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10% Happier
- How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found a Self-Help That Actually Works
- Narrated by: Dan Harris
- Length: 7 hrs and 50 mins
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Publisher's summary
Nightline anchor Dan Harris embarks on an unexpected, hilarious, and deeply skeptical odyssey through the strange worlds of spirituality and self-help, and discovers a way to get happier that is truly achievable.
After having a nationally televised panic attack on Good Morning America, Dan Harris knew he had to make some changes. A lifelong nonbeliever, he found himself on a bizarre adventure, involving a disgraced pastor, a mysterious self-help guru, and a gaggle of brain scientists. Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant, insatiable voice in his head, which had both propelled him through the ranks of a hyper-competitive business and also led him to make the profoundly stupid decisions that provoked his on-air freak-out.
We all have a voice in our head. It's what has us losing our temper unnecessarily, checking our email compulsively, eating when we're not hungry, and fixating on the past and the future at the expense of the present. Most of us would assume we're stuck with this voice that there's nothing we can do to rein it in but Harris stumbled upon an effective way to do just that. It's a far cry from the miracle cures peddled by the self-help swamis he met; instead, it's something he always assumed to be either impossible or useless: meditation. After learning about research that suggests meditation can do everything from lower your blood pressure to essentially rewire your brain, Harris took a deep dive into the underreported world of CEOs, scientists, and even marines who are now using it for increased calm, focus, and happiness.
10% Happier takes listeners on a ride from the outer reaches of neuroscience to the inner sanctum of network news to the bizarre fringes of America's spiritual scene, and leaves them with a takeaway that could actually change their lives.
PLEASE NOTE: When you purchase this title, the accompanying reference material will be available in your My Library section along with the audio.
Editorial Review
"It’s rare that I’m completely absorbed by a work of nonfiction, but Dan Harris’s honest, self-deprecating, humorous, and helpful journey in 10% Happier captivated me. This is an excellent (and highly entertaining) listen for meditation skeptics and believers alike." —Katie O.., Audible Editor
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Adam Stern was a student at a state medical school before being selected to train as a psychiatry resident at one of the most prestigious programs in the country. His new and initially intimidating classmates were high achievers from the Ivy League and other elite universities. Faculty raved about the group as though the residency program had won the lottery, nicknaming them “The Golden Class”, but would Stern ever prove that he belonged? In his memoir, Stern pulls back the curtain on the intense and emotionally challenging lessons he and his fellow doctors learned.
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Thank you for reminding me,
- By Ms D on 12-29-21
By: Adam Stern MD
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It's Easier than You Think
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- By: Sylvia Boorstein
- Narrated by: Sylvia Boorstein
- Length: 2 hrs and 51 mins
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Using delightful and deceptively powerful stories from everyday experiences, beloved Buddhist teacher Sylvia Boorstein demystifies spirituality, charts the path to happiness through the Buddha's basic teachings, and presents the means to eliminate hindrances and see clearly to develop a realistic course toward wisdom and compassion. A wonderfully engaging guide, full of humor, memorable insights, and love. Boorstein, known by friends and colleagues as a "Jewish grandmother bodhisattva," is highly-skilled in making the universal wisdom of traditional Buddhist teachings available to all.
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Simple and elegant
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Rachel Maddow
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Rachel Maddow has beaten the odds in a way that's novel in today's America: She uses her brain. In a world of banal and opinionated soundbites, she regularly crushes Sean Hannity's ratings thanks to her deeply researched reports. And in our highly polarized world, Maddow amiably engages the staunchest conservatives, while never hesitating to expose their light-on-facts defenses.
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Absolute Pablum.
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By: Lisa Rogak
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Becoming Super Woman
- A Simple 12-Step Plan to Go from Burnout to Balance
- By: Nicole Lapin
- Narrated by: Nicole Lapin
- Length: 8 hrs and 38 mins
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It's time to stop putting yourself at the bottom of every to-do list and start taking care of yourself first. It's time to leave Superwoman in the movies, where she belongs, and say hello to being a super woman - the best, most productive version of the hero you already are.
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Easy Listen and advice that is actually useful
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By: Nicole Lapin
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How to Be Fine
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- By: Jolenta Greenberg, Kristen Meinzer
- Narrated by: Jolenta Greenberg, Kristen Meinzer
- Length: 4 hrs and 54 mins
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In each episode of their podcast By the Book, Jolenta Greenberg and Kristen Meinzer take a deep dive into a different self-help book, following its specific instructions, rules, and advice to the letter. From diet and productivity to decorating to social interactions, they try it all, record themselves along the way, then share what they’ve learned with their devoted and growing audience of fans who tune in.
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Disappointed
- By doughswan on 10-23-20
By: Jolenta Greenberg, and others
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Aging as a Spiritual Practice
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Everything changes. For Buddhist priest and meditation teacher Lewis Richmond, this fundamental Buddhist tenet is the basis for a new inner road map that emerges in the later years, charting an understanding that can bring new possibilities, fresh beginnings, and a wealth of appreciation and gratitude for the life journey itself.
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Aging as a Spiritual Practice ensures a life fulfilled.
- By Rizalina C. Galicinao on 06-18-17
By: Lewis Richmond
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Little Matches
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When their only child was diagnosed with cystic fibrosis (CF) at the age of two, Maryanne O'Hara and her husband were told that Caitlin could live a long life or be dead in a matter of months. Thirty-one years later, Caitlin lost her battle with this devastating disease following an excruciating two-year wait on the transplant list and a last-minute race to locate a pair of healthy lungs. The sudden spiral of events left Maryanne in an existential crisis, searching to find an answer to the eternal question: Why we are here?
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Powerful Story of Tribulation and Love
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Members Only
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Raj Bhatt is often unsure of where he belongs. Having moved to America from Bombay as a child, he knew few Indian kids. Now middle-aged, he lives mostly happily in California with a job at a university. Still, his white wife seems to fit in better than he does at times, especially at their tennis club, a place he's cautiously come to love. But it's there that, in one week, his life unravels. It begins at a meeting for potential new members: Raj thrills to find an African American couple on the list; he dreams of a more diverse club. But in an effort to connect, he makes a racist joke.
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Stick with it... so worth it!
- By Andrea R Martinez on 09-02-20
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A Little Peace of Mind
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For more than 20 years, Nicola Bird experienced anxiety and panic attacks, sometimes so severely she couldn't leave the house. She tried everything, including medication, psychiatric counselling, yoga, and NLP. Then she stumbled upon a completely different way of understanding the human mind that changed her relationship with anxiety forever. In A Little Peace of Mind, Nicola opens up about her own experiences and shares simple ideas to help you realize your own innate mental health and well-being.
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Best book on this topic available!
- By D. McCarthy on 10-10-19
By: Nicola Bird
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Relentless
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John Tesh has achieved more in life than he ever dreamed possible. But the road to success has been anything but easy - and those challenges have become the secret to his success. Through his story, we can learn how to be relentless, how to achieve what we didn't think was possible, and how to handle our inevitable discouragements.
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Powerful with Intention
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Chasing Daylight
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In May 2005, Eugene O'Kelly was diagnosed with late-stage brain cancer and given three to six months to live. Just like that. Now a growing darkness was absorbing the bright future he had seen for himself. He would have to change his plans, quickly, and capture what he could of his last diminishing days. Chasing Daylight is the account of his final journey. Starting from the time of his diagnosis and concluded upon his death less than four months later, this book is his unforgettable story.
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Great Book!
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F--k It Therapy
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If every therapist and psychotherapist on the planet could repeat this to their clients, like a mantra, again and again, there would be fewer therapists and psychotherapists. Because it works. Very quickly. Realising that what you're worrying about and stressing over doesn't really matter so much in the grand scheme of things is the door to freedom and healing. And the little profanity 'F**k It' is the key to that door.
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Arrogant, dangerous New-Age blabbering
- By Mikkel on 01-14-17
By: John C Parkin
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What listeners say about 10% Happier
Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- Patrick
- 04-08-14
Mandatory read before trying any self-help books
I've been around the block with the self-help books. From Chopra to countless others and wish this book was around years ago. It's basically a long news segment on an industry that can prey on people in their most vulnerable state of mind.
Harris gives fair assessment to the big names of the industry that he interviews and makes the reader think that he's finally found something that works, then he slams it by cutting through the BS. He's highly skeptical and doesn't get fooled easily, which I like. Out of the many books I've gotten here on Audible, this is one of the few that I can say was actually beneficial. I'm not saying I won't venture back into the realm of self-help topics, but I'll be more cautious and analytical next time.
I highly recommend as a pre-read before trying the works of Chopra or Tolle.
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- Lela
- 03-13-14
insightful, deep and highly entertaining
Where does 10% Happier rank among all the audiobooks you’ve listened to so far?
This books ranks at the top of my list of self-help memoirs.
What did you like best about this story?
I bought this audiobook by mistake. I thought I was buying a book by Sam Harris, who has had a way of shaking my reality just enough to make some small but important changes. As I embarked on listening to my new purchase, I was most disappointed when Sam Harris', by now familiar voice, all or a sudden sounded like television reporter. At first I thought there was something wrong with the recording. Then I realized that I was listening to a Dan Harris not Sam Harris. Reluctantly I surrendered to my mistake and decided to give this Dan a chance. After my initial disappointment, I began to appreciate this unexpected author. Dan Harris, whom, I, as non-television watcher, had never heard of before, was taking me on an interesting journey of the inner life of a successful, striding for ever more success, ABC News reporter in New York. At first he struck me as an arrogant, extremely driven and cut-throat person. Yet at the same time he was intriguingly honest and surprisingly self-aware, a very unusual combination, I thought. He tells his stories of being at the forefront of many history making events all over the world, with the professionalism of a great reporter. With that same hard-edged, no-nonsense attitude, he goes about discovering the world of self-inquiry and comes across mindfulness and meditation. He interviews Eckhart Tolle, Deepak Chopra, Joe Vitale, among others, with all of whom he is heart-wrenchingly but also refreshingly critical. The most critical though he is with himself. As he leads us, with an accuracy and bluntness that is admirable, through his own pitfalls and discoveries in his attempts to master meditation, he manages to shed a fresh light on this path, a light that is both entertaining and highly informative. He is able to describe his own difficulties and slowly but surely finds the gold nuggets of mediation with the drive and intuitiveness of a no-bullshit reporter. Listening to how mercilessly he "destroys" anybody he considers vague or spiritually fluffy, I cringe at the thought of how he would treat me, a seasoned meditator at the fringe of society. By the end of the book though, I have to admit to myself, that I had been as critical with television news reporters, and people in the cut-throat professional world, as he had been with the people in the spiritual world. It was time for me to shed this, up to this point unnoticed, arrogance of mine. This was an insight that immediately made me at least 10% happier!
I believe that with this book Dan Harris succeeds to not only build an important bridge between two worlds that have seemed far apart and somewhat incompatible, the professional world and spiritual world, but he also brings a unprecedented freshness and clarity to the latter. Nobody, in my 30 years of studying mindfulness, has been able to bring as bright a light to the conundrum of meditation versus ambition, as Dan has in this book.
Which scene was your favorite?
The scene where he describes his first ten-day meditation retreat is hilarious, heart-wrenchingly honest and brilliantly informative.
What’s an idea from the book that you will remember?
Learning to care and not to care. T.S. Elliot
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261 people found this helpful
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- K
- 03-23-14
Not really a self-help book, but a great listen
Initially, I felt put off by this book's "self-help" label because it seems most books in that genre simply repackage stuff your mom told you for free. What changed my mind were reviews on Goodreads and audible.com where readers tend to be a tough crowd and a book generally has to be very, very good to rate a 4 or 5-star rating. So, I figured why not, and picked up the audio version. As I began listening, I found the author (who also narrates the story) to be funny in a self-deprecating way and disarmingly honest -- I also realized this isn't really a self-help book.
The author describes what contributed to his on-air panic attack on "Good Morning America" and the details of his subsequent journey of self-discovery. He describes interviewing self-help authors like Eckhart Tolle, Deepak Chopra and others... and rather than revering them as gurus, is skeptical about the uniqueness of their insights and approach. He decides the "voice in my head is an a--hole" and seeks actionable ways to cultivate a more effective coping mechanism. He ultimately tries meditation and finds it to be a useful way to cope with stress and cultivate compassion. This book has something for everyone:
- For folks who meditate, this story is a nice reminder of the benefits of meditation.
- For those not into meditation, it feels like listening an old friend tell his story of moving beyond a life altering event by "upping his game and becoming a leading man."
This is one of those books that would be good read on a Kindle or paperback, but is an absolutely great audiobook. Highly recommended.
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- Russell
- 05-11-15
You mean that voice can be tamed - Sign me up!
I really liked this book. While listening to Dan Harris contend with that irksome voice in his own head as he navigated his career and relationships, it gave me some strength in dealing with my inner nagging critic. To be really effective in gaining more happiness though, Dan has convinced me to try meditation.
Self help gurus like Deepak Chopra or Eckhart Tolle may have touched upon the power of meditation but they have so much other mystical baggage that ultimately I'm turned off following what they have to say. Dan's deeply skeptical mind mirrors my own and his wry witty observations makes for a very entertaining journey as he tries to figure out what is important and what is not of value with all the ideas that have flowed from an eastern Buddhist philosophy.
Dan actually does not get to trying meditation until the book is almost half over and that is fine. His life's voyage to this spot is entertaining and sets the stage for why he needs to do this and gives him a vehicle to explain how it makes a positive difference in his life.
The book closes with how science has embraced and backed up the benefits of meditation and mindfulness and a helpful list to follow. I have just downloaded the accompanying PDF that comes with the book and will follow the meditation instructions. Dan suggests I start with five minutes a day. Not a bad investment of time if we can get ourselves 10% happier.
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- Triathlete
- 10-08-15
Waste of time!
Felt like Dan wanted to brag about his life so he wrote a book. Whole story can be summed up in 1 sentence: "I became 10% happier by meditating, you should try it!" There, now you don't have to waste your time reading this book.
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- Greg P
- 03-15-18
I can’t believe I spent the time to listen to this
The TL;DR/L (listen): Dan Harris wanted to be a successful news anchor, put a ton of pressure on himself and was in stressful situations like war zones, started doing cocaine, had a panic attack on air (go figure), interviewed someone who piqued his interest in Buddhism and meditation, learned to meditate. It helped, as did stopping using cocaine. The end.
Listening to this drawn out to over 7 hours was painful. I should have quit listening earlier. He made a few funny jokes which made me think it would get better. It didn’t.
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- Julie W. Capell
- 12-07-16
Inspired me to restart my meditation practice
I really enjoyed this book, for several reasons.
1. The author, a journalist with ABC who currently anchors Nightline and weekend Good Morning America, clearly knows how to tell a story. He spent years reporting on the war in Afghanistan and other hot spots around the world, and he takes the reader along as he negotiates the dog-eat-dog world of network television news. I found his behind-the-scenes tales of his love-hate relationship with Peter Jennings, rivalries between journalists and revelations about how anchors do their jobs worthwhile in and of themselves.
2. Beginning with his nationally-televised panic attack, Harris does not shirk from showing his “dark side.” Unlike most memoirists, he freely admits to being something of a jerk, and gives multiple examples of his jerky behavior. I found his candor refreshing and relatable
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3. To get his increasingly out-of-control life back under control, Harris did what lots of people do, he read a self-help book. In fact, he read lots of self-help books. But unlike most people, he had access to the authors. So he went about interviewing gurus of the self-help movement like Eckhart Tolle and Deepak Chopra. He managed to keep on his journalist hat during these meetings and, unlike many others, is willing to say that the emperor has no clothes on. I have always felt vaguely uncomfortable about many of these gurus, and so having a nationally known journalist call them out for their completely unrealistic claims of never having an unhappy thought and all that bull about the law of attraction was terrifically validating. His self-deprecating stories of his first forays into meditation are some of the funniest parts of the book.
4. That someone as skeptical as Harris finds meditation helpful and eventually comes out of the closet to his coworkers about being “a meditator” made me reassess my own feeble attempts to meditate. Harris quotes some compelling evidence of the effectiveness of meditation and then shows how it has helped him in concrete ways. He does not claim to have had some amazing conversion, but rather says he continues to have negative thoughts and sometimes struggles to quiet the “jerk” inside his head. In other words, he’s a regular guy like you and me, and that is ultimately what makes this a five-star read.
[I listened to this as an audio book read by the author. His anchor voice serves the material well and I would highly recommend this version of the book.]
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- Natasha
- 03-25-14
Spoke to the cynic in me
What did you love best about 10% Happier?
I loved that it got a cynic like me to actually try meditation and get past my previous belief that there was no way I could ever do it. I really recommend this for anyone who thinks they wouldn't be able to 'clear' their mind or thoughts enough - that is what I thought and it turns out what the author started off thinking too. This book took me on a journey - one that I ultimately enjoyed. I felt like it was taking a while to get to the punchline but I'm glad I stuck it out - because this is the first book to explain mindfulness to me in a way I could understand.
Who was your favorite character and why?
I liked Dan Harris's refreshing honesty about himself and his own ego and mistakes. It made for some funny and also very touching moments, but it also gave me inspiration to be as honest with myself.
What about Dan Harris’s performance did you like?
It's great to hear the author of a memoir telling their own story, and his professional experience obviously helps make his performance as good as it is.
What did you learn from 10% Happier that you would use in your daily life?
Dan uses some great analogies throughout the book that sat really well with me - my favourite was of your thoughts being like water going over a waterfall and that the trick is not just to flow over with them but to try and sit behind the water and watch it. That really clicked for me for some reason.
Any additional comments?
Some people have said this isn't a self-help book but it has really helped me - even tho my meditation practice is slow going, I've just become more mindful of my thoughts and reactions since reading it. I think it will sit well with you if you are interested in meditation as a concept but not keen on the airy fairy incense burning reputation - I like that Dan investigates how to be calmer while not losing your ambition and competitive edge.
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- Anonymous
- 05-30-15
It's all about Dan Harris not spirituality
If you love Dan Harris then you'll love this book; it's all about Dan, and how the universe effects Dan. If you want to learn about spirituality, listen to Mindfulness in the Great Courses Series.
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- Judy S.
- 08-03-15
Took to long to get to the point
What disappointed you about 10% Happier?
The narrator did a good job with the story but the point of the whole book could have been written in a blog post.
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