10% Happier with Dan Harris Folgen

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. ---- A leading behavioral psychologist reveals practical strategies to help you actually make the changes you want to make this new year (and beyond). Hal Hershfield is a professor of marketing, behavioral decision-making, and psychology at UCLA’s Anderson School of Management, and the author of Your Future Self: How to Make Tomorrow Better Today. His research on future selves has been featured in the New York Times, the Wall Street Journal, the Washington Post, as well as the Harvard Business Review and Psychology Today.  In this episode we talk about: What he means by a future self, and why thinking about your future self will help you make better decisions How to think about your future self without neglecting the present moment The importance of commitment devices, and what they are — including some which you can even adopt right now The importance of breaking down big goals to make them achievable How to reframe commitments so that you actually stick to them The role of mental time travel to help you actually do what you say you want to do Related Episodes: How to Change Your Habits | Katy Milkman Atomic Habits | James Clear 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/hal-hershfield Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Tackling one of the best known contemplative clichés: being in the present moment and “inhabiting the now.” Matthew Brensilver, MSW, PhD, teaches retreats at the Insight Retreat Center, Spirit Rock and other Buddhist centers.He was previously program director for Mindful Schools and for more than a decade, was a core teacher at Against the Stream Buddhist Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each summer, he lectures at UCLA’s Mindful Awareness Research Center on the intersections between mindfulness, science and psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science. In this episode we talk about: What being present actually means  What to do when Buddhist teachings or meditation instructions feel out of reach What to do when a memory arises in meditation, especially a difficult one  The brain's, at times, exhausting, evolutionarily wired tendency toward constant prediction The benefits of going on meditation retreats Distinguishing between true alarms and false alarms Related Episodes: Why Self-Hatred Makes No Sense | Matthew Brensilver 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/matthew-brensilver-rerun-2023

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A slew of evidence-based, ready-to-try-today interventions we can use to “complete the stress cycle.” Emily Nagoski is the award-winning author of the New York Times bestseller Come as You Are: The Surprising New Science That Will Transform Your Sex Life. She has a MS in counseling and a PhD in health behavior, both from Indiana University. She’s also the co-author of Burnout: The Secret To Unlocking The Stress Cycle.    Amelia Nagoski holds a DMA in conducting from the University of Connecticut. An assistant professor and coordinator of music at Western New England University, she regularly presents educational sessions discussing the application of communications science and psychological research for audiences of other professional musicians, including “Beyond Burnout Prevention: Embodied Wellness for Conductors.” She is the co-author of Burnout: The Secret To Unlocking The Stress Cycle In this episode we talk about: The three characteristics of burnout The difference between addressing stressful circumstances in our lives and dealing with the actual physical experience of stress What they call the “real enemy” How to create a “bubble of love” The evidence-based interventions you can try right away  Related Episodes: Optimizing Your Stress | Modupe Akinola 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/nagoski-2023-rerun