Secrets from the massively popular Stanford business school course on interpersonal hygiene.   Carole Robin and David Bradford taught the most popular elective course at the Stanford Graduate School of Business for a combined total of 75 years. Officially, the name of the course is Interpersonal Dynamics, but everybody calls it “Touchy-Feely.” Together they have written the new book, Connect: Building Exceptional Relationships with Family, Friends, and Colleagues.   We dive into the six hallmarks of what they call “exceptional relationships,” how to be honest and vulnerable without overdoing it, why the questions “how am I feeling?” and “how are you feeling?” are central to improving our communication, the inevitability of risk when you set out to deepen a relationship, and why meditation is helpful in all of this.   This episode originally aired in 2021.   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Additional Resources:  Brené Brown https://connectandrelate.com/  

10% Happier with Dan Harris

How To Make Your Relationships Exceptional | Carole Robin and David Bradford

Why knowing your tendency can improve your life.   Susan Cain is the author of the #1 New York Times bestsellers Quiet: The Power of Introverts in a World That Can’t Stop Talking, and Bittersweet: How Sorrow and Longing Make Us Whole. Her Kindred Letters newsletter is read by people in all 193 countries and all 50 American states. Join her at TheQuietLife.net.     In this episode we talk about: How to know if you’re an introvert or extrovert The strengths of introversion – and how these can you no matter where you are on the introvert / extrovert spectrum  Techniques to improve your relationships and work life  How to design your life around where you do your best – including figuring out your true goals The perks of exposing ourselves to the things we fear the most The paradox of anxiety and shyness And why introverts and extraverts often get along so well—something Susan calls “introvert/extrovert synergy”     Related Episodes: What Is Sadness Good For? | Susan Cain   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Additional Resources:  The Quiet Life with Susan Cain | Substack  

How To Know Whether You’re an Introvert or an Extrovert—and Why That Matters | Susan Cain

What it is, how beginners can get a taste, the dangers of striving, and whether tech can make it easier.   Dr. Matthew D. Sacchet, Ph.D., is an Associate Professor and the Director of the Meditation Research Program at Harvard Medical School and Massachusetts General Hospital (Mass General). Since 2012, he has authored more than 120 publications, presented more than 150 times at international, national, regional and local conferences and speaker series, and been cited more than 8,000 times.     In this episode we talk about: What Matthew's learning about advanced states of meditation, and what they do to the brain What relevance advanced meditation might have for the rest of us How we might get a taste of these states ourselves Whether technology might ultimately help some of us advance more quickly The psychological risks of practicing deep end meditation   Related Episodes: Dr. Richie Davidson, Daniel Goleman – Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body Nirvana | Joseph Goldstein A Meditator in the Arena | Sam Harris Willoughby Britton, Jared Lindahl -- Does Meditation Have a Dark Side   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/matthew-sacchet    Additional Resources: Meditation Research Program at Harvard Matthew Sacchet on X (Twitter) Matthew Sacchet’s LinkedIn      

The Mind-Bending Science of Advanced Meditation | Matthew Sacchet

Featuring a meditation teacher, author, professor, and dedicated experimenter with these molecules.   Jay Michaelson is a journalist, meditation teacher, rabbi, and professor of religious studies whose work for the last several years has been focused on psychedelics, meditation, and spirituality. Jay is a field scholar at Emory University’s Center for Psychedelics and Spirituality, and a fellow at Harvard Law School’s project on Psychedelic Use, Law, and Spiritual Experience. He is currently a visiting professor at Harvard Law School, teaching courses on psychedelics, law, and religion.   In this episode we talk about: Everything you should know about psychedelics if you’re wondering whether to give them a try What the research shows thus far The differences among various compounds The overlap between meditation and psychedelics The difference between spirituality and healing The dizzying question of whether these medicines have a separate consciousness  And more   Related Episodes: Psychedelics and Meditation | Michael Pollan - by DB - Dan Harris What to do About Eco-Anxiety | Jay Michaelson   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/jay-michaelson-912   Additional Resources: Both/And with Jay Michaelson A special guided meditation from Jay to accompany this episode  Two free upcoming events: Emory Science on Spiritual Health Conference (free, online)  Harvard Symposium on Psychedelics in Monotheistic Traditions (which Jay co-chairing)  

Should You Be Taking Psychedelics? The Benefits, the Risks, and the Science. | Jay Michaelson

 A node of sanity in these challenging times.   Bill Weir is America’s leading climate reporter. His new book is a celebration of our planet and human brilliance. It is a hopeful plea for communities to rally around nature, new ideas and each other, to create the kind of resilience that lasts generations.   In this episode we talk about: How a hotter earth is increasingly changing our lives Why some experts say the climate issue is half physics, half psychology How to work with feelings like rage and despair Why so many of us look away from the climate crisis Why acceptance is not surrender And the utility of class psychological frameworks, including Maslow’s Hierarchy of Needs and Elisabeth Kübler-Ross’ Five Stages of Grief   Related Episodes: What to do About Eco-Anxiety | Jay Michaelson   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/bill-weir   Additional Resources: Order Life as We Know It (Can Be)  

How To Survive the News. CNN’s Bill Weir on Moving From Anger and Despair to Optimism and Resiliency.

One of my favorite episodes that we’ve recorded in a long while.   Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies, both in Barre, Massachusetts. He is the author of Mindfulness: A Practical Guide to Awakening, A Heart Full of Peace, One Dharma: The Emerging Western Buddhism, Insight Meditation and The Experience of Insight: A Simple and Direct Guide to Buddhist Meditation. Joseph has studied and practiced meditation since 1967 under the guidance of eminent teachers from India, Burma, and Tibet and he leads Insight Meditation retreats around the world.   This year, IMS printed a collection of Joseph’s poetry, titled Dreamscapes of the Mind: Poems and Reflections. The book includes 21 poems and almost a dozen short verses. We have made copies available for a suggested donation of $12 to support IMS’s Retreat Center scholarship fund (shipping to U.S. addresses only).   For a copy of Joseph’s book, visit give.dharma.org/JGpoetry    In this episode we talk about: Impermanence, impersonality, and the vast spaciousness of the mind Mortality  How we can use mindfulness to be more creative Joseph reads one of his favorite poems (and a couple others) Thoughts on how to approach death What Joseph means by dreamscape of the mind Deep Dharma topics like Nirvana, rebirth, taking refuge and more   Related Episodes: Joseph Goldstein + Mark Epstein On: How To Handle Unwanted Experiences, How Not To Waste Your Suffering & The Overlap Between Buddhism + Therapy I Just Did A 10-Day Silent Meditation Retreat With Joseph Goldstein. Here’s What I Learned Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” Nirvana | Joseph Goldstein       Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/joseph-goldstein-dreamscapes   Additional Resources: For a copy of Joseph’s book, visit give.dharma.org/JGpoetry   

Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative

What confidence does to your brain, why it helps with anxiety, and how to get it if you don't already have it. Plus, the problem with overconfidence.   Ian Robertson is a Professor Emeritus in Psychology at Trinity College and was the founding director of Trinity College Institute of Neuroscience. He has written five books, the latest of which is called, How Confidence Works.   In this episode we talk about: What confidence actually is How to boost confidence  The dangers of overconfidence, and how to guard against it The role of anxiety and failure The "Oscar effect”, and why winners tend to live longer How to reframe anxiety as excitement  The role of gender, race, and class on confidence levels The importance of distancing yourself from confidence saboteurs  And much more   Related Episodes: A Buddhist Recipe For Confidence | Ethan Nichtern Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!)     Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/ian-robertson-909

The Neuroscience of Confidence | Ian Robertson

A candid, useful, and hilarious conversation.   Chodo Robert Campbell Sensei is a Zen teacher, bereavement specialist, grief counselor and a recognized leader for those suffering with the complexities of death & dying, aging, and sobriety. The educational non-profit he co-founded, the New York Zen Center for Contemplative Care, touches thousands of lives every year through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices. Chodo has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets.  Koshin Paley Ellison is an author, Zen teacher, Jungian psychotherapist, leader in contemplative care, and co-founder of an educational non-profit called the New York Zen Center for Contemplative Care. His books, grounded in Buddhist wisdom and practice, have gained national attention. Through its numerous educational programs, contemplative retreats, and Soto Zen Buddhist practices, the New York Zen Center touches thousands of lives every year. Koshin has appeared on dozens of podcasts and his work has been featured in the New York Times, PBS, CBS Sunday Morning and other media outlets.      In this episode we talk about: We get really real on the role of early childhood trauma and how that can show up in our relationships The importance of understanding your partner’s operating manual and how to come up with rules of the road The role of humor in relationships—how it can be used to successfully name the difficult parts of our partner’s personality—and how that can go wrong Why it’s important to do your own work outside of your relationship—in therapy and meditation or whatever is useful to you And the value of learning to be uncomfortable… together   Related Episodes: How (and Why) to Hug Your Inner Dragons | Richard Schwartz Escape From Zombieland | Koshin Paley Ellison The Surprising Power of “Healthy Embarrassment” | Koshin Paley Ellison The Art of Growing Up, Jerry Colonna Jerry Colonna, 'CEO Whisperer' and Reboot.io Founder - Dan Harris This Neurobiologist Wants You To Ask One Question To Reframe Anxiety, Depression, And Trauma | Dr. Bruce Perry (Co-Interviewed by Dan's Wife, Bianca!) The Anti-Diet | Evelyn Tribole    Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/chodo-and-koshin     

How To Make a Marriage Work | Chodo Robert Campbell and Koshin Paley Ellison (Co-Interviewed by Dr. Bianca Harris)

Why self-inquiry is the first ingredient to a healthy relationship.   Jillian Turecki is a renowned relationship coach, teacher, author, and host of the podcast, Jillian On Love. Fueled by an insatiable curiosity about what makes a relationship thrive, Jillian has helped thousands over the last 20 years through her teachings, courses, and writing to revolutionize their relationship with themselves so that they transform their romantic relationships.    In this episode we talk about: The difference between lust and love How to make the idea of self love more than an empty cliché How to be honest with your partner The myth of finding “the one” How to be your best self even after you’ve exited the honeymoon stage  And why, if you want a successful relationship, you have to make peace with your parents   Related Episodes: #510. Me, a Love Story: How Being OK With Yourself Makes You Better at Everything | Sharon Salzberg #464. How to Keep Friendships From Imploding | Esther Perel Esther Perel on the One Thing That Will Improve the Quality of Your Life   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://www.meditatehappier.com/podcast/tph/jillian-turecki-905  

How Are You Contributing To What Is Not Working In Your Love Life? Hard Truths From Relationship Coach Jillian Turecki.

Data-driven, dharma-informed, Dan-tested strategies for improving relationships of all kinds.  In this episode we talk about: The value of having platonic friends in addition to your spouse or partner A key communication skill that Dan picked up from the writer and researcher Brené Brown How humor can help your relationships – and how it can hurt A cognitive reframe from couples therapist Esther Perel How to manage conflict in a healthy way And one of Dan’s favorite Saturday Night Live sketches: Man Park   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: www.meditatehappier.com/podcast/tph/how-not-to-torpedo-your-relationships-dan-solo-episode   Additional Resources: Download the Happier app today: https://my.happierapp.com/link/download  

How Not To Torpedo Your Relationships | Dan Solo Episode

Practical strategies for managing our emotional lives.   Dr. Ethan Kross, author of the international bestseller Chatter, is one of the world’s leading experts on emotion regulation. An award-winning professor in the University of Michigan’s top ranked Psychology Department and its Ross School of Business, he is the Director of the Emotion and Self-Control Laboratory.     In this episode we talk about: What an emotion actually is  The myth that we should only experience positive emotions  Why sometimes avoidance is a smart strategy The six emotional "shifters" we can use to regulate our emotions The role of our senses How to use mental time travel to shift perspective And the role of our surroundings, relationships, and culture      Related Episodes: #365 The Voice in Your Head | Ethan Kross The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä     Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/ethan-kross-902

The Science of Emotion Regulation: How It Impacts Health, Performance, and Relationships. | Ethan Kross

How your reliance on being liked, being comfortable, and being perfect is blocking you from making the change you want.   Dr. Rangan Chatterjee is one of the most influential doctors in the UK with over two decades of experience. He now hosts Europe's biggest health podcast, Feel Better, Live More, he is the author of 5 Sunday Times bestsellers, he regularly appears on BBC television, national radio and his TED talk, How To Make Disease Disappear, has almost 6 million views.    In this episode we talk about: Why we have an overreliance on experts and perfection Barriers and solutions to long term change How to stop people pleasing (or become a “people pleaser in recovery”) Tips for neutralizing emotional discomfort and stress The "life is an escalator" myth, and our relationship with complaining  How to adapt to adversity without feeding our bad habits Escaping the trap of busyness And much more     Related Episodes: Why Your Bad Habits (and Addictions) May Be Getting Worse - and How Mindfulness Can Help | Dr. Jud Brewer How To Actually Keep Your New Year’s Resolutions | Dan Solo Episode     Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://www.meditatehappier.com/podcast/tph/rangan-chatterjee-901

9 Ways To Break Free From the Habits That Are Holding You Back | Dr. Rangan Chatterjee

A Buddhist doctor/nun on how we’re all addicted to something—and how to reduce craving.   Sister Dang Nghiem, MD, (“Sister D”) was born in 1968 in Vietnam during the Tet Offensive, the daughter of a Vietnamese mother and an American soldier. She lost her mother at the age of twelve and immigrated to the United States at the age of seventeen with her brother. Living in various foster homes, she learned English and went on to earn a medical degree from the University of California – San Francisco. After suffering further tragedy and loss, she quit her practice as a doctor to travel to Plum Village monastery in France founded by Zen Master Thich Nhat Hanh, where she was ordained a nun in 2000, and given the name Dang Nghiem, which means adornment with nondiscrimination. She is the author of a memoir, Healing: A Woman’s Journey from Doctor to Nun (2010), and Mindfulness as Medicine: A Story of Healing and Spirit (2015).   This episode is part of our monthlong Do Life Better series.  We talk about:   Sister D’s Buddhist version of the 12 step program, which is a combination of two canonical buddhist lists: the 4 Noble Truths and the Eightfold Path How willpower doesn’t fit into the Buddhist path of understanding and working with addiction  How to change addiction at its root Practical applications of mindfulness Self-compassion The importance of social support Her thoughts on our relationships to our phones  And more   Related Episodes: Do Life Better This Episode Will Make You Stronger | Sister Dang Nghiem The Science Of Manifestation | James Doty   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://www.meditatehappier.com/podcast/tph/sister-d-899  

Buddhist Strategies For Reducing Everyday Addictions (To Your Phone, Food, Booze, And More) | Sister Dang Nghiem

How to use your innate mindfulness to turn the volume down, or even uproot, your everyday addictions.   Dr. Judson Brewer is the Director of Research and Innovation at the Mindfulness Center and professor in Behavioral and Social Sciences and Psychiatry at the Schools of Public Health & Medicine at Brown University. He is the author of several books, including The Craving Mind, Unwinding Anxiety, and The Hunger Habit.   This episode is part of our monthlong Do Life Better series.  We talk about: Jud’s definition of addiction The difference between the scientific view and the Buddhist view on addiction The buddhist concept of Dependent origination Dopamine and dopamine fasting A three gear plan for sticking to your resolutions  Judson’s disenchantment with the term “mindfulness” What we need to know about willpower The two types of stress – and its impact on our behavior  What makes us resilient – and why it matters How community plays a role in making habit changes And finally, a friendly debate on whether there is such a thing as healthy anger?     Related Episodes: Do Life Better Get Fit Sanely The Anti-Diet | Evelyn Tribole The Science of Why You Eat When You're Not Hungry–And How to Stop | Judson Brewer Modern Life Is Making You Sick, but It Doesn't Have To | Gabor Maté Why We're All Suffering from Racial Trauma (Even White People) -- and How to Handle It | Resmaa Menakem I Just Went Through A Career Earthquake: This Is What's Next. How to Break Your Anxiety Habit | Judson Brewer    Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes     Full Shownotes: https://www.meditatehappier.com/podcast/tph/judson-brewer-898     Additional Resources: MindShift Recovery  

Buddhist Neuroscientist On: How To Quit Bad Habits And Why You’re Not Keeping Your Resolutions | Dr. Judson Brewer

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions.   Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as “one of the most popular podcasters in history.”    This episode is part of our monthlong Do Life Better series.    We talk about: The challenge–and gift–of failure Getting comfortable with discomfort and risk The notion of luck  The balance between your relationships and your work  Why scale isn’t always the answer  Success vs. happiness  And much more   Related Episodes: Do Life Better Sanely Ambitious  #321 The Joy of Being Wrong | Adam Grant Rethinking Success | Mia Birdsong   Sign up for Dan’s newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://meditatehappier.com/podcast/tph/guy-raz-896

The Psychology Of Success | Guy Raz

Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.

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10% Happier with Dan Harris

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