">https://my.happierapp.com/link/download</a></p>

Adam Grant on Perfectionism and Procrastination

<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>According to guest Adam Grant, excellence does not require perfectionism, and rather than obsessing over the outcome of your work, there are better ways of measuring your own success. </p> <p><br /></p> <p>Adam Grant is a frequent flier on this show and the #1 New York Times bestselling author of 5 books that have sold millions of copies and have been translated into 35 languages: <em>Think Again, Give and Take, Originals, Option B</em>, and <em>Power Moves</em>. He's an organizational psychologist who has been the top-rated professor at Wharton for seven years. He's also the host of a newish podcast, called <em>Re:Thinking with Adam Grant</em>, in addition to his other chart-topping podcast, called <em>WorkLife</em>. </p> <p><br /></p> <p>In this conversation, we talked about:</p> <ul> <li>Adam's definition of neurotic vs. normal perfectionism</li> <li>Why he thinks we're seeing a rise in perfectionism amongst younger people</li> <li>Strategies for managing perfectionism</li> <li>A different metric for measuring the quality of our work</li> <li>The importance of finding the right judges of our work</li> <li>Reimagining our relationship to failure by setting a failure budget</li> <li>The difference between procrastination vs. what he personally suffers from: "precrastination"</li> </ul> <p><br /></p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/adam-grant-547" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/adam-grant-547</a></p>

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

<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>Our guest today is one of the most prominent happiness researchers in the world, and he has come to the conclusion that living the good life boils down to one thing: finding awe. We're going to learn what awe does to your body, how it changes your sense of self and your relationship to the world, and why we evolved to feel awe. We're also going to get eight simple strategies for mainlining awe into our everyday lives. </p> <p><br /></p> <p>Dacher Keltner is a professor of psychology at the University of California, Berkeley, and the faculty director of UC Berkeley's Greater Good Science Center. His new book is called, <a href= "https://www.penguinrandomhouse.com/books/622175/awe-by-dacher-keltner/" rel="noopener noreferrer" target="_blank"><em>Awe: The New Science of Everyday Wonder and How It Can Transform Your Life</em></a><em>.</em></p> <p><br /></p> <p><strong>In this conversation we talk about:</strong></p> <ul> <li>What awe is exactly</li> <li>How awe is different from other primal emotions like fear and appreciation of beauty</li> <li>Why we are awe-starved in our culture right now</li> <li>The connection between awe and morality</li> <li>How to get something called "moral beauty" into our lives as an alternative to the outrage served up by social media</li> <li>The importance of something called "collective effervescence"</li> <li>How to use nature, music, and even death as sources of awe </li> <li>How to understand epiphanies</li> <li>And how awe has the potential to get us into trouble sometimes</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dacher-keltner-546" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dacher-keltner-546</a></p>

Brené Brown Says You're Doing Feelings Wrong

<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><br /></p> <p>Brené Brown has found that most people are only able to identify three emotions: happy, sad and pissed off. </p> <p><br /></p> <p>In this episode we explore how better understanding the full spectrum of your emotions, rather than drowning in them, can become an upward spiral. </p> <p><br /></p> <p>Brené Brown is the author of six #1 New York Times bestsellers. Her latest book is <a href="https://brenebrown.com/books-audio" rel="noopener noreferrer" target="_blank">Atlas of the Heart</a>, which is also the name of her HBO Max series. Brown is a research professor at the University of Houston and a visiting professor in management at the University of Texas at Austin McCombs School of Business. She has spent the past two decades studying courage, vulnerability, shame, and empathy. Her <a href= "https://www.ted.com/talks/brene_brown_the_power_of_vulnerability" rel="noopener noreferrer" target="_blank">TED talk on the Power of Vulnerability</a> is one of the top five most-viewed TED talks in the world, with over 50 million views. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Why she decided to map the 87 key emotions and experiences</li> <li>How she was deeply influenced by the Buddhist concept of the "near enemy"</li> <li>Why she no longer believes it's possible to read emotions in other people </li> <li>And why meaningful connections require boundaries</li> </ul> <p><br /></p> <p><em>Content Warning: This episode contains explicit language, but a clean version of the episode is available at</em> <a href= "https://www.tenpercent.com/podcast" rel="noopener noreferrer" target="_blank"><em>tenpercent.com</em></a> <em>and on the Ten Percent Happier app. </em></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/brene-brown-436-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/brene-brown-436-rerun</a></p>

When It Comes to Habits, There Are Four Types of People. Which Are You? | Gretchen Rubin

<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>The New Year is approaching and this is a time when many of us think about making and breaking new habits. So today we're bringing on one of the smartest people when it comes to habits, best-selling author and speaker Gretchen Rubin. Gretchen's contention is that before you embark on a self-improvement project, it's crucial to have some self-awareness about what kind of person you are. She has devised a framework called the Four Tendencies, which helps you identify your personality type in order to gain powerful insights into how you make or break habits. </p> <p><br /></p> <p>Rubin is a lawyer by training and began her career clerking for Supreme Court Justice Sandra Day O'Connor. Gretchen then went on to write a series of books that examine small and doable ways to boost our happiness in everyday life. These include: <a href= "https://gretchenrubin.com/books/the-happiness-project/" rel= "noopener noreferrer" target="_blank"><em>The Happiness Project</em></a><em>,</em> which spent two years on the bestseller list and sold over 3.5 million copies worldwide, and <a href= "https://gretchenrubin.com/books/better-than-before/" rel= "noopener noreferrer" target="_blank"><em>Better Than Before</em></a>. We initially conducted the interview you're about to hear back in 2017, when Gretchen released a book called <a href= "https://gretchenrubin.com/books/the-four-tendencies/" rel= "noopener noreferrer" target="_blank"><em>The Four Tendencies</em></a><em>.</em> </p> <p><br /></p> <p>In this episode we talk about:</p> <ul> <li>How and why Gretchen developed the Four Tendencies framework</li> <li>How Gretchen's framework can give each of us a recipe for successful habit change</li> <li>Breaking down the Four Tendencies: Upholders, Questioners, Obligers, or Rebels</li> <li>How these Four Tendencies are an overlapping Venn diagram </li> <li>What "obliger rebellion" is and how to spot it in your relationships</li> <li>The value of forming an accountability group</li> <li>And why Gretchen sometimes calls herself a happiness bully  </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/gretchen-rubin-99-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/gretchen-rubin-99-rerun</a></p>

How Do You Love Without Being Attached? | Kevin Griffin

<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>Today we're tackling some thorny dharma questions. For example: How do you love someone without attachment? How do you love yourself when the self is allegedly an illusion? </p> <p><br /></p> <p>Kevin Griffin is both a long time Buddhist practitioner and also a 12 step participant, and in another previous episode we talked to him about the nature of craving and addiction. In this popular episode from the archives, Kevin talks about his semi-skeptical take on loving kindness – that venerable if somewhat misunderstood Buddhist concept and practice. His book is being re-released this month, with a slightly new title <a href= "https://www.kevingriffin.net/living-kindness-metta-practice-for-the-whole-of-our-lives/" rel="noopener noreferrer" target="_blank"><em>Living Kindness: Metta Practice for the Whole of Our Lives</em>. </a></p> <p><br /></p> <p>In this conversation, we talk about:</p> <ul> <li>Loving kindness versus living kindness</li> <li>The dangers of modern loving kindness practice </li> <li>The idea that you don't have to feel love all the time</li> <li>And we talk about a Buddhist text called the Metta Sutta. </li> </ul> <p><br /></p> <p>Content Warning: The interview includes brief references to addiction and other forms of suffering.</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/kevin-griffin-370-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kevin-griffin-370-rerun</a></p>

How to Call People In (Instead of Calling Them Out) | Loretta Ross

<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>If you're tired of the venom, preening, and predatory listening so common on all sides of our various cultural divides, this episode is for you. </p> <p><br /></p> <p>My guest today is Loretta Ross, who believes that "calling out," which is quite common on social media these days, is adding way too much toxicity to the discourse and alienating people who might otherwise be allies. Instead, she believes in "calling in," which steadfastly insists on a large measure of grace, and rejects the impulse to dehumanize. </p> <p><br /></p> <p>On today's show, Loretta offers a compelling mode of engagement that is insistently open-minded and large-hearted, no matter where you stand on the political divide. </p> <p><br /></p> <p>Loretta describes herself as a radical Black feminist, activist, and public intellectual. She's a visiting Associate Professor at Smith College, and she also teaches an online course called, <em>Calling in the Calling Out Culture</em>. </p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/loretta-ross-316-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/loretta-ross-316-rerun</a></p>

How to Stop the War Against Yourself | Tara Brach

<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>It's possible to actually be addicted to self-criticism, especially as a way to keep yourself safe. But evidence shows that's not true, and today's episode dives into strategies to deal with your own self-hatred. </p> <p><br /></p> <p>This is part two of a series this week on forgiveness. In our last episode, Jack Kornfield focused on forgiving other people and in today's episode, Tara Brach talks about forgiving yourself. </p> <p><br /></p> <p>Tara Brach is a meditation teacher, psychologist and author of several books including Radical Acceptance, Radical Compassion and Trusting the Gold. Her weekly podcast is downloaded 3 million times a month. Tara is also the founder of the Insight Meditation Community of Washington. </p> <p><br /></p> <p>In this episode we talk about:</p> <ul> <li>Why Tara says self-hatred "divides us from our ourselves"</li> <li>The benefits of learning the habit to stop kicking our own asses</li> <li>Simple meditations to help us with self-forgiveness</li> <li>Questions that can help us understand what really matters to us, and what we really want</li> <li>The power of seeing the profundity in mundane experiences </li> <li>A refresher on a fan favorite meditation technique: RAIN</li> <li>How to start trusting reality more than we believe the beliefs about ourselves</li> <li>Forgiveness vs accountability</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/tara-brach-534" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/tara-brach-534</a></p>

A Self-Interested Case for Forgiveness | Jack Kornfield

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><br /></p> <p>The allure of resentment, of holding a grudge or nursing your rage can be super powerful. </p> <p><br /></p> <p>In today's episode, Jack Kornfield, one of the great western meditation masters, talks about Buddhist strategies for not holding grudges and the self-interested case for forgiveness. This episode is the first of a two-part series this week on forgiveness. </p> <p><br /></p> <p>In this conversation we talk about: </p> <p><br /></p> <ul> <li>What forgiveness is and isn't </li> <li>Whether forgiveness is a single act or an ongoing process</li> <li>The cost of not forgiving</li> <li>A forgiveness practice you can try in your meditation</li> <li>Whether it's possible to respond to the misdeeds and transgressions of others with force and love at the same time</li> <li>Whether there are things that are unforgivable</li> <li>And Jack's contention that forgiveness involves a shift in identity</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/jack-kornfield-533" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/jack-kornfield-533</a></p>

Could This Practice Improve Your Sleep, Sharpen Your Mind, and Decrease Unhealthy Cravings? | Kelly Boys

<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>Today we're taking a run at something that is simultaneously a contemplative cliché and also a deeply desired psychological outcome: getting out of your head and into your body. So many of us want an escape route from the spinning, looping, fishing narratives and grudges in our head and our guest today has some very practical suggestions to help us do that. </p> <p><br /></p> <p>Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of <a href="https://www.kellyboys.org/the-book" rel= "noopener noreferrer" target="_blank"><em>The Blind Spot Effect: How to Stop Missing What's Right in Front of You</em></a><em> </em></p> <p><br /></p> <p>Today we're going to talk specifically about a type of meditation that Kelly teaches called Yoga Nidra, which has been shown to help you sleep, improve your working memory, and decrease cravings. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The difference between Yoga Nidra and mindfulness meditation, and how Kelly seeks to combine them</li> <li>The value of being able to both observe and high-five your demons </li> <li>Working with our "core beliefs" about ourselves and the world</li> <li>The calming power of drawing your attention to the back side of your body throughout the day</li> <li>Working with "opposites" as a way to get unstuck in difficult moments</li> <li>What Kelly means by the blind spot effect</li> <li>Setting intentions</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/kelly-boys-531" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/kelly-boys-531</a></p>

Your Anxiety Questions, Answered | 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>The subject of anxiety never seems to lose its relevance. In this special episode we answer listener voicemails with one of the world's leading experts on anxiety. </p> <p><br /></p> <p>Dr. Jud Brewer is the Chief Medical Officer at Sharecare and the Director of Research and Innovation at Brown University's Mindfulness Center. He is also the New York Times best-selling author of <a href="https://drjud.com/book/" rel= "noopener noreferrer" target="_blank"><em>Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind</em></a> and an expert in the field of habit change and the science of self-mastery. </p> <p><br /></p> <p>In this episode we talk about:  </p> <p><br /></p> <ul> <li>The current levels of anxiety in our culture</li> <li>Why fear and planning can be helpful, but worrying is not</li> <li>The role of curiosity and kindness in short circuiting anxiety </li> <li>How to differentiate between anxiety and excitement</li> <li>Whether we can try too hard to treat our anxiety</li> <li>And why as a society we are moving away from distress tolerance </li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/judson-brewer-530" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/judson-brewer-530</a></p>

The Surprising Power of "Healthy Embarrassment" | Koshin Paley Ellison

<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>We've all got parts of our personality or our past that we're ashamed of. We might refer to these parts of ourselves as our demons, our baggage, or our secrets; no one is immune.</p> <p><br /></p> <p>So, how do you want to deal with this situation? Stay coiled in shame and denial? That only makes the demons stronger. An alternative, per my guest Koshin Paley Ellison, is to approach your stuff with "healthy embarrassment." That allows you to work more skillfully with your baggage so that it doesn't own you. And once you're cooler with yourself, that can improve your relationships with other people, which is probably the most important variable for your happiness. And healthy embarrassment is just one of many extremely useful things we are going to talk about today.</p> <p><br /></p> <p>Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, and Certified Chaplaincy Educator. He is the co-founder of the <a href="https://zencare.org/" rel= "noopener noreferrer" target="_blank">New York Zen Center for Contemplative Care</a>, an amazing place which, among other things, trains people to be volunteers in hospice centers. Koshin is the author of a new book called <a href= "https://www.gcp-balance.com/titles/koshin-paley-ellison/untangled/9781538708323/" rel="noopener noreferrer" target="_blank"><em>Untangled: Walking the Eightfold Path to Clarity, Courage, and Compassion</em></a>, which centers on a classic Buddhist list called The Eightfold Path, the Buddha's recipe for enlightenment or, as Koshin puts it, "the most awesome combo platter."</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What is The Eightfold Path and how it fits into another Buddhist list, The Four Noble Truths</li> <li>How to use the list to do life better</li> <li>The danger of perfectionism in putting the list to use in your life</li> <li>How to bridge the gap between what we say we care about and what we're actually doing with our lives</li> <li>How sitting with your pain can lead to freedom</li> <li>The utility and pitfalls of gossip</li> <li>How we can look at the idea of "killing" in many different ways, including how one can "kill a moment" or "the energy in a room"</li> <li>How the concept of "right effort" can help us find the balance between not doing enough and overworking ourselves</li> <li>How being uncomfortable is a sign of real engagement with our practice</li> <li>And Koshin's addition of the concept of "mystery" as another aspect of the eightfold path</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "http://www.tenpercent.com/podcast-episode/koshin-paley-ellison-528" rel="noopener noreferrer" target= "_blank">www.tenpercent.com/podcast-episode/koshin-paley-ellison-528</a></p>

How To Handle Dread | Saleem Reshamwala

<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>Today we explore the entire dread spectrum with Saleem Reshamwala, who took a deep dive on this very common, very uncomfortable emotion. What is dread, exactly? What evolutionary purpose does it serve? Most importantly, how do we deal with it? What are the antidotes?</p> <p><br /></p> <p>Reshamwala has worked for The New York Times, PBS, and also TED, where he hosts a podcast called <a href= "https://www.ted.com/podcasts/far_flung_with_saleem_reshamwala" rel="noopener noreferrer" target="_blank"><em>Far Flung</em></a>. He is also the host of <a href= "https://www.tenpercent.com/morethanafeeling" rel= "noopener noreferrer" target="_blank"><em>More Than A Feeling</em></a>, another podcast here at Ten Percent Happier. Saleem and his team recently launched something called The Dread Project - we shared their first episode kicking off the series last week. It's a five-day series that investigates dread. Each day of the challenge, listeners tackle dread in a different way. You can sign up for The Dread Project at <a href="http://dreadproject.com" rel="noopener noreferrer" target="_blank">dreadproject.com</a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Dread-management techniques, including: journaling, drawing, and welcoming your dread to the party inside your head</li> <li>How to face dread when it comes to climate change </li> <li>And the biggest dread of all— death</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/saleem-reshamwala-527</a></p>

A Masterclass in Handling Yourself When Things Suck | Tsoknyi Rinpoche and Daniel Goleman

<p>This episode is for anyone who has ever had a tough or tricky moment. In other words, everyone who is currently drawing breath on planet earth right now.</p> <p><br /></p> <p>Today's guests are powerhouse duo Tsoknyi Rinpoche and Daniel Goleman.</p> <p>Tsoknyi Rinpoche is one of the greatest living Tibetan masters who has a whole toolbox of techniques for dealing with difficult moments, habitual patterns, and common meditation obstacles. He'll be in conversation with Daniel Goleman, a trained scientist and science writer best known for his landmark book, <a href= "https://www.amazon.com/Emotional-Intelligence-Matter-More-Than/dp/055338371X" rel="noopener noreferrer" target="_blank"><em>Emotional Intelligence: Why It Can Matter More Than IQ</em></a>. Together, they have just written a book called <a href= "https://www.simonandschuster.com/books/Why-We-Meditate/Daniel-Goleman/9781982178451" rel="noopener noreferrer" target="_blank"><em>Why We Meditate: The Science and Practice of Clarity and Compassion</em></a>. </p> <p><br /></p> <p>This is the fourth and final installment of our series called, <em>The Art and Science of Keeping Your Sh*t Together</em>. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The single word that Rinpoche believes captures the most challenging aspect of modern life</li> <li>Two of the biggest obstacles for meditators</li> <li>What Rinpoche calls the "drop it" practice</li> <li>Rinpoche's term, "beautiful monsters"</li> <li>The four steps of the "handshake" practice, which is meant for meeting difficult emotions and being OK with them</li> <li>Why reasoning with your feelings doesn't work</li> <li>How to experience a fundamental OK-ness independent of external conditions</li> <li>A personal story from Rinpoche about being with one of his own difficult habits</li> <li>What Rinpoche calls the "three speed limits"</li> <li>And, "belly breathing"</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/tsoknyi-rinpoche-daniel-goleman-523</a></p>

What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana &amp; Kaira Jewel Lingo

<p>Is it possible to learn to spot which state your nervous system is in and move from suboptimal states to much better ones? The subject of how to work with your own nervous system is called Polyvagal Theory and today's guests Deb Dana & Kaira Jewel Lingo will give us a primer on what that exactly means. They will also talk about how our nervous systems are connected to the nervous systems of other people, and how we can learn to co-regulate our systems for the betterment of others. </p> <p><br /></p> <p>Deb Dana is a Licensed Clinical Social Worker, who is a clinician, consultant and author specializing in complex trauma.  Her work is focused on using the lens of Polyvagal Theory to understand and resolve the impact of trauma, and creating ways of working that honor the role of the autonomic nervous system. She has written several books, including <a href= "http://capitalizemytitle.com/style/APA/" rel="noopener noreferrer" target="_blank"><em>Anchored: How to Befriend Your Nervous System Using Polyvagal Theory</em></a><em>. </em></p> <p> </p> <p>Kaira Jewel Lingo is a Dharma teacher with a lifelong interest in spirituality and social justice. After living as an ordained nun for 15 years in <a href="https://plumvillage.org/thich-nhat-hanh/" rel="noopener noreferrer" target="_blank">Thich Nhat Hanh's</a> monastic community, Kaira Jewel now teaches internationally in the Zen lineage and the Vipassana tradition, as well as in secular mindfulness, with a focus on activists, Black, Indigenous, and People of Color, artists, educators, families, and youth. She is 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>. </p> <p> </p> <p>This is the third installment of our series called, <em>The Art and Science of Keeping Your Sh*t Together</em>. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The basics of Polyvagal Theory</li> <li>A fascinating and easily graspable concept from Buddhist psychology called, "store consciousness"</li> <li>The interconnectedness of our nervous systems and the responsibility that creates for all of us</li> <li>How to handle being annoyed</li> <li>What happens when we beat ourselves up with "shoulds," and how to stop doing that</li> <li>The value of simply knowing, in the moments when you're stuck, that those moments are impermanent</li> <li>How to allow your suffering to inform your life</li> <li>The value of "micro-moments"</li> <li>Two ways of caring for painful states without suppressing them</li> <li>And the power of action and service in overcoming anxiety</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "http://www.tenpercent.com/podcast-episode/deb-dana-kaira-jewel-lingo-522" rel="noopener noreferrer" target= "_blank">www.tenpercent.com/podcast-episode/deb-dana-kaira-jewel-lingo-522</a></p>

Can You Really Trust Your Feelings? | Lisa Feldman Barrett &amp; John Dunne

<p>A common idea in the west is that our feelings or emotions should be viewed with suspicion, superseded or overridden by rational thought, and that your mind is a battleground between emotions and rationality. But on the show today, guests Lisa Feldman Barrett and John Dunne are going to offer a very compelling science backed argument that disputes the notion that thinking and feeling are distinct. Furthermore, they argue that understanding how emotions are actually made can be a life or death matter. </p> <p><br /></p> <p>Lisa Feldman Barrett is a University Distinguished Professor of Psychology at Northeastern University with appointments at the Massachusetts General Hospital and Harvard Medical School. Dr. Barrett is among the top 1% most-cited scientists, having published over 270 peer-reviewed scientific papers.  She has written several books, including <a href= "https://www.panmacmillan.com/authors/lisa-feldman-barrett/how-emotions-are-made" rel="noopener noreferrer" target="_blank"><em>How Emotions Are Made: The Secret Life of the Brain</em></a>, and <a href= "https://lisafeldmanbarrett.com/books/seven-and-a-half-lessons-about-the-brain/" rel="noopener noreferrer" target="_blank">Seven And A Half Lessons About The Brain</a>. Her <a href= "https://www.ted.com/talks/lisa_feldman_barrett_you_aren_t_at_the_mercy_of_your_emotions_your_brain_creates_them?language=en" rel="noopener noreferrer" target="_blank">TED talk</a> has been viewed more than 6.5 million times.</p> <p><br /></p> <p>John Dunne holds the Distinguished Chair in Contemplative Humanities at the Center for Healthy Minds of the University of Wisconsin-Madison. His work focuses on Buddhist philosophy and contemplative practice, especially in dialog with Cognitive Science and Psychology. He earned his PhD from Harvard. </p> <p><br /></p> <p>This is part two in a series we're calling <em>The Art and Science of Keeping Your Sh*t Together</em>. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Lisa's scientific definition of emotions</li> <li>John's Buddhist contention that emotions, as a category, do not exist in Buddhism </li> <li>The difference between suffering and discomfort</li> <li>What we can do to master our emotions including understanding what Lisa terms as our "body budget" </li> <li>Becoming more emotionally intelligent</li> <li>Mastering our feelings in the moment</li> <li>Whether or not pain is an emotion and how it works</li> <li>How and why to be present in the here and now</li> <li>The upside of unpleasant feelings</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-john-dunne-520" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/lisa-feldman-barrett-john-dunne-520</a></p>

The Art and Science of Keeping Your Sh*t Together | Shinzen Young and James Gross

<p>In western culture, there's been a long held view that our ability to reason should be placed above our emotions. But the hard truth is that our emotions are there and they're non-negotiable— and If you don't know how to work with them, they can own you.</p> <p>The good news is that you can work with them and that there are many systems for doing so. To boot, you can learn a ton by listening to your emotions in the right ways. </p> <p>Today's guests, Shinzen Young and James Gross will help us understand how to work with our emotions and offer both techniques in modern science and ancient wisdom in order to do so. </p> <p>Gross is the Ernest R. Hilgard Professor of Psychology at Stanford University, where he directs the <a href= "https://spl.stanford.edu/" rel="noopener noreferrer" target= "_blank">Stanford Psychophysiology Laboratory</a>. Young is an American mindfulness teacher and neuroscience research consultant. He teaches something called <a href= "https://unifiedmindfulness.com/" rel="noopener noreferrer" target= "_blank">Unified Mindfulness,</a> which you will hear him describe in this conversation.</p> <p>This is part one in a series we're calling <em>The Art and Science of Keeping Your Sh*t Together</em>. In each episode we bring together a meditative adept or Buddhist scholar and a respected scientist. The idea is to give you the best of both worlds to arm you with both modern and ancient tools for regulating your emotions. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>James's "modal model" for understanding what emotions are and how they work</li> <li>James's five different types of strategies you can use for regulating your emotions</li> <li>Shinzen's contention that emotions have two sides to them</li> <li>How we can experience emotions with more fulfillment and less suffering via a mindfulness training he calls "focus factors"</li> <li>James's "process model of emotion regulation" </li> <li>What James believes are the elements that unite science and Buddhism</li> <li>Shinzen's contention that anyone can experience massive benefits of mindfulness training if their meditation practice has four key components</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/shinzen-young-james-gross-519" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/shinzen-young-james-gross-519</a></p> <p><br /></p>

This Thanksgiving, How to Make Gratitude More Than a Platitude | DaRa Williams

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Can gratitude be more than just a platitude? Our guest today argues: yes. </p> <p><br /></p> <p>DaRa Williams is a longtime practitioner and teacher of meditation. She is one of the guiding teachers at Insight Meditation Society, a graduate of the Spirit Rock Insight Meditation Society Teacher Training Program, and also has a clinical mental health private practice in Manhattan. DaRa also says, only semi-facetiously, that she believes gratitude can be considered the fifth Brahma Vihara. </p> <p><br /></p> <p>In this conversation we talk about:</p> <ul> <li>How to start knitting gratitude into your everyday life</li> <li>Whether gratitude is possible when everything sucks</li> <li>How to avoid spiritual bypass</li> <li>The opportunity that suffering brings for happiness</li> <li>How to take our suffering less personally</li> <li>The power of reminding yourself that you are nature</li> <li>And our unconscious fascination with creating difficulty</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dara-williams-295-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dara-williams-295-rerun</a></p>

The Science of Motivation | Ayelet Fishbach

<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>There are all sorts of ways to struggle with getting things done. Maybe you're a procrastinator, maybe you're somebody whose energy flags in the middle of a project, maybe you're too stubborn and don't know when to quit, or maybe you're somebody who sets too many goals and gets burned out. Whatever your situation, we all struggle with motivation. The good news is that there's a whole crew of scientists who study best practices for getting things done, including today's guest, Ayelet Fishbach, PhD.</p> <p><br /></p> <p>Fishbach is one of the most eminent players in the field. She is the Jeffrey Breakenridge Keller Professor of Behavioral Science and Marketing at the University of Chicago, Booth School of Business. She is also the author of <a href= "https://www.ayeletfishbach.com/book" rel="noopener noreferrer" target="_blank"><em>Get It Done: Surprising Lessons from the Science of Motivation</em></a>. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The crucial first step of setting goals</li> <li>How to pick the right goals for you</li> <li>Whether it's more effective to have a goal that is positive – where you're aiming to achieve something specific – or negative – where you're aiming to stop doing something</li> <li>Whether to-do lists work</li> <li>Whether incentives work</li> <li>Best practices for monitoring your progress</li> <li>The importance of celebrating milestones </li> <li>The importance of negative feedback</li> <li>Why the 10,000 steps per day goal makes motivational sense even though it's been proven to be scientifically arbitrary </li> <li>And how to know when to let go of a goal</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "http://www.tenpercent.com/podcast-episode/ayelet-fishbach-525" rel="noopener noreferrer" target= "_blank">www.tenpercent.com/podcast-episode/ayelet-fishbach-525</a></p>

Love In War | Esther Perel

<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>We're sharing a very special episode from a frequent guest of the show, Esther Perel. In this episode, "Love in War with Esther Perel: Ukraine," you'll hear a couples session led by Esther, between a husband and wife whose family has been torn apart by the war in Ukraine. Through the lens of relationship, you experience both the horrors of war and the relatability of intimate relationships.</p> <p>Esther Perel is a psychotherapist and <em>New York Times</em> bestselling author of many books, including <a href= "https://www.amazon.com/Mating-Captivity-Unlocking-Erotic-Intelligence/dp/0060753641" rel="noopener noreferrer" target="_blank"><em>Mating In Captivity</em></a>. She's also the host of the podcasts <em>Where Should We Begin?</em> and <em>How's Work?.</em> </p> <p><br /></p>

Robin Roberts on the Skill of Optimism

<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>It is so easy to be pessimistic and, in fact, we are evolutionarily wired towards it with a built in negativity bias. This bias can be super useful, because it keeps us on guard for threats. But like all biases, it can warp the way we see the world. This is why optimism can be incredibly helpful. We're not talking about blind optimism here but more about grounded, realistic and reasonable optimism. </p> <p><br /></p> <p>Our guest today, Robin Roberts, has come by this skill the hard way. Not only is she one of the boldest of the boldface names in the news business, where she is forced to confront crime, war, and natural disasters on the regular, but she's also come through two very serious bouts of cancer.</p> <p><br /></p> <p>Roberts is the longtime co-anchor of <a href= "https://www.goodmorningamerica.com/" rel="noopener noreferrer" target="_blank">Good Morning America</a>. She has a new book called, <a href="https://www.rocknrobin.tv/brighter-by-the-day" rel="noopener noreferrer" target="_blank"><em>Brighter by the Day: Waking Up to New Hopes and Dreams</em></a> in which she talks about how she has honed her optimism chops, and how you can, too. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How to strengthen your optimism muscle</li> <li>Making "one day, day one"</li> <li>Operationalizing your goals</li> <li>Robin's meditation practice</li> <li>Napping during meditation</li> <li>How she gets enough sleep given her crazy schedule</li> <li>Envisioning the victory </li> <li>Flipping the script so that instead of thinking "what could go wrong?" we think, "what could go right?" </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "http://www.tenpercent.com/podcast-episode/robin-roberts-516" rel= "noopener noreferrer" target= "_blank">www.tenpercent.com/podcast-episode/robin-roberts-516</a></p> <p><br /></p>