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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
 
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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 [Format Kindle]

Dan Harris
5.0 étoiles sur 5  Voir tous les commentaires (1 commentaire client)

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Amazon.fr

Dan Harris
Gretchen Rubin
Gretchin Rubin interviews Dan Harris about 10% Happier

I met Dan Harris when a mutual friend suggested that we’d enjoy talking about habits, happiness, and meditation. We had a great discussion, and in fact, Dan was one of several people who inspired me to try meditating. 10% Happier is his hilarious, thought-provoking book about his experiences with meditation. I knew Dan had done a lot of thinking about the relationship of habits and happiness, and how to use habits to foster happiness, so I was eager to hear what he had to say.

Gretchen: What’s a simple habit that consistently makes you happier?

Dan: I never in a million years thought I’d be the type of person who’d say this, but my answer is … meditation.I had always assumed that meditation was for robed gurus, acid-droppers, and people who keep yurts in their backyard. But then I heard about the explosion of scientific research that shows the practice has an almost laughably long list of health benefits, from lowering your blood pressure to boosting your immune system to essentially rewiring your brain for happiness. I started with five minutes a day, and very quickly noticed three benefits: 1. Increased focus, 2. A greater sense of calm, and 3. A vastly improved ability to jolt myself out of rumination and fantasies about the past or the future, and back to whatever was happening right in front of my face.Over time (I’ve now been at it for about four years and do 35 minutes a day), an even more substantial benefit kicked in: I created a different relationship to the voice in my head. You know the voice I’m talking about. It’s what has us reaching into the fridge when we’re not hungry, checking our e-mail while we’re in conversation with other people, and losing our temper only to regret it later. The ability to see what’s going on in your head at any given moment without reacting to it blindly—often called “mindfulness”—is a superpower.I’m certainly not arguing that meditation is a panacea. I still do tons of stupid stuff – as my wife will attest. But the practice has definitely made me happier, calmer, and nicer.

Gretchen: What’s something you know now about forming healthy habits that you didn’t know when you were 18 years old?

Dan: A neuroscientist friend of mine once told me, “The brain is a pleasure-seeking machine. ” Usually, we do what makes us feel good. What I know now about habit formation that I didn’t know then is that I generally cannot create or break habits unless there is compelling self-interest involved.So, for example, with meditation, I was motivated to start the habit by the science that says it’s good for you—and I’ve been able to maintain it because, while the act of meditating is often quite tough, the “off-the-cushion” benefits are so readily apparent to me.

Gretchen: Do you have any habits that continually get in the way of your happiness?

Dan: Two biggies:1. Multitasking: I’ve seen all the studies that say our brains are not capable of concentrating on more than one thing at a time and that multitasking is a huge drag on efficiency and productivity. And yet, I still frequently find myself flitting between email, Twitter, phone calls, and whatever work I’m actually supposed to be doing.2. Mindless eating: I try very hard to eat healthfully, but I am a huge sucker for pasta, cheeseburgers, and cookies—and when I get into a feeding frenzy, it’s hard for me to stop. These episodes are almost always followed by a shame spiral.In theory, meditation should help with the above, since it teaches you to pay careful attention to whatever you’re doing right now. Alas, I still struggle. Hence the title of my book.

Gretchen: Have you ever managed to break an unhealthy habit? If so, how?

Dan: In my early thirties, as a young reporter for ABC News, I spent many years covering wars. When I got back from one particularly long and hairy run in Baghdad, I became depressed. In an act of towering stupidity, I began to self-medicate, dabbling with cocaine and ecstasy. In hindsight, it was an attempt, at least partly, to recreate some of the thrill of the war zone.A side-effect of all of this, as my doctor later explained to me, was that the drugs increased the level of adrenaline in my brain, which is what, in all likelihood, produced a panic attack I had on live television in 2004 on Good Morning America. The shrink I consulted about this decreed in no uncertain terms that I needed to stop doing drugs—immediately. Faced with the potential demise of my career, breaking this habit was a pretty obvious call.

Gretchen: Have you ever made a flash change, where you changed a major habit very suddenly?

Dan: In the summer after I graduated from high school, I did experience a “flash change. ” I was in my car, driving to go see some friends, and I decided—seemingly out of nowhere—that after years of being a mediocre high school student, I was going to truly apply myself in the next phase of my life. The next year, when my father saw my first college report card, he nearly cried.Interestingly, the fact that I did well in college has had zero practical impact on my career in television news. I don’t think any of my employers has ever asked about my grades. But that flash change established a long-lasting habit of hard work and ambition. Which, it must be said, has sometimes been to my detriment. It was, I now believe, my fervent desire to excel at my job that led me to plunge headlong into war zones without considering the psychological consequences—which, in turn, led to the drugs and the panic attack. I’ve found that meditation has really helped me strike a better balance between striving and stress.


Revue de presse

Startling, provocative, and often very funny . . . [10% HAPPIER] will convince even the most skeptical reader of meditation’s potential. (Gretchen Rubin, author of The Happiness Project)

10% HAPPIER is hands down the best book on meditation for the uninitiated, the skeptical, or the merely curious. . . . an insightful, engaging, and hilarious tour of the mind’s darker corners and what we can do to find a bit of peace. (Daniel Goleman, author of Emotional Intelligence and Focus)

The science supporting the health benefits of meditation continues to grow as does the number of Americans who count themselves as practitioners but, it took reading 10% HAPPIER to make me actually want to give it a try. (Richard E. Besser, M.D., Chief Health and Medical Editor, ABC News)

An enormously smart, clear-eyed, brave-hearted, and quite personal look at the benefits of meditation that offers new insights as to how this ancient practice can help modern lives while avoiding the pitfall of cliché. This is a book that will help people, simply put. (Elizabeth Gilbert, author of Eat, Pray, Love)

This brilliant, humble, funny story shows how one man found a way to navigate the non-stop stresses and demands of modern life and back to humanity by finally learning to sit around doing nothing. (Colin Beavan, author of No Impact Man)

In 10% Happier, Dan Harris describes in fascinating detail the stresses of working as a news correspondent and the relief he has found through the practice of meditation. This is an extremely brave, funny, and insightful book. Every ambitious person should read it. (Sam Harris, author of The End of Faith)

A compellingly honest, delightfully interesting, and at times heart-warming story of one highly intelligent man’s life-changing journey towards a deeper understanding of what makes us our very best selves. As Dan’s meditation practice deepens, I look forward to him being at least 11% happier, or more. (Chade-Meng Tan, author of Search Inside Yourself)

10% Happier is a spiritual adventure from a master storyteller. Mindfulness can make you happier. Read this to find out how. (George Stephanopoulos)

Part-science, part-memoir, and part self-help, Harris outlines specific ways he learned to, well, chill the f#%k out. (GQ)

A self-help guide even skeptics will embrace . . . Harris crushes stereotypes about meditation and recounts how it slashed his stress and quieted his anxious mind. (Parade)

Revealing . . . I’d recommend this to anyone. (USA Today, Pop Candy)

Harris never loses his sense of humor as he affably spotlights one man’s quest for internal serenity while concurrently navigating the slings and arrows of a hard-won career in the contemporary media spotlight. Friendly, practical advocacy for the power of mindfulness and enlightenment. (Kirkus)

Harris’s journey of discovery brought back lessons for all of us about our lives, too. (Diane Sawyer)

Lively . . . part reporting, part personal experience . . . By letting us hear the voice in his head - before and after he starts meditating—Harris makes a convincing case that if he can do it, we can, too. (Richmond Times-Dispatch)

Nightline co-anchor Dan Harris is an unlikely ambassador for mindfulness, but his new book . . . might be just the thing that gets people to unplug and recognize that all this multitasking is making us miserable and unhealthy. (xoJane)

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Commentaires client les plus utiles
1 internautes sur 1 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Great book 17 avril 2014
Par arhat
Format:Format Kindle|Achat vérifié
Ce livre est attachant, une certaine sincérité transparait. Dan Harris raconte son expérience sur la voix de la spiritualité. Une approche objective et critique libre des aprioris religieux.
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Commentaires client les plus utiles sur Amazon.com (beta)
Amazon.com: 4.5 étoiles sur 5  1.282 commentaires
82 internautes sur 85 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Quieting that Inner Voice 18 décembre 2014
Par micky - Publié sur Amazon.com
Format:Format Kindle
I think many of us remember Dan Harris’ awkward meltdown on live TV in 2004. Of course, if you don’t remember it, then you can probably find a video online. As someone who has dealt with anxiety and panic attacks for much of my adult life, I certainly sympathized with him. I was happy to see that his unbearably embarrassing moment in front of millions of people had actually turned into something positive. 10% Happier is a wild ride, chronicling Harris’ descent into extreme anxiety and his turnaround through the use of meditation. Like Harris, I thought meditation was something reserved for monks in Tibetan mountains. But, in his book, he outlines how he was “converted” and I have certainly jumped on that bandwagon. He talks about the “voice in your head” that is constantly nagging at you and forcing you to make poor decisions that affect your personal and work life. It’s the source for so much anxiety and it can only lead to negative things in the long run.

21 Things You Should Give Up To Be Happy is another book that I’ve enjoyed and one that has certainly improved my overall happiness. I think part of achieving stability and good mental health is about letting go of the things that plagued you in the past. In Harris’ case, it was that voice in his head. But, 21 Things You Should Give Up To Be Happy talks about a wide range of thought patterns and anxieties that we all should give up. I know that, since reading this book, I have been able to achieve more happiness in my day-to-day life than ever before. It’s obviously not written in a memoir style like Harris’ book, but it still gives a lot of practical advice that I use daily.

I hope that Harris’ very public embarrassment has finally managed to produce some positive effects in his life and anyone’s life who reads his book. The writing is surprisingly funny and frank, and I don’t think you’ll find a more relatable and honest narrator than Dan Harris. Coupled with 21 Things You Should Give Up To Be Happy, 10% Happier is a great book to have on hand to help you quiet your inner voice.
234 internautes sur 259 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A Gem 11 mars 2014
Par Casey Ellis - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
Well, I *have* read the book--got it on my Kindle a few minutes after 9 p.m., read til midnight and finished it this morning. Harris is funny, self-deprecating and one hell of a writer. I've been interested in Buddhism and mindfulness since a trip to Burma last year but did nothing concrete towards pursuing a practice. Now I am enthused and confident that I see how to begin. And, more importantly, how to continue when the going gets challenging. I wish I had more stars to give.
139 internautes sur 156 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 The Monkey Mind 12 mars 2014
Par C.R. Hurst - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
I have a confession. Like the author of 10% Happier, I have an inner voice. A voice that is part fairy godmother, most troll under the bridge. A voice that can reassure but more often than not disparages. A voice that never shuts up. Buddhists call this voice "the monkey mind", the mind that all humans possess and the mind that Dan Harris tames with meditation. With surprising candor and wicked humor Harris chronicles his long and strange journey to become a better man--from his nationally televised anxiety attack on Good Morning America, to his abuse of cocaine, to his insatiable ambition as a journalist, and to his growing awareness that he needed to disentangle from "the clammy embrace of self-obsession." And although he remains skeptical of the new age spirituality in Buddhism, he finds solace in its practice of meditation and its concept of mindfulness--by learning to respond thoughtfully, rather than react thoughtlessly, to the world around him. Couldn't we all benefit from such a lesson?
226 internautes sur 269 ont trouvé ce commentaire utile 
2.0 étoiles sur 5 This book reads like a meditation journal. 19 avril 2014
Par an354 - Publié sur Amazon.com
Format:Relié|Achat vérifié
I just finished reading 10% happier, and I really wanted to like it. I didn't. Here is why:

- If you are someone who is actually seeking advice on meditation technique, DO NOT buy this book. Even if you are a type-A, work-in-high-stress-situations-type, you would benefit much more from an author such as Jack Kornfield, who actually gives you undiluted Buddhist technique written in an incredibly user-friendly way. Jack gives you clear directions and rationale for why certain meditation techniques work. You'll try a few and see which ones work for you, and not use the rest. This book does not give you meditation instruction that works universally.

- The book ends with a a list of mindfulness "how-to's." The problem with this list is that, unlike the list of a truly experienced meditator who has the ability to distill really hard stuff into universally applicable guidance, Dan's list is HIS list. It didn't resonate for me. "Don't be a jerk" - that's not something that'll pop up in my head when someone is cutting me off on the highway. "Hide the Zen." "Meditate." (Seriously??) "The price of security is insecurity" - this is something of a Harris family catchphrase, but has absolutely zero meaning to me. Reading this book versus, say, The Joy of Living is akin to the experience of going to an university-level calculus class that's taught by the best professor in the school versus a crappy TA. A great teacher can boil really, really hard stuff down to a level that anyone can enjoy. A bad TA has you falling asleep in your chair. This book was written by the TA.

- A massive amount of this story is about how Dan Harris found Buddhism. In the meantime, he tries drugs and speaks to a few uber-religious pastor-types and spiritual "gurus." This next sentence will save you 85 pages of reading: if you already know you don't like organized religion, don't take advice from leaders of organized religion, or anyone who calls him/herself a guru. If you are truly type A, you would probably not want to wade through 85 pages just to get to this point.

If you want real meditation advice, or are wading into 'spiritual' waters, here are some of the books that have worked for me (an overly driven and anxious individual who turned to meditation to calm the - down):

Anything by Jack Kornfield, but A Path with Heart stands out (for a meditation beginner, this book stands out)
The Joy of Living, Yongey Rinpoche Mingyur / Eric Swanson (not as much technique, but a solid read and incorporates research findings)
The Heart of Yoga, Desikachar (getting more into yoga, but yoga philosophy and meditation are fundamentally linked... this book can also give you a nice alternative in case vipassana Buddhist meditation is not your thing).
90 internautes sur 109 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 Pretty Good But Could Have Been Better 16 mars 2014
Par Book Fanatic - Publié sur Amazon.com
Format:Relié
This book starts out slow. The first 1/3 or so is a rather tedious and frankly boring review of the author's career at ABC News. I understand the point is to show the background as to his type A personality and why he needed to pursue relief but it could have been summarized in 10 pages and didn't need 70 pages. Those pages are full of irrelevant details that are not at all necessary to the thesis of the book. The author comes off as full of himself in this part of the book.

Having said the above the final 2/3 of the book is excellent and makes for compelling reading. This makes up for the early part and if you read this book I recommend you skim through it and get to the good stuff. Minus the early part of the book I could have easily given it 5 stars.

This should be considered an introduction and a fairly inspiring introduction to the methods and benefits of mediation. It is not an in-depth review by any stretch but a story of one person's discovery of the benefits of meditation and some concepts of Buddhism.

Recommended.
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