10% Happier with Dan Harris

Plus: How to walk like a tourist in your own city, recognize the moment you have enough, and take the happiest animal on earth as your role model, from a bestselling novelist and essayist. Gary Shteyngart's latest book, The Sensualist: Adventures in Pure Pleasure, is out now. His other books include the novels The Russian Debutante's Handbook, Absurdistan, Super Sad True Love Story, and the New York Times bestseller Our Country Friends, as well as the memoir Little Failure, a National Book Critics Circle Award finalist. In this episode we talk about: Why optimizing your life might be making you miserable How to track your steps without becoming a machine Where savoring pleasure tips into self-medication What a 150-pound rodent can teach you about living well The Puritan hangover that makes pleasure feel like failure Why enoughness may be the one metric you can't track The surprising case for orphaning yourself How to love parents whose politics you can't stand The unlikely object that got Gary through a panic attack What the Buddha meant by licking honey off a razor Why ambling might be an act of resistance 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: Oura Ring: Wear your best life with Oura: http://www.ouraring.com Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, this is Planet Visionaries. Listen or watch wherever you get your podcasts. Base44: Go to http://www.Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

On pausing before you react, setting boundaries, healing your past, and not getting dragged into drama Diego Perez is a #1 New York Times bestselling author who is widely known by his penname, Yung Pueblo. He has sold nearly 2 million books worldwide that have been translated into over 25 languages. Online he has an audience of over 4.5 million people and was named one of the Time100 Creators of 2025. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. Much of Diego's inspiration comes from the many silent meditation courses he has sat in the last 14 years. Diego's new book is Journey: The Year That Changes Everything. In this episode we talk about: What Diego means by inner peace, and why it isn't bliss What changed for Diego after a 60-day meditation retreat in India Healing your past through slowing down, gratitude, and understanding impermanence Why "you're not even real" leads to compassion, not nihilism Why generosity is a more reliable route to happiness than manifestation Setting boundaries without people-pleasing, and how the Buddha did it Dropping drama, and asking "What happened to you?" instead Pausing before you react, and why slowing down doesn't kill ambition Why becoming more flexible and adaptable brings more inner peace 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: The biography of the Buddha that Dan is reading This episode is sponsored by: CocoaVia: Visit http://cocoavia.com/discount/HAPPIER and use our promo code HAPPIER at checkout for an extra 20% off, or check out your local Sprouts Farmers Market. Thanks to CocoaVia for sponsoring this episode! Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, this is Planet Visionaries. Listen or watch wherever you get your podcasts. Base44: Go to http://Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Oura Ring: Wear your best life with Oura. http://www.ouraring.com To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

How to figure out what's worth your energy, compare yourself to the right role models, and use a one-week time audit to find your purpose. Mark Manson is the author of The Subtle Art of Not Giving a F*ck, hosts the podcast SOLVED with Mark Manson, and is the creator of Purpose, an AI mentor app designed to tell people uncomfortable truths rather than comfortable ones. In this episode we talk about: Why there's actually no such thing as not giving a fuck The one question to ask if you want to stop caring what people think Why the struggles you choose matter more than the rewards you chase What happens to your brain when success arrives too fast Why "if I just have X, I'll be happy" keeps fooling us The hidden gauge in your head that's always measuring your status Why you shouldn't want to stop comparing yourself to others How social media quietly stopped being social The simple weekly exercise that shows where your time really goes Why confidence might be the wrong goal entirely 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: Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase with promo code HAPPIER at http://tonal.com Figs Scrubs: Take 15% off your first order at http://wearfigs.com with the code FIGSRX., Cash App: Download Cash App Today: http://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 http://cash.app/legal/podcast for full disclosures. Base44: Go to http://Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Oura Ring: Wear your best life with Oura: http://ouraring.comTin Can: Go to http://tincan.com/HAPPIER to get $10 off your first order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: why the vastness of the universe should make you feel bigger, not smaller; where the atoms in your body come from; and what Hollywood gets wrong about aliens Neil deGrasse Tyson is an astrophysicist and the Frederick P. Rose Director of the Hayden Planetarium at the American Museum of Natural History, a post he's held since 1996. His newest book is Lost in Space: 5,000 Facts for Navigating the Universe. Born and raised in New York City, he attended the Bronx High School of Science. He earned his B.A. in physics from Harvard, an M.A. in astronomy from the University of Texas at Austin, and both an M.Phil. and Ph.D. in astrophysics from Columbia. He's authored eighteen books, hosted Cosmos: A Spacetime Odyssey (2014) and its sequel Cosmos: Possible Worlds (2020), and served as Executive Science Editor on the original Cosmos revival, which won four Emmy Awards. He created and hosts StarTalk — an NSF-funded program pairing celebrity guests with science conversation — which runs as both a podcast and a National Geographic TV series. In this episode we talk about: Why knowing his calling at age nine shaped his happiness Why seeking discomfort and learning new things keeps you growing How to spot online "experts" who are really selling something Why the universe can make you feel bigger, not smaller Why most elements in your body were made inside stars How mirrors left by Apollo 11 track the moon's slow drift Why Hollywood's human-looking aliens make no scientific sense Related Episodes: Neil's first appearance on the show 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: Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, this is Planet Visionaries. Listen or watch wherever you get your podcasts. OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER #oneskinpod Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Whatnot: Search Whatnot in the app store, download, and start selling right away. Oura Ring: Wear your best life with Oura: ouraring.comGusto: Try Gusto today at gusto.com/HAPPIER, and get three months free when you run your first payroll. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

How a 10-second pause can quiet the urge for more, why contentment comes through subtraction, not addition, and why a gratitude list alone can't fix the feeling. Vinny Ferraro has practiced insight meditation (vipassanā) since the mid-90s. He's the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at various centers and currently, leads Spirit Rock's Year to Live course. In this episode we talk about: Why no moment ever feels quite good enough Whether you actually need all that wanting to get things done How to tell healthy desire from the compulsive kind Why getting what you want so rarely delivers Why "why am I like this?" might be the wrong question How to stop turning other people's joy into a story about you Why gratitude lists can still leave you reaching How to turn a wandering mind into a ticker tape parade Why we dodge the present moment like an old drug dealer The ten-second pause you can slip into almost anywhere The two-word rule for deciding what to say yes to A walking phrase that makes everything feel panoramic What to do with the sadness of remembering it all ends Related Episodes: Frank Ostaseski, What Death Can Teach Us About Living Additional Resources: Vinny Ferraro's 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: Base44: Go to Base44.com/Happier and sign up through our link to get 30% off the Builder plan for your first year. Feeding America: Head to FeedingAmerica.org/Holiday right now to make a gift. Every dollar makes a real difference. Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Oura Ring: Wear your best life with Oura: ouraring.com To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris