10% Happier with Dan Harris

A road map for taking the pressure off. 
 
Claudia Hammond is an award-winning writer and broadcaster. She is Visiting Professor of the Public Understanding of Psychology at the University of Sussex and is the presenter of BBC Radio 4's All in the Mind. Her latest book is Overwhelmed: Ways to Take the Pressure Off.
 
In this episode we talk about:
How to define "overwhelm" – and modern causes for its existence
Why the search for perfection is futile 
Claudia's three-part recipe for handling overwhelm
Antidotes for the comparing mind 
What we should all know about procrastination
 How to not let the news overwhelm you 
What we learn from regret – and how to stop beating up on your past self
A key technique for worrying less
The case for nostalgia
How to get into a "flow state"
 
Related Episodes:
If You Want To Be More Productive, You Need More Rest. Here's How To Get It. | Claudia Hammond

 
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Additional Resources: 
The Art of Rest: How to Find Respite in the Modern Age
The Keys to Kindness
Time Warped: Unlocking the Mysteries of Time Perception
Mind over Money: The Psychology of Money and How to Use It Better
Emotional Rollercoaster: A Journey Through the Science of Feelings
Claudia's BBC Podcasts

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What does success look like? A neuroscientist wants you to question your cognitive scripts. 
Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.
 In this episode we talk about:
Her critique on our cultural obsession with "finding your purpose"
The value of knowing your "cognitive scripts"
Practical tools to live a more purposeful, curious, and fulfilled life
Her mini-protocol for experimentation (based on the scientific method)
Mindful productivity — and how it builds on moving us into an experimental mindset 
Whether procrastination is actually the enemy? And tools to work with it.
The upside of making space for your imperfections 
Tips for navigating uncertainty 
Why you want to avoid having too many experiments at the same time
The main difference between a habit and an experiment
How to learn alongside with other people — and why this matters 
Collective "flow" states 
Tips for community building
And this question: is legacy important?
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A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January.
This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.
Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City.
Check out more meditations from Bart throughout January in the 10% with Dan Harris app.
Related episodes:
Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik
 
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Plus, much more from the famed late-night TV show host.
Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast.
In this episode we talk about:
How Seth maintains sanity while hosting a late-night show amid the firehose of news
Joy and humor as resilience
His early struggles with self-doubt 
How raising children is potentially harder than hosting a late night TV show
The upside of anxiety
The art of listening
Friendship, loyalty, and the emotional sustenance of creative partnerships.

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A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia.
Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity.
In this episode we talk about:
What Ayurveda actually is beyond TikTok trends 
How ancient Ayurvedic principles align with (and differ from) modern medicine
 How to brace yourself in the face of an imbalanced ecosystem
The human tragedy of overoptimization
The value of awe, fascination, and pattern-seeing as more effective than discipline or force
 The three codes of life
The framework to come back into our own intelligence in the kindest way 
How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance
The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts
The "inner climate" framework 
Practical tools for sleep, including concrete daily practices to offset "imbalances"
The concept of agni (digestive fire) and how to support it
A three tiered toolkit for self-regulation
The perils of jumping into change
Why cold drinks and excessive water can disrupt digestion
Radical acceptance and gratitude
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