10% Happier with Dan Harris

Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students.  
Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing.
Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen lineage who also teaches Vipassana in the Insight tradition. After 15 years as an ordained nun in Thich Nhat Hanh's monastic community, she now teaches internationally, integrating mindfulness with creative expression, social and racial justice, and care for the Earth. She is the author of We Were Made for These Times and co-author of Healing Our Way Home: Black Buddhist Teachings on Ancestors, Joy, and Liberation. You can also read Kaira Jewel's essays on Substack. 
In this episode we talk about:
Why we need to hear the same teachings over and over
What it means to be alive while you're alive
The hidden gifts of turning toward difficulty
How to plan for the future without leaving the present
The one sentence legendary teacher Thich Nhat Hanh said summed up all his teachings
Where our true home really is
How to accept things without becoming a doormat
The difference between surrender and giving up

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
This episode is sponsored by:

Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing.
Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad
Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. 
Additional Resources: 
More offerings from Kaira Jewel:
Beloved Community information (Monastery & Buddhist-Christian meetings)
On-demand course with Sangha Live: Growing the Good, Cultivating Courage, Clarity and Care
Insight Timer course: We Were Made For These Times: 10 Lessons In Moving Through Change, Loss & Disruption

To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

The liberation that comes from realizing that you're never going to get everything done.
Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks, The Antidote, and most recently, Meditations for Mortals. His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment. 
This episode originally appeared in April 2024. 
In this episode we talk about:
What the term "imperfectionism" means
The illusion of reaching a point where "everything's done"
Why there's liberation in seeing how finite we are 
Why small, imperfect actions are more valuable than perfect plans
Why overplanning is a kind of avoidance
How to make decisions 
The importance of finishing things
Who you should develop a taste for problems
Why effort doesn't always equal value
Why we need to stop protecting other people's feelings
And the paradox of mattering immensely and not at all
Related Episodes:
The Power of Negative Thinking 
Time Management for Mortals

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
This episode is sponsored by:
BetterHelp: BetterHelp works with more than 125 health plan networks, and eligible members have an average copay of just $23 per session with insurance. Visit betterhelp.com/happier to explore your payment options.
Instant Hydration: For a better way to stay hydrated, go to instanthydration.com/10HAPPIER and use my promo code 10HAPPIER for over 40% off your first subscription order - it's Instant Hydration's best offer available.
Square: Run your business smarter with Square. You can get up to $200 off Square hardware at square.com/go/happier. 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

You don't get to choose what's thrown at you — only how you respond. Karma as a tool for agency, attention sovereignty as a political act, and what to do when you feel completely helpless.
The news is a lot right now. And for most of us, the usual options — doom scroll until midnight, or unplug entirely — don't actually help. Meditation teacher Pascal Auclair joins Dan for a live community conversation on how to stay engaged with what's happening in the world without letting it wreck your nervous system, your relationships, or your sleep.
In this conversation, Pascal Auclair and Dan Harris discuss:
Why reading the news can be reframed as an act of love — and why that changes everything
What Buddhism actually says about karma, and whether the bad guys get theirs
How to balance staying informed with protecting your mental health
The difference between passive equanimity and wise, engaged action
How much news is too much — and why the answer is different for everyone
Why attention itself has become a battleground, and how mindfulness is your best defense
Pascal Auclair has been immersed in Buddhist practice and study since 1997. He was mentored by Joseph Goldstein and Jack Kornfield at IMS and Spirit Rock, where he now teaches retreats. He is a co-founder of True North Insight and one of its Guiding Teachers. Find more of his guided meditations in the 10% with Dan Harris app.
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
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Which conflict style are you? Plus: avoiding the "trance of nice," walking the high wire, and an uber-hack for getting over irritation.
devon + nico hase serve as guiding teachers of the online dharma community Refuge of Belonging. They teach at the Insight Meditation Society, Spirit Rock, and other centers, offer online and in-person retreats, and speak with students in one-on-one sessions. They are the co-authors of How Not to Be a Hot Mess and the new This Messy, Gorgeous Love: A Buddhist Guide to Lasting Partnership. 
In this episode we talk about:
Why friction in relationships is a feature, not a bug
The three directions of listening
Why joy isn't a nice-to-have
How contemplating death can dissolve everyday irritation
Whether you're a volcano, a diplomat, or a dodger
How to rupture like a pro
Why real patience has teeth
What it means to walk the high wire in a conflict
Related Episodes:
The Sex Episode
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
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Six archetypes: Which one are you? Plus, a simple question to help you distinguish real, current fears from old, outdated ones.
Dr. Galit Atlas is an internationally renowned psychoanalyst and leader in relational psychoanalysis. She teaches at NYU and Columbia University and lectures internationally on sexuality, desire, and emotional inheritance. Her latest book is Come Closer. You can also read her essays on Substack, Wild Analysis with Dr. Galit Atlas.
In this episode we talk about:
The six childhood archetypes that quietly run your adult relationships
Why the version of you that felt too big or too small never actually grew up
A simple question to ask yourself the moment old fear takes over
The surprising link between blame and a feeling you'd rather not name
What separates jealousy from envy — and why it matters more than you think
The phrases people use when they're secretly telling you the opposite
Why setting boundaries feels like betrayal if you were raised a certain way
The real reason acceptance has to come before change, not after
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
This episode is sponsored by:

OSEA: Go to OSEAMalibu.com and get 10% off your first order with code HAPPIER.
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod.
Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris