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
Meditation Without the Woo-Woo—
A Realistic Approach to a Calmer, More Focused Life

If you’ve ever dismissed meditation as something meant for monks, hippies, or people with way too much free time, you’re not alone. Dan Harris was right there with you—until a live, on-air panic attack forced him to find a better way to handle stress, anxiety, and the relentless noise in his head.

In “10% Happier,” Harris—an award-winning journalist and news anchor—takes readers on a hilarious, brutally honest, and deeply insightful journey into mindfulness, meditation, and mental resilience. His conclusion? Meditation won’t solve all your problems, but it can make life at least 10% better—and that’s a pretty good deal.

This book isn’t about achieving enlightenment or escaping the real world. It’s about practical, science-backed mindfulness techniques that fit into even the busiest, most skeptical minds.

Who is Dan Harris?

Dan Harris is an Emmy Award-winning journalist, ABC News anchor, and the co-founder of Ten Percent Happier, a mindfulness app that helps skeptics ease into meditation.

✅ Covered war zones and national crises—lived high-stress journalism firsthand.
✅ Had a full-blown panic attack on live TV, leading him to explore meditation.
✅ Spent years investigating mindfulness, learning from neuroscientists, spiritual teachers, and high performers.
✅ Found a realistic, no-BS way to make meditation work for skeptics and overachievers.

His story proves that you don’t have to be a Zen master to benefit from mindfulness—you just need to start.

The Reluctant Meditator:
How Dan Harris Went from Skeptic to Believer

For years, Harris believed that the relentless, critical, high-pressure voice in his head was his greatest asset. It pushed him to climb the ranks in the ultra-competitive world of TV news, covering war zones and breaking stories. But this same inner dialogue of stress and self-doubt eventually caught up with him—culminating in an on-air panic attack that changed everything.

💡 What followed was an unexpected, almost bizarre series of events:

• A disgraced evangelical pastor
• A mysterious self-help guru
• A book from his wife that introduced him to meditation

At first, Harris was deeply skeptical. To him, meditation seemed like something for bearded swamis and new-age hippies—not hard-hitting journalists. But after diving into the scientific research, he found compelling evidence that just a few minutes of mindfulness each day could rewire the brain, increase focus, and reduce stress.

The Science of Mindfulness:
Why Meditation Works

If you think meditation is just about “clearing your mind”, think again. Harris’s research led him to top neuroscientists, business executives, and even U.S. Marines—all of whom were using mindfulness to enhance performance, resilience, and mental clarity.

🔬 Key Scientific Findings on Meditation:
✅ Reduces stress and reactivity – A calmer mind = better decisions.
✅ Boosts focus and productivity – Helps high-performers stay sharp.
✅ Improves emotional regulation – Makes you less likely to snap or overreact.
✅ Enhances happiness – Even if it’s just by 10%, that’s a win.

Harris also attended a 10-day silent meditation retreat, which he describes as the best and worst experience of his life. But even through the discomfort, he saw firsthand how meditation could transform the way we react to life’s challenges.

A Practical Guide for Skeptics:
How to Get Started with Meditation

Unlike traditional self-help books, 10% Happier doesn’t just talk about meditation—it provides a step-by-step guide to getting started.

🧘 Simple Meditation Practices from the Book:
✔️ Start small – Even 1 minute of mindfulness can help.
✔️ Observe your thoughts – You don’t need to “clear your mind,” just notice what’s happening.
✔️ Focus on the breath – A simple, science-backed way to ground yourself.
✔️ Be kind to yourself – Meditation isn’t about perfection; it’s about progress.
✔️ Make it a habit – Consistency is more important than long sessions.

💡 The best part? You don’t have to change your personality, your schedule, or your beliefs—just commit to small, daily moments of mindfulness.

Meditation for the Real World

🔥 10% Happier is not a book about enlightenment or spirituality—it’s about making life just a little bit better, one breath at a time.

✔️ It’s funny, relatable, and backed by science.
✔️ It proves that meditation is for everyone—even busy skeptics.
✔️ It’s a no-nonsense, real-world guide to mindfulness that fits into everyday life.

🚀 Are you ready to quiet the chaos, improve focus, and reduce stress? Maybe you won’t reach nirvana—but you might just be 10% Happier.