10% Happier with Dan Harris

Writing can reduce overthinking, rumination, and anxiety. Here's what the researcher who pioneered the science suggests.
James Pennebaker is Professor Emeritus of Psychology at the University of Texas at Austin. He is known for his early research on expressive writing and health. More recently, he has pioneered ways to study people's personalities and behaviors through the analysis of their language use. His text analysis program LIWC is used across disciplines. Author of over 300 scientific articles and 8 books, his research has affected our understanding and treatment of mental and physical health of people dealing with upheavals in their lives.
This episode first aired in November 2024, and is co-hosted by Dr. Bianca Harris.
In this episode we talk about:
The specific form of journaling, called expressive writing or therapeutic journaling, that
he invented and studied.
Other kinds of journaling such as to-do lists and gratitude lists.
Why writing things down helps shift our perspective on our stress or trauma.
How that can lead to a cascade of benefits, from improved sleep to improved working memory
And why Pennebaker, who's a very laid-back dude, is so laid-back about how often we need to journal in order to derive its benefits
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How elite athletes use visualization to improve performance, why visualization can turbo-charge physical recovery, and the mental trick that can make your nervous system feel safe.
Cassi Vieten, PhD, is a licensed clinical psychologist and director of research at the Arthur C. Clarke Center for Human Imagination at the University of California, San Diego, where she also directs the Center for Mindfulness. She is the author Imagine That: Transform How You Think, Feel, and Live with the Science of Imagination.
In this episode we talk about:
Why imagination is the oldest human technology
The VISTA method for training your imagination
Why manifestation isn't as crazy as it sounds
How to talk yourself out of catastrophizing
Why conflict is really a clash of two imaginations
What glimmers are
How to use imagination to dial down physical pain
What years of hidden alcoholism taught Cassi about a narrowed imagination
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Ben Rein, PhD is a neuroscientist who studies the biology of social behavior and explains the brain to an audience of over 1.2 million people online. He serves as Chief Science Officer of the Mind Science Foundation, Head of Science Communication at ResearchHub Foundation, and teaches at Stanford University. 
In this episode we talk about:
Distinguishing between science and online "neurobullshit"
Three research-backed ways to protect your brain health and boost social connection, even for introverts
Why isolation shows up in the body like a low-grade injury
The real difference between loneliness and isolation, and why we rarely recognize either in ourselves
The power of pets in reducing stress and inflammation
Whether sugar is really more addictive than cocaine (short answer: no, and here's why)

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Additional Resources: 
Why Brains Need Friends: The Neuroscience of Social Connection

This episode is sponsored by:

BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER.
Quo: Try QUO for free, PLUS get 20% off your first 6 months when you go to Quo.com/HAPPIER.

Ironwall: Stop online threats before they become real-world attacks with Ironwall. Visit ironwall.com/DANHARRIS and request a free Risk Assessment to see exactly how exposed your executives are.
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Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience.
They talked about:
Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it"
The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction
Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice
The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works
Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?"
Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness
Allison Gilbert is a journalist, author, and co-author of The Joy of Connections. She's also designed an app to help people deepen the relationships they already have. She writes and speaks about human connection, grief, and resilience. Learn more at BeingMoreConnected.com.
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Additional Resources: 
Check out Allison's new app at beingmoreconnected.com

This episode is sponsored by:
Notion: Learn more about how Notion can support your business, at notion.com/happier.
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Dan doesn't usually sit in the interviewee's chair — but when journalist and author Allison Gilbert invited him to speak at the 92nd Street Y as part of their Connected Lives series, he said yes. What followed was one of the more wide-ranging conversations Dan has had about his own practice, his own anxieties, and why he's become convinced that inner work divorced from relationships is just selfishness dressed up as self-care. The evening also included a guided loving-kindness meditation — metta practice — that Dan led live with the audience.
They talked about:
Why Dan thinks the meditation world's PR problem has shifted — it's no longer "this is weird hippie stuff," it's "I get it, but I personally can't do it"
The upward spiral: how taking care of your mind improves your relationships, which improves your inner weather, which improves your relationships further — and the "toilet vortex" that runs in the opposite direction
Free-range mindfulness: why brushing your teeth or standing in a grocery line can rewire your brain just like formal seated practice
The self-compassion toolkit — Kristin Neff's three-step practice, distanced self-talk, and why putting your hand on your heart is "cheesy as f*ck" but actually works
Joseph Goldstein's single best question for breaking an anxiety loop: "Is this useful?"
Why micro-interactions — with your doorman, your barista, a stranger on the elevator — are one of the most underrated sources of happiness
Allison Gilbert is a journalist, author, and the creator of The Joy of Connections, a book and companion app designed to help people build more meaningful relationships. She writes and speaks about human connection, grief, and resilience. Learn more at allisongilbert.com.
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

Additional Resources: 
Check out Allison's new app at beingmoreconnected.com

This episode is sponsored by:
Notion: Learn more about how Notion can support your business, at notion.com/happier.
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris