10% Happier

Three of the ideas you’ll keep

The Clif summary of 10% Happier pulls out 7 insights. Here are the first three.

1. You are not the voice in your head. The nonstop inner narrator that judges, worries, and replays the past isn't 'you'; once you can watch it, it loses much of its grip on you.
2. Respond instead of react. Mindfulness won't erase your problems, but it inserts a gap between trigger and action so you can choose your move rather than getting hijacked by emotion.
3. Meditation is reps for your mind. The whole practice is simple: focus on the breath, notice when your attention wanders, gently bring it back. The 'failing and returning' IS the workout.

The other 4 — and the full 8-minute summary — are in the app.

Hear how it sounds

A 30-second sample of the narration — the same voice that reads all 8 chapters of 10% Happier in the app.

What’s inside: 8 chapters

The whole summary runs about 8 minutes, read or listened to.

1. The Panic Attack That Started Everything
2. The Voice in Your Head Is Not You
3. Self-Help for Skeptics
4. Meditation, Demystified
5. Hardcore Practice: The Silent Retreat
6. Is This Useful? Taming Worry
7. Striving Without Suffering
8. 10% Happier: The Realistic Promise