Ten Percent Happier with Dan Harris


Dan Harris is a fidgety, skeptical journalist who had a panic attack on live national television, which led him to try something he otherwise never would have considered: meditation. He went on to write the bestselling book, 10% Happier. On this show, Dan talks with eminent meditation teachers, top scientists, and even the odd celebrity. Guests include everyone from His Holiness the Dalai Lama to Brené Brown to Karamo from Queer Eye. On some episodes, Dan ventures into the deep end of the pool, covering subjects such as enlightenment and psychedelics. On other episodes, it’s science-based techniques for issues such as anxiety, productivity, and relationships. Dan's approach is seemingly modest, but secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time.
New episodes come out every Monday, Wednesday, and Friday for free. Listen 1-week early and to all episodes ad-free with Wondery+ or Amazon Music with a Prime membership or Amazon Music Unlimited subscription.

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Recent Reviews
  • Ohio Vick
    General feedback & on episode 553 2/1/23
    I started listening this year & enjoying the podcasts. I do appreciate the warning of “adult language “ in Meditation Party # 553. I skipped this episode and will look forward to other podcasts. Thank you!
  • WestCoastaNostra619
    A lot if good stuff being taught and shared here. I wish it didn’t take 4-5 minutes of adds to get into the pod. Seems a lot of the content is turning towards subscription. I enjoy the meditations the most. This is one of the pods in my weekly rotation.
  • minneapolismd
    The voices seem oddly sped up and hyper. For content that should be relaxing and contemplative it does t work for me
  • dishpat
    I’ll be listening every day for a long time
    I have something that I need to do for a little over an hour every day and for years I’ve been listening to podcasts during that time. Occasionally when I’d listen to an especially good podcast episode, I would make a note in my phone so I could listen to it again someday. I can’t remember how or why exactly but a copy of your book “10% Happier” came into my life and I really really loved every bit of it. So once I finished it, I looked up your podcast and started in with episode #1. I am now only 12 episodes in and I quickly realized that I would need to drop the notion of making note of especially good episodes because all 12 were striking me that way. I have a feeling once I get to the end and I finish the current episode (many hundreds of episodes from now), I will just start over again with #1. A friend taught me TM in the 1990’s and I did it for about 6 months and then stopped because it seemed like it was vaguely relaxing but that I wasn’t getting any more out of it than I could get from taking a 15 minute nap and resting my eyes. At the time he said that he did it for several years and didn’t notice much benefit until he went on a retreat and meditated all day for a week. I remember filing that idea away for future consideration. Your book and podcast are making me reconsider the idea of starting to do it again. And if I don’t notice much benefit, maybe the answer is to do it more, not less.
  • nxt20feet
    I have been listening for years
    A big thank you to Dan Harris for helping me not just understand many things, but also making me a better person and introducing me to meditation. One of the best podcasts out there!
  • Lbrecke
    Adam Grant episode
    So many great episodes in the ten percent happier podcast, but you and Adam really hit this out of the park. I tend to fade in and out of the conversation on most podcasts, but I absorbed every word. Thank you both!
  • Libby LJ
    Outro music on bonus meditation episodes
    Dan, would you consider losing the outro music that concludes the bonus meditation episodes? It’s pretty jarring to try to relax into meditation and then be met with blaring theme music at the end. Kind of undoes all that good meditative work, you know? Love the pod otherwise! Thanks!
  • Elle MW
    Great podcast -
    I love this podcast and the great variety of guests. I so admire Dan and have followed his journey for years - starting when he was one of my favorite tv journalists.
  • betsy108
    Quality guests
    This podcast consistently brings knowledgeable, seasoned guests that remind me of what is important. It helps me feel grounded, calm, and excited to be in life.
  • Doima21
    remarkable contents
    Extraordinary and best podcast
  • Bad Advuse
    Best podcast ever
    Tuned in just for the Dali Lama. Did one short meditation. On second day I loved the meditation so much I joined for more. These guided meditation’s are the best and I’ve tried many. Dan is darling and wonderful. He made this old lady feel at home and glad to be beginning the week before I turn 81. This is a must listen podcast ♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️🫶🏼🫶🏼♥️😁
  • lesliepopleslie
    Dalai Lama 5 episode
    Re:5 of Dalie Lama on dreams & death enlightenment.. I get what your saying on stripping away the tangible & finding enlightenment,.. Yet, at the moment of death..what if moving your finger snaps you away from your spiritual journey?
  • T-racer532
    I don’t need this
    The dali lama is a position passed down by family like nobility and royalty. The human race is past this nonsense. They live on the backs of the poor and we are supposed to think they are great because they were born into this position. What a joke. Eat the rich!
  • Reviewer987789
    Fantastic, life-giving podcast
    This is a fantastic podcast that anyone would not only love and enjoy listening to, but also learn from. This is a podcast that I look forward to listening to, no matter who the guest is or what topic is being addressed. I find it both entertaining and life-giving every time. Thank you, Dan Harris!
  • OHUser
    Dan Harris is a really good interviewer
    I appreciate Dan’s preparation for his interviews (even though I assume he has a great team supporting him in that - he is still the front man and very much in the present when interviewing someone). He does a very good job of fleshing out the salient points of interest, digging deeper at all the right times and not wasting time on areas that are (at least in my mind) less important. I appreciate that he follows up, defines terms, identifies people and places, and never forgets “us listeners” in terms of making sure we have good, clear explanations. Great podcast. Would love to hear more from TM meditators which is my current method of practice. Also, would be great also to have a written index of all the books, places or people mentioned during a podcast interview in case we want to read further or follow up on a reference. At any rate, thanks for all the hard work. I have learned a lot, and I always look forward to Wednesdays for the posting of new episodes. UPDATE 9/2019: OMG. Joseph Goldstein - Thank you, thank you, thank you. I have replayed it 3 times. Also, I cast a very emphatic vote of YES for his suggestion of a “Buddhist Corner” on the app. Please do that without delay. UPDATE 1/2020: Tara Brach interview was amazing, and thoughtful. Much appreciated. UPDATE 10/20/20: I love Tuere Sala and her presentation of Mudita. I love how she stuck hard to her interpretation and definition of this term and pushed Dan beyond what it appeared was his understanding of it. It seems she is saying compassion is to suffering as mudita is to joy. Would love to hear more from her and specifically how to “embody” joy. Would also love to hear her and Lama Rod Owens collaborate to say more about how to (physically) em-body joy. Great episode. Also, the entire election series was amazing, helpful and enlightening, particularly the ending with Roshi Joan Halifax and I am going to include DaRa Williams in that, as well. All five women were outstanding. What a collection of enormously big-hearted and brilliant women. UPDATE 1/17/21: The Jack Kornfield episode (A Big Dose of Perspective) was outstanding. I always feel more hopeful after listening to Jack. His answer to the question raised by the caller who identified herself as a “COVID nurse” was beyond wise and so compassionate and thorough; he identified and addressed all the nuance in what she asked and expressed. And, like Jack, I was also moved by the caller, herself...how amazing that she works all day in that difficult environment and then returns home carrying the weight of the worry for her young children and expresses it in such a thoughtful way...so many millions of parents are of course doing the same but those who are frontline workers have that extra raw component of seeing, firsthand, the pain that the rest of us do not. I concur that she and all her colleagues deserve our deep and profound gratitude. Anyway, another fantastic episode by Dan and his team for sure. UPDATE 1/2023 - I am a podcast subscriber, but there is no place to leave a review there that I can see so I wanted to say WOW!! What a wonderful podcast series this month on the Dalai Lama. Unbelievable. Really really great and very helpful to have Richey Davidson adding helpful commentary. The discussion on subtle body/subtle mind, awareness and death in particular was amazing. Thank you for such great content.
  • anonymous02020
    I enjoy the meditations
    Great podcast with interesting guests, however, I find it to be a bit repetitive. Dan often repeats stories and talks about himself a lot. I get that he needs to come up with a lot of content, but I feel that after listening to several episodes I am not learning much new information. I do love that they post guided meditations though.
  • Kolski5689
    My favorite podcast
    I discovered this podcast just this year and have become a huge fan. I really enjoy Dan's voice, the personal stories that he shares, and his humble personality. He never fails to ask great questions of his guests to make sure his audience is truly grasping the concepts presented. I loved Dan's Ted Talk and have sent it and many of these podcast episodes to my friends and clients to listen to (I'm a therapist in Newport Beach, CA), especially my male clients as it's so great to have a wise, cool, emotionally mature male role model, who will admit that while some of these practices may seem hokey we need to do them anyway!
  • Rockie W
    Less focus on the host
    Fantastic guests with great information. I wish the host would focus more on the guest’s information and examples rather than talking so much about his own life. For example, the Gretchen Rubin interview about The Four Tendencies seemed to turn into a show about Dan giving up sugar.I would have liked to hear more, different examples from Gretchen.
  • OliveYaLongTime
    Meditation tips from the Wealthy
    Really enjoying hearing most of the guests. It does make me want to #eattherich. They’re soo delusional about what the average person’s life is. It makes me angry that they’re able to spend time getting healthy, while I work myself to death working 13 hour shifts in a factory.
  • happier learner
    Positively wonderful!
    Podcasts and the app - positively wonderful! Gets me through the holidays and the rest of the year! Thanks for developing!!
  • Teanabee
    My favorite podcast
    I can’t get enough of this podcast. Thank you for the work you do! Each meditation session helps me get through my stressful work days and the full episodes teach me so much about how to deal. Your latest episode of Calling People In spoke to my soul! This weeks guest dropped so many truth bombs with genuine love that I am overwhelmed with hope. Grateful and ready for more.
  • djkushner
    Remarkable Interviewer
    I appreciate the content of this podcast so much— and I believe it improves my life. I also think Dan Harris’s interviewing skills are superb: he is smart, charming, and he knows when to allow the interviewee to just speak without interruption.
  • JMW100
    Outstanding podcast!
    I started out just listening occasionally and find myself now listening quite regularly. The episodes are thought-provoking and helpful. I usually get one or two new tools to try as well as resources to check out. I often share episodes with friends.
  • aefw
    Life changing
    This is my go-to podcast whenever I’m trying to find peace of mind.
  • SCHNELLI bear
    Such great learning
    I really enjoy Dan’s genuine approach to interviewing his incredible guests. Thought provoking and insightful, this podcast is so fun to listen to. Thank you Dan and everyone! Only request is a two part series with Jeff Warren though 😭❤️
  • Karma R
    Great Podcast
    I love this podcast. Dan Harris is someone I really can relate to. He has great guests and asks them important and probing questions. Listening to this podcast reveals many ways to be at least 10% Happier!
  • annierose72
    Great content with slight cringe
    The guests and the editorial focus of this show are so fantastic! I’d just love to see Dan evolve a bit beyond all of his embarrassment about these practices. We get it, Dan, we get it. You’re a successful, urban news guy…but hearing you constantly harp on about treacly or twee many of the teachings are is just…cringey. I understand that you’re trying to appeal to folks who might not be as familiar with meditation but for those of us who just want to enjoy the guests, hearing about your personal inner neuroses or judgements is becoming distracting.
  • srg325
    So Thankful this show exists
    Amazing and helpful
  • SonomaV
    Uplifting !
    This is one of my favorite podcasts, and Dan Harris is an excellent interviewer with great guests. I really appreciate his accessible manner and the informative and entertaining way he shares his life journey as a meditation/mindfulness skeptic. Thank you!!
  • tilbie
    Extremely supportive
    One of my favorite podcasts; so uplifting! Very helpful on the meditative journey, in leading a more mindful life, and becoming a happier person. Dan is a great, humorous and personable interviewer and his guests are excellent and inspiring. Thank you!
  • Issues with nicknames
    Excellent podcast!
    I have been a listener for a long time and love the high level of daily applicability built into Dan’s interviews, his light hearted and sincere approach and the wide variety of mindfulness topics! Thanks for an excellent podcast!
  • TMB_peace
    Episode 523
    Best episode to date! I loved the “Beautiful monsters” and “Handshake” approach. This was so helpful to me!
  • Kiangaj
    Very Helpful
    I find this show so helpful to my journey. There are episodes that impact so much that I reflect on them days after and I can’t help but share them. It’s a great balance of the spiritual and the practical. Thank you for being here.
  • Mperre5
    For me, TPH has been a lifeline and one of the greatest learning opportunities of my life. I found it when my first child was born 2 years ago at the beginning of the pandemic when my anxiety was at a peak and my relationship skills were seriously lacking. By listening, I’ve gained a completely different perspective and approach that feel healthier, more skillful, and more helpful than the way I’ve always operated. Dan is an incredible interviewer and his guests are pure gold. Thank you for this incredible podcast. I’m a loyal and grateful listener.
  • Hahnyok
    Love it!
    I’m so grateful to have found Dan’s podcast. His way of helping me to really understand the wisdom of these remarkable teachers is priceless. Thank you!
  • esstoney
    most listened-to podcast
    This is the podcast that I spend the most time listening to. It is almost always very helpful, and even when the topic is not relevant to me, it’s always interesting. The show notes are useful. I often get a book written by the guest after hearing the guest being interviewed by Dan.
  • VSNinja
    Best podcast
    I have been listening to this podcast everyday for some time now and I absolutely love everything I learn from it. It is slowly changing my life and helped me get through the darkest days around my Moms passing. Thank you Dan and team for creating such a thoughtful and useful podcast that our world needs now more than ever!🙏VSNinja
  • allearsinboston
    Big - and grateful- fan of the podcast
    Great topics and guests. I so appreciate the way Dan Harris asks questions and maintains the role of the journalist more than simply an evangelist. Keep doing what you are doing.
  • Amy P14
    Wisdom presented in an engaging way
    I’ve been listening to this podcast for years, and it is one of my favorites!! Dan Harris is an expert interviewer and he gets the best guests. Listening has helped me to not only improve my meditation practice but also live more mindfully. Thank you Dan & team. 👏🏻
  • Wanderluster4Life
    Incredibly interesting and insightful
    This podcast is a collection of fascinating conversations with some of the most interesting and insightful people on the planet. Dan is an excellent interviewer, and I appreciate how he summarizes what his guests are saying to make their ideas even more accessible to his audience. I find takeaways both big and small in every episode. Thank you to Dan and the team for creating such a valuable resource.
  • Anicca31
    It used to be so simple and straightforward to put on one of your podcasts. I feel it has gotten so cumbersome. Not user friendly. Seems like everyone wants to change and update all the time. Sometimes simplicity is best. It just makes me think that even with the best original intentions it’s all about making money.
  • Spyndlejanx
    10% Happier
    10% Happier, a great combination of science, philosophy, and real life application. Thank you Dan Harris for daring to share your vulnerability.
  • Casey1021
    Love this Podcast
    I can’t get enough! So many good episodes and I can help but replay them all over and over again! Thank you so much for sharing!
  • Maikel Wong
    The podcast is very uplifting and educational. My favorite are the meditations episodes. Dan offers a variety of meditations that are short but extremely helpful. Keep up the amazing job Dan, I am forever a follower.
  • Mouse owl
    A really great show that has been helpful in my personal development.
  • Thrive143
    Every episode has some gem that comes at just the right time!
  • shoshfis
    This was one of the catalyst that changed my life.
    Sounds dramatic but listening to this podcast has helped change my life. I am now a daily meditator and listen to the podcast weekly. Thank you Dan and everyone that works at Ten Percent❤️❤️
  • hoduMSW
    Excellent and Motivating Resource
    I love that this is science-backed, with expert and personable guests. Best of all, it’s extremely accessible even for newbies. After years of trying and failing to develop a mindfulness practice, “Meditation for Fidgety Skeptics” was the only source that stuck! This has been a life-saver through the past few years. Thanks, Dan!
  • 246namemychix
    Long time listener …
    I listened for free and did all I could on the app for a whole year and then I was hooked so I paid for a year long membership and the rest is history. I’ve gone through all the courses, read the book, listened to innumerable and very helpful podcasts and try to get that daily meditation offering in, also. It is just an outstanding way to learn what meditation REALLY is and can be.
  • Hai&Ri
    Just what I needed
    I recently found this podcast an am so grateful, not a disciplined meditator, but getting better.
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