10% Happier with Dan Harris

A conversation with meditation teacher Jay Michaelson about what to do when you're constantly tired, fried, and running on empty.
If you feel exhausted seemingly all the time—whether it's a low hum or something louder—you're not alone. In this conversation, Jay Michaelson, our Teacher of the Month for February, talks with executive producer DJ Cashmere about the relentless fatigue so many of us are experiencing, and what actually helps.
We talk about:
Why your first move should be self-compassion (not self-blame)—especially in a culture obsessed with sleep optimization

The important oscillation between being with difficulty versus reaching for an antidote

HALT: the acronym that can save you (Hungry, Angry, Lonely, Tired)

How to investigate exhaustion without trying to fix it right away

Practical antidotes: screen hygiene, micro-naps, and yes, brain machines

How our Stone Age brains are being hijacked by tech companies

Why nap shame is "pure garbage" and you should kiss it goodbye

The social conditions causing exhaustion that are beyond individual control

The through-line: this isn't about becoming superhuman or gritting your teeth through exhaustion. It's about relating to it differently, being kinder to yourself, and using whatever tools actually work—even if they feel unconventional.
Jay's guided meditations and live AMA sessions are available throughout February in the 10% with Dan Harris app. Find more from Jay at jaymichaelson.substack.com.
 
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A live Q&A session with meditation teacher Jeff Warren, where Dan and Jeff tackle some of the hardest questions in meditation and life.
Jeff Warren is a meditation teacher, author, and co-founder of the Consciousness Explorers Club. In this live session recorded on Zoom with subscribers to the 10% with Dan Harris app, Jeff and Dan take questions about insomnia, chronic pain, caring for aging parents, existential fears for loved ones, and what to do when your meditation practice feels stuck.
We talk about:
How to get equanimity around existential fears for your kids (which Jeff calls "the single hardest thing in human life")

Why acceptance is a terrible word and equanimity is better

The difference between doomsday spirals and what's actually happening right now

Practical strategies for insomnia and chronic pain (including why your goal shouldn't be eight hours of unconscious sleep)

What to do when you feel stuck in your meditation practice (hint: the plateau is normal)

Three strategies for turning down the volume on your constant mental narrator

Jeff also introduces the practice of asking your meditation a question—literally seeding a question in your mind during practice and seeing what bubbles up. It's surprisingly effective for creative blocks and getting unstuck.
These live sessions happen every week in the 10% with Dan Harris app, where you can meditate with Dan and guest teachers and ask questions in real time. Get the app at danharris.com — there's a free 14-day trial.


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How to become the wisest version of yourself.
 
Ryan Holiday is one of the world's bestselling living philosophers. His books, including The Daily Stoic, The Obstacle Is the Way, Ego Is the Enemy, Stillness Is the Key and his #1 New York Times bestselling series on the Stoic Virtues, appear in more than forty languages and have sold over 10 million copies.



In this episode we talk about:
The value of asking pertinent questions 
How to create a second brain
Finding a teacher for yourself
How not to be a know it all
Achieving focus through a morning routine 
How to seek out criticism
Learning how to die
And much more
 
Related Episodes:
Ancient Strategies For Managing Stress And Anxiety 
 
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Additional Resources: 
Wisdom Takes Work
 The Stoic Virtue Series
The Daily Stoic 
 Dailystoic.com 
Glorious Exploits
 
 
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Our bodies are brilliant at healing. An integrative doctor on how to tap that resource.
Victoria Maizes, MD, is the founding executive director of the Andrew Weil Center for Integrative Medicine. Her new book is Heal Faster: Unlock Your Body's Rapid Recovery Reflex to Feel Better—Quicker. 
In this episode we talk about:
What integrative medicine is (and isn't) 
How lifestyle, stress, sleep, and relationships factor into healing
Why "a pill for every ill" often falls short
What the Rapid Recovery Reflex is and why the body wants to heal
The biggest things that block recovery in modern life
Practical ways to improve our health, ranging from sleep to stress 
Why patients have more power than they think
How AI can help people ask better questions and work smarter with doctors
Why what and when you eat matters
How environmental toxins and social connection quietly shape our health more than we realize
Tips for handling colds and flu more effectively
Smarter ways to recover from pain and injuries
Practical tools for reducing stress and anxiety without immediately turning to medication

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A guided loving-kindness meditation from Jay Michaelson that ditches the phrases and uses visualization instead.
If you've done traditional metta (loving-kindness) practice before, you know it involves bringing people to mind and repeating phrases like "May you be happy, may you be healthy." It's a great practice. But sometimes the words can get you stuck in your head—thinking about what would actually make this person happy, or getting into stories about their suffering.
This version takes away the verbal element. Instead, you work with a visualization: imagining a warm, golden light in your heart center that you can extend outward.
Fair warning: this involves imagination. If that makes you roll your eyes, that's fine. But as the Beatles said, "The love you take is equal to the love you make." It's worth a try.
Jay Michaelson is our Teacher of the Month for February. Find more guided meditations and live sessions with Jay throughout the month in the 10% with Dan Harris app.



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