10% Happier with Dan Harris

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.
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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
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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
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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.
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What kids can teach you about how to handle anger, being uptight, and rejection, according to the creator of Recess Therapy.
Julian Shapiro-Barnum is a comedian, writer, and interviewer known for Recess Therapy, Celebrity Substitute, and Outside Tonight. He's won seven Webby Awards, was named to the Forbes 30 Under 30, and received a Family Entertainment Award from Variety. His first book is How to Grow Up Without Becoming a Grown-Up.
In this episode we talk about:
The playground question kids ask that adults are too scared to say out loud
Why Julian stopped calling it your "inner child" — and what he calls it instead
The trick for making feelings pass in minutes instead of weeks
How breaking a rule on purpose can loosen something bigger in you
The childhood habit that makes rejection sting so much less
What growing up with five parents taught Julian about talking to anyone
A tiny physical habit that can snowball into real change
Why the most viral moment of his career wasn't about wisdom at all
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This episode is sponsored by:
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Fitnexa: You can learn more about the FitNexa Somnipods 3 at fitnexa.com and use the code HAPPIER10 for $10 off your order.
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The famed exoneree on making life worth living every day, flipping the narrative on the bad things, and the ancient Japanese practice of kintsugi.
Amanda Knox is an exoneree, journalist, comedian, and bestselling author of Waiting to Be Heard and FREE: My Search for Meaning. She hosts the podcast Hard Knox and advocates for criminal justice reform and media ethics.
In this episode we talk about:
The one question Amanda Knox asks herself whenever something bad happens
Why understanding someone who wronged you can matter more than forgiving them
What a centuries-old Japanese art form taught Amanda about coming back from being broken
The mindset shift that got her through years in prison, one day at a time
Why accepting your life exactly as it is might be the first step to changing it
The hidden trap inside feeling like a victim
Why other people's version of you was never actually yours to carry
 
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Additional Resources: 
Amanda's Resilience series on Waking Up (plus her affiliate link).
Dan's affiliate link for Waking Up.
This episode is sponsored by:
Planet Visionaries: In partnership with The Rolex Perpetual Planet Initiative, listen to or watch Planet Visionaries wherever you get your podcasts.
Function Health: Join at functionhealth.com/HAPPIER and use code HAPPIER25 for a $25 credit.
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