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10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story Hardcover – March 11, 2014
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From the Publisher
Gretchin Rubin interviews Dan Harris about 10% Happier
I met Dan Harris when a mutual friend suggested that we’d enjoy talking about habits, happiness, and meditation. We had a great discussion, and in fact, Dan was one of several people who inspired me to try meditating. 10% Happier is his hilarious, thought-provoking book about his experiences with meditation. I knew Dan had done a lot of thinking about the relationship of habits and happiness, and how to use habits to foster happiness, so I was eager to hear what he had to say.
Gretchen: What’s a simple habit that consistently makes you happier? Dan: I never in a million years thought I’d be the type of person who’d say this, but my answer is … meditation.I had always assumed that meditation was for robed gurus, acid-droppers, and people who keep yurts in their backyard. But then I heard about the explosion of scientific research that shows the practice has an almost laughably long list of health benefits, from lowering your blood pressure to boosting your immune system to essentially rewiring your brain for happiness. I started with five minutes a day, and very quickly noticed three benefits: 1. Increased focus, 2. A greater sense of calm, and 3. A vastly improved ability to jolt myself out of rumination and fantasies about the past or the future, and back to whatever was happening right in front of my face.Over time (I’ve now been at it for about four years and do 35 minutes a day), an even more substantial benefit kicked in: I created a different relationship to the voice in my head. You know the voice I’m talking about. It’s what has us reaching into the fridge when we’re not hungry, checking our e-mail while we’re in conversation with other people, and losing our temper only to regret it later. The ability to see what’s going on in your head at any given moment without reacting to it blindly—often called “mindfulness”—is a superpower.I’m certainly not arguing that meditation is a panacea. I still do tons of stupid stuff – as my wife will attest. But the practice has definitely made me happier, calmer, and nicer. Gretchen: What’s something you know now about forming healthy habits that you didn’t know when you were 18 years old? Dan: A neuroscientist friend of mine once told me, “The brain is a pleasure-seeking machine. ” Usually, we do what makes us feel good. What I know now about habit formation that I didn’t know then is that I generally cannot create or break habits unless there is compelling self-interest involved.So, for example, with meditation, I was motivated to start the habit by the science that says it’s good for you—and I’ve been able to maintain it because, while the act of meditating is often quite tough, the “off-the-cushion” benefits are so readily apparent to me. Gretchen: Do you have any habits that continually get in the way of your happiness? Dan: Two biggies:1. Multitasking: I’ve seen all the studies that say our brains are not capable of concentrating on more than one thing at a time and that multitasking is a huge drag on efficiency and productivity. And yet, I still frequently find myself flitting between email, Twitter, phone calls, and whatever work I’m actually supposed to be doing.2. Mindless eating: I try very hard to eat healthfully, but I am a huge sucker for pasta, cheeseburgers, and cookies—and when I get into a feeding frenzy, it’s hard for me to stop. These episodes are almost always followed by a shame spiral.In theory, meditation should help with the above, since it teaches you to pay careful attention to whatever you’re doing right now. Alas, I still struggle. Hence the title of my book. Gretchen: Have you ever managed to break an unhealthy habit? If so, how? Dan: In my early thirties, as a young reporter for ABC News, I spent many years covering wars. When I got back from one particularly long and hairy run in Baghdad, I became depressed. In an act of towering stupidity, I began to self-medicate, dabbling with cocaine and ecstasy. In hindsight, it was an attempt, at least partly, to recreate some of the thrill of the war zone.A side-effect of all of this, as my doctor later explained to me, was that the drugs increased the level of adrenaline in my brain, which is what, in all likelihood, produced a panic attack I had on live television in 2004 on Good Morning America. The shrink I consulted about this decreed in no uncertain terms that I needed to stop doing drugs—immediately. Faced with the potential demise of my career, breaking this habit was a pretty obvious call. Gretchen: Have you ever made a flash change, where you changed a major habit very suddenly? Dan: In the summer after I graduated from high school, I did experience a “flash change. ” I was in my car, driving to go see some friends, and I decided—seemingly out of nowhere—that after years of being a mediocre high school student, I was going to truly apply myself in the next phase of my life. The next year, when my father saw my first college report card, he nearly cried.Interestingly, the fact that I did well in college has had zero practical impact on my career in television news. I don’t think any of my employers has ever asked about my grades. But that flash change established a long-lasting habit of hard work and ambition. Which, it must be said, has sometimes been to my detriment. It was, I now believe, my fervent desire to excel at my job that led me to plunge headlong into war zones without considering the psychological consequences—which, in turn, led to the drugs and the panic attack. I’ve found that meditation has really helped me strike a better balance between striving and stress.
Harris had the ambition and drive to rise to ABC News television anchor. He’d felt the “journalistic heroin” of reporting from war zones, anchored national broadcasts, and even recovered from cocaine addiction. But he also had a voice in his head, the same voice most of us wrestle with, constantly second-guessing him. If he could only quiet that voice, he’d be happier and less stressed. Harris was already covering the religion beat when he veered off on a personal journey to find answers beyond the self-help gurus. Along the way, he talked to Eckhart Tolle, Deepak Chopra, a host of Jewish Buddhists, and even the Dalai Lama before reluctantly trying meditation. Approaching it with all the skepticism of a reporter, Harris checked out the neurological research and learned that meditation was being used in the corporate and military arenas to heighten focus and clarity. After going on a meditation retreat, he ultimately found the balance he sought between ambition and inner peace. In this brave, completely engaging, and often hilarious book, Harris achieves his aim of demystifying meditation. --Vanessa Bush
Startling, provocative, and often very funny . . . [10% HAPPIER] will convince even the most skeptical reader of meditation’s potential. (Gretchen Rubin, author of The Happiness Project)
10% HAPPIER is hands down the best book on meditation for the uninitiated, the skeptical, or the merely curious. . . . an insightful, engaging, and hilarious tour of the mind’s darker corners and what we can do to find a bit of peace. (Daniel Goleman, author of Emotional Intelligence and Focus)
The science supporting the health benefits of meditation continues to grow as does the number of Americans who count themselves as practitioners but, it took reading 10% HAPPIER to make me actually want to give it a try. (Richard E. Besser, M.D., Chief Health and Medical Editor, ABC News)
An enormously smart, clear-eyed, brave-hearted, and quite personal look at the benefits of meditation that offers new insights as to how this ancient practice can help modern lives while avoiding the pitfall of cliché. This is a book that will help people, simply put. (Elizabeth Gilbert, author of Eat, Pray, Love)
This brilliant, humble, funny story shows how one man found a way to navigate the non-stop stresses and demands of modern life and back to humanity by finally learning to sit around doing nothing. (Colin Beavan, author of No Impact Man)
In 10% Happier, Dan Harris describes in fascinating detail the stresses of working as a news correspondent and the relief he has found through the practice of meditation. This is an extremely brave, funny, and insightful book. Every ambitious person should read it. (Sam Harris, author of The End of Faith)
A compellingly honest, delightfully interesting, and at times heart-warming story of one highly intelligent man’s life-changing journey towards a deeper understanding of what makes us our very best selves. As Dan’s meditation practice deepens, I look forward to him being at least 11% happier, or more. (Chade-Meng Tan, author of Search Inside Yourself)
10% Happier is a spiritual adventure from a master storyteller. Mindfulness can make you happier. Read this to find out how. (George Stephanopoulos)
Part-science, part-memoir, and part self-help, Harris outlines specific ways he learned to, well, chill the f#%k out. (GQ)
A self-help guide even skeptics will embrace . . . Harris crushes stereotypes about meditation and recounts how it slashed his stress and quieted his anxious mind. (Parade)
Revealing . . . I’d recommend this to anyone. (USA Today, Pop Candy)
Harris never loses his sense of humor as he affably spotlights one man’s quest for internal serenity while concurrently navigating the slings and arrows of a hard-won career in the contemporary media spotlight. Friendly, practical advocacy for the power of mindfulness and enlightenment. (Kirkus)
Harris’s journey of discovery brought back lessons for all of us about our lives, too. (Diane Sawyer)
Lively . . . part reporting, part personal experience . . . By letting us hear the voice in his head - before and after he starts meditating—Harris makes a convincing case that if he can do it, we can, too. (Richmond Times-Dispatch)
Nightline co-anchor Dan Harris is an unlikely ambassador for mindfulness, but his new book . . . might be just the thing that gets people to unplug and recognize that all this multitasking is making us miserable and unhealthy. (xoJane)
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Top Customer Reviews
With wit and humility, Harris openly shares his struggles with anxiety in his life and career in front of a camera. Starting with his on-the-air panic attack in 2004, Harris recounts how his ambition-fueled, perfectionist, non-stop work ethic left him subject to emotional meltdowns that led him to use cocaine to self-medicate. Forced to examine his inner life, he recounts his highs and lows navigating the maze of self-help and professional help to find inner peace without sacrificing his competitive edge.
Along the way you are treated to gems of observation the likes of which you'd be hard-pressed to find elsewhere in print, even in someone’s private email, but especially in a book so enthusiastic about mindfulness. Yet it’s Harris’ realism and, undoubtedly, his discipline at finding unique angles to report that makes this book so special.
For example, commenting about something many people have probably thought but no one has dared to speak, he says: “Turns out, mindfulness isn’t such a cute look. Everyone is in his or her own world, trying very hard to stay in the moment. The effort of concentration produces facial expressions that range from blank to defecatory.”
Then there’s this nugget, when he refers the practice of some of his fellow retreat participants to bow to a statue of the Buddha: “I’m still bowing to the Buddha, but mostly for the hamstring stretch.”
As a psychotherapist and teacher of mindfulness-based counseling techniques, I am highly recommending 10% Happier to both my clients and student/colleagues. Here’s why. Harris is a synthesizer, rendering the dense subjects of mindfulness culture, science, and meditation-user experience into a three-part harmony that immediately makes you want to hear more. His stories pull you in. Before you know it, you’re in the story yourself, identifying with one of the zillions of facets that emerge in his writing.
Whether it’s his reporting of and friendship with Ted Haggard, the fallen-from-grace evangelical church leader, or his confessions of insecurity working among television giants like Peter Jennings and Diane Sawyer, Harris uses a running psychoanalysis of himself as the instrument which carries the reader deeper into contemplation of their own psyche.
Admittedly, this book isn’t a how-to for meditation, nor is it a scientific discourse about neurobiology. (Bookstores are already filled with these.) But as I like to say about the healing work of psychotherapy, it moves the ball down the field. For experienced meditators, perhaps it challenges some of the sacred attachments (a nice way of saying “ruts”) you have in your current practice. For beginners, moving the ball down the field might look like the simple act of attending your first yoga session and having the confidence to know you don’t need to learn Sanskrit or wear spandex (but hey, spandex is cool too).
After reading 10% Happier, I feel closer to the amazingly diverse and rich community of mindfulness practitioners that I might not have learned about if I kept my literary diet fixed on those from the same mindfulness “tribe” I’ve trained and practiced with. Thanks to Dan’s investigative narrative and personal prose, his book is a powerful resource to help you wake up from life on automatic.
As Leo Tolstoy once said: “In the name of God, stop a moment, cease your work, look around you.” Dan Harris will help you do this. 10% more.
I'm on my 9th day in a row. I use the app CALM. Super helpful. Sometimes I just sit quietly and breathe. It's pretty wild to start this being quiet and centered thing. Dan Harris makes it all so accessible. (and omg..so funny) Yes...read it!!
Harris' use of language can be a bit "salty" at times, but he doesn't do that often, and only as part of his effort to be as down-to-earth and real as he can be about his own skeptical journey.
At the conclusion, Harris makes no startling claims for meditation, just that he's 10% happier, which he considers a solid return on his investment, as most financial advisers might say. But he has come to appreciate the merits of meditation so much that he wants to continue increasing his "rate of return" as much as possible.
This is Harris' way of saying that he still questions the idea about becoming "enlightened" which is an elusive concept for him, as it is for me! But he wants to continue practicing meditation since he now knows first-hand what the benefits can be in very practical, moment-to-moment terms.
This is the best book out there right now to help profoundly skeptical people begin their own reluctant exploration of meditation. But understandably, a skeptic still has to have just enough willingness and curiosity to open the book and peek inside!
This book is extremely well written. The prose reads extremely well, with actual conceptual development from paragraph to paragraph. Each chapter flows directly into the next so that I always felt compelled to read just one more chapter before bed. Be aware that Harris is a fan of $10 words, but just keep your dictionary handy and enjoy using your brain.
The title and the image on the cover, of a glass half full, speak volumes about this book's approach. It's real, practical, and analytical. Harris doesn't ask you to turn off your brain - in fact he expects you to use it.
The book also offers a small view into the world of news media stars. I enjoyed reading about both the glamor and the banality of these people's lives.
This is not really a how-to book. But that's part of Harris's point: You don't need much of a how-to book to improve your life through mindfulness.