The Bobby Bones Show – BONUS EP: Amy Brown Talks 10% Happier With Dan Harris
Date: February 2, 2026
Host: Amy Brown (with guest Dan Harris)
Podcast Network: Premiere Networks / iHeart
Episode Theme:
A rich conversation between Amy Brown and Dan Harris, centering on the transformative power of mindfulness, meditation, and habit formation. The discussion draws on Harris’s personal journey from crisis to clarity, as explored in his bestselling book "10% Happier" and touches on science, skepticism, and practical wisdom for anyone seeking incremental, lasting change. The episode culminates with encouragement for listeners to embrace mindfulness, compassion, and the hope for real, positive transformation.

Main Theme and Purpose

Amy Brown sits down with Dan Harris—Emmy Award-winning journalist, former ABC News anchor, and meditation teacher—to explore Harris’s journey into mindfulness after a public meltdown, as detailed in "10% Happier." Together, they discuss overcoming skepticism, the science and reality of meditation, personal change, and the ongoing practice of self-compassion. The conversation is highly accessible, personal, and aimed at demystifying mindfulness for beginners, skeptics, and anyone hoping for genuine self-improvement.

Key Discussion Points and Insights

1. Dan Harris’s Backstory: From Crisis to Mindfulness

• Dan’s On-Air Panic Attack and the Journey Inward

  • After years as a globetrotting war correspondent and self-medicating with cocaine and other drugs, Harris experienced debilitating panic attacks on live television (Good Morning America, 2004).

    “Cocaine. I guess that would be the one word answer.” – Dan Harris (05:13)

  • Realizing he needed help, Harris saw a psychiatrist, which ultimately led him to meditation as a tool for healing and change.

• On Vulnerability and Public Honesty

  • Harris discusses the challenge and catharsis of being vulnerable in his book.

    “One of the ways I describe this is that some people teach from the mountaintop and I teach from the fetal position.” – Dan Harris (10:41)

2. The Reality and Science of Meditation

• Are You Meditating Correctly?

  • Amy and Dan discuss the misconception that meditation must be perfect or mind-clearing to be valuable.

    “If you find yourself focused for a few nanoseconds at a time on whatever you're trying to focus on... and then you get distracted a million times and then start over a million times, then you're doing it correctly.” – Dan Harris (04:10)

  • Harris humorously warns against getting a brain scan to measure meditation success; even veteran meditators find those results confusing.

• The 10% Happier Ethos

  • The title and mindset intentionally underplay grandiosity, favoring realism and accessibility.

    “There's so much over promising in the self help world...I wanted to have a way to talk about it that made sense.” – Dan Harris (07:54)

  • But practices “compound” over time—making you “way more than 10% happier” in the long run.

    “It’s like a good investment...the level of happiness now...continues to get better.” – Dan Harris (08:48)

• Neuroplasticity and the Hope of Change

  • The truth of the brain's ability to change (neuroplasticity) is a repeated encouragement.

    “You can, through meditation and many other practices, literally change your brain... Happiness...is a skill.” – Dan Harris (19:55)

3. Meditation in Everyday Life (Work and Relationships)

• The 'Monkey Mind' and Practical Benefits

  • Buddha’s “monkey mind” metaphor translates to modern distractibility and emotional reactivity.

    “When you’re unaware of this non stop conversation...it owns you...what meditation does is help you not be so owned by this stream of consciousness.” – Dan Harris (12:26)

  • Meditation helps you to “respond wisely instead of reacting blindly,” improving patience and personal relationships.

    “I used to be very reactive and I had quite a temper...I do much less of that. And it's had a huge effect, honestly.” – Dan Harris (16:56)

• The Power of Social Connection

  • Dan underscores the crisis of loneliness and the importance of nurturing quality relationships for well-being.

    “You cannot live a happy life if you don't have high quality relationships...” – Dan Harris (15:21)
    “The thing to optimize for is the quality of your relationships.” – Dan Harris (15:50)

• Changing Professional Dynamics

  • Amy notes the transformation in Dan’s professional persona—colleagues noticed his calmer, kinder demeanor post-meditation.

    “Just because I've shown up this way for the last decade doesn't mean I have to continue. Like, I can change and people will accept me for it.” – Amy Brown (18:28)

4. The Struggle and Reality of Forming Habits

• Start Small, Start Over

  • Building habits is hard; success comes from manageable, low-pressure daily practice.

    “All of the research around habit formation indicates that it's very hard to...start a new habit.” – Dan Harris (32:04) “Start with one minute daily. Ish.” – Dan Harris (32:34)

• Changing Your Relationship to Boredom

  • The proliferation of smartphones and infinite stimulation has eroded our tolerance for boredom—something Dan argues is essential for creativity and presence.

    “I remember having the thought I will never be bored again. That's not good. Interesting and important things happen when we're bored.” – Dan Harris (26:22)

  • A challenge: resist habitual phone-checking and instead be present in life’s in-between moments.

    “Try...standing online or...on a plane...try not check out like what it’s like if you don't do it and...can you sit with that.” – Dan Harris (27:53)

5. Compassion & “Metta” Meditation

• Integrating Compassion

  • Dan explains the Metta (loving-kindness) practice: systematically sending well-wishes to oneself, friends, neutral people, difficult people, and all beings.

    “It can feel a little bit like Valentine's Day with a gun to your head. But it has deep, deep impacts...” – Dan Harris (36:13)

  • Proven psychological and behavioral benefits—even preschoolers taught Metta are more generous.
  • Cultivating compassion creates an “upward spiral” of friendliness and happiness.

    “It has helped me immensely in…having a friendlier attitude toward my own mind…” – Dan Harris (37:03)

• Compassion and Leadership

  • Compassion does not mean being a “doormat”—you can be strategic without being driven by anger.

    “You just don’t need to be motivated by hatred and anger. I don’t think that’s a clean burning fuel. I think love...is a better motivator.” – Dan Harris (38:38)

6. Reassurance for Every Listener

• Falling Off and Starting Anew

  • It's normal to lapse in meditation or healthy habits. The key is to start again, without self-judgement.

    “Falling off the wagon...is totally normal and nothing's been lost. You can always start again.” – Dan Harris (43:43)

• Amy’s Personal Experience

  • Amy shares tangible changes in herself over 5 years and credits meditation with making her less reactive and more grounded.

    “Meditation is a piece to that puzzle that helped me change.” – Amy Brown (43:04)

• Practical Visualization and Self-Compassion

  • Amy describes a breathing visualization; Dan emphasizes that any practice that helps is “Dan approved.”

    “Whatever gets you there as long as it’s not harmful to you or anybody else. I bless it.” – Dan Harris (46:51)

Notable Quotes & Memorable Moments

• On the “Fetal Position” Approach:

  “Some people teach from the mountaintop and I teach from the fetal position.” - Dan Harris (10:41)

• On Habitual Change:

  “The brain and the mind are trainable...Perfection is not on offer, but messy, marginal change is absolutely available to everyone.” – Dan Harris (20:35)

• On Monkey Mind:

  “Every little thought becomes a tiny dictator.” – Dan Harris (13:23)

• On the Importance of Relationships:

  “You cannot live a happy life if you don't have high quality relationships in your life.” – Dan Harris (15:21)

• On Leaders and Compassion:

  “Why can’t you be motivated by love of your country and love of your fellow Marines?...Love is a better motivator.” – Dan Harris (38:48)

• On Coming Back to Practice:

  “You can always start again.” – Dan Harris (43:43)

Timestamps for Important Segments

• Dan’s path to meditation and vulnerability (05:13–07:45)
• The story behind “10% Happier” and its impact (07:45–09:26)
• On teaching from the “fetal position” (09:46–11:03)
• Monkey mind and meditation as freedom (12:20–13:56)
• Solitary confinement, loneliness, and the power of relationships (13:56–16:40)
• Professional and personality changes post-meditation (16:56–19:31)
• Science and possibility of personal change (19:31–21:19)
• Changing your relationship to boredom (25:31–29:46)
• Starting meditation habits: dispelling misconceptions (31:26–33:47)
• Metta (compassion) meditation explained (33:47–38:30)
• Compassion as leadership fuel (38:30–40:31)
• On falling off the meditation wagon and beginning again (43:43)
• Amy’s transformation, Dan’s support, and practical techniques (43:43–46:51)
• Upcoming Audible project “Even You Can Meditate” (45:31–46:16)

Final Thoughts

Amy and Dan close out the episode with encouragement to listeners:

• Change is fundamentally possible, no matter your starting point.
• Meditation and mindfulness are for everyone, skeptics included; start small, and don’t fixate on doing it “perfectly.”
• Quality relationships are key to happiness and success—invest in them.
• Compassion (for self and others) is a potent, practical force for good in leadership, parenting, and daily life.

For further inspiration and guided practice, listeners are encouraged to check out "10% Happier" and Dan’s upcoming Audible original, "Even You Can Meditate" (March 5).