10% Happier with Dan Harris Overwhelm Is Reversible. Here Are the Best Strategies From Psychology and Neuroscience | Claudia Hammond
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Jan 21, 2026 
Claudia Hammond, an award-winning writer and a Visiting Professor of the Public Understanding of Psychology, discusses the complexities of overwhelm. She shares her insights on the futility of perfectionism and how it fuels anxiety. Listeners learn practical strategies like gratitude lists, self-compassion exercises, and the importance of scheduled worry time. The conversation also touches on the power of nostalgia and techniques to achieve a flow state. Ultimately, Hammond provides a roadmap to manage overwhelm using evidence-based solutions.
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Dan's Nighttime Skincare Ritual
- Dan Harris describes trying Osea skincare and integrating it into his nighttime routine.
- The scent and ritual promoted serenity and helped him stick with the routine.
Adopt Expansive Realism
- Cultivate realistic self‑knowledge and humility rather than overconfidence or imposter extremes.
- Use the 'would you say this to a friend?' test to stop harsh self‑talk and practice self‑compassion.
Treat Procrastination As Emotion Work
- Reframe procrastination as an emotion‑management issue, often fear of failure.
- Break tasks into small steps, plan 'if‑then' rules, and place the first task ready to start at your workspace.
