The Science Of Overcoming Perfectionism | Thomas Curran
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Actionable advice on working with one of the few socially acceptable vices. Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience. Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough. In this episode we talk about: The definition of perfectionism – it’s more than just high standards The 3 flavors of perfectionism The surprising findings on perfectionism and gender Perfectionism VS imposter syndrome The root of perfectionism The variables that lead to perfectionism Thomas’ critiques on capitalism and growth mindset How to actually implement mantras like “progress not perfection” and “embracing good enough” 4 elements to combat imperfectionism The recipe for achieving inner abundance How to make good work without caring what other people think of you? And parenting and perfectionism Related Episodes: Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!) How To End The War With Your Body | Sonya Renee Taylor. The Science of Failing Well | Amy Edmondson Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” The Zen of Therapy | Mark Epstein Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
6 Touko 20241h 11min
Dua Lipa On: Radical Optimism, Falling On Stage, And “Writing Yourself Into A Good Idea”
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Talking creativity and sanity with one of the world’s biggest pop stars. British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism. In this episode we talk about: What she means by radical optimism – and how it applied when she literally fell on stage How she resists the temptation to fully armor herself Her famous work ethic and packed schedule Her non-negotiable daily practices, including meditation Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone) And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour Why she had to write 97 songs to make this one album And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.” Related Episodes: Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy The Science of Hope | Jacqueline Mattis Hope Is a Skill | George Mumford Discomfort: A Counterintuitive Source of Hope | Sebene Selassie Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
3 Touko 202458min
The Neuroscience Of: Emotional Regulation, Relationships, Body Image, And Intuition | Emma Seppälä
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A research-backed plan for getting your sh*t together in every possible sphere. We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos. In this episode we talk about: What she means by that term, sovereign The neuroscience of emotion regulation The science of intuition – and how to work with it when you’re a critical thinker How our past can unconsciously bind us The impact of trauma The latest evidence for the benefits of meditation And how to cultivate what scientists call Positive Relational Energy Related Episodes: Three Lessons from a Happiness Researcher | Emma Seppälä The Scientific Case for Self-Compassion | Chris Germer Can You Really Trust Your Gut? | Amber Tamblyn Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764 Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
1 Touko 20241h 3min
How To Regulate Your Nervous System For Stress, Anxiety, And Trauma | Peter Levine
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The creator of somatic experiencing shows Dan how to heal trauma through the body. Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma. Content warning: This episode includes discussions of rape and violence. In this episode we talk about: How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds The difference between somatic experiencing and talk therapy Somatic experiencing practices we can implement into our lives Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream And how to move through ancient wounds – and enrich our lives (whether we have trauma or not) Practices to fortify us in times of difficulty Facing mortality Related Episodes: Become An Active Operator Of Your Nervous System | Deb Dana What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo How to Live with the Worst Things That Ever Happened to You | Stephanie Foo An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham How to Get Out of Your Head | Willa Blythe Baker Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
29 Huhti 20241h 7min
Rewire How You Talk To Yourself | Ofosu Jones-Quartey
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers. Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith. Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: The relationship between self-compassion and a successful meditation practice All the reasons people resist self-compassion, and his rebuttals Whether self-compassion is selfish How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits And how to teach self-compassion to children Related Episodes: The Voice in Your Head | Ethan Kross Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
24 Huhti 20241h 4min
The Science Of Self-Compassion | Serena Chen
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- How self compassion works, how to practice it, and what the research says about the benefits. GUEST BIO: Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley. In this episode we talk about: The connection between self-compassion and authenticity As well as self-compassion exercises that you can incorporate into your daily life How self-compassion influences the desire for self improvement How it can lead you to be more understanding of other people The connection between self-compassion and good leadership And how self-compassion can apply to parenting as well as to educational realms Related Episodes: How to Make Self-Compassion Work for You | Kristin Neff Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff Self-Compassion Ain’t Always Soft | Kristin Neff Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chen Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
22 Huhti 20241h 11min
How To Handle Literally Anything | Sebene Selassie and Jeff Warren
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Debating the cliche: Does everything happen for a reason? Plus, the Meditation Party crew tackles equanimity, work/life balance, and meditation vs napping. Sebene Selassie describes herself as a “writer, teacher, and immigrant-weirdo.” She teaches meditation on the ten percent happier app and is the author of a great book called You Belong. She’s based in Brooklyn. Jeff Warren is also a writer and a meditation teacher. He and Dan co-wrote the book, Meditation for Fidgety Skeptics. He also hosts the Consciousness Explorers podcast. He’s based in Toronto. If you want to be part of the show, please call in with a question or comment. The number is 508-656-0540. Or you can email us with a voice memo at podcast@tenpercent.com with a voice memo. Tickets for the two more Meditation Party retreats this year at the Omega Institute in Rhinebeck, New York are available now. The last one was a blast. Come join us for both. One is in May, the other October. Related Episodes: How to Stay Calm No Matter What’s Happening | Sebene Selassie and Jeff Warren Meditation Party: The “Sh*t Is Fertilizer” Edition | Sebene Selassie & Jeff Warren Meditation Party with Sebene Selassie and Jeff Warren: Psychedelics, ADHD, Waking Up From Distraction, and Singing Without Being Self-Conscious Meditation Party: Magic, Mystery, Intuition, Tattoos, and Non-Efforting | Sebene Selassie and Jeff Warren Science-Based Tools for When You're Stressed, Obsessed, or Overthinking | Dr. Jenny Taitz Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/med-party-howtohandle Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
17 Huhti 20241h 1min
Ancient Strategies For Managing Stress And Anxiety | Ryan Holiday
New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Digging into the nuts and bolts of Stoicism with one of its best-known modern proponents. Ryan Holiday is a prolific author, whose books include The Obstacle Is the Way, Ego Is the Enemy, and Discipline is Destiny. His newest book, Right Thing, Right Now, comes out in June, and is available for pre-order now. Ryan is also the host of the Daily Stoic Podcast. In this episode we talk about: The history and theory of Stoicism, and some of its big names (including a former Vice Presidential candidate) Premeditatio Melorem, or thinking ahead to the worst possible outcome in order to avoid it Memento Mori, or being aware of the inevitability of one’s own death Amor Fati, or “loving one’s fate” as a path to acceptance of reality Journaling as a key Stoic practice, of talking to oneself on the page The four Stoic values: Courage, Temperance, Justice, Wisdom How Stoicism and Buddhism overlap – and how they don’t Related Episodes: The Dharma of Artificial Intelligence (AI) | Jasmine Wang & Iain S. Thomas Sign up for Dan’s weekly 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 Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ryan-holiday Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install
15 Huhti 20241h 11min
