10% Happier with Dan Harris

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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Plus: why being your 'best self' isn't about being nice or passive, why regulation starts before things go wrong, and how 'polyregulation' can help you up your game.
Marc Brackett, Ph.D. is the author of Dealing with Feeling: Use Your Emotions to Create the Life You Want and the bestselling Permission to Feel. He is the founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. You can watch Marc's podcast interviews here. 
In this episode we talk about:
Why your "true self" might be the worst version of you
The five-step process for catching yourself before you explode
What to tell yourself in the doorway before you walk into a hard moment
Why breathwork alone won't fix everything you're feeling
The simple fix for total disengagement in your next Zoom meeting
Why your best self should never be a doormat
How to repair after you say the nastiest thing you've ever said
How to build a go-to strategy before you even need it
Related Episodes:
 The Science of Emotion Regulation: Strategies for When You're Anxious, Angry, or Comparing Yourself To Others | Marc Brackett

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Additional Resources: 
This episode is sponsored by:

BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER.
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Plus: Why acceptance isn't the same as resignation, a trick for gaining perspective, and the role faith plays in his life.
Josh Johnson is an Emmy-nominated writer, stand-up comedian, actor, and NAACP award-winner from Louisiana by way of Chicago. He was just named as the newest correspondent on Comedy Central's Emmy & Peabody Award-winning program The Daily Show, where he was previously a writer for the past six years. Johnson is also a former writer and performer on NBC's The Tonight Show Starring Jimmy Fallon, where he made his late-night debut in 2017. In addition, he is Comedy Central's 'most watched comedian ever' with 40M+ views to date across their platforms. 
In this episode we talk about:
The difference between accepting a problem and simply giving up
Why some anxiety is a rational response, not overthinking
How he manages anxiety while covering the news every day on The Daily Show
A simple trick for judging whether something is actually worth your worry
What it's like growing up in church (and questioning parts of it as an adult)
Why he thinks comedy helps people face hard realities instead of avoiding them
The habit behind posting a new hour of comedy every single week for three years
Why he believes AI's promised breakthroughs haven't actually shown up
Why he thinks the public still has power to reject where AI is headed
The advice about finishing your work that changed how he creates
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A simple daily check-in you can do anywhere, a four-part practice for handling hard emotions, and a new way to relate to negative judgments. Plus, why transcendence is more accessible than you think.
Diana Winston is the Director of UCLA Mindful, with three decades of experience teaching mindfulness for health and well-being. She has authored three books, including The Little Book of Being, and has taught at Spirit Rock Meditation Center for 25 years. A founder of the International Mindfulness Teachers Association, she continues to guide individuals and organizations in cultivating awareness and presence.

In this episode we talk about:
Why we keep making the same mistakes even after years of practice and therapy
Four different ways to understand what "awakening" actually means
A three-part check-in for resetting into the present moment
A four-step practice for working with a difficult emotion in real time
How judgment can become a doorway to deeper self-understanding
Why self-compassion is the foundation of loving anyone else well
How to access little tastes of transcendence in ordinary daily life
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Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire.
Ironwall: Stop online threats before they become real-world attacks. Request your free risk assessment at ironwall.com/danharris.
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