Podcast Summary: 10% Happier with Dan Harris

Episode: How Not To Let the News Paralyze You | Tom Llamas

Date: December 12, 2025
Guest: Tom Llamas, anchor and managing editor, NBC Nightly News

Episode Overview

In this engaging and candid conversation, host Dan Harris sits down with Tom Llamas, recently named anchor and managing editor of NBC Nightly News. A veteran journalist, Llamas shares practical wisdom on how to stay informed without getting overwhelmed by the endless cycle of distressing news. The discussion covers insider advice for journalists and news consumers alike, the role of curiosity, faith, and meditation in Tom's resilience, his Cuban heritage, and actionable strategies for maintaining psychological health in a high-stress profession.

Key Discussion Points & Insights

1. The Art of Listening and Lifelong Curiosity

• Listening as a Professional and Life Skill
  Tom and Dan swap stories as journalists about the extra attention and curiosity they bring both on and off the air:

  • Tom credits Dan for modeling deep listening on air:

  “You were truly one of the great anchors that I got to sit next to... you gotta be able to listen, and you still remain one of the best listeners in our business.” (Tom, 05:05)

  • Tom explains he likes to ask deep rather than just probing questions, both on and off the job, and sees every conversation as an opportunity for genuine connection (06:06).
  • He sees curiosity and continual learning as essential:

  “If you’re not growing, you’re dying.” (Tom, 07:56)

• Practical Tips for Better Listening

  • Be genuinely curious, not just professionally, but personally.
  • Ask open, deep questions and pay attention to people’s stories.
  • Tom believes everyone has an interesting life and background worth knowing (09:33).

2. Growth Through Challenges and “Exhausting Life”

• Goal Setting and Maximizing Each Day

  • Tom describes setting annual goals across various aspects of life, and tracking progress.

    “I love to exhaust life. And that basically means just trying to maximize this day, maximize what we’re going to put in...” (Tom, 12:01)

  • “If you’re not growing, what exactly are you doing?” (Tom, 10:26)

• Mindfulness and Being Present

  • Part of “exhausting life” is about being fully present and in flow—whether it’s at work or with family (12:01).

3. Bearing Witness Without Paralysis: Doing News in a Troubled World

• Managing Emotional Impact of Covering Tragedy

  • Journalists are “in the belly of the beast,” often among the first witnesses of disaster and tragedy (01:11, 14:44).
  • Coping approach:

    “You don’t ever want to lose that humanity... This doesn’t mean you have to be overly emotional... you can’t lose that human touch... But there are many times, especially with stories with kids, where it’ll hit me in real time.” (Tom, 15:23)

  • It’s normal for the emotional weight to catch up over time; absorbing it briefly, then moving forward, is key (13:46–17:28).

• Difference Between Being in Danger as a Civilian vs. as a Journalist

  • Journalistic objectivity can act as a psychological shield (18:01).
  • Tom echoes Dan’s experience in “wearing goggles” as a journalist, even though the risks are real (18:01–18:34).

4. Faith, Meditation, and Exercise as Psychological Safeguards

• Faith as a Foundation

  • Tom shares openly about being Catholic, attending Mass, and how faith traditions provide perspective and calm:

    "Every religion sort of has a person like Jesus. It is what you should strive to be as a human, which is don’t judge others, be a good person, and know that this thing...it’s not about you, it’s about everyone else.” (Tom, 19:24)

• Meditation Integrated with Faith

  • Tom started meditating after reading Dan Harris’s book, and sees it as complementary—not in conflict—with prayer:

    “Some have argued...that Jesus meditated as well because you can sometimes be in a mode of such deep prayer that you are also meditating.” (Tom, 27:33)

  • His practice:

    • 10 minutes of meditation each morning, plus visualization, affirmations, and prayer (27:33–29:27).
    • Compares meditation’s benefits to a workout:

      “I come out of it. I feel great. It feels like a workout.” (Tom, 29:27)

  • Silence, he says, is rare but essential, creating space for insight and “aha” moments (29:49).

• Exercise as a Daily Sanity Practice

  • Regular gym sessions, running, tennis—the science and personal experience both point to the benefits for mood, focus, and longevity (32:29–34:30).

• Relationships as Core Support

  • Social connection, especially with close friends and family (“the 80/20 rule”), brings the greatest well-being (34:30–35:53).

5. How to Stay Informed Without Overwhelm

• News Consumption Hygiene

  • Advice: Limit news alerts, curate trusted sources, and avoid duplicative notifications (38:26).
  • Avoiding overload is essential even for news professionals.
  • Be mindful of where your news comes from:

    “I would be mindful of the opinion-based journalism you’re getting...be mindful of how you’re sharing that kind of stuff.” (Tom, 38:26)

• Neutral Reporting as a Shield

  • Sticking to facts and being “tough but fair” is Tom’s mantra for avoiding burnout and remaining credible (40:21).
  • Transparency, editorial oversight, and open newsroom cultures are essential for accuracy and accountability (42:28–44:01).

6. Heritage, Immigration, and the First Latino Evening News Anchor

• Personal Story: Family’s Cuban Immigrant Journey

  • Tom recounts his parents’ and grandparents’ immigration stories and hardships—including dramatic moments like his father’s Rio Grande crossing as a child (54:04).
  • Family dinner table conversations covered global events, communism, and American politics—shaping his worldview early (52:27).

• On-Air Vulnerability: The Fidel Castro Obituary

  • Tom became emotional recounting his family’s history live on-air after Castro’s death, pushing back against sanitized narratives (48:32–51:03):

    “He was a killer and a liar... I broke down on live TV and... shared the stories of how we grew up having to send food and money... hiding them because the government would steal it...” (50:47)

  • This authenticity sparked both internal debate and audience resonance.

• Navigating Personal Bias While Reporting Immigration

  • Tom recognizes heightened scrutiny but insists his “superpower” is bilingual access to stories on all sides of the border.

    “My job is not to advocate for one side or the other...the truth is where I’m headed. And that’s the only thing that I’m concerned about.” (Tom, 54:04)

Notable Quotes & Memorable Moments

• “If you’re not growing, you’re dying.” (Tom, 07:56)
• “I love to exhaust life. And that basically means just trying to maximize this day, maximize what we’re going to put in...” (Tom, 12:01)
• “You don’t ever want to lose that humanity...you can’t lose that human touch.” (Tom, 15:23)
• “The truth kind of is a shield. So I might piss people off. But I have checked it twice. I’ve checked it thrice, even. And it’s not just me...” (Dan, 41:36)
• “You’re going to maximize your time. You start to freelance...That’s when it starts to be a waste of time and you don’t get that same experience.” (Tom, 34:51)
• “I don’t know where I’m going, but I know how to get there.” — from The Lion Tracker’s Guide to Life (Tom, 58:21)

Timestamps for Key Segments

• On Listening & Curiosity: 05:05–10:26
• On Goal Setting & Growth: 10:26–13:18
• Bearing Witness to Tragedy Without Paralysis: 13:46–17:28
• On Practicing Faith: 19:07–24:31
• Meditation & Silence: 27:33–32:29
• Exercise & Mental Health: 32:29–34:30
• Social Connection/80-20 Rule: 34:30–35:53
• Curating News Consumption: 38:26–39:59
• Neutrality & Fact-Checking in News: 40:21–44:01
• Cultural Heritage & Live Vulnerability: 48:32–51:03
• Family’s Immigration Story & Reporting Immigrant Experiences: 54:04–57:56
• Lion Tracker’s Guide to Life Wisdom: 58:21–60:10

Tone & Style

Warm, candid, and intellectually curious. The episode blends practical advice with personal storytelling, mixing humor (e.g., “I get to work in my bathing suit!”) with gravity (covering war zones and immigration hardships).

Conclusion

The episode offers a blueprint for consuming and working in news without succumbing to emotional paralysis. Tom’s emphasis on authentic connection, continual growth, grounding practices (faith, meditation, exercise), and journalistic integrity is relevant for anyone feeling overwhelmed by today’s volatile information landscape. He underscores the enduring value of empathy, presence, and truth — at the news desk and far beyond.

Watch Tom Llamas on NBC Nightly News with Tom Llamas (NBC, 6:30 PM Eastern) and Top Story (NBC News Now, Peacock).