It’s Not Supposed To Go Down Easy | This 10 Minute Habit Will Change Your Life

Amor Fati is a challenge. That’s the whole point.🎥 VIDEO EPISODE | Watch this episode here: https://www.youtube.com/watch?v=9DCub4GIbZw✉️ FREE STOIC WISDOM | Want Stoic wisdom delivered to your inbox daily? Sign up for the FREE Daily Stoic email at https://dailystoic.com/dailyemail 📢 Share | ⚙️ Manage Subscription

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Ryan Holiday?

  Welcome to the Daily Stoic Podcast, designed to help bring those four key Stoic virtues, courage, discipline, justice, and wisdom into the real world.

• 0:14Ryan Holiday?

  It's not supposed to go down easy. Look, if it was easy, it wouldn't be much in the way of a philosophical insight. If anyone could do it and do it without much effort, it wouldn't be very impressive. Nietzsche said that his formula for human greatness was amor fati, that one wants nothing to be different, he said, as a prescription, not forward, not backward, not in all eternity, not merely bear what is necessary, he said, still less conceal it. Love it. Greatness is not easily in reach by definition. So loving what happened? I mean, sure, it's easy to love what's fun and wonderful. It's hard to accept the inconveniences of life,

• 0:59Ryan Holiday?

  traffic and jerks and AirPod, drop down a sewer grate, let alone the tragedies. How can you love a prolonged illness, an economic crash, a pandemic, a brutal violent act, a public humiliation, the loss of a dear friend or a family member? The answer is only by difficult work. It takes practice. It takes reflection. It takes perspective. It takes time. Amor fati is a challenge. That's the whole point. It's something you're supposed to wrestle with, struggle with, asking yourself, could that possibly apply here? It's a formula for greatness because it demands greatness. It is out of the reach of most of us, out of easy reach, anyway.

• 1:44Ryan Holiday?

  We have to grow to grab hold of it. And in the end, it's that growth that is probably the only redeeming part of the entire experience.

• 2:02Ryan Holiday?

  Hey, it's Ryan Holiday. Welcome to another episode of the Daily Stoic Podcast. I just had a crazy travel day. I got up at four in the morning. I should was like 3:50, drove to the airport in Panama City, Florida. I caught a 7:00 AM flight, had to get there crazy early because of all this TSA stuff. I didn't know how long the line would be. And I called the airport the day before just to ask, you know, hey, is it crazy at that airport? And they said, all we're allowed to tell you is that you should get here three hours before your flight. Of course, there was precisely two minutes of traffic. I got to the airport at 4:58 and I was through security at 5:00 AM. But anyways, I flew from Panama City, Florida

• 2:44Ryan Holiday?

  to Atlanta, Atlanta to San Francisco, did a thing in San Francisco, which I'll bring to you shortly. And then, then I got back to SFO and flew home, did the exact same thing in reverse. But at those three airports, I probably walked five miles. I walked a mile or two of Panama City, walked almost two miles in Atlanta, walked quite a bit as at SFO. This is what I do. Actually, when I had Michael Easter, who wrote The Comfort Crisis, we talked about exactly this. This is what he said. Did you work out this morning?

• 3:20Speaker 01

  Tiny bit in the hotel room.

• 3:21Ryan Holiday?

  In the hotel?

• 3:22Speaker 01

  In the hotel room.

• 3:23Ryan Holiday?

  What do you do in a hotel room?

• 3:24Speaker 01

  I did, you know, rear foot elevated split squats. I just did a lot of those and some planks, just quick. And then at the airport, I'll just walk around carrying my bags.

• 3:33Ryan Holiday?

  I do that, too. I feel like I cover a lot of ground inside airports. Like, I'll walk like a couple of miles, just wait. Like, I'm like, I can sit here and do nothing.

• 3:42Speaker 01

  Yes.

• 3:43Ryan Holiday?

  Or I could get a three mile walk in over the next 45 minutes.

• 3:48Speaker 01

  Dude, it is one of the greatest travel exercise hacks.

• 3:53Ryan Holiday?

  To just walk around the airport?

• 3:55Speaker 01

  In the airport, especially if you have a carry on or something.

• 3:57Ryan Holiday?

  Yes.

• 3:58Speaker 01

  I've gotten like six, seven miles.

• 4:01Ryan Holiday?

  Yeah.

• 4:01Speaker 01

  When I've had a long layover.

• 4:02Ryan Holiday?

  Yeah.

• 4:02Speaker 01

  Like, I can sit in, in this lounge or in this uncomfortable chair and just like, BS on the internet.

• 4:09Ryan Holiday?

  Right.

• 4:09Speaker 01

  Or I can just walk. And the walking also, I think, gives me ideas, right?

• 4:16Ryan Holiday?

  Sure.

• 4:17Speaker 01

  And you observe, you see a lot of interesting things. So yeah, I'm just a hundred percent like I'm an airport walker.

• 4:23Ryan Holiday?

  Yeah, I think like, obviously, beautiful walks in nature are great. And if you can walk around outside somewhere wonderful, you should do it.

• 4:32Speaker 01

  Yes.

• 4:32Ryan Holiday?

  But I think walks around parking lots, walks in the airport, walks as you're just killing time are underrated and also really good. And you're still getting most of the benefits of, like, it's the body being in motion, not the context of where it's in motion.

• 4:48Speaker 01

  Yeah.

• 4:48Ryan Holiday?

  That's doing most of the value for you.

• 4:50Speaker 01

  Right. If, if the context was the most important thing, running on a treadmill would not work.

• 4:55Ryan Holiday?

  Right.

• 4:55Speaker 01

  Yeah. So like, it all adds up.

• 4:59Ryan Holiday?

  And it's actually funny. He has a new book out called Walk with Weight, which is about rucking. I haven't read it yet, but, but I'm sure it's good. Certainly, I am ideologically aligned with the idea of walking. I, I figure, hey, I'm about to be on an airplane for a couple hours. I'm going to be sitting there. I'm, I'm not going to be able to move. I should move now. Like, it was funny. I was at SFO and I was like, oh, I got lounge access on this flight because of the credit card I have. I was like, I could just chill on the lounge. I could eat something. I could work. I was like, you know what? No. I'm going to walk the next 25 minutes. And that's precisely what I did. Sorry, I just had to pause recording to let my dog in the room. Oreo, hey, Oreo, can you sit on the rug? Can you sit and be quiet? I just took Oreo for a walk. I love walking. I could have walked a little longer,

• 5:44Ryan Holiday?

  but we had to put the kids in bed. Anyways, back to what I was saying. The only downside about the whole trip, the, the only thing I'm struggling with is as I walk through the airport, I get recognized a lot. And I'm not saying that as a complaint or to brag. It's just like a reality of my life that, that wasn't my reality before. I could used to be able to be sort of anonymous in the airport. And so I could walk furiously up and down the terminal. I could cover a great distance and, and just be an anonymous person in the world. It's one of the benefits of traveling is the sort of. Anonymousness of the whole world. And it was funny, I was on the phone with Samantha, my wife, the whole time. And she was like, you keep getting stopped. She was like, we gotta not

• 6:26Ryan Holiday?

  have this conversation. I can't stand the interruption and the pausing. And I was like, I get it. I appreciate all the people that stopped to say hello that are fans. But I was kind of in the middle of a meditative practice and I wasn't alone. I was talking to someone. But anyways, the point is, I try to walk. I talk about walking and I walk in some beautiful places. I love where I live in the country. But you can walk anywhere. And I love walking in the airport. And, you know, I look at my steps on that trip and I go, yeah, I spent a lot of time traveling. It was a grind. But I also covered some serious distance. And that's actually what we're going to talk about in today's episode. This is something I put together while I was

• 7:06Ryan Holiday?

  walking actually down here in Florida on an earlier trip, walking down along the beach on the Gulf here. And there's some Stoic lessons in it. Let me bring that to you now.

• 7:29Ryan Holiday?

  There are a lot of good habits. There's a lot of good practices. There's a lot of things you should be doing. But the single most important and beneficial thing you can do for your physical, emotional, and spiritual health is to take a walk. And not just sometimes, but you should do it daily. You should do it multiple times a day. I'm Ryan Holiday. I'm the creator of the Daily Stoic. And my daily walking practice, which I do sometimes here at the beach, or I do every day with my dog, I do it when I'm on the phone, I'm walking as much as I can every day, because it is a philosophical practice. It's one the ancient Stoics practiced. It's one that parents have practiced for thousands of years. It's one that's helpful to physicists, and artists, and creators, entrepreneurs, and priests, and poets alike. And that's what we're going to

• 8:12Ryan Holiday?

  talk about in today's video, why you need to get outside and take a walk.

• 8:20Ryan Holiday?

  I'm not saying it'll solve all your problems, just most of them. I'm not saying it's the most philosophical thing you can do today. I'm just saying it's something that all the philosophers try to do every day. Look, what I am saying is that you should go for a walk. It'll make everything better. It always does. It relaxes you, it calms you down, it gets you outside, it gets you moving. It gets the mind moving. It both slows the mind down and gets it moving. Seneca, the Stoic philosopher, said that we should take wandering walks. He said, so the mind might be nourished and refreshed by the open air and deep breathing. So why aren't you doing it? Why are you sitting there?

• 9:04Ryan Holiday?

  Why are you watching this on the couch or at your desk? You need to get moving, you need to get outside. There's a famous exchange with the philosopher Kierkegaard. He's writing a letter to his sister-in-law who's depressed. She's having a hard time. He says, "Above all else, you must not lose the desire to walk." Now, you could set your watch in 19th century Copenhagen to Kierkegaard's walking habit. He would write in the mornings and in the afternoon, he would walk. He would walk on the sidewalks, which had just been recently invented. He would walk out past town. He'd walk out to the cemetery where he's now buried. He says, "Every day, I walk myself into a state of well-being." He says, "I walk away from every illness."

• 9:46Ryan Holiday?

  He says, "I know no thought so burdensome that you cannot walk away from it." Basically, he believed that movement was sacred. It was cleansing, it was clarifying. He understood that to someone who was struggling, there was something extra important about getting outside, getting moving, getting out of your own head. There's another famous Kierkegaard story where he's driven out of his house one morning. He's frustrated, he's high-strung, he's upset, the writing isn't going well. And he walks for hours, hours and hours, and he's finally at peace. He's turning around, he gets back home, and right in front of his house, he bumps into some person he knows in town and they unload all his problems on him. He was a little frustrated, but he says, "Actually, it wasn't a big deal." He says, "There was only one thing left for me to do."

• 10:30Ryan Holiday?

  He said, "Instead of going home, I had to go walking again." And that's an essential idea. If you want to be healthy, if you want to be happy, you should always be walking. The single best thing you can do for your mental health is the thing that I'm doing right now. You should take a walk. There's actually an old Latin expression, "It is solved by walking." Nietzsche actually said that it was only ideas had by walking that have any worth. And then the Zen Buddhists have an idea of walking meditation. "I've never gone for a walk and then gotten back to my house and not felt better about myself, about the world, about whatever I was so upset and stressed about." But the idea is you get moving, you get the repetitive motion going, you get outside, and it calms you down. The best thing you can do in crazy times like this is to go for a walk.

• 11:14Ryan Holiday?

  The poet William Wordsworth walked something like 180,000 miles in his lifetime. That's like six and a half miles a day from age five when he picked up the habit. He would walk every day near a pond near his house, and it was part of his poetry practice, as it is for countless artists and physicists and philosophers. It was on these walks that the lines from his poems would come to him. And he'd often be hours and hours from home, so he'd have to repeat them over and over again in his head. And in doing that, that's where he would refine and hone the language until it was perfect. And actually, it's something that his biographers have wondered about ever since.

• 11:56Ryan Holiday?

  Was it the scenery that was spurring the ideas? Or was it the movement that was jogging the thoughts? I think any ordinary person who has a walking process knows that the answer is both. It's obviously both. This is why the Buddhists spoke of walking meditation. It both clears and empties the mind and allows things to pop into it. And in our own search for beauty and wonder in life, I think we would be well-served by developing this walking practice. If we want to access those deeper parts of our consciousness, we need to get outside and get moving. Like, on a good walk, your mind isn't blank. It can't be, otherwise you'll trip over something, but you're also being

• 12:38Ryan Holiday?

  Forced to observe and consider and evaluate the things around you. And in fact, the studies confirm this, that walkers tend to perform better in what's called creative divergent thinking. Some studies have even found that it's a treatment for major depression, right? That's the key to a good walk. It's awareness, to be present and open to the experience. You put your phone away, you put pressing business on pause, you let your stress melt away. You look down at your feet, you wonder what they're doing. You notice how effortlessly you're moving, you know, is it you that's doing that? Or is it happening on its own? You breathe in, you breathe out, you consider who paved this trail. You consider who walked this trail before you.

• 13:21Ryan Holiday?

  You consider where those people are now, what happened to them? And when you start to feel those tugs of responsibility or those interruptions, you push them away, like you do the thoughts during a meditation. You get lost, you are unreachable, you go slowly. And the wonderful thing about walking is that it's available to all of us all the time. How did he stay sane? I mean, there must have been so much pressure, so much work. There was so much bad news, so much stress, so much death, so much struggle, so much responsibility. Marcus Aurelius didn't have an easy go of it. Being the emperor would have been extraordinarily difficult.

• 14:03Ryan Holiday?

  There was floods and famines and wars and betrayals, plagues and difficult people. He had children, he had health issues. So where does he find relief? Where does he find goodness and beauty? How does he replenish himself? In himself, to be sure, in philosophy, yes, but where else? It's clear from meditations that Marcus Aurelius, in addition to his interior explorations, was a walker. He walked around Rome, he walked around Greece, he walked around the countryside. We see his poetic observations about wheat bending low under its own weight. We see that he watched animals as they moved through the hills. He was fascinated by the olive groves on his estate,

• 14:48Ryan Holiday?

  if the multiple metaphors that he uses are any indication. He loved hot springs and rivers and waves and rocky shores. Nature nurtured him as it nurtures us. It provided him perspective and peace. It humbled him, it inspired him. Calmed him down, it replenished him. You know, the world is crazy, but it's also always been crazy. And there's always also been calm and beauty and comfort in nature. That's what the outside world provides us. If you're feeling anxious or stressed or overworked, go for a walk, as we said. Get outside, get into nature, go for a hike. Lose yourself in a forest.

• 15:32Ryan Holiday?

  Look out over a hill and see how small things are down below. Get lost. It's the best way for you to get out of your head, to get away from it all. By getting outside, you get outside yourself. You get outside your head, literally. Go touch grass, let nature do its work on you. There's a reason that poets and priests and philosophers and artists and entrepreneurs, ordinary people alike, take walks. There's something magical about getting outside and getting moving. Go slowly, go fast, it doesn't matter. It doesn't matter that it burns calories, although that's great too. What matters is that it gets you outside, gets you moving. It gets you in a meditative state of mind.

• 16:16Ryan Holiday?

  It both clears the mind and opens it up for things to pop into your head. Some of my best ideas as a writer have popped into my head. Things that I've needed to figure out in my marriage, things I've been struggling with as a parent, as a human being. I always feel better after I take a walk, which is why it's what you should be doing, not just occasionally, but every day, sometimes multiple times a day. It is the single best foundational habit you can practice in your life. Darwin's daily writing routine involves several walks. Daniel Kahneman, the groundbreaking behavioral psychologist, he said that he did some of his best thinking on leisurely walks with his friend and collaborator Amos Tersky. When Martin Luther King was a seminary student, he would walk multiple times a day. That just means walkers, right?

• 17:00Ryan Holiday?

  They were on the move, as we should all be as well. And look, finally, I would just say this. It doesn't matter where you do it. It certainly doesn't hurt to go for a walk, catch a beautiful sunset on a beach, or walk through an old growth forest, but some of the best walks of my life have been in airport Terminals and around parking lots. The important thing was that I got outside and I got moving. It was what I brought to it, not where it brought me. It was about the state of mind it brought me to, not what state I was in. So sure, location helps and prettier is always better than ugly. Quiet is always better than loud. But the walking is what's magic, not where you're walking. So just get out there and get after it and let this thing change your life this year.