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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 Kindle Edition
#1 New York Times Bestseller
REVISED WITH NEW MATIERAL
Winner of the 2014 Living Now Book Award for Inspirational Memoir
"An enormously smart, clear-eyed, brave-hearted, and quite personal look at the benefits of meditation."
—Elizabeth Gilbert
Nightline anchor Dan Harrisembarks 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, 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 propelled him through the ranks of a hypercompetitive business, but had also led him to make the profoundly stupid decisions that provoked his on-air freak-out.
Finally, Harris stumbled upon an effective way to rein in that voice, something he always assumed to be either impossible or useless: meditation, a tool that research suggests can do everything from lower your blood pressure to essentially rewire your brain. 10% Happier takes readers 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.
- LanguageEnglish
- PublisherDey Street Books
- Publication dateMarch 11, 2014
- File size1.0 MB
- “Make the present moment your friend rather than your enemy. Because many people live habitually as if the present moment were an obstacle that they need to overcome in order to get to the next moment. And imagine living your whole life like that, where always this moment is never quite right, not good enough because you need to get to the next one. That is continuous stress.”Highlighted by 3,081 Kindle readers
- We live so much of our lives pushed forward by these “if only” thoughts, and yet the itch remains. The pursuit of happiness becomes the source of our unhappiness.Highlighted by 2,402 Kindle readers
- In a nutshell, mindfulness is the ability to recognize what is happening in your mind right now—anger, jealousy, sadness, the pain of a stubbed toe, whatever—without getting carried away by it.Highlighted by 2,097 Kindle readers
- The final step—“non-identification”—meant seeing that just because I was feeling angry or jealous or fearful, that did not render me a permanently angry or jealous person. These were just passing states of mind.Highlighted by 1,879 Kindle readers
From the Publisher


Editorial Reviews
From Booklist
Review
“With startling, provocative, and often very funny candor, Dan Harris tells the story of why he urgently needed to tame the strident voice in his head, and how he did it. His argument for the power of mindfulness—which he bases both on cutting-edge science and his own hard-won experience—will convince even the most skeptical reader of meditation’s potential.” — Gretchen Rubin, author of The Happiness Project
“10% Happier is useful, helpful, and hilarious. And if you are skeptical about meditating at all, know that Dan Harris was the biggest skeptic of all.” — Hugh Jackman
“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. I know a lot of very powerful, very stressed-out, type-A personalities who will be getting this book from me as a gift this year.” — Elizabeth Gilbert, author of Eat, Pray, Love
“10% Happier is a spiritual adventure from a master storyteller. Mindfulness can make you happier. Read this to find out how.” — George Stephanopoulos
“Harris’s journey of discovery brought back lessons for all of us about our lives, too.” — Diane Sawyer
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
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 Reviews
“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
From the Back Cover
Winner of the 2014 Living Now Book Award for Inspirational Memoir
After having a nationally televised panic attack, 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 propelled him through the ranks of a hypercompetitive business, but had also led him to make the profoundly stupid decisions that provoked his on-air freak-out.
Eventually Harris stumbled upon an effective way to rein in that voice, something he always assumed to be either impossible or useless: meditation, a tool that research suggests can do everything from lower your blood pressure to essentially rewire your brain. 10% Happier takes readers 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.
About the Author
Dan Harris is a correspondent for ABC News and the coanchor for the weekend edition of Good Morning America. Before that, he was the anchor of the Sunday edition of World News. He regularly contributes stories for such shows as Nightline, 20/20, World News with Diane Sawyer, and GMA. Harris has reported from all over the planet, covering wars in Afghanistan, Israel/Palestine, and Iraq and producing investigative reports in Haiti, Cambodia, and the Congo. He has also spent many years covering America's faith scene, with a focus on evangelicals-who have treated him kindly despite the fact that he is openly agnostic. Before joining ABC News he was in local news in Boston and Maine. He grew up outside of Boston and currently lives with his wife, Bianca, in New York City.
Product details
- ASIN : B00FJ376CS
- Publisher : Dey Street Books; Reprint edition (March 11, 2014)
- Publication date : March 11, 2014
- Language : English
- File size : 1.0 MB
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Print length : 258 pages
- Page numbers source ISBN : 0062265431
- Customer Reviews:
About the author

Dan Harris is a correspondent for ABC News and the co-anchor for the weekend edition of Good Morning America. Before that, he was the anchor of the Sunday edition of World News. He regularly contributes stories for such shows as Nightline, 20/20, World News with Diane Sawyer and GMA. Harris has reported from all over the planet, covering wars in Afghanistan, Israel/Palestine and Iraq, and producing investigative reports in Haiti, Cambodia, and the Congo. He has also spent many years covering America’s faith scene, with a focus on evangelicals -- who have treated him kindly despite the fact that he is openly agnostic. He has been at ABC News for 13 years. Before that, he was in local news in Boston and Maine. He grew up outside of Boston and currently lives with his wife, Bianca, in New York City.
Customer reviews
Customer Reviews, including Product Star Ratings help customers to learn more about the product and decide whether it is the right product for them.
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Learn more how customers reviews work on AmazonCustomers say
Customers find the book an enjoyable and worthwhile read. They appreciate the practical introduction to meditation and its benefits. The writing style is well-written and flows smoothly. Readers enjoy the humor and wit of the author, finding the stories relatable and entertaining. The information provided is insightful and helpful for dealing with everyday life. Overall, customers find the story relatable and meaningful.
AI-generated from the text of customer reviews
Customers find the book engaging and well-written. They find it an informative resource that helps them wake up from life on autopilot. The personal prose and compelling storytelling make the book worth reading.
"...To me that's the sign of a good book; to my friends and family it's a bit of an annoyance.)..." Read more
"Near the middle of this well-written, engaging, useful book, the author is describing persons at a meditation retreat as looking like they are from "..." Read more
"...As you can tell from the rating, I really enjoyed and got a lot out of the book, and was entertained in the process...." Read more
"...News, and the insider peek behind the cameras made this more than worth my time, even when some of the meditation talk got a little thick for my..." Read more
Customers find the book an engaging introduction to meditation and its benefits. They enjoy reading about Harris's journey to meditation and Buddhism. The practice can make them more relaxed, hopeful, and at home in the world. Readers appreciate the author's research into various religions and self-help gurus. Overall, the book is described as relatable, entertaining, informative, and engaging from the first sentence.
"...I see this book as a stepping stone, an introduction to meditation...." Read more
"...He wouldn't say cancer patients are from "a malignancy bin"!!! Language is powerful; there are many ways to be funny without harm...." Read more
"...lead to everlasting "Zen." As Dan suggests, the practice can make you more relaxed, more hopeful, more at home in the world, a bit less..." Read more
"...fascinating stories, humor, intelligence, honesty, and more than a few Jewish Buddhists. And it’s completely worth your time." Read more
Customers find the book's writing style engaging and easy to read. They praise the author's personal prose and investigative narrative. The descriptions are on point and the book is relaxing with humor.
"...The writing style appealed to me - it is intelligent but self deprecating, with an off beat sense of humor...." Read more
"Near the middle of this well-written, engaging, useful book, the author is describing persons at a meditation retreat as looking like they are from "..." Read more
"...Dan is a strong writer and keeps the book lively and entertaining at all times...." Read more
"...He says what he really thinks, and in beautifully constructed sentences filled with the kind of words you usually only see in SAT study guides...." Read more
Customers enjoy the humor in the book. They find the writing witty and entertaining, with some humorous moments that make them laugh out loud. The author's writing style is described as conversational and insightful.
"...to me - it is intelligent but self deprecating, with an off beat sense of humor...." Read more
"...It is a funny book, and I know he was going for humor, but.....please...." Read more
"...I really enjoyed and got a lot out of the book, and was entertained in the process...." Read more
"...And that’s what it is. But with fascinating stories, humor, intelligence, honesty, and more than a few Jewish Buddhists...." Read more
Customers find the book provides useful information about meditation. They appreciate the helpful and informative epilogue. The topic is enlightening and important, with the author explaining its benefits and using social media in an awesome way.
"...Its purpose is not to teach meditation, but to explain its benefits and convince the reader that meditation is worth pursuing...." Read more
"...OK, off my soapbox. It really is a wonderfully informative book and it held my interest from page 1...." Read more
"...book I'm back at my old schedule of meditation because it helps me deal with my world...." Read more
"But the topic is life-changing and important...." Read more
Customers find the story insightful and relatable. They appreciate the author's honest writing style and anecdotes. Readers describe the book as a great autobiography with descriptive narrative and personal prose.
"...As an ABC viewer it was interesting to read stories of people I'd watched on tv for years...." Read more
"...He is great at description and anecdotes, and he writes about other people in the news business, and about meditation experts, with candor and just..." Read more
"...His reporting is smart and sassy, and he covers topics ranging from the religious to the political, from hard-hitting interviews to personal..." Read more
"...Thank you Dan for writing your hysterical, honest, and most importantly insightful story." Read more
Customers find the book engaging and easy to read. They appreciate the author's lively writing style that keeps their interest from the start. The simple, straightforward approach is refreshing and helps them focus on meditation practice. Readers mention the book ties the subject together nicely and reminds them that practice is worth the effort.
"Near the middle of this well-written, engaging, useful book, the author is describing persons at a meditation retreat as looking like they are from "..." Read more
"...Dan is a strong writer and keeps the book lively and entertaining at all times...." Read more
"...I’m much more focused, creative, and relaxed than before. Don’t get me wrong it definitely took a while to get where I’m at...." Read more
"...The last 1/3 was slow. Maybe too much repetitiveness on the topic but in general, Dan Harris is funny, seeking, loving, and a devoted person...." Read more
Customers appreciate the author's intelligence and sense of humor. They find the memoir insightful and relatable, offering good advice and examples of how his personal journey evolved. The book balances wisdom with practical realities, and readers appreciate the author's honesty about his own shortcomings and frank skepticism. Overall, they describe the book as thoughtful and intriguing.
"...There were several insights that were clearly explained, and I've shared several aha moments from the book with those around me...." Read more
"...And that’s what it is. But with fascinating stories, humor, intelligence, honesty, and more than a few Jewish Buddhists...." Read more
"...With wit and humility, Harris openly shares his struggles with anxiety in his life and career in front of a camera...." Read more
"...the day what makes the book so excellent is that is balances wisdom with practical realities...." Read more
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Top reviews from the United States
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- Reviewed in the United States on October 23, 2015I picked up the kindle version of this book when it was offered at a super low price, partly because I've been curious about meditation, partly because the idea of increasing my happiness by even 10% was very attractive, but mostly because I'd heard stories of Dan Harris' on-air panic attack and I was curious to learn more.
This book is more memoir than how-to, and I'm okay with that. As an ABC viewer it was interesting to read stories of people I'd watched on tv for years. The writing style appealed to me - it is intelligent but self deprecating, with an off beat sense of humor. I enjoyed seeing how his journey (sorry for the woo woo word) progressed through stages, from skeptic to cautious interest to serious practitioner and near-believer. It made sense to me, and I recognized myself in many of his descriptions, especially the cacophony of my inner voice and the tendency to default to worst case scenario.
I see this book as a stepping stone, an introduction to meditation. Its purpose is not to teach meditation, but to explain its benefits and convince the reader that meditation is worth pursuing. There were several insights that were clearly explained, and I've shared several aha moments from the book with those around me. (To me that's the sign of a good book; to my friends and family it's a bit of an annoyance.) I learned some important things that I've already tried to put to use, but I recognize that I need to study and practice more before applying these ideas can happen smoothly and instinctively. I have high hopes that it can be done - after all, if the guy at the beginning of this book could become the guy at the end, there's a good chance I can make some changes for the better too.
One thing to note for kindle readers: the kindle told me I was at the end of the book and popped me to the "review me" screen, but curiosity led me to read through the acknowledgments. I was surprised to find an appendix after the acknowledgments. This is one of the biggest downfalls of ereaders, because with a physical book I would have seen the many pages remaining and investigated. Be sure to read the appendix! It distills the best of the meditation parts of the book into a manageable and encouraging guide.
- Reviewed in the United States on September 30, 2014Near the middle of this well-written, engaging, useful book, the author is describing persons at a meditation retreat as looking like they are from "the loony bin". It is a funny book, and I know he was going for humor, but.....please. (My mother, who was born in 1923, used this expression. No one should be using it in 2014.) Dan Harris is an intelligent reporter, knowledgeable about so many subjects, and I'm sure he must have an awareness of brain disorders and mental illnesses such as schizophrenia, for which people often need to be hospitalized. If not, he can get info from NAMI (National Alliance on Mental Illness) about their excellent "Stigma Busters" program. (Maybe he could do a story about this for ABC.) As someone who has worked and volunteered in psychiatric hospitals for many years, it saddened me to see this carelessness and implied disrespect for people who, through no fault of their own, are ill. He wouldn't say cancer patients are from "a malignancy bin"!!! Language is powerful; there are many ways to be funny without harm.
OK, off my soapbox. It really is a wonderfully informative book and it held my interest from page 1. I loved his personal story, and the honesty with which he moves it forward. He is great at description and anecdotes, and he writes about other people in the news business, and about meditation experts, with candor and just enough restraint. Highly recommended. Mary Lee Moser
PS A week or so later--my husband is reading it now, and we have both started to meditate in the mornings, inspired by this book.
- Reviewed in the United States on April 21, 2014ABC has been the news network of choice for me for most of my adult life, so I have seen Dan Harris many times over the years, and actually do recall his on air melt down/panic attack. I was intrigued by Dan's honesty in admitting to his drug use/abuse that led (or at least contributed) to his problems, and have been interested in the concept of mindfulness for a while now. I have never though of myself as any type of "new-ager" though and am just a pretty normal and busy person - who could not really see myself meditating. Honestly I kind of scoffed at the idea, mostly because it seemed the folks who did meditate were a bit flaky. But the one thing that I have been bothered about (in regards to my own issues) is the constant ruminating over the past and worry about the future. It does seem we (I) don't spend enough time living in and enjoying the present. The multi-tasking we have all been programmed toward in the last few years, has only made the problem worse, as it seems hard to ever concentrate on one thing. Thus I really wanted to read this book.
As you can tell from the rating, I really enjoyed and got a lot out of the book, and was entertained in the process. Dan is a strong writer and keeps the book lively and entertaining at all times. There is a lot of humor and self-reflection that I think most folks can relate to. If I had any criticism - it might be that Dan LOVES to throw in some really obscure words, where other words (ones that most of us have at least heard used once or twice) would have sufficed. I read a lot, think I have a pretty good vocabulary, but honestly - some of them were just over the top. However don't let that dissuade you from picking up the book. For the most part - you can figure them out based on the context of his sentences..I just think that his editor might have recommended a few changes in this regard. That being said, this book is a good exploration of meditation, especially for those who are skeptical. It provides some reasons why we all might start the practice of meditation/mindfulness, though it is not a real "How-to book" about the nuts and bolts. What is also refreshing is that this book does not try and tell you that meditation will solve all your problems or lead to everlasting "Zen." As Dan suggests, the practice can make you more relaxed, more hopeful, more at home in the world, a bit less judgmental and less quick to get riled up. It can make you 10% (or a bit more) happier. Definitely a good thing.
Top reviews from other countries
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Juan José PalaciosReviewed in Spain on August 28, 2024
5.0 out of 5 stars Motivador
Viendo la portada, uno puede pensar que es el típico librito de autoayuda, pero en este caso el contenido engaña para bien.
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Irfan GüldalReviewed in Germany on January 6, 2024
5.0 out of 5 stars sehr gutes Buch
Eine interessante Geschichte mit einer schönen Message dahinter und praktischen Tipps, der Schreibstil ist sehr sehr lehrreich aber nicht trocken
- Aishwarya VakilReviewed in India on May 27, 2022
5.0 out of 5 stars Simple handbook to starting meditation
Dan Harris from his personal struggles and encounters (nothing tragic,like any normal person) provides insights into the practice of meditation and mindfulness. Dan through his personal travails with meditation answers most of the questions anyone who aspires to start meditating wonders. Even while reading this book I could see a shift in my thought pattern,I am paying more attention to being in present and be mindful of my thoughts. This book shows an easy way to start the practice of meditation. In all, definitely worthy of your time.
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diego ochoaReviewed in Mexico on October 28, 2020
5.0 out of 5 stars Un libro muy ameno y aterrizado
Un libro bastante útil para todas aquellas personas que estén interesadas en explorar los beneficios de la práctica de la meditación. Dan Harris sabe exponer de manera muy práctica y amena las dudas e inquietudes de una persona común y corriente pero con la suficiente calidad intelectual y consciencia como para darse cuenta de que existe otro camino para poder evitar caer en las trampas de la mente al enfrentarse a las vicisitudes de la vida cotidiana.
- S D.Reviewed in the United Kingdom on February 1, 2022
5.0 out of 5 stars Honest, engaging account of meditation practice
I’ve read a few ‘Beginner’s guides’ to meditation but this is probably the most accessible, real world account of discovering and engaging in meditation practice. Mildly amusing and as much a memoir as a book on meditation it’s a practical guide to getting started, pitfalls and hints and tips to help you along the way. You do get the impression that he just happens to be mates with everyone who is anyone in the world of meditation but I can forgive that because of the way it is written.