Your Inner Critic Won't Stop Adding Rules. Here's The Fix. | Julian Shapiro-Barnum

More from 10% Happier with Dan Harris

1. 

   E1200 · 2 Oct 2026 · 35 min

   Surviving the News: Buddhist Strategies for Staying Sane, Engaged, and Not Completely Furious | Pascal Auclair

   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…

2. 

   E1199 · 30 Sep 2026 · 1 hr 13 min

   Annoying Partners, Aging Parents, Impossible Coworkers: Buddhist Advice for Conflict, Communication, and "Patience with Teeth" | devon and nico hase

   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…

3. 

   E1198 · 28 Sep 2026 · 1 hr

   Your 'Inner Child' Runs Your Life. Here's How To Spot It and Take Back the Wheel. | Dr. Galit Atlas

   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 Plus, a simple question to help you distinguish real, current fears from old, outdated ones.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…

4. 

   E1196 · 23 Sep 2026 · 1 hr 8 min

   Amanda Knox On: Finding Meaning in Tragedy, Not Needing an Apology, and Refusing to Own What Other People Think

   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…

5. 

   E1195 · 21 Sep 2026 · 1 hr 11 min

   The Science Of Emotion Regulation: A Five-Step Plan For Not Losing Your Sh*t | Marc Brackett

   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…

6. 

   E1194 · 18 Sep 2026 · 1 hr 11 min

   Comedian Josh Johnson On: Handling News Cycle Anxiety, His Insane Work Ethic, and Why AI is BS

   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…

7. 

   E1203 · 9 Oct 2026 · 55 minNew

   Calm Your Nervous System: Simple Daily Practices for When You're Wired, Hangry, or Too Busy to Rest | Nadia Narain & Katia Narain Phillips

   A tongue-in-cheek jaw release, a 30-second shake-off, and a two-finger trick that tells your body it's safe. Plus: why scrolling feels relaxing but isn't. Nadia Narain and Katia Narain Phillips are the authors of the international bestsellers Self-Care for The Real World and Rituals for Every Day . Their most recent book, Glimmers: Tiny Moments to Transform Your Life , was published in January 2026. In this episode we talk about: Why staying calm all the time isn't actually the goal The sneaky state that masquerades as rest How to find glimmers in even the most ordinary moments Why glimmers…

8. 

   E1202 · 7 Oct 2026 · 1 hr 2 min

   Anxious? Rushed? Reaching for Your Phone? Four Buddhist Phrases To Bring You Back | Brother Phap Dung and Kaira Jewel Lingo

   Why tensing against pain makes it worse, the difference between acceptance and passivity, and how to plan for the future while staying present—from two of Zen master Thich Nhat Hanh's senior students. Brother Thích Chân Pháp Dung is a Vietnamese American Buddhist monk ordained in 1998 and a Dharma Teacher in the Plum Village tradition, founded by Zen Master Thích Nhất Hạnh. He currently practices and teaches at Deer Park Monastery in California and is the founder of the Thích Nhất Hạnh School of Interbeing . Kaira Jewel Lingo is a senior Dharma teacher in Thich Nhat Hanh's Plum Village Zen…

9. 

   E1201 · 5 Oct 2026 · 1 hr 11 min

   How To Be Sanely Productive | Oliver Burkeman

   The liberation that comes from realizing that you're never going to get everything done. Oliver Burkeman is the author of the Sunday Times bestselling Four Thousand Weeks , The Antidote , and most recently, Meditations for Mortals . His work has also appeared in the New York Times, Wall Street Journal, Psychologies and New Philosopher. He has a devoted following for his writing on productivity, mortality, the power of limits, and building a meaningful life in an age of bewilderment. This episode originally appeared in April 2024. In this episode we talk about: What the term "imperfectionism"…

10. 

    E1193 · 16 Sep 2026 · 1 hr 1 min

    The Reset for Anxiety, Overthinking, and Losing Yourself in the Wrong Story | Diana Winston

    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…

Every episode of 10% Happier with Dan Harris →