10% Happier with Dan Harris

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit."
Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy. 

Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory.

Together, they are the co-authors of Better In Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life. 
In this episode we talk about:
How the brain's default mode network is essential to our survival but also can keep us stuck in rumination and overthinking 

Segal and Farb's simple practice of "sense foraging" and why they say it can help break patterns and thoughts that aren't serving us 

The differences and the similarities between sense foraging and mindfulness 

Related Episodes:
Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel Segal — Ten Percent Happier 

Gretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your Relationships

Why You Can't Pay Attention - And How to Think Deeply Again | Johann Hari — Ten Percent Happier 




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How to do your best work, reframe life's bullshit, and stop making your happiness hostage to outcomes.
Maria Semple is the bestselling author of Today Will Be Different, Where'd You Go, Bernadette, and This One Is Mine. Before writing fiction, Maria wrote for TV. Her newest book is called Go Gentle.
In this episode we talk about:
Cognitive reframing tools to shift your mindset 
Maria's daily Stoic routine
The limits of Stoicism
What to do when mediating gives you anxiety
The danger of "baited bounties" 
How to "get shit done" with non-attachment
Using fantasy as a coping mechanism
Related Episodes:
Stoic Practices for Getting Rid of Mental Junk, Your Morning Routine, and Talking to the Dead | Ryan Holiday
Stoic Advice for Handling Setbacks, Insults, and Death | William Irvine
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Additional Resources: 
William Irvine's "A Guide to the Good Life"

Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.
This episode is sponsored by:

Rosetta Stone — Language learning that's immersive and intuitive. Start your journey at https://www.rosettastone.com/happier
ButcherBox — 100% grass-fed beef, free-range organic chicken, and wild-caught seafood delivered to your door. New listeners get chicken breasts or top sirloin for a year, or ground beef for life, plus $20 off at https://www.butcherbox.com/happier
 
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Plus: maximizing the benefits of sleep, exercise, and meditation.
To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you.
Amishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind.
Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety.

In this episode:
What neuroplasticity is, and why your brain is not fixed
How exercise changes your brain, including mood, memory, and attention
Reframing the burden of optimization 
The minimum effective dose for meditation to improve attention
Why sleep is essential for memory, brain cleanup, and long-term brain health
The myth of multitasking
How anxiety can be used as a tool instead of just something to avoid
How your daily habits are shaping the brain you'll have tomorrow
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
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Subscribe to our YouTube Channel
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. 
This episode is sponsored by:
Gainbridge — Guaranteed-rate financial products with no hidden fees. Learn more at https://www.gainbridge.com
Warby Parker — Prescription glasses, contacts, and sunglasses with virtual try-on. Buy one prescription pair and get 20% off additional pairs at https://www.warbyparker.com/happier
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
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The way you talk to other people (and yourself) can reduce dysregulation and distraction--and lead to better decisions.
Maryellen MacDonald is the Donald P. Hayes Professor (emerit) of Psychology and Language Sciences at the University of Wisconsin−Madison. She is a cognitive scientist with a focus on psycholinguistics, the study of how we comprehend, produce, and learn languages. Her latest book is More Than Words: How Talking Sharpens the Mind and Shapes Our World.
In this episode we talk about:
The hidden benefits of talking, including self-talk and writing
How talking helps focus attention and clarify your thinking
Why talking can help regulate emotions and improve decision-making
Why talking is actually harder than listening
Why we shouldn't rush to finish other people's sentences
How deliberate talking can help protect against dementia
Why understanding something doesn't necessarily mean you've learned it
How talking about new information helps your brain remember it
Why explaining things to other people deepens your own learning
Why kids need chances to talk and not just watch screens
Why you shouldn't judge people by how they talk
Related Episodes:
The Science Of Journaling: How Writing Reduces Overthinking, Rumination, And Anxiety | Dr. James Pennebaker (Co-Interviewed By Dr. Bianca Harris)


Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.
Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here. 
To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

What does it actually mean to "trust life" — especially when life is handing you something genuinely hard? In this Meditation Party episode (originally aired in 2024), Dan, Sebene Selassie, and Jeff Warren dig into that question from multiple angles: as a personal mantra, a philosophical stance, and a daily practice. Plus: listener questions on rumination, work-life balance, and the eternal napping-vs.-meditating debate.
"Trust Life" vs. "This Is the Curriculum" — Sebene shares the origin of her tattoo and what the mantra has meant through years of health challenges. 

The three timescales of practice — Jeff breaks down how meditation works in the moment, over months and years, and across the arc of a whole life. The third one is where things get interesting.

Obsessive thinking / rumination — Practical tools from all three, including one from Sebene involving a trampoline, and one from a clinical psychologist that will make you feel ridiculous in the best way.

Sebene Selassie describes herself as a "writer, teacher, and immigrant-weirdo." She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She's based in Brooklyn. 
Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He's based in Toronto. 
Related episodes: 
How to Stay Calm No Matter What's Happening | Sebene Selassie and Jeff Warren
Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz
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