The Science Of Speaking Up For Yourself | Elaine Lin Hering (Co-Hosted By Dan's Wife, Bianca!)
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- How to find your voice when you need to be heard, learn when it's smart to choose silence, and communicate better with the people who matter most. Elaine Lin Hering is a former Lecturer on Law at Harvard Law School. She works with organizations and individuals to build skills in communication, collaboration, and conflict management. She has served as the Advanced Training Director for the Harvard Mediation Program and a Managing Partner for Triad Consulting Group. She has worked with coal miners at BHP Billiton, micro-finance organizers in East Africa, mental health professionals in China, and senior leadership at the US Department of Commerce. She is the author of the forthcoming book Unlearning Silence: How to Speak Your Mind, Unleash Talent, and Live More Fully. In this episode we talk about: How we learn silence and self-editing How we often miscalculate the cost-benefit when it comes to speaking up or staying silent Elaine’s four steps to learn how to speak up and find your voice How we can unintentionally silence others, especially those closest to us, and what to do about it Related Episodes: How to Speak Clearly, Calmly, and Without Alienating People | Dan Clurman and Mudita Nisker How to Call People In (Instead of Calling Them Out) | Loretta Ross Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan’s Wife, Bianca!) Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/elaine-lin-hering Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
15 Maj 20241h 10min
The Science Of Getting Out Of Your Head | Annie Murphy Paul
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- An acclaimed science writer on how to upgrade your mind by using more than your head. When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources. This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain In this episode, we also talk about: How to use your surroundings to think better My favorite of the three areas of this book – thinking with our relationships Why “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups) What she called “extension inequality” – that this benefit of the extended mind isn’t available to all people Related Episodes: Ancient Secrets to Modern Happiness | Tamar Gendler Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/anniemurphypaul Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
13 Maj 202457min
Three Buddhist Practices For Getting Your Sh*t Together | Vinny Ferraro
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Practical advice from a straight-talking former criminal and occasionally profane dharma teacher. Vinny Ferraro is 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 Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents. In this episode we talk about: Alignment Vinny‘s concept of “flashing your basic goodness” Noting practice The deep satisfaction in not seeking satisfaction Redirecting awareness Being an “empathetic witness” for yourself When to opt for distraction Not taking what’s not yours Vinny’s ancestor practice What is the connection between seeing our family patterns and not taking what is not ours? How loyal have we been to our suffering? Related Episodes: Get Happier Without Losing Your Edge | Kamala Masters Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax Non-Preachy Ethics | Jozen Tamori Gibson Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraro Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
8 Maj 20241h 6min
The Science Of Overcoming Perfectionism | Thomas Curran
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Actionable advice on working with one of the few socially acceptable vices. Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience. Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough. In this episode we talk about: The definition of perfectionism – it’s more than just high standards The 3 flavors of perfectionism The surprising findings on perfectionism and gender Perfectionism VS imposter syndrome The root of perfectionism The variables that lead to perfectionism Thomas’ critiques on capitalism and growth mindset How to actually implement mantras like “progress not perfection” and “embracing good enough” 4 elements to combat imperfectionism The recipe for achieving inner abundance How to make good work without caring what other people think of you? And parenting and perfectionism Related Episodes: Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!) How To End The War With Your Body | Sonya Renee Taylor. The Science of Failing Well | Amy Edmondson Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” The Zen of Therapy | Mark Epstein Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
6 Maj 20241h 11min
Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Talking creativity and sanity with one of the world’s biggest pop stars. British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism. In this episode we talk about: What she means by radical optimism – and how it applied when she literally fell on stage How she resists the temptation to fully armor herself Her famous work ethic and packed schedule Her non-negotiable daily practices, including meditation Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone) And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour Why she had to write 97 songs to make this one album And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.” Related Episodes: Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy The Science of Hope | Jacqueline Mattis Hope Is a Skill | George Mumford Discomfort: A Counterintuitive Source of Hope | Sebene Selassie Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
3 Maj 202458min
The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A research-backed plan for getting your sh*t together in every possible sphere. We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. In this episode we talk about: What she means by that term, sovereign The neuroscience of emotion regulation The science of intuition – and how to work with it when you’re a critical thinker How our past can unconsciously bind us The impact of trauma The latest evidence for the benefits of meditation And how to cultivate what scientists call Positive Relational Energy Related Episodes: Three Lessons from a Happiness Researcher | Emma Seppälä The Scientific Case for Self-Compassion | Chris Germer Can You Really Trust Your Gut? | Amber Tamblyn Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764 Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
1 Maj 20241h 3min
How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The creator of somatic experiencing shows Dan how to heal trauma through the body. Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma. Content warning: This episode includes discussions of rape and violence. In this episode we talk about: How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds The difference between somatic experiencing and talk therapy Somatic experiencing practices we can implement into our lives Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream And how to move through ancient wounds – and enrich our lives (whether we have trauma or not) Practices to fortify us in times of difficulty Facing mortality Related Episodes: Become An Active Operator Of Your Nervous System | Deb Dana What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo How to Live with the Worst Things That Ever Happened to You | Stephanie Foo An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham How to Get Out of Your Head | Willa Blythe Baker Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
29 Apr 20241h 7min
Rewire How You Talk To Yourself | Ofosu Jones-Quartey
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith. Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: The relationship between self-compassion and a successful meditation practice All the reasons people resist self-compassion, and his rebuttals Whether self-compassion is selfish How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits And how to teach self-compassion to children Related Episodes: The Voice in Your Head | Ethan Kross Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
24 Apr 20241h 4min
