What Distraction Does to Your Brain—and How To Regain Cognitive Control | Adam Gazzaley

10% Happier with Dan Harris

#Motivation #Self-Improvement #Fitness #Meditation #Health and Well-Being #Alternative Health #Mental Health #Dan Harris #Mindfulness #Dharma #Podcasting Education #10 Happier #Percent Happier

39:50

The truth is out West! We’re hopping on the ET Highway and venturing to the most notorious alien hot spots, including Roswell’s infamous crash site, Area 51’s eerie perimeter, and a mysterious desert watchtower. Join us as journalist Laura Krantz, host of the podcast Wild Thing , beams up to share stories from the front lines of UFO reporting—from strange sightings and quirky festivals to a mailbox where people leave letters to extraterrestrials. Maybe you’ll even decide for yourself: Is Earth a tourist stop for spaceships? UFO hot spots you’ll encounter in this episode: - UFO Watchtower (near Great Sand Dunes National Park, Colorado) - Roswell, New Mexico - Area 51, Nevada - Extraterrestrial Highway (aka State Route 375), Nevada - Little A’Le’Inn, ET Highway, Nevada - E.T. Fresh Jerky, ET Highway, Nevada - Alien Research Center, ET Highway, Nevada - The Black Mailbox, ET Highway, Nevada Via Podcast is a production of AAA Mountain West Group .…

13 days ago 1:13:22

MP3•Episode home

Distraction is making you anxious and sleepless. Here’s how to fix it.

Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “The Distracted Mind: Ancient Brains in a High-Tech World”.

In this episode we talk about:

The impact of multitasking on our attention, relationships, emotions, anxiety, and memory
The difference between top-down and bottom-up attention
What it means to have cognitive control—and some practical tools for restoring your own cognitive control.
Controversial technologies that could eventually help us have a stronger brain
The impact of music and rhythm on the mind
And how to use technology for your brain’s benefit

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

1553 episodes

What Distraction Does to Your Brain—and How To Regain Cognitive Control | Adam Gazzaley

10% Happier with Dan Harris

21,172 subscribers

published 13 days ago

MP3•Episode home

Distraction is making you anxious and sleepless. Here’s how to fix it.

In this episode we talk about:

The impact of multitasking on our attention, relationships, emotions, anxiety, and memory
The difference between top-down and bottom-up attention
What it means to have cognitive control—and some practical tools for restoring your own cognitive control.
Controversial technologies that could eventually help us have a stronger brain
The impact of music and rhythm on the mind
And how to use technology for your brain’s benefit

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

1553 episodes

#Motivation #Self-Improvement #Fitness #Meditation #Health and Well-Being #Alternative Health #Mental Health #Dan Harris #Mindfulness #Dharma #Podcasting Education #10 Happier #Percent Happier

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10% Happier with Dan Harris

1
How To Get a Fluffy Hippocampus with Wendy Suzuki | Get Fit Sanely Listener Picks 14:29

2 days ago14:29

14:29

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai , customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: The Neuroscience of Exercise | Wendy Suzuki How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris…

10% Happier with Dan Harris

1
Easy, Evidence-Based Hacks for Fitness | Marielle Segarra 58:51

4 days ago58:51

58:51

Including: “exercise snacking,” prioritizing play, and overcoming “revenge bedtime procrastination.” Marielle Segarra is a reporter and the host of NPR's Life Kit , the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. In this episode we talk about: How and why Marielle got interested in this stuff Exercise and sleep tips that Marielle has incorporated into her own life. Something called, “revenge bedtime procrastination” – and how to work with it Some key learnings from Marielle’s experience with cancer The link between fitness and play—and why play is so important for human flourishing How to assess how much play you’re getting and tips for getting more of it The very subtle but important question of letting go of outcomes—in other words, not pursuing all of this stuff with so much of an agenda— and actually enjoying the process Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai , customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How to Change Your Habits | Katy Milkman LifeKit’s A behavioral scientist's advice for changing your life How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris…

10% Happier with Dan Harris

1
Peak Performance at Any Age | Christiane Wolf (Dharma Teacher/Doctor/Ultramarathoner) 1:15:52

6 days ago1:15:52

1:15:52

Beyond the cliché: listening to your body. Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of “Outsmart Your Pain” and the coauthor of “A Clinician’s Guide to Teaching Mindfulness”. She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons. In this episode we talk about: How to develop and hone interoception How to do practices like a body scan — and how helpful it can be for all aspects of life How to shift how we relate to our body The four foundations of mindfulness — one of the crucial discourses of the Buddha What a healthy relationship to the body looks like Translating monastic practices to our modern day lives How to reduce stress and suffering in the body Indifference vs equanimity / serenity Helpful questions to ask yourself in cultivating a new relationship with your body The four sources of reluctance or resistance to exercise Discipline vs self-compassion Unpacking the dysfunction among people who overexercise What we can learn from injury Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai , customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: How To Outsmart Your Pain | Christiane Wolf How To Take Care of Your Body Without Losing Your Mind Get Fit Sanely: the podcast playlist Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris…

10% Happier with Dan Harris

1
How To Take Care of Your Body Without Losing Your Mind 46:58

9 days ago46:58

46:58

Behind the scenes of this year’s Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman. Today we’re kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It’s all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage. This is our most ambitious version of Get Fit Sanely. We’re dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body. In this episode we talk about: Selecting guests and topics for this year’s iteration of the series How our producers let curiosity guide their thinking How this year’s episodes build on what we’ve covered in the past Where our producers’ personal stories come into play And an exciting new component we’re finally able to offer (hint: it’s guided meditations) Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai , customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here. Related Episodes: Get Fit Sanely: the podcast playlist The Anti-Diet | Evelyn Tribole Can You Get Fit Without Self-Loathing? | Cara Lai How To Outsmart Your Pain | Christiane Wolf The Science of Longevity | Dr. Peter Attia Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris…

10% Happier with Dan Harris

1
Sebene Selassie & Jeff Warren On: How Friendship Helps Your Meditation; Vulnerability vs Oversharing; And Advice for People Pleasers 1:13:04

11 days ago1:13:04

1:13:04

An often overlooked secret to improving your meditation practice. Sebene Selassie , an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong . Jeff Warren is also an author and meditation teacher. He writes the popular Substack newsletter Home Base and is the coauthor, along with me, of a book called Meditation for Fidgety Skeptics . And he is the co-host of the mind/bod adventure pod. Register for Meditation Party at the Omega Institute , Oct 24–26, 2025. In this episode we talk about: The perks of meditating with friends The importance of friendship in chaotic times How to have difficult conversations Authenticity vs wanton oversharing Working with the thorny stuff that can come up in relationships Advice for people pleasers Building meaningful relationships in the age of social media Sign up for Dan’s 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 To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris…

10% Happier with Dan Harris

1
What Distraction Does to Your Brain—and How To Regain Cognitive Control | Adam Gazzaley 1:13:22

13 days ago1:13:22

1:13:22

Distraction is making you anxious and sleepless. Here’s how to fix it. Adam Gazzaley , M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry, and Founder & Executive Director of Neuroscape at UCSF. He co-authored the 2016 book “ The Distracted Mind: Ancient Brains in a High-Tech World ”. In this episode we talk about: The impact of multitasking on our attention, relationships, emotions, anxiety, and memory The difference between top-down and bottom-up attention What it means to have cognitive control—and some practical tools for restoring your own cognitive control. Controversial technologies that could eventually help us have a stronger brain The impact of music and rhythm on the mind And how to use technology for your brain’s benefit Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel…

10% Happier with Dan Harris

1
A Simple Guided Meditation from Dan | Live from the Renegade Sangha 13:07

16 days ago13:07

13:07

We asked not too long ago in the chat on our Substack community – which you can find at DanHarris.com – about what kinds of things you’d find useful as Friday bonus episodes, and one of the things we heard was: more guided meditations, please. So today, we are happy to oblige with this short meditation that I led, as part of our semi-regular live gatherings of the Renegade Sangha on Substack. Twice a month, paid subscribers are invited to join me, live, for a little guided meditation, then I take your questions. It’s been so much fun to hear from you, and to help you hear from each other. Today’s guided meditation is taken from our sangha gathering on April 23. It’s super simple and good for both beginners and experienced meditators alike. If you enjoyed that and would like more opportunities to meditate together, here’s what we’ve got coming up for you in June: on the podcast, we’re bringing back our series Get Fit Sanely, where we talk about how to take care of your body without losing your mind – you’ll hear about nutrition, exercise, rest, and more, all with a lens of self-compassion and we’re super excited about this: friend of the pod and ace meditation teacher Cara Lai will be creating a month of bespoke meditations, each one tailored to an episode of the podcast, exclusively for paid subscribers at DanHarris.com. This is something we’ve been wanting to offer for a long time and I’m thrilled that we’re finally doing it. Visit DanHarris.com for all the details…

10% Happier with Dan Harris

1
Why Self-Hatred Makes No Sense | Matthew Brensilver 1:04:06

18 days ago1:04:06

1:04:06

This episode explores a compelling Buddhist question: does self-hatred, or self-love, make sense if the self is an illusion? Matthew Brensilver, PhD , is a clinical social worker and experienced teacher of meditation retreats. He also worked at an organization called Mindful Schools, which teaches teachers how to teach meditation. This episode also explores: How and why to view your anger with skepticism The relationship between self-love and personal ethics What to do if you think you’re a good person but have no interest in changing your behavior to get better How to handle a nagging sense of moral un-justifiability And how Matthew has arrived at a place of relative peace with his own mortality. Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel…

10% Happier with Dan Harris

1
That Feeling of “Always-Behind and Never-Enough”—Here’s the Antidote | Ellen Hendriksen 1:06:52

20 days ago1:06:52

1:06:52

How to beat perfectionism without lowering your standards. Dr. Ellen Hendriksen is a clinical psychologist who will help you calm your anxiety and be your authentic self. She serves on the faculty at Boston University's Center for Anxiety and Related Disorders (CARD) and is the author of HOW TO BE ENOUGH: Self-Acceptance for Self-Critics and Perfectionists and HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety . In this episode we talk about: The relationship between perfectionism and anxiety The definition of perfectionism–and why the word is actually a misnomer Dr. Hendriksen’s own struggles with perfectionism, and how they manifested physically The difference between healthy perfectionism and unhealthy perfectionism Changing your relationship with your inner critic Shifting from rigid rules to flexibility Keeping high standards while making room for mistakes Overcoming procrastination Navigating social comparison And much more Related Episodes: Strategies for Social Anxiety | Ellen Hendriksen Ellen Hendriksen, Rising Above Social Anxiety The Voice in Your Head | Ethan Kross How To Move Into The Future With Optimism Instead Of Anxiety | Frederik Pferdt Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel Additional Resources: Ellen Hendriksen on Substack…

10% Happier with Dan Harris

1
From Proxy: Mic Chooses the Wrong Life 51:01

21 days ago51:01

51:01

We’re excited to share with you an episode of the new podcast Proxy, produced by Yowei Shaw. Today: the case of Mic, who feels like he defied his fate and now has no purpose in life. For her new podcast Proxy, Yowei Shaw finds someone uniquely able to help Mic break out of his regret loop. Proxy is a show that investigates niche emotional conundrums through conversations with strangers who have relevant experience. New cases every other Tuesday. You can binge episodes now in the Proxy feed .…

10% Happier with Dan Harris

1
If You’re Freaking Out About Politics | Bonus Episode with Dan 11:18

23 days ago11:18

11:18

A few ideas for staying sane in insane times, regardless of your political leanings or who you voted for. Related episode: Joseph Goldstein On: Impermanence, Impersonality, And How To Use Mindfulness To Be More Creative Joseph Goldstein’s book of poetry: Dreamscapes of the Mind Sign up for Dan’s newsletter here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel…

10% Happier with Dan Harris

1
How To Improve Critical Thinking, Embrace Uncertainty, and Stop Self-Censoring | Jenara Nerenberg 1:07:04

25 days ago1:07:04

1:07:04

Plus how to speak up and challenge your own tribe, how to successfully engage with people you disagree with, and more. Jenara Nerenberg is a journalist and author. Her latest book is called Trust Your Mind: Embracing Nuance in a World of Self-Silencing . She holds degrees from the Harvard School of Public Health and UC Berkeley. She lectures widely on rhetoric, psychology, neurodiversity, sensitivity, innovation and communication. In this episode we talk about: The phenomenon of groupthink—and its health implications The health implications of self-censoring Vulnerability in the age of social media The role of comedy in pushing back against social norms Sign up for Dan’s 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…

10% Happier with Dan Harris

1
If It’s Hysterical, It’s Historical: The Liberating Power of Understanding Your Past | Dr. Orna Guralnik 1:11:27

27 days ago1:11:27

1:11:27

On psychoanalysis, which we haven’t talked about much on this show. Dr. Orna Guralnik is a psychoanalyst and writer. Her writing centers on the intersection of psychoanalysis, dissociation, and cultural studies. She has completed the filming of several seasons of the docu-series Couples Therapy . In this episode we talk about: The relationship between happiness and truth How to cultivate love from within Practices to support us in being more open-minded (to avoid what she calls a “splitting” mindset) Trans-generational history, and how it impacts our personal lives and relationships (in other words, how the ghosts of your ancestors operate in you now) One single, powerful question to ask yourself when you get annoyed The overlap between Buddhism and psychoanalysis Related Episodes: Why Your Brain Turns The Miraculous Into The Mundane—And How To Fix It | Maria Popova George Saunders on: “Holy Befuddlement” and How to Be Less of a “Turd” The Profound Upside of Self-Diminishment | George Saunders Sign up for Dan’s 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…

10% Happier with Dan Harris

1
Why Am I Like This? | Glennon Doyle and Abby Wambach 51:48

4 weeks ago51:48

51:48

Why even self-help authors can still be messy. Glennon Doyle is the CEO and Founder of Treat Media, an award-winning media company that makes art for humans who want to stay human. She is an author, podcaster, producer, and philanthropist. Her books include the #1 New York Times bestsellers Untamed and Love Warrior; the New York Times bestseller Carry On, Warrior; and Get Untamed: The Journal. Abby Wambach is a two-time Olympic gold medalist, FIFA World Cup champion, six-time winner of the U.S. Soccer Athlete of the Year award and one of Time’s Most Influential People. She is a founder of Treat Media, and the author of the #1 New York Times Bestseller Wolfpack and the New York Times bestseller Forward. In this episode we talk about: Significant personal struggles that happened simultaneously for Glennon, Abby, and Glennon's sister, Amanda How that led to them writing a book about the fundamental life questions they believe everyone grapples with Why people in the self-help world don’t always have their shit together Why trauma leads to dissociation How to “go on” after the experience of grief Why we are the way we are Family roles, attachment theory, and learned behaviors The possibility of personal change Our thoughts on the latest season of the White Lotus And much more Related Episodes: Abby Wambach On: Grief, Addiction, And Moving From External To Internal Validation Glennon Doyle is Rethinking Her Relationship to Social Media, Hustle Culture, Intuition, Her Body, and Her Parents Join Dan’s online community here Follow Dan on social: Instagram , TikTok Subscribe to our YouTube Channel Additional Resources: We Can Do Hard Things Book We Can Do Hard Things Podcast Treat Media Untamed Wolfpack Intimate Terrorism by Michael Vincent Miller…

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1
Conquer Your Money Neuroses | Lewis Howes 1:19:02

5 weeks ago1:19:02