Episode Overview

Title: How Being Wired Differently Can Be an Advantage
Podcast: 10% Happier with Dan Harris
Guest: Jeff Warren (Meditation Teacher, Author)
Host: DJ Kashmir (Exec. Producer, in conversation)
Date: December 28, 2025

This engaging episode dives into the concept of “neurodiversity” and how recognizing–rather than resisting–the unique wiring of our minds can transform our meditation practice and daily life. Jeff Warren, renowned meditation teacher and author, draws from his experience with ADHD and bipolar diagnoses, sharing practical strategies to adapt mindfulness practices for different types of brains. The discussion offers inclusive insights, making the episode relevant not just for those with official diagnoses, but for anyone interested in befriending their mind’s idiosyncrasies.

Key Discussion Points & Insights

1. There’s No Such Thing as a “Neurotypical Brain”

• Theme: The idea that every individual has unique mental wiring, regardless of whether they carry a formal diagnosis.
• Quote: “There may not even be such a thing as a neurotypical brain. Every one of us has quirks, sensitivities and idiosyncrasies that shape how we show up when we meditate.” (Dan Harris [00:21])
• Neurodiversity is the rule, not the exception.
• "Neuronormativity" is a more accurate term than "neurotypical"—it refers to social/cultural norms rather than any actual standard brain type.

2. The Foundation: Self-Curiosity and Warmth

• Self-compassion and curiosity are essential starting points for customizing meditation.
• Quote: “The most important principle is what works is what works. The right practice is the one that works for you.” (Jeff Warren [05:49])
• It’s not self-indulgent to pay attention to your own wiring; it’s foundational for clarity, regulation, and relating to others.

3. Practical Approaches to Meditation for Different Minds

• Experimentation is crucial: Try different practices—breath awareness, open awareness, movement, journaling, even baths.
  • Example: For some with ADHD, hyperfocusing on the breath can work; for others, it feels claustrophobic, demanding an open or dynamic practice ([06:38]).
  • Open awareness was a “game changer” for a friend with OCD.
• Quote: “There's so many ways to reconfigure the skills of meditation.” (Jeff Warren [07:38])

4. The Core Mindfulness Trifecta: Clarity, Concentration, Equanimity

• Clarity: Understanding your personal diagnosis, needs, signal in the present moment.
  • “Clarity about your particular diagnosis… or your brain or your nervous system or your body or your family's needs…” (DJ Kashmir [11:14])
• Concentration: Intentionally placing your attention; this can look different for everyone (hyperfocus, open awareness, etc.).
• Equanimity: Holding your experience lightly, being okay with impermanence and change.
• Quote: "The equanimity is like, hold it lightly, let yourself be in a humble place of learning." (Jeff Warren [09:37])

5. Communicating and Accommodating Difference

• Openness about your needs reduces suffering for yourself and those around you.
  • Example: Jeff shares, "If I don't write this down on my phone, I'm going to instantly forget it because I'm ADHD..." ([09:13])

6. The Broader (Societal/Geopolitical) Case for This Work

• The world requires our uniqueness: “If these nervous systems are there to be solutions, their creativity, their differences will be solutions to the world's problems. But not if they can't see how to work with themselves.” ([15:01])
• By learning and accepting our wiring, we contribute more meaningfully to society.

7. How To Know If Your Practice is “Working”

• The goal is presence and availability in the moment—not achieving special effects or ticking off boxes.
• Quote: “The whole point of all of this is to locate yourself where you are. You’re back here. You’re not overextended. You're right present and available.” (Jeff Warren [17:51])
• Litmus test: Is this practice helping you be more here, more settled, more clear on what wants to happen next? ([20:10])

Memorable Quotes & Moments

• On Experimentation:
  “Don't believe the monolithic stories, even within the neurodivergence literature that might say, oh, you're ADHD, you can't meditate… Experiment, learn from others. See it as this necessary part about, oh, how am I wired?”
  — Jeff Warren [06:25]

• On Self-Compassion:
  "A baseline, foundational first step is just learning to give enough of a shit about yourself and have enough warmth towards yourself to start to try to understand how your specific brain body works, suffers, thrives."
  — DJ Kashmir [10:54]

• On Presence:
  “You only ever need to live in the micro thin filament layer of the moment. Boom. Back here, more settled. What wants to happen?”
  — Jeff Warren [19:11]

Timestamps for Key Segments

• [00:21-05:00] – Dan Harris sets the inclusive, practical frame for the conversation.
• [05:00-10:00] – Jeff Warren details his personal journey, challenges the “neurotypical” concept, and describes the importance of experimentation.
• [10:00-13:00] – DJ Kashmir and Jeff discuss the “trifecta” (clarity, concentration, equanimity) and its universal relevance.
• [13:00-16:00] – Discussion of “neuronormativity” and how current social norms impact experiences of neurodivergence.
• [16:00-17:51] – Big picture implications: individual acceptance as a step toward social and creative solutions.
• [17:51-21:01] – How to assess if your practice is serving you and practical advice for finding your own path.
• [21:03-end] – Closing gratitude and acknowledgments.

Final Takeaways

• Every brain is uniquely wired; “what works is what works” should guide your mindfulness practice.
• The trifecta of clarity, concentration, and equanimity can help anyone–neurodivergent or not–tailor their practice for real benefit.
• Offer yourself curiosity, experimentation, and compassion. Let your unique way of being become your strength instead of a source of shame or struggle.
• The ultimate “measure of success” for any practice: Is it helping you be more present, available, and settled in each moment?

This summary brings together Jeff Warren’s practical wisdom and the open, encouraging spirit of the conversation, enabling listeners of all backgrounds to experiment confidently with mindfulness and self-care—even (and especially) if they’re wired a little differently.