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10% Happier: How I Tamed the Voice in My Head, Reduced Stress without Losing My Edge, and Found a Self-Help That Actually Works--A True Story Audio CD – Unabridged, March 11, 2014

by Dan Harris (Author)
4.5 out of 5 stars 20,484 ratings
Goodreads Choice Award nominee
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[*Read by the author - Dan Harris]

Nightline anchor Dan Harris embarks 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. -- 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. -- After having a nationally televised panic attack on Good Morning America, 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 both propelled him through the ranks of a hypercompetitive business and also led him to make the profoundly stupid decisions that provoked his on-air freak-out. -- We all have a voice in our head. It's what has us losing our temper unnecessarily, checking our email compulsively, eating when we're not hungry, and fixating on the past and the future at the expense of the present. Most of us would assume we're stuck with this voice--that there's nothing we can do to rein it in--but Harris stumbled upon an effective way to do just that. It's a far cry from the miracle cures peddled by the self-help swamis he met; instead, it's something he always assumed to be either impossible or useless: meditation. After learning about research that suggests meditation can do everything from lower your blood pressure to essentially rewire your brain, Harris took a deep dive into the underreported world of CEOs, scientists, and even marines who are now using it for increased calm, focus, and happiness.
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  1. Print length
    1 pages
  2. Language
    English
  3. Publisher
    HarperCollins and Blackstone Audio
  4. Publication date
    March 11, 2014
  5. Dimensions
    5.3 x 0.8 x 5.9 inches
  6. ISBN-10
    1482996502
  7. ISBN-13
    978-1482996500
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The Amazon Book Review
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Editorial Reviews

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

  • Publisher ‏ : ‎ HarperCollins and Blackstone Audio
  • Publication date ‏ : ‎ March 11, 2014
  • Edition ‏ : ‎ Unabridged
  • Language ‏ : ‎ English
  • Print length ‏ : ‎ 1 pages
  • ISBN-10 ‏ : ‎ 1482996502
  • ISBN-13 ‏ : ‎ 978-1482996500
  • Item Weight ‏ : ‎ 6.4 ounces
  • Dimensions ‏ : ‎ 5.3 x 0.8 x 5.9 inches
  • Customer Reviews:
    4.5 out of 5 stars 20,484 ratings

About the author

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Dan Harris

Dan Harris

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Full content visible, double tap to read brief content.

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

4.5 out of 5 stars
20,484 global ratings

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Customers say

Customers find this book engaging from start to finish, with one review noting it's not a boring and complicated tome on meditation. The writing is easy to read, and customers appreciate the great information on meditation, with one highlighting the variety of guided meditations available. Customers value the author's refreshingly honest approach, sharing personal insights about his deepest thoughts.

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ReadabilityMeditation informationWriting qualityInformation qualityStory qualityHumorEngagingIntelligence
1,396 customers mention "Readability"1,396 positive0 negative

Customers find the book highly readable, describing it as a delightful and fun read, with the first half being particularly engaging.

"...Great book." Read more

"...However, even tho it was interesting to read the 1st half of the book - if I had known the 'meat' was the 2nd half I might have been tempted to..." 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

"...to Dan’s investigative narrative and personal prose, his book is a powerful resource to help you wake up from life on automatic...." Read more

963 customers mention "Meditation information"915 positive48 negative

Customers appreciate the meditation information in the book, which provides basic steps and helps calm the thinking mind, making them 10% happier.

"...No odd religious beliefs necessary. I read it for a class in mindfulness and it really prepared me for the class and the information I received...." Read more

"...It's done this way so you find the scientific validation along with Dan Harris ability to write his impressions of finding his way about calming..." Read more

"...'s introduction and exposure to mindfulness, meditation and Buddhist philosophy in the course of his business as a television journalist...." 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

883 customers mention "Writing quality"820 positive63 negative

Customers praise the book's writing quality, finding it easy to read and wonderfully crafted, with one customer noting its engaging style.

"...off by Dan Harris’ ego & self absorption, I found his writing engaging enough to persist...." Read more

"...Also, the great part that I learned about this book is a better word usage for talking about meditation to other people who have not experienced it...." Read more

"...Thank you Dan for writing your hysterical, honest, and most importantly insightful story." Read more

"...Thanks to Dan’s investigative narrative and personal prose, his book is a powerful resource to help you wake up from life on automatic...." Read more

634 customers mention "Information quality"634 positive0 negative

Customers find the book practical and enlightening, providing helpful ideas and additional advice.

"But the topic is life-changing and important...." Read more

"...book I'm back at my old schedule of meditation because it helps me deal with my world...." 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

"...As a book about the author, it is interesting...." Read more

545 customers mention "Story quality"532 positive13 negative

Customers find the book's story engaging and insightful, describing it as a relatable auto-biography with an interesting personal journey.

"...Thank you Dan for writing your hysterical, honest, and most importantly insightful story." Read more

"...Thanks to Dan’s investigative narrative and personal prose, his book is a powerful resource to help you wake up from life on automatic...." Read more

"...There are parts that are LOL funny. There are tales that are interesting and unembroidered...." 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

515 customers mention "Humor"515 positive0 negative

Customers appreciate the book's humor, describing it as a personal every-man story laced with wit and sarcasm.

"...There are parts that are LOL funny. There are tales that are interesting and unembroidered...." Read more

"...There is a lot of humor and self-reflection that I think most folks can relate to...." Read more

"...The stories are humorous and kept me listening throughout the book, but I am left with a impression of the author, and none of what the book seemed..." Read more

"...And that’s what it is. But with fascinating stories, humor, intelligence, honesty, and more than a few Jewish Buddhists...." Read more

186 customers mention "Engaging"145 positive41 negative

Customers find the book engaging, noting that it kept their interest right from the start and maintained their attention throughout.

"...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

"...Dan is a strong writer and keeps the book lively and entertaining at all times...." Read more

"...It was a fast-paced page turner that kept my interest right from the start...." 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

164 customers mention "Intelligence"161 positive3 negative

Customers appreciate the book's intelligence, finding it insightful and honest about the author's personal experiences. One customer notes how the author combines his revelations with wit and wisdom.

"...With wit and humility, Harris openly shares his struggles with anxiety in his life and career in front of a camera...." Read more

"...And that’s what it is. But with fascinating stories, humor, intelligence, honesty, and more than a few Jewish Buddhists...." Read more

"...the day what makes the book so excellent is that is balances wisdom with practical realities...." Read more

"...There were several insights that were clearly explained, and I've shared several aha moments from the book with those around me...." Read more

Approachable book on taming your mind.
5 out of 5 stars
Approachable book on taming your mind.
Dan Harris takes us on a journey of self-discovery with writing that’s incredibly genuine and as much a personal memoir as it is inspirational.. I 100% recommend this to anyone curious about meditation and mindfulness. The Story: After having a panic attack live on Good Morning America, Dan Harris knew he had to make some changes. Combine a bizarre adventure, a mysterious self-help guru and a few brain scientists, you end up with a wild ride you can’t get off. Happier through meditation may not be for all but having peace of mind is something i can personally say I strive to achieve one day at a time. Being that the writing style is very fluid in an honest and humorous way makes the read go that much quicker. HIGHLY RECOMMEND📘🤗
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Top reviews from the United States

  • Bicycles in apartment!
    5.0 out of 5 stars Engaging and helpful.
    Reviewed in the United States on June 20, 2025
    Verified Purchase
    Even though I was at first put off by Dan Harris’ ego & self absorption, I found his writing engaging enough to persist. I found his tale of eventual progress through meditation to be extremely helpful to me, a lazy skeptic in these matters. More than any religious meditator I have read, Harris explains exactly how meditation changes the habits of mind outside of meditative process, and how such changes benefit the practitioner in daily life.
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  • Zachary Rosko
    4.0 out of 5 stars The author is annoying
    Reviewed in the United States on September 11, 2024
    Verified Purchase
    But the topic is life-changing and important. I’m not even religious and I think he dunks on religion too much, considering he’s participating in Buddhism, which happens to be a pretty ordinary run of the mill world religion. He complains about first world problems a LOT. I did appreciate that someone else of some experience came to the same conclusion about Eckhart Tolle and Deepak Chopra as I did, because I really cannot stand either one of them. Not that he was overly critical of them, just that neither one has advice I can use, and he felt the same. It’s clear to me that Tolle has no advice about how to become mindful because he had a stress-induced stroke in juuust the right spot in his brain to make him “always mindful” and Chopra never shuts up but also never says anything.

    Not true about this book. It told me everything I need to know about why I should be meditating. No odd religious beliefs necessary. I read it for a class in mindfulness and it really prepared me for the class and the information I received. Great book.
    7 people found this helpful
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  • EJS
    5.0 out of 5 stars 10% happier me
    Reviewed in the United States on June 25, 2025
    Verified Purchase
    Great book
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  • FOB_Safe
    5.0 out of 5 stars Thankful for reading it!!!
    Reviewed in the United States on June 23, 2014
    Format: HardcoverVerified Purchase
    If you are like me have this 'chatter' going on in your head - this book is so worth reading. The way it's written is to give you the 'why' before the 'how'. It's done this way so you find the scientific validation along with Dan Harris ability to write his impressions of finding his way about calming the chatter in his head. He calls it the monkey brain and I so get that.

    I would recommend this book to anyone looking for an understanding of why we have the chatter and how to slow it down so we have time to 'respond' instead of 'react' to situations. For those with trauma, ADD, ADHD, or any of the other things that cause our brains to shift into overdrive - leaving us little time to actually 'think thru something' without the constant 'reviewer in our head' or are looking for a way to slow your brain down... read this book starting with page 1 to the end. It has helped me beyond words. And more importantly it has helped my relationship with my husband because he suffers from trauma.

    I bought this book to help me 'retrain' myself to work with meditation. I have to admit the first half of the book was interesting and for me.. I wanted the "meat" with the instructions and how it worked. That I found out happens in the last half of the book. However, even tho it was interesting to read the 1st half of the book - if I had known the 'meat' was the 2nd half I might have been tempted to skip the 1st part... DON'T... because Dan Harris puts it all together and you will get so much more out of reading the entire book. What he does is in the 1st half is talk about his whys, frustrations, questioning experts in the field and then what he learns from them. It all makes much more sense if you have this background and knowledge when you get to the 2nd half. Be brave and keep reading - in the end it will benefit you.

    Also, the great part that I learned about this book is a better word usage for talking about meditation to other people who have not experienced it. As Dan Harris states (paraphrasing here) Meditation has a bad PR wrap from the early folks who promoted it. Today it's being used by CEO, The Marine Corps, and other major companies where it has been proven to be more than beneficial.

    For me... it has given me new language to talk with people about meditation so it isn't so "woo woo or far out there" and it's more understandable. I've worked with meditation for over 25 yrs and have used it most of those years. After reading this book I'm back at my old schedule of meditation because it helps me deal with my world. It has reminded me that I do have the ability to 'respond' instead of 'react' inside my head so what comes out of my mouth - I won't have to eat or apologize later for because something hit a hot button for me or triggered something for me or I was just in one of those - leave me alone moods. So when I do 'react' I know its something that I need to work on so I can obtain a shift of perspective so that darn hot button isn't one in the future. Another way of saying that is I'm not on auto pilot when I respond - I have the ability to take a breath before speaking or understanding in an instant that I was ready to 'react' instead of processing and responding.

    If I could afford to give this book to people... it would be to our people who have served this country. I know that if they would read it - in some small way it would help them deal with what they saw and experienced. It's not a do all solve all - but it's a good easy step in the right direction.
    64 people found this helpful
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  • JJ
    5.0 out of 5 stars Required reading (without the weird language) if you're interested in meditation
    Reviewed in the United States on May 28, 2014
    Format: HardcoverVerified Purchase
    About this time last year I decided I wanted to learn how to meditate. I came to the conclusion that my stressful work days and busy personal life filled with relentless obligations had started to make me lose my cool. Seemingly small things would cause me to erupt like a volcano and I would find myself wondering just what the hell happened a few minutes later. In short, I was becoming my dad who would yell obscenities for a few minutes in our kitchen just because he dropped his spoon. The thought of one day becoming that made me grimace. Plus I didn't want my wife being one of those women who complained about her husbands' temper during a girls’ night out. I knew I had to do something.

    My searches around the net for meditation information was more confusing than enlightening. Vague words like mindfulness, heart chakras, and loving-kindness were thrown around like crazy and then I tried to read one of the most critically acclaimed and loved books on being present and what I thought was about meditation but turned out it wasn’t, Eckhart Tolle’s The Power of Now, only to be disappointed again by vague concepts, made up woo woo terminology that truly did not make any sense at all, and no concrete advice given to gain Tolle’s “enlightenment.” I lost count of the times I had to go back and re-read a sentence or even a paragraph just to understand what the heck Tolle was saying. Don’t get me wrong there were certainly strong points to the text but it just felt like I had to jump through a lot of hoops to get to something of practical substance. And then I found Victor Davich’s 8 Minute Meditation and Dan Harris’ 10% Happier and cut through all the crap and started meditating every day and have never looked back.

    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. The first couple of weeks were a pain in the butt. Trying to get over the fact that yes my mind wanders and that it’s really not that big of a deal takes time. You learn to forgive yourself and you try to gain focus again, even if for only a short while. That’s really what meditation is all about and that’s why I couldn’t wait to read this book by Mr. Harris. I’m pretty sure his story of becoming a meditator is very similar to a lot of people’s out there, just on a much grander (and funnier) scale. I can relate to his panic attack that he suffered on air. I suffered one not that long ago in a hotel bedroom in Boise, Id. His search for help with his anxiety is also something I’m sure everyone has experienced only to be let down by traditional western medicine’s answer of a pill that will solve all your problems. And lastly I’m sure you’ll find, just as he did, that if you stick with it long enough this meditation thing really isn’t that complicated but that it really does have a lot to offer.

    So maybe you haven’t gone through all this stuff yet like Harris, myself, and a bunch of other people already have. First, count yourself lucky and second, save yourself the confusion and anxiety and just read this book in advance before you really need it. Like me, I’m sure you’ll be glad you did. Lastly take his instructions and tips at the end of the book seriously and practice them religiously. He’s giving you pearls here and these techniques and mindsets are a godsend. Thank you Dan for writing your hysterical, honest, and most importantly insightful story.
    57 people found this helpful
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Top reviews from other countries

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  • S D.
    5.0 out of 5 stars Honest, engaging account of meditation practice
    Reviewed in the United Kingdom on February 1, 2022
    Verified Purchase
    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.
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  • Amazon Customer
    5.0 out of 5 stars Happyer in succes
    Reviewed in the Netherlands on August 1, 2017
    Verified Purchase
    An very helpful guide to be 10% happyer in your career and personal life. Not just theory but a bood story how to implement mindfulness in your daily life.
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  • diego ochoa
    5.0 out of 5 stars Un libro muy ameno y aterrizado
    Reviewed in Mexico on October 28, 2020
    Verified Purchase
    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.
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  • Juan José Palacios
    5.0 out of 5 stars Motivador
    Reviewed in Spain on August 28, 2024
    Verified Purchase
    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 Güldal
    5.0 out of 5 stars sehr gutes Buch
    Reviewed in Germany on January 6, 2024
    Format: KindleVerified Purchase
    Eine interessante Geschichte mit einer schönen Message dahinter und praktischen Tipps, der Schreibstil ist sehr sehr lehrreich aber nicht trocken
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