10% Happier

About the Author

Dan Harris is a retired American journalist and former ABC News correspondent. He is known for his work on Nightline and the weekend editions of Good Morning America. After experiencing a panic attack on live television, Harris embarked on a journey to find peace and well-being, leading him to discover the benefits of meditation and mindfulness. His book, 10% Happier, chronicles his path from skepticism to advocacy of mindfulness practices.

Main Idea

10% Happier by Dan Harris aims to demystify meditation and mindfulness, demonstrating how these practices can improve one's life without the need for significant time commitments or drastic lifestyle changes. Harris shares his personal experiences and provides practical advice on how to incorporate mindfulness into daily life, arguing that even a small improvement, such as being 10% happier, can make a substantial difference.

Table of Contents

• Introduction
• Catalysts for Change
• On-Air Panic Attack
• Ego Problems
• Mindfulness
• Meditation
• Learn to Respond, Not React
• Learn to Worry Productively
• Learn to Be Compassionate
• How to Start Meditating
• How to Be Mindful in Everyday Life
• Debunking Mindfulness Misconceptions

Introduction

Dan Harris introduces his journey from a high-stress career in journalism to discovering the benefits of mindfulness and meditation. Initially skeptical of self-help and spiritual practices, Harris's personal crises led him to explore mindfulness, which significantly improved his life.

Catalysts for Change

Harris's career in the fast-paced world of news brought both success and stress. He was ambitious, driven by a need to excel, but this also led to excessive worry and anxiety. The traumatic events he covered, such as 9/11, took a psychological toll, leading to self-medication with illegal drugs and ultimately a panic attack on national television.

“The news environment was competitive and fast-paced. Harris was ambitious, working hard to cover important stories.” - Dan Harris

His relentless drive for success and the pressure to stay ahead in the competitive news industry led to significant career anxiety. Harris often found himself worrying excessively about worst-case scenarios, believing that this helped him prepare for any outcome. However, this constant state of stress eventually took a toll on his mental health.

The traumatic nature of the events he reported on further exacerbated his stress. Covering stories like the aftermath of 9/11 and the wreckage of bombed cities left Harris with psychological scars. He began experiencing unexplained health problems, which led to a diagnosis of depression. Instead of following the prescribed treatment, Harris turned to illegal drugs to self-medicate, a decision that only compounded his problems.

On-Air Panic Attack

The on-air panic attack served as a wake-up call for Harris. He sought medical help, was diagnosed with depression, and prescribed anti-anxiety medication. However, the medication was not enough, and a subsequent panic attack made Harris realize he needed a deeper change.

“His work also brought him into contact with traumatic events, which affected him psychologically.” - Dan Harris

During a live broadcast, Harris experienced a severe panic attack that left him unable to continue. The incident was not only humiliating but also frightening, as he realized the extent of his mental health issues. Determined to find a solution, Harris consulted a psychiatrist who confirmed his depression diagnosis and prescribed medication to manage his anxiety. However, despite taking the medication, Harris continued to struggle with his mental health, leading to a second panic attack on air.

This second incident was the turning point for Harris. He understood that simply masking his symptoms with medication was not enough; he needed to address the root causes of his anxiety and stress. This realization set him on a path to explore deeper, more sustainable methods of managing his mental health.

Ego Problems

Harris discovered philosophies that helped him understand his relationship with his ego. Reading Eckhart Tolle's A New Earth helped him see how his internal voice, or ego, influenced his behavior and caused much of his stress and unhappiness.