Most Replayed Moment: Make 2026 Your Best Year Yet! 5 Daily Practices For Health And Happiness
In this episode of The Diary Of A CEO, Steven Bartlett and Ryan Holiday explore the practical applications of Stoic philosophy in modern life. The discussion covers Stoicism's central principle of focusing energy on what can be controlled, rather than wasting time on factors beyond our influence. Holiday explains how Stoicism approaches emotional processing and mortality, drawing from the teachings of ancient philosophers like Marcus Aurelius and Epictetus.
The episode also examines the connection between physical and mental well-being through the lens of Stoic philosophy, which advocates for regular physical challenges to build both bodily and mental strength. Holiday discusses how service to others and creating a meaningful legacy align with Stoic principles, while the conversation touches on practical ways to maintain daily health through proper nutrition and supplementation.
This is a preview of the Shortform summary of the Jan 2, 2026 episode of the The Diary Of A CEO with Steven Bartlett
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1-Page Summary
Daily Health and Supplement Routines
Groons Gummies are transforming daily supplement intake by combining up to 60 essential ingredients—including vitamins, minerals, adaptogens, and probiotics—into convenient, tasty gummies. Packaged in daily snack bags, they make maintaining daily nutrition effortless and enjoyable. This innovation allows individuals to focus on other aspects of their health routine, such as exercise and outdoor activities.
Key Themes and Wisdom From Stoic Philosophy
Steven Bartlett and Ryan Holiday explore fundamental Stoic principles and their modern applications. Holiday emphasizes the importance of focusing energy on what we can control, citing Epictetus's advice to accept things as they are rather than how we wish them to be. The discussion highlights how dwelling on uncontrollable factors wastes precious time and energy.
The Stoics advocate for regular physical challenges to strengthen both mind and body. Holiday points to the ancient Greeks and Romans, who recognized the vital connection between physical vigor and mental acuity. Additionally, the philosophers stress the importance of service to others, with Holiday referencing Marcus Aurelius's belief that true purpose comes from contributing to the common good.
Practical Application of Stoic Principles in Life
Holiday clarifies that Stoicism isn't about suppressing emotions but rather understanding and processing them objectively. He references Marcus Aurelius's perspective on mortality as a motivation to live meaningfully in the present moment. The philosophy emphasizes regular physical activity for mental health benefits and encourages pushing personal limits to build strength and endurance. Through service-oriented actions and focusing on leaving a meaningful legacy, Stoic principles guide practitioners toward a life of purpose and impact.
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Counterarguments
- While Groons Gummies may offer a convenient way to consume essential nutrients, some may argue that getting vitamins and minerals from whole foods is preferable for health due to the additional dietary fiber and phytochemicals present in natural food sources.
- There is a concern that the convenience of supplement gummies like Groons Gummies could lead to overconsumption or reliance on supplements instead of a balanced diet.
- The effectiveness of adaptogens and probiotics can vary greatly among individuals, and not all claimed benefits are supported by strong scientific evidence.
- Stoicism's emphasis on accepting things as they are might be misinterpreted as passivity or complacency in the face of injustice or societal issues that could benefit from active engagement and change.
- The Stoic principle of focusing only on what one can control may sometimes limit the exploration of creative solutions to seemingly uncontrollable circumstances.
- The Stoic ideal of suppressing desires and emotions could potentially conflict with modern psychological understanding that emphasizes the importance of acknowledging and expressing emotions in a healthy way.
- The Stoic practice of regular physical challenges may not be suitable for everyone, especially those with certain health conditions or disabilities.
- The Stoic emphasis on service to others and contributing to the common good may overlook the importance of self-care and personal boundaries, which are also important for mental health and well-being.
- The Stoic principle of living with the awareness of mortality might lead to undue stress or anxiety for some individuals rather than motivation.
- The idea of pushing personal limits to build resilience could potentially lead to burnout or injury if not approached with mindfulness and a clear understanding of one's own limits.
- The concept of leaving a meaningful legacy, while noble, may create pressure that detracts from the enjoyment of life and the present moment for some individuals.
Actionables
- You can create a "Control Circle" diagram to visually separate concerns into what you can and cannot control. Draw a large circle on a piece of paper, labeling the inside "What I Can Control" and the outside "What I Cannot Control." Fill in each area with current personal and professional concerns. This exercise helps you visually prioritize your energy and focus on actionable items, leading to a more Stoic approach to daily life.
- Start a "Stoic Challenge Journal" where you set and record daily or weekly physical challenges. These could range from taking a cold shower, trying a new exercise routine, or even fasting for a day. The key is to push your limits in a safe manner. Documenting these challenges and reflecting on them can help you build resilience and mental toughness, aligning with Stoic principles.
- Engage in a monthly "Service Swap" with friends or family where you exchange acts of service without any expectation of return. For example, you might offer to help a friend with gardening while they might assist you with a home repair. This practice fosters a sense of community and purpose, as well as providing a practical application of Stoic philosophy by contributing to the common good through direct action.
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Daily Health and Supplement Routines
Discover how Groons Gummies are revolutionizing the way people consume their daily supplements by combining taste with convenience.
Groons Gummies Simplify Daily Supplement Intake
Groons Gummies offer a delightful and effortless approach to maintaining daily nutrition through their inclusive and tasty formula.
Groons Gummies: Tasty Vitamins, Minerals, Adaptogens, and Probiotics
Described as incredibly tasty and easy to consume, Groons Gummies are packed with up to 60 ingredients—including essential vitamins, minerals, adaptogens, antioxidants, and super mushrooms. They also support gut health with the inclusion of prebiotics. With their nutrient-dense composition derived from whole foods, these gummies promise not only health benefits but also a very pleasing taste.
Groons Gummies Make Taking Supplements Effortless
The convenience of Groons Gummies goes beyond their mouthwatering flavor. These gummies are sensibly packed into daily snack bags, allowing for on-the-go nutrition without the hassle. This packaging solution makes the daily ritual of supplement intake utterly effortless and fits seamlessly into any lifestyle.
Importance of a Daily Health Routine
Establishing a consistent daily health routine is essential for long-t ...
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Daily Health and Supplement Routines
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Counterarguments
- While Groons Gummies may offer convenience, some individuals may question the bioavailability and efficacy of vitamins and nutrients in gummy form compared to other delivery methods like capsules or liquids.
- The claim that Groons Gummies revolutionize supplement consumption is subjective and may be seen as marketing hyperbole without substantial evidence to differentiate them significantly from other gummy vitamins on the market.
- The assertion that Groons Gummies are derived from whole foods may be scrutinized for clarity, as the process of creating a gummy supplement often involves significant processing and addition of non-whole food ingredients like sweeteners and preservatives.
- The convenience of pre-packaged daily snack bags, while practical, may raise environmental concerns regarding excess packaging and its impact on sustainability.
- The idea that taking supplements can allow individuals to focus less on their diet might inadvertently downplay the importance of obtaining nutrients from a diverse and balanced diet.
- The text implies that Groons Gummies can seamlessly integrate into any lifestyle, but this may not account for individuals with specific dietary restricti ...
Actionables
- You can create a personalized nutrition tracker to log your supplement intake alongside your daily activities. Use a simple spreadsheet or a mobile app to track the days you consume your gummies and note any changes in your energy levels or overall health. This will help you see the correlation between consistent supplement intake and your wellbeing.
- Integrate a 10-minute outdoor walk into your routine immediately after taking your supplements. This habit stacks the benefits of the gummies with the advantages of fresh air and sunlight, potentially enhancing your mood and providing a natural energy boost.
- Start a mini-challenge with friends or family to mai ...
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Key Themes and Wisdom From Stoic Philosophy
Stoic philosophy offers timeless insights into living a meaningful life. Steven Bartlett and Ryan Holiday explore its key themes and provide guidance on applying Stoic wisdom to daily life.
Focus On What's Within Your Control In Stoicism
Stoicism teaches the importance of concentrating efforts on what we can influence, promoting tranquility and efficient use of energy.
Focus Your Energy On What You Can Control to Reduce Stress and Maintain Equanimity
One key theme in Stoicism is to invest your energy in areas over which you have control—like your responses to daily events, whether it's someone cutting you off in traffic or changing weather conditions. Ryan Holiday brings up Epictetus' advice to want things to be the way they are, not how you want them to be, as the path to peace.
Dwelling On Uncontrollable Factors Wastes Energy
Expending mental resources on aspects beyond our reach is pointless, like trying to power wheels that don’t touch the ground. Steven Bartlett reflects on the finite nature of time with a sand timer, reminding us that dwelling on uncontrollable factors, such as mortality, leads to wasted energy and lost opportunities to act within our present capabilities.
Stoics Emphasize Physical and Mental Challenges
The Stoics advocate for regular physical exertion to fortify both the mind and body, as well as facing life's adversities to build resilience.
Exercising to Strengthen Mind and Body
Holiday suggests engaging in difficult physical tasks daily. He cites the Greeks and Romans, who valued wrestling and the gymnasium, recognizing the connection between mental acuity and physical vigor.
Facing Challenges Builds Resilience and Promotes Growth
Holiday asserts that facing challenges head-on is crucial for growth. He and Bartlett discuss a variety of activities, from strenuous exercise like lifting weights or sprinting to gentler, mentally restorative pursuits like taking long walks. These activities are essential in cul ...
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Key Themes and Wisdom From Stoic Philosophy
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Counterarguments
- While focusing on what we can control is beneficial, it's important to recognize that sometimes understanding and acknowledging factors outside our control can also be important for strategic planning and emotional acceptance.
- The Stoic emphasis on accepting things as they are might sometimes conflict with the need for social change or personal ambition, where dissatisfaction can be a powerful motivator for progress.
- Physical exertion is indeed valuable for health and mental well-being, but it's important to acknowledge that not everyone has the same physical capabilities or access to resources for regular exercise.
- The idea that facing challenges directly always promotes growth can be overly simplistic; sometimes strategic retreat or seeking support can be more beneficial than confronting challenges head-on.
- The Stoic principle of service to others is noble, but it's also important to balance this with self-care an ...
Actionables
- You can create a "Control Circle" diagram to visually separate concerns into what you can and cannot control. Draw a large circle on a piece of paper, labeling the inside "What I Can Control" and the outside "What I Cannot Control." Whenever you face a stressful situation, write the issue in the appropriate area of the circle. This will help you visually affirm your focus on controllable aspects of your life, such as your reactions, and let go of the uncontrollable, like others' actions or unforeseen events.
- Start a "5-Minute Stoic Journal" practice each morning and evening. In the morning, write down one thing you will face that day and how you can respond to it with equanimity. In the evening, reflect on how well you managed your response and what you learned. This habit encourages mindfulness of your personal responses and helps cultivate a peaceful acceptance of daily events.
- Implement a "S ...
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Practical Application of Stoic Principles in Life
Ryan Holiday offers insights into how Stoic philosophy can be applied in modern life to help individuals manage emotions, improve wellbeing, and infuse life with meaning.
Implementing Stoic Practices to Manage Emotions
Holiday advocates for recognizing and processing emotions objectively.
Facing Frustrations, Stoicism Advocates Analyzing Thoughts and Feelings Objectively, Not Reacting Impulsively
It's a common misunderstanding that Stoicism encourages suppression of emotion. However, Holiday clarifies that it’s actually about understanding and processing feelings without becoming their slave. The importance lies in reflecting on why one experiences certain emotions and determining if acting on those emotions is wise. High standards and expectations can lead to frustration, and Stoicism emphasizes a focus on what is within one’s control while letting go of rigid expectations.
Awareness of Mortality Inspires Making the Most of the Present
Holiday discusses the acceptance of death, which inspires making the most of the present moment. He mentions Marcus Aurelius’ perspective on mortality: "You could leave life right now; let that determine what you do and say and think." This serves as a reminder to focus on the present and the Stoic practice of being adaptable, being able to thrive in any condition by managing emotions and expectations.
Stoic Discipline and Physical Challenges Can Improve Wellbeing
Holiday highlights the benefits of physical activity and challenges on mental health and overall wellbeing.
Regular Exercise, Even Daily Walks, Benefits Mental Health
While not explicitly detailed in the content provided, it is suggested that regular physical activity like walking can have a positive impact on mental health. Taking a walk may not solve all problems, but it does not exacerbate them and offers subtle mental health improvements.
Pushing Your Limits Builds Strength, Endurance, and Mastery
Philosophical traditions, including Stoicism, support the idea of pushing oneself and avoiding a sedentary lifestyle. Pushing one's limits is part of Stoic discipline, which aims to bui ...
Here’s what you’ll find in our full summary
Practical Application of Stoic Principles in Life
Additional Materials
Counterarguments
- While Stoicism advocates for managing emotions objectively, some modern psychological approaches emphasize the importance of fully experiencing and expressing emotions as a part of emotional processing and healing.
- The Stoic focus on control might lead some individuals to internalize blame for situations that are influenced by external factors beyond personal control, potentially exacerbating feelings of guilt or inadequacy.
- The idea of pushing physical and mental limits can be beneficial, but without proper guidance and balance, it could lead to burnout or injury. It's important to recognize individual limits and the need for rest and recovery.
- Stoicism's emphasis on adapting to any condition might be interpreted by some as a call to passivity in the face of injustice or societal problems, rather than actively working to change them.
- The Stoic principle of contributing to the greater good is noble, but it may overlook the complexities of what constitutes the "greater good," which can vary greatly depending on cultural, social, and personal values.
- The concept of leaving a meaningful legacy can put pressure on individuals to achieve a certain level of impact, which might not be feasible or desirable for everyone, and could detract from the importance of finding personal fulfillment and happiness in life's simpler aspects.
- T ...
Actionables
- You can create a "Control Circle" diagram to visually separate concerns into what's within your control and what's not, helping you let go of the latter. Draw a large circle on a piece of paper, labeling the inside "Within My Control" and the outside "Outside My Control." Whenever you face a challenge, write it in the appropriate area of the circle. This visual aid serves as a constant reminder to focus your energy on the actionable aspects of your life, reducing frustration from unmet expectations.
- Develop a "Stoic Reflection Journal" where you record and analyze your emotional responses daily. At the end of each day, jot down significant emotions you felt, the events that triggered them, and how you reacted. Then, assess whether your reactions were based on factors within your control and brainstorm alternative, more stoic responses for the future. This practice encourages emotional intelligence and aligns actions with stoic principles.
- Initiate a ...
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