Get 10% Happier Every Year: The 1-Minute Habit That Transforms Everything | Dan Harris
Rich Roll
Apr 21, 2025
Mindsip insights from this episode:
Recognize emotional reactions as reflections of past wounds
The expression 'if it's hysterical, it's historical' suggests that disproportionately strong emotional reactions are often triggered by past wounds and vulnerabilities.
Use distant self-talk to improve habit formation
Citing research from Ethan Kross, using 'distant self-talk' by addressing yourself by name when you fail at a habit is more effective than self-berating.
Fuel activism with love for resilience and effectiveness
Unlike anger and hatred which lead to burnout, love is a 'cleaner burning fuel' that provides more resilience and effectiveness in life and activism.
Practice 'Am I sure?' to cultivate intellectual humility
Zen master Thich Nhat Hanh's practice of constantly asking yourself 'Am I sure?' is a powerful way to cultivate intellectual humility and reconsider reflexive opinions.
Practice fierce compassion through firm action
A teacher's advice to 'very compassionately smack them with your umbrella' illustrates that compassion doesn't mean passivity and you can still take firm, uncompromising action.
Try Waking Up app for deeper meditation practices
Both speakers recommend the Waking Up app by Sam Harris as an incredible resource for gently guiding people toward deeper, non-dual meditation practices.
Familiarize with your mind to master meditation
The goal of meditation is not to clear your mind, but to get familiar with how wild the mind is so that it doesn't own you as much.
Observe desires to discover freedom
The next time you have a strong desire, just stop and watch it for a second; you'll notice it comes and goes, and on the other side of that is immense freedom.
Detach from emotions to gain perspective
Instead of saying 'I am angry,' try thinking 'there is anger' to view the emotion as a temporary weather pattern you don't have to personally identify with.
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