Title :
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 Category: Happiness
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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.
Dan Harris
Gretchen Rubin
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.
Review :
A GemWell, I *have* read the book--got it on my Kindle a few minutes after 9 p.m., read til midnight and finished it this morning. Harris is funny, self-deprecating and one hell of a writer. I've been interested in Buddhism and mindfulness since a trip to Burma last year but did nothing concrete towards pursuing a practice. Now I am enthused and confident that I see how to begin. And, more importantly, how to continue when the going gets challenging. I wish I had more stars to give.
This book reads like a meditation journal.I just finished reading 10% happier, and I really wanted to like it. I didn't. Here is why:
- If you are someone who is actually seeking advice on meditation technique, DO NOT buy this book. Even if you are a type-A, work-in-high-stress-situations-type, you would benefit much more from an author such as Jack Kornfield, who actually gives you undiluted Buddhist technique written in an incredibly user-friendly way. Jack gives you clear directions and rationale for why certain meditation techniques work. You'll try a few and see which ones work for you, and not use the rest. This book does not give you meditation instruction that works universally.
- The book ends with a a list of mindfulness "how-to's." The problem with this list is that, unlike the list of a truly experienced meditator who has the ability to distill really hard stuff into universally applicable guidance, Dan's list is HIS list. It didn't resonate for me. "Don't be a jerk" -...
The Monkey MindI have a confession. Like the author of 10% Happier, I have an inner voice. A voice that is part fairy godmother, most troll under the bridge. A voice that can reassure but more often than not disparages. A voice that never shuts up. Buddhists call this voice "the monkey mind", the mind that all humans possess and the mind that Dan Harris tames with meditation. With surprising candor and wicked humor Harris chronicles his long and strange journey to become a better man--from his nationally televised anxiety attack on Good Morning America, to his abuse of cocaine, to his insatiable ambition as a journalist, and to his growing awareness that he needed to disentangle from "the clammy embrace of self-obsession." And although he remains skeptical of the new age spirituality in Buddhism, he finds solace in its practice of meditation and its concept of mindfulness--by learning to respond thoughtfully, rather than react thoughtlessly, to the world around him. Couldn't we all benefit from such...
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