Plus: maximizing the benefits of sleep, exercise, and meditation.

To celebrate the show's 10th anniversary, we're producing episodes that share top 10 lists of practices, strategies and more from our favorite experts. A heartfelt thank you to everyone who has listened and supported the show over the years. None of this would be possible without you.

Amishi Jha, PhD is the Director of Contemplative Neuroscience and a Professor of Psychology at the University of Miami. She is also the author of the bestselling book Peak Mind and the creator of the app Pushups for the Mind.

Wendy Suzuki, PhD is the Dean of New York University College of Arts & Science and a Professor of Neural Science and Psychology at New York University. She is the author of the books Healthy Brain, Happy Life and Good Anxiety.

In this episode:

What neuroplasticity is, and why your brain is not fixed
How exercise changes your brain, including mood, memory, and attention
Reframing the burden of optimization
The minimum effective dose for meditation to improve attention
Why sleep is essential for memory, brain cleanup, and long-term brain health
The myth of multitasking
How anxiety can be used as a tool instead of just something to avoid
How your daily habits are shaping the brain you'll have tomorrow

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Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection and combat loneliness, available in person and via streaming. Register here.

Join Dan, Sebene Selassie and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18, 2026. Register here.

This episode is sponsored by:
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Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha

10% Happier with Dan Harris

Top 10 Neuroscience-Backed Tips for a Stronger Brain | Wendy Suzuki and Amishi Jha