10% Happier with Dan Harris

→ WHAT IT COVERS Terry Bradshaw, four-time Super Bowl champion and Fox NFL broadcaster, speaks with Dan Harris about his memoir *Looking for Terry*, revealing decades of undiagnosed clinical depression, three failed marriages, a complicated relationship with his mother, and how he ultimately found stability through therapy, medication, and his fourth wife Tammy.

→ WHAT IT COVERS Zen Buddhist nun and medical doctor Sister Dang Nghiem discusses her book *Live Beautifully, Die Beautifully* with Dan Harris, presenting the Buddha's five daily remembrances as a structured practice for confronting aging, illness, death, and loss to reduce lifelong anxiety and regret. → KEY INSIGHTS - **Five Daily Remembrances Framework:** The Buddha prescribed twice-daily contemplation of five truths: your body will age, get sick, and die; you will lose everyone you love; and...

→ WHAT IT COVERS Social psychologist Jonathan Haidt joins Dan Harris to examine his book The Happiness Hypothesis, now in a revised 20th-anniversary edition, testing ancient wisdom from Stoicism, Buddhism, and philosophy against modern psychological research to identify practical frameworks for flourishing in contemporary life. → KEY INSIGHTS - **Stoic Challenge Framework:** When setbacks occur, saying "stoic challenge" aloud creates a cognitive pause that interrupts the automatic second wave...

→ WHAT IT COVERS Dr. Raj Panjabi, Harvard physician and former White House National Security Council director for global health security, presents an eight-play framework for navigating crisis and uncertainty — covering denial, community building, flexibility, and embracing the unknown — drawn from pandemic response work and personal experience. → KEY INSIGHTS - **Normalcy Bias Interruption via Pre-Mortem:** The brain's evolutionary "normalcy bias" causes denial during slow-moving crises.

→ WHAT IT COVERS Organizational psychologist Adam Grant joins Dan Harris to dismantle common relationship myths — including "never go to bed angry" and "you need to like your colleagues" — drawing from his book *Vibe: The Secrets of Strong Connections in a Lonely World*. Grant presents research-backed frameworks for building allies, pals, and companions across personal and professional contexts.

→ WHAT IT COVERS Molly Graham, host of TED's Work Life podcast and former Facebook executive, presents a framework for building a career around energy and joy rather than titles and achievement. She introduces "career emergence" — navigating careers through local decision-making rules instead of long-term plans — and outlines five principles that expand opportunity and reduce work-related anxiety.

→ WHAT IT COVERS Yoga teacher Nadia Narain and somatic practitioner Katia Narain Phillips explain how the autonomic nervous system drives daily behavior, and present six concrete practices from their book *Glimmers* to build nervous system flexibility without requiring formal meditation or significant time commitment. → KEY INSIGHTS - **Glimmer Check-In:** Counteract the brain's negativity bias by deliberately recalling a small positive sensory moment — a warm coffee cup, a pet, a stranger's...

→ WHAT IT COVERS Dan Harris speaks with two senior students of Zen master Thich Nhat Hanh — Brother Phap Dung and Kaira Jewel Lingo — about four of Thich Nhat Hanh's most practiced teaching phrases, exploring how short, memorable dharma expressions function as real-time anchors against anxiety, distraction, phone dependency, and the chronic feeling of being rushed.

→ WHAT IT COVERS Dan Harris interviews author Oliver Burkeman about his book *Meditations for Mortals*, structured as 28 daily essays across four weeks. Burkeman argues that accepting fundamental human limitations — finite time, incomplete to-do lists, uncontrollable futures — is the starting point for more engaged, productive, and calmer living rather than a concession to mediocrity.

→ WHAT IT COVERS Buddhist meditation teacher Pascal Auclair joins Dan Harris to address news-related anxiety ahead of U.S. midterm elections, offering concrete strategies for staying politically engaged without psychological burnout, covering karma, attention sovereignty, news consumption limits, and balancing outrage with action across a 35-minute live community session.

→ WHAT IT COVERS Buddhist teachers and married couple Devon and Nico Hase discuss their book *This Messy, Gorgeous Love*, presenting frameworks from Buddhist psychology—including the First Noble Truth, three conflict styles, and three-directional listening—to navigate conflict in romantic partnerships, workplace relationships, and family dynamics across a 72-minute conversation with Dan Harris.

→ WHAT IT COVERS Psychoanalyst Galit Atlas joins Dan Harris to explain how six distinct inner child archetypes — including the frightened, ashamed, guilty, melancholic, invisible, and chosen child — shape adult relationships and behavior, and offers concrete strategies for identifying and dialoguing with these early self-states to reclaim conscious agency.

→ WHAT IT COVERS Comedian Julian Shapiro-Barnum, creator of the digital show Recess Therapy and author of How to Grow Up Without Becoming a Grown Up, shares lessons drawn from interviewing thousands of children about how adults can reclaim playfulness, emotional honesty, and self-expression to live with greater ease and connection. → KEY INSIGHTS - **Emotion Processing:** Children feel emotions immediately and release them quickly, while adults suppress and ruminate, extending emotional pain...

→ WHAT IT COVERS Amanda Knox, wrongfully convicted of murder in Italy at age 20 and imprisoned for four years while facing trial for eight, shares frameworks she developed for surviving extreme suffering. Drawing on Viktor Frankl, kintsugi philosophy, and her direct confrontation with prosecutor Giuliano Mignini, she outlines how to find meaning, release resentment, and reclaim identity after involuntary trauma.

→ WHAT IT COVERS Yale Center for Emotional Intelligence director Marc Brackett presents a five-step framework called the Meta Moment to Dan Harris, explaining how proactive emotion regulation — preparing in advance for predictable triggers — produces better outcomes than in-the-moment self-control. The framework uses best-self visualization, flexible strategy matching, and post-event self-assessment to reduce reactive behavior. → KEY INSIGHTS - **Proactive vs.

→ WHAT IT COVERS Comedian and Daily Show correspondent Josh Johnson speaks with Dan Harris about managing news cycle anxiety, the distinction between acceptance and resignation, his three-year streak of posting weekly hour-long comedy sets on YouTube, the role of comedy in processing political reality, and his pointed critique of AI as overhyped theft masquerading as innovation. → KEY INSIGHTS - **Acceptance vs.

→ WHAT IT COVERS Dan Harris and UCLA Mindful director Diana Winston explore four distinct dimensions of awakening — present-moment awareness, healing old patterns, relational judgment work, and self-transcendence — offering concrete meditation tools for breaking recurring cycles of anxiety, overthinking, and emotional reactivity in everyday life. → KEY INSIGHTS - **Three-Center Check-In:** Winston's structured reset practice involves pausing to sequentially scan three internal domains — body...

→ WHAT IT COVERS Surgeon and author Dr. Atul Gawande joins Dan Harris to discuss his book *Being Mortal*, exploring how asking the right questions about personal priorities transforms end-of-life care, why early palliative care extends life by 25%, and how to navigate aging, independence, and mortality with clarity. → KEY INSIGHTS - **The Five Questions Framework:** Palliative care clinician Susan Block developed five questions that reframe end-of-life conversations: What is your understanding...

→ WHAT IT COVERS Comedian Neal Brennan, co-creator of Chappelle's Show, discusses how 15–20 ayahuasca ceremonies, one bufo/5-MeO-DMT session, and MDMA use over two years transformed his baseline mood, reduced chronic self-criticism, and measurably increased his comedic performance by an estimated 10–15%. → KEY INSIGHTS - **Psychedelic sequencing:** Brennan completed 15–20 ayahuasca ceremonies followed by bufo (5-MeO-DMT) and MDMA across a two-year period, describing the order as unplanned but...

→ WHAT IT COVERS Yale psychologist Laurie Santos and author Gretchen Rubin join Dan Harris to outline ten evidence-based strategies for escaping stuckness, covering self-compassion frameworks, personality-based habit formation, time management, sensory engagement, physical health, prosocial behavior, decision-making, and social connection as tools for regaining momentum and agency.