Dan Harris on Mindfulness & 10% Happier App

How Dan Harris Uses Mindfulness & the 10% Happier App

ABC News anchor Dan Harris transformed his life through mindfulness meditation—and now helps skeptics do the same through his 10% Happier app. In a recent interview, Harris shared practical tips, personal struggles, and insights from top teachers like Joseph Goldstein and Sharon Salzberg.

Key Takeaways from Dan Harris on Meditation

• Mindfulness isn’t about silencing thoughts: It’s about observing them without judgment.
• The "10% Nicer" course: Focuses on loving-kindness meditation (launching soon).
• Meditation for skeptics: Harris makes mindfulness accessible to beginners.

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Dan Harris’s Personal Mindfulness Practice

Daily Routine

Harris adopts a flexible approach inspired by Sharon Salzberg:
- Goal: 2 hours of meditation daily (in short increments).
- Why it works: Fits into a busy schedule without pressure.

Overcoming Challenges

• Mindless eating: Harris admits to late-night Oreo binges but uses Dr. Judson Brewer’s techniques to eat more mindfully.
• Self-judgment: Reframing distractions as "waking up" moments (a tip from Joseph Goldstein).

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Why Getting Lost in Thought is a Win

In a conversation with Joseph Goldstein, Harris highlights a key mindset shift:

"Every time we notice we’re distracted, it’s a victory—not a failure."

How to Reframe Meditation Distractions

1. Notice the distraction (e.g., wandering thoughts).
2. Pause and acknowledge: "How amazing!" (Goldstein’s mantra).
3. Celebrate the awareness, not the lapse.

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The 10% Happier App: Features & Benefits

• New courses: Taught by experts like Goldstein and Salzberg.
• Meditation coaching: Personalized guidance for users.
• For skeptics: Evidence-based, jargon-free approach.

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Final Thought

Harris’s journey proves mindfulness isn’t about perfection—it’s about progress. As he puts it: "If you resist harmful impulses just 10% more, that’s a win."

Try the 10% Happier app to start your own mindful journey.