The Science Of Motivation: How To Make Habits That Actually Stick | T. Morgan Dixon and Dr. Gary Bennett

While we may want to conquer physical pain, it’s actually observing the sensations and knowing when to take a break that’s the key to relief.About Sharon Salzberg:Sharon Salzberg is a meditation pioneer, world-renowned teacher, and New York Times bestselling author. She is among the first to bring mindfulness & lovingkindness meditation to mainstream American culture fifty years ago, inspiring generations of meditation teachers and wellness influencers.A co-founder of The Insight Meditation Society in Barre, MA, Sharon is the author of thirteen books, including the New York Times bestseller, Real Happiness, now in its second edition, and her seminal work, Lovingkindess.In 2023, Sharon released two new books: Real Life, available from Flatiron Books, and Finding Your Way, a small gift book from Workman.To find this meditation in the Ten Percent Happier app, you can search for “When Your Body Hurts.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On this show, we talk a lot about ways to stop the interpersonal and intrapersonal violence of obsessing about thinness. Today’s episode, though, is a bit of a departure… because this whole dynamic and debate has been deeply disrupted by the advent of Ozempic and other new weight loss drugs, which are technically called GLP1s. This is a controversial and touchy subject, to say the least. Journalist and best-selling author Johann Hari discusses his latest book Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight-Loss Drugs. He believes drugs like Ozempic are the equivalent of the invention of the iPhone – and will impact all of our lives, whether we like it or not, and whether we take them or not. And in Magic Pill, Hari – who somewhat ambivalently takes Ozempic himself – marinates in the complexity of all of this. This is Hari’s third time on the show. He has come on before to discuss his books on distraction and depression—entitled Stolen Focus and Lost Connections.This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering longevity, exercise, and the Buddhist case for laziness. Related Episodes:Get Fit Sanely PlaylistWhy You Can't Pay Attention - And How to Think About It | Johann HariFighting Depression with Social Connection | Johann HariSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesHelp Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/johann-hari-2024See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Five takeaways from a year's reporting on fitness, and why this journalist says it's time to go easier on yourself.Shannon Palus is a features editor at Slate covering heath, science, and human interest. In 2023, she edited Slate's year-long fitness column, Good Fit, about exercise. Her writing has also appeared in the New York Times' Wirecutter, Scientific American, and the Atlantic. In this episode we talk about:How this conversation changed the way Dan thinks about exerciseWhy you shouldn’t drive yourself crazy following the latest trends about health and fitnessWhy tracking your workouts isn’t always helpful - and remembering that there is always the option to “go slow.” The importance of remembering that exercise is not one-size-fits-all Related Episodes:Can You Get Fit Without Self-Loathing? | Cara Lai — Ten Percent Happier How to Stop Obsessing Over Your Body and Eat Sanely in a Toxic Culture | Virginia Sole-Smith — Ten Percent Happier Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesHelp Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/shannon-palusAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

After an intense day, try this simple meditation to decompress and de-stress by getting comfy and putting your feet up.About Jeff Warren:Jeff is an incredibly gifted meditation teacher. He's trained in multiple traditions, including with renowned teacher Shinzen Young. Jeff is the co-author of NY Times Bestseller "Meditation for Fidgety Skeptics," and the founder of the Consciousness Explorers Club, a meditation adventure group in Toronto. He has a knack for surfacing the exact meditation that will help everyone he meets. "I have a meditation for that" is regularly heard from Jeff, so we've dubbed him the "Meditation MacGyver."To find this meditation in the Ten Percent Happier app, you can search for “End of Day Decompress: The Porch Sit.”Help Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to overcome inertia and research-backed plans that actually work.Dr. Gary G. Bennett is Dean of the Trinity College of Arts & Sciences at Duke University. He is also a professor of psychology & neuroscience, global health, medicine, and nursing, and is the founding director of the Duke Digital Health Science Center. He has authored nearly 200 scientific papers and is a past president of the Society of Behavioral Medicine.T. Morgan Dixon is the co-founder and CEO of Girl Trek, the largest health movement in America for Black women– with over one million members.  Also check out Jeffrey Walker’s podcast, System Catalysts, where they did an episode on Morgan and Dr. Bennett.This is the latest episode of our Get Fit Sanely series. This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. Related Episodes:Get Fit Sanely PlaylistThe Dharma of Harriett Tubman | Spring Washam Sign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesHelp Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod.Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dixon-bennettSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Insights from the places on the planet where people apparently live the longest and healthiest lives.Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones.This is the kickoff official interview of our Get Fit Sanely series. (If you missed it, go back and check out the informal chat I posted on Friday with lead producer, DJ Cashmere). This is the third time we’ve done Get Fit Sanely, and in this go-round, we’ll be covering not only longevity but also ozempic, exercise, and the Buddhist case for laziness. In this episode we talk about:The origin story of the Blue ZonesThe nine common denominators, or Power Nine, to longevity.The surprising information about much maligned foods such as pasta and breadWhy trying to pursue good health can actually work against youWhy the single most important factor in longevity isn’t advertised on instagram Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturallyAnd some of the critiques and controversies surrounding his workRelated Episodes:Get Fit Sanely PlaylistSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesHelp Dan out and take our audience survey — we’ll thank you with 10% off all merch at shop.danharris.com! The survey is available at tinyurl.com/tphpod.Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dan-buettnerSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Mindful movement is an excellent way to integrate and even invigorate mindfulness while cultivating the power of curious awareness.About Dawn Mauricio:Dawn Mauricio discovered the practices of Buddhist meditation in 2005, and from then on, did what any well-intentioned perfectionist would do — plunge in head first! Since then, she's graduated from several teaching programs, including Spirit Rock's four-year Teacher Training. Her teaching style is playful, dynamic, and heartfelt, and she teaches extensively in her home-country of Canada, as well as the US, to teens, people of color, and folks of all backgrounds.To find this meditation in the Ten Percent Happier app, you can search for “Gentle Mindful Movement.”See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to pursue fitness without succumbing to the “subtle aggression of self-improvement.”The kickoff episode for the latest installment of an occasional series we do here on the show, called Get Fit Sanely (listen to past – and future – episodes here). In this candid conversation, managing producer DJ Cashmere talks with Dan about how they manage their mindsets on these issues, and how the interviews we’re doing on the subject have and have not impacted them. We’ll also preview the guests for this fresh round of Get Fit Sanely, where we cover longevity, Ozempic (and related weight loss drugs), the latest science on exercise, and the Buddhist case for laziness.The cost of getting lean infographic. Related Episodes:Get Fit Sanely PlaylistThe Science of Self-Compassion | Serena ChenThe Anti-Diet | Evelyn Tribole3 Buddhist Strategies for When the News is Overwhelming | Kaira Jewel LingoSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/dj-cashmere-778See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Using your senses to reduce overthinking, turn down the voice in your head, and get out of what these scientists call "the house of habit."Dr. Zindel Segal is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto Scarborough and a cofounder of Mindfulness-Based Cognitive Therapy.  Professor Norman Farb, PhD, is an Associate Professor of Psychology at the University of Toronto Mississauga, where he directs the Regulatory and Affective Dynamics laboratory. In this episode we talk about:How the brain’s default mode network is essential to our survival but also can keep us stuck in rumination and overthinking Segal and Farb’s simple practice of “sense foraging” and why they say it can help break patterns and thoughts that aren’t serving us The differences and the similarities between sense foraging and mindfulness Related Episodes:Depression and Anxiety: Your Old Enemies, Your Best Friends | Zindel SegalGretchen Rubin on: How To Use Your Five Senses To Reduce Anxiety, Increase Creativity, and Improve Your RelationshipsWhy You Can’t Pay Attention - And How to Think Deeply Again | Johann HariSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/segal-farbAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The radical shift in perspective that can come when we change our question from “what’s wrong with you” to “what happened to you?”Dr. Bruce D. Perry, M.D., Ph.D. is the Principal of the Neurosequential Network and a Professor (Adjunct) at the School of Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria  Australia. Over the last thirty years, Dr. Perry has been an active teacher, clinician and researcher in children’s mental health and the neurosciences holding a variety of academic positions. His work on the impact of abuse, neglect and trauma on the developing brain has impacted clinical practice, programs and policy across the world. Dr. Perry is the author, with Maia Szalavitz, of The Boy Who Was Raised As A Dog, a bestselling book based on his work with maltreated children and Born For Love: Why Empathy is Essential and Endangered. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing (2021), co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.Related Episodes:The Art and Science of the World's Gooiest Cliche | Barbara FredricksonHow to Live with the Worst Things That Ever Happened to You | Stephanie FooAn Ace Therapist Gives Dan A Run For His Money | Dr. Jacob HamDeep Genealogy | Spring WashamDeep, Provocative Success Strategies From the “Yoda of Silicon Valley” | Jerry ColonnaSign up for Dan’s weekly newsletter hereFollow Dan on social: Instagram, TikTokTen Percent Happier online bookstoreSubscribe to our YouTube ChannelOur favorite playlists on: Anxiety, Sleep, Relationships, Most Popular EpisodesFull Shownotes: https://www.tenpercent.com/tph/podcast-episode/drbruceperryAdditional Resources:Download the Ten Percent Happier app today: https://10percenthappier.app.link/installSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.