The Friday Filter

Why I’m still writing Morning Pages 12 years later

Creativity, Journal, Philosophy / /

People are often surprised when I tell them I write three pages in my journal each morning.

“How do you have that much to say?” they ask.

I tell them it’s not really about having something to say. I just write down what I’m thinking—what I’m excited about, what I have to do that day, how good a brownie sounds. If I have nothing to write, I write I have nothing to write until something else comes out.

It’s what Julia Cameron coined as Morning Pages—three pages of longhand, stream-of-consciousness writing done first thing in the morning.I first read about Morning Pages in Julia Cameron’s The Artist’s Way, which I bought in 2012.

I was skeptical. My first entry reads, “Really do not want to do this. Doubt this will help anything really. I didn’t think I needed help really, but I haven’t been sticking to the writing schedule I set for myself.”

For the next five years, I wrote Morning Pages on and off before finally sticking with them for good.

This month, I pulled out the Sterilite storage bins full of old Morning Pages and read through some. And I noticed something curious. Something about the dates.

On September 28, 2012, the same day I started writing Morning Pages, I broke up with my then-boyfriend—something I had been putting off for months.

On August 20, 2013, after not writing Pages for a few months, I picked them up again. Two days later, I slid into my future wife’s DMs. A few months after that, I finally moved out of my parents’ house.

Between 2014 and 2016, I didn’t write a single Page. Those years were marked by one crappy call center job after another.

Then, in early 2017, I started writing Pages again. Not long after, I enrolled in community college. I graduated in 2019. I kept writing. In 2020, I landed the job I have today, one I love.

Until this month, I hadn’t realized it: almost every pivotal shift in my life has coincided with the periods I was writing Morning Pages.

It’s no wonder Julia Cameron calls Morning Pages her lifeline. “I would no more do without them than I would try not breathing,” she says. The list of people who swear by them includes Olivia Rodrigo, Tim Ferriss, Billy Oppenheimer, and Elizabeth Gilbert, who said without Morning Pages, “there would be no Eat, Pray, Love.”

I started writing Pages to unlock creative blocks. I didn’t expect them to quietly shape my life.

You could call it a coincidence—I would’ve made those choices anyway. I’m not so sure. The pattern’s too strong to ignore.

But even if the timing was a coincidence, the benefits I get from writing them are not.

If you’re wondering what Morning Pages actually help with, here’s my answer—after 12+ years of writing them, I can confidently say they’ll help you…

Clear the mental fog

Morning Pages aren’t quite the same as journaling. With journaling, you usually have a topic or theme or something you’re trying to figure out. With Morning Pages, you write whatever’s in your head—no structure, no filter. You dump the junk drawer in your mind so you can get on with your day.

Tim Ferriss, author of The 4-Hour Work Week, said, “Morning pages don’t need to solve your problems. They simply need to get them out of your head, where they’ll otherwise bounce around all day like a bullet ricocheting inside your skull”.

By the time you’re done, your head is clear. No more mental pit stops throughout the day to decide what to do next. You already know.

Take action

Morning Pages surface unresolved problems until you deal with them. They don’t let up. They circle back, repeating the same thoughts, wearing you down until you finally take action.

For instance, this month, I wanted to pinpoint the epiphany I had in my 2017 Pages about going back to school. I scanned page after page looking for the tell-tale signs of a dramatic turning point—exclamation marks, all caps, maybe some lightning bolt doodles.

Instead, I found: “I guess I’ll get my stupid degree.”

Wait, what?? I guess I’ll get my stupid degree???

I don’t remember being so annoyed and reluctant. But apparently I was. But that’s the thing: sometimes doing the right thing feels like surrender.

Anyway, that’s what Pages do—they compel you to take action if for no other reason than they won’t shut up about it until you do.

Change perspective

I read a recent article by an author who said writing Morning Pages made her miserable. She would spend day after day writing about how sad she was, which only made her feel worse.

Of course, everyone’s experience is different. But for me, it’s been the exact opposite. If I’m sad or anxious, writing it down helps shift my perspective, which is often healing in itself.

When blink-182’s bassist Mark Hoppus was diagnosed with stage 4a lymphoma in 2021, his therapist suggested he keep a journal throughout chemo to help with his anxiety and depression. “Write down whatever you’re feeling, stream of thought. Write like no one’s ever gonna read it.”

His first entry, on May 11th, was raw and brutal. Confused. Angry. Hopeless. “Good fucking times,” he wrote after describing the first few rounds of chemo. He wonders if he would be better off dead.

A few weeks later, he writes, “You’re a real fighter? Holy shit. You’re just too afraid to do the right thing and die.”

But then, in the very next line, he admonishes himself. “No. Don’t do that. Think positive. . . . Is this therapeutic? Is this helping? Writing down all my thoughts? My hair is falling out and I’m throwing it into the fire.”

By June, though still struggling, his tone had shifted. He started listing things he was grateful for. “You’re the luckiest person on the planet,” he wrote. And later: “I have so many kind and caring friends. Good people. I’m blessed.”

Pay attention to your life

Even on days when I have nothing to say, when the only words rolling off the nib of my pen are the lowest-hanging fruits of thought and the shallowest observations, I’m still benefiting. I’m still noticing things about myself. I’m still clearing my mind for a calmer start to the day, still spending time with my thoughts.

In short, I’m paying attention to my life. I’m engaged and active. I happen to life, not the other way around.

I’ve noticed that when I’m paying attention to my life, that’s when I’m happiest.

Pay attention to your feelings

Negative emotions don’t have to disappear for you to feel better. Sometimes all it takes to loosen the grip of a feeling is to simply name it. Trace its outline. Examine its contours.

“What we call depression,” Alain de Botton said, “is in fact sadness and anger that have for too long not been paid the attention they deserve.”

Go your own way

One reason Pages are written first thing is that your ego hasn’t fully woken up yet. In those early hours, you’re less guarded. More honest.

As Julia Cameron said, when we’re honest with ourselves, we’re more honest with others. We learn to draw firmer boundaries. We speak more clearly. We trust our instincts.

We follow our own path in life because we’ve already practiced following it on the page.

Keep the important stuff in the forefront

Epictetus said our predicament is that time and again, we lose sight of what’s important.

The truth never changes. Wisdom is always the same. Our brains are just exceptionally good at forgetting.

Writing each morning helps keep the important things front and center.

Rewrite your software

If we don’t monitor our thoughts, we become vulnerable to their influence and control. We can end up living in the worst way: unconsciously.

Lusting for money, worshiping material things, seeking power, thinking you’re the center of the universe…what’s insidious about these things “is not that they’re evil or sinful,” writes David Foster Wallace, “it is that they are unconscious.”

Morning Pages make us more conscious of our lives. It’s a spiritual process, and as Sadhguru put it, “A spiritual process means we have made up our minds to rewrite our software, consciously.”

Hear the wisdom within

Your subconscious is wise. The problem is that it’s terribly quiet and shy. It often won’t respond to direct questioning.

That’s where Pages come in.

Morning Pages create a regular, quiet, purpose-free space for your subconscious thoughts to roam freely. Only then, in familiar solitude with you, do they feel comfortable speaking up. And when they do, watch out—they’re assertive.

Create space between self and mind

The Buddha became enlightened when he stopped identifying with his personality and became a witness to his intellect.

The essence of yoga and meditation is to arrive at the space between yourself and your mind. In this space, you’re free from limitations. Your sense of clarity and perspective is heightened, along with your freedom.

We can access this state each morning in our Pages.

See what’s in your head

Write down “the contents of the noise in your head,” Verlyn Klinkenborg says. “You can’t revise or discard what you don’t consciously recognize.”

By dumping our thoughts and feelings onto the page, we’re able to sift through, untangle, and examine them. And discard the ones that no longer serve us.

Connect to your superpower

Epictetus said we differ from animals and plants in two ways: we can reason and reflect—two things animals and plants don’t need because they were made to obey, not command.

Our ability to look inward is our superpower.

“It is impossible to write Morning Pages for any extended period of time without coming into contact with an unexpected inner power,” Andrew M. Barry says, quoting Julia Cameron. “Anyone who faithfully writes Morning Pages will be led to a connection with a source of wisdom within.”

Animals can look only outward and dream. Humans can look inward and, as Carl Jung said, awaken.

Invest in yourself

Years ago, I read an article by an author who said Morning Pages were a waste of time. She had pages and pages of writing, she complained, but nothing publishable. I remember feeling the same way about my Morning Pages. I could be producing actual content in the real world. I could be getting things done. Yet, here I am, hunched over my journal writing gibberish.

But I was missing the point.

I don’t write Pages to “be productive”. I write them to calm and prepare myself for the day (ironically making me more productive throughout).

I think of what Leo Tolstoy said: “If you can see all of the consequences of your actions, then your actions are of no consequence. All great things are happening in slow and inconspicuous ways.”

I remind myself that even if it doesn’t feel like it, the small moments I spend writing—working on myself—are adding up in unfathomable ways.

Whenever I feel an urge to stop short of my three pages and do something more “urgent” or “important”, I say to myself, I will get to that thing in just a bit. Right now, this is what’s most important.

It might be the most important thing you do all day.

By the way, here are some tips to get you Paging like a pro:

-Wake up about 30 minutes earlier to give yourself time to write.

-Julia Cameron recommends using 8 x 11–inch notebooks. (I’m currently using a 5.75 x 8.25 journal, so I write 5-6 pages—roughly the same amount of space as three larger pages.) (Also: These are great pens.)

-Stop at three pages. Why? You don’t want to slip into overthinking. The whole point of Morning Pages is to get you to take action.

-Write them quickly—but not so quickly that you can’t read your own handwriting.

-It’s not six pages. Not front and back of three. It’s three sides: one full page, the back of that page, and one more.

-You can eat breakfast first. At least, I do. Then I drink my coffee as I write.

-You can skip weekends. Again, at least I do.

-You don’t have to reread them. In fact, it’s probably better if you don’t.

-They’re private. If you live with…curious people, find a way to lock up your journal or bring it with you during the day. You won’t get the most out of them if you’re not being honest.

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The art of walking through walls

Creativity, Life / /
Seattle, Washington

In 1984, a scientist named Jean-Pierre Petit proposed something strange: what if there were two overlapping worlds—ours and a mirror version of it? A universe layered on top of our own, invisible but just as present.

The idea was mostly ignored. Too weird, too sci-fi. But what if he was onto something? Not necessarily about physics—but about life?

Maybe Petit’s idea describes our lives more than we think.

Because most of what shapes us—and what holds us back—isn’t tangible. It’s internal architecture—rules, beliefs, expectations—built over the years. It can feel like we’re trapped.

We move through this internal world without realizing it, adjusting ourselves to unspoken rules, to barriers no one can see but everyone seems to obey. These are the invisible walls.

Sometimes we run into them. Other times, we build them ourselves. Often, we contort around them, not knowing we could walk straight through.

But here’s the hard part: breaking through these internal barriers doesn’t always feel like progress. It can feel like doubt. Like loss. Like wasted effort. Like nothing at all.

But what if that’s because the barriers don’t actually exist?

It never feels like it’s working…until it is

In 1936, in what’s often called one of the most mentally and physically grueling sports on the planet, the University of Washington crew members Joe Rantz, Roger Morris, and George Hunt led their team to an Olympic gold medal in Berlin, Germany. They won by a fraction of a second.

But that fraction wasn’t won in the race, of course. It was won in the years before, in all the practices, all the invisible miles no one saw.

During their collegiate career, each had taken nearly half a million (469,000) strokes with his oar. Each had rowed approximately 4,344 miles—nearly the equivalent of Seattle to Japan.

But here’s where it gets interesting: of the 4,344 miles rowed, only 28 were during an actual race.

28!

More than 99% of what they did was practice. Invisible.

Each mile, each stroke felt endless—filled with doubt, pain, and exhaustion. Yet they kept rowing, trusting in something they couldn’t see.

There’s the 100/0 rule in relationships (give everything, expect nothing), but what if it applies to anything worth doing? To do the thing you won’t get credit for. To keep showing up when it feels like nothing is changing.

Big wins look like they happen in big moments. They don’t. They happen in the days and months and years of quiet dedication. The problem is that most of us stop when we don’t see immediate proof. We think, If it were working, wouldn’t I feel different by now? Wouldn’t I have something to show for it?

But that’s the thing: it never feels like it’s working—until, one day, it is.

How to escape a room with no door

There’s an old problem in architecture: how do you design a space that feels open, even when it’s enclosed?

The answer?

Natural light.

In other words, you don’t need more doors. You just need a window.

The same is true in life. When Clive Cussler began writing novels in 1965, he produced two manuscripts—Pacific Vortex! and The Mediterranean Caper. There was one problem though: no one would publish them.

So he got creative. “He created a fake letterhead for an agency that didn’t exist,” writes Cal Newport, “and then sent a note to a real agent, Peter Lampack, asking if he was interested in taking on this promising new writer named Clive whom he didn’t have time to represent. The plan worked.”

How often do we feel trapped when a door doesn’t open, as if there was only one route to our destination? How many opportunities do we overlook because the solution isn’t perfect?

Cussler’s solution was another form of invisible effort—quiet, creative, persistent. When the publishing door wouldn’t budge, he was pragmatic enough to spot a window. And flexible enough to slip through.

The real escape

You wouldn’t know it by looking at him today—mentor, author of six books, Director of Strategy and Innovation with #cut50—but in 1991, at just nineteen years old, Shaka Senghor was sentenced to up to 40 years in prison for shooting and killing a man during a paranoid argument.

At first, his sentencing nearly broke him. The grief. The shame. The weight of what he’d done. He’d let his family down. Taken a life. Left his infant son without a father.

But a few years into his sentence, something quietly shifted.

He started to read.

He picked up The Autobiography of Malcolm X, a book that would change how he saw himself and the world. He devoured stacks of books—stories about survivors, leaders, men and women who had been shattered and then remade. If they could do it, maybe he could, too.

So he kept reading. He journaled. He faced himself. He mentored younger prisoners. He made plans despite the uncertainty of when he’d be released. Would he get out at age thirty-six? Sixty? Ever? He couldn’t predict his future—that was painfully obvious. But he could do everything in his power to build it.

Over the twenty years he ultimately served—seven of them in solitary confinement—Shaka published essays in national outlets. He co-authored a children’s book. He published a novel. He mentored. He studied. He led.

He did it without physical freedom. Without quiet. Without internet access.

He did it from inside a concrete cell.

Because Shaka had grasped something that few ever do: the strongest walls aren’t made of brick or stone. They’re built from false beliefs. From expectations we accept. From rules we never question. From windows we overlook. From quiet work we leave undone.

What stops us is rarely a lack of skill—it’s a lack of imagination, of flexibility, of will.

Shaka’s greatest rebellion wasn’t against concrete walls—it was against the idea that walls could define him at all.

By rejecting boundaries and doing the invisible, patient work of personal revolution, he freed himself long before his cell door opened.

Here’s a strange thought based on Jean-Pierre Petit’s theory:

Right now, in a parallel version of your life, you’ve already started the thing you’re afraid to start.

You’ve already had the conversation you’re avoiding.

You’ve already let go of what’s weighing you down.

You’ve already become the person you could be.

The only difference between you and that version of you?

That version stopped waiting for permission.

Because the walls were never real.

And you’ve been free this whole time.

Books Read:

-I read Leo Tolstoy’s super short stories The Death of Ivan Ilyich and Master and Man, which I really enjoyed. I followed it with another short fictional story that I liked…

–Small Things Like These by Claire Keegan. Some takeaways I wrote in the flyleaf: consistent, small acts of kindness make up a good life. The fear of not doing something should be bigger than the fear of doing it.

-Oh my gosh, Michael Lewis is just a master storyteller. The Big Short is the story of how a lack of ethics and accountability, doused in greed, led to the housing market’s implosion in ’08. This easily could have been a dull book of numbers. Instead, it’s a thrilling narrative of how it all went down. I’m also eager to read his newest book, released this month, Who is Government?

–Transcendentalism and the Cultivation of the Soul by Barry M. Andrews. This is absolutely one of my favorite books I’ve read this year. It’s based on the ideas of Goethe, Margaret Fuller, Emerson, and Thoreau, who paved the way for a movement that urged people to think for themselves and follow their unique nature. I need to read Emerson’s Nature and Thoreau’sWalden—a book Andrews said “is one of the most memorable treatises ever written on the art of life.” One of the best parts of this book was the bibliography. It led me to the book Writing Down Your Soul by Janet Conner (which I had on my bookshelf and forgot about, and, according to Amazon, I bought it in 2012!), whose recommended reading list led me to Writing as a Way of Healing by Louise DeSalvo—one of the absolute best books I’ve read on writing! (More on that one next month!) DeSalvo’s book is so good that I’ve started reading another of hers, The Art of Slow Writing, which is PHENOMENAL so far.

–Writing My Wrongs by Shaka Senghor. WOW. I only put this book down when I had to. Senghor knows how to tell a story, and he was so candid that I felt like I knew him. I even wrote, “I love this dude!” in the margin. Another favorite read so far this year.

Tiny-but-real decisions

Life, Philosophy, Reading / /

Tiny-But-Real Decisions

In Meditations for Mortals, Oliver Burkeman says the main problem with how we approach decision-making is that we treat decisions as things that happen to us. Should we accept the marriage proposal? Take the job offer?

But the far more life-enhancing approach is not to wait for decisions to come along, but to hunt them. “In other words,” he says, “to operate on the assumption that somewhere, in . . . .your work or your life, lurks at least one decision you could make, right now, in order to get unstuck and get moving.” Steve Chandler refers to this decision-making as a form of choosing—similar-sounding but massively different from ‘trying to decide’ or figuring out what to do next. “You could fritter months trying to work out how to best begin the screenplay you’ve been meaning to write and you might never succeed,” Burkeman writes. “But to take the three opening scenes you’ve been pondering and just choose one is the work of a moment, and unequivocally within your capabilities.”

There are only two rules. The first is that your decision must be an action; you can’t just decide in your mind—you have to take a physical step. The second rule is that the step doesn’t need to be grand. It can be as small as you like.

Keep making these tiny-but-real decisions, and eventually, you’ll reach the point where finishing—the screenplay, the album, the grant proposal—is just the next step.

The solution wasn’t perfect…but they were making progress

In 1881, Booker T. Washington arrived in Tuskegee, Alabama, to be a leader for the new Black industrial schools. At the time, the conditions of schools for Black children “were worse than stables that housed farm animals,” writes Sharon McMahon in The Small and the Mighty. Any money mainly went to the teacher’s measly salaries; there was no money for books or materials. If Washington needed funds, he would have to raise them himself.

Businessman and philanthropist Julius Rosenwald had recently read and was touched by Washington’s autobiography Up from Slavery. The two became friends, and Washington asked Rosenwald to help fund six one-room schools for Black children. Rosenwald, who had recently given nearly all of his fortune away to various charities—about $21 million in today’s dollars—and had a little left over, agreed on the condition that the state and community match his contributions. Booker readily agreed, as he “believed in JR’s philosophy that people appreciate gifts more when they are required to contribute,” writes McMahon. “Making the recipient contribute funds demonstrated that there was public support for the initiative, and it meant that the recipient was likely to take care of the resources it used.”

Over the next two decades, Julius Rosenwald, partnering with Black communities and the Tuskegee Institute, built five thousand schools. The community rallied and gave what they could. One of JR’s employees of the Rosenwald fund said, “I have never seen greater human sacrifices made for the cause of education. Children without shoes on their feet gave from fifty cents to one dollar and old men and old women, whose costumes represented several years of wear, gave from one to five dollars. . . . It should be borne in mind that funds with which this project was completed came from people who represented a poor working class, men who wired at furnaces, women who washed and ironed for white people, and children who chopped cotton in the heat of the day for money to go in their snuff boxes.” Sharon McMahon writes, “Everyone did what they could, where they were, with the resources available to them.”

Thanks to the Rosenwald schools, hundreds of thousands of children were now being educated. The schools were still segregated and unequal, but Booker and JR knew that “they were working within the confines of an existing societal structure . . . . educating students had to be realistic.” Still, they “change[d] the course of history in an imperfect way.” The Rosenwald schools provided education for children who would go on to become famous civil rights leaders, including Maya Angelou. “And so while the schools were not equal or integrated . . . . without their ability to become educated, integration and equality under the law would not have occurred. Education was simply too powerful a weapon, and without the lift from JR, there is little chance that states would have allowed African Americans to wield it.” Without imperfect solutions, without tiny-but-real decisions, progress would not have been made.

Something in the bag at the end of each day

Between 1947 and 1948, President Harry Truman moved at a rapid pace. There was much to do. “Plans had to be conceived and clarified with minimum delay, imagination applied, decisions reached, and always with the realities and imponderables of politics weighed in the balance.” McCullough writes. “The pressure was unrelenting.” In response to critics, naval commander George Elsey would say, “‘You don’t sit down and take time to think through and debate ad nauseam all the points. You don’t have time. Later somebody can sit around for days and weeks and figure out how things might have been done differently. This is all very well and very interesting and quite irrelevant.’”

If there was one thing Harry Truman was good at, it was getting things done. He said his greatest responsibility as President was to make decisions. He had to decide. He had to make a choice and act on it. In one of Harry’s initial meetings with Stalin and Churchill, Churchill proposed they discuss three or four points at each meeting. This frustrated Truman to no end. “‘I don’t want to discuss, I want to decide,’” he’d say. “Truman had kept insisting on results, not talk,” writes McCullough. He wanted “something in the bag at the end of each day.” A tiny-but-real decision. A move forward, imperfect or otherwise.

Books Read:

–The Man with the Golden Typewriter by Fergus Fleming is a collection of letters that Ian Fleming wrote while working on various projects, including the James Bond series. I skimmed through the more obscure and long-winded sections but found some valuable insights on writing, editing, and publishing.

-Did my yearly reading of Meditations.

–The Baby on the Fire Escape by Julie Phillips was fantastic. It’s full of mini-biographies of mothers who were writers and artists and how they navigated creative life and motherhood. Really great stuff in here on self and authenticity.

-Wow. Ethan Mollick’s Co-Intelligence: Living and Working with AI was eye-opening. Imagine a computer that doesn’t simply follow commands but “thinks” alongside you. That’s how Mollick says we should view artificial intelligence. Unlike an Excel spreadsheet that automates repetitive tasks, AI is more like a creative partner you engage with. Whether we like it or not, it’s here and already changing how we live and work. This book should be required reading.

-I LOVED Marva A. Barnett’s To Love is to Act: Les Misérables and Victor Hugo’s Vision for Leading Lives of Conscience. It’s part biography, part deep dive into how and why Huge wrote one of history’s greatest pieces of literature. Hugo fought for the poor, denounced capital punishment, and believed in the power of redemption. The novel’s heart—Jean Valjean vs. Javert, humanity vs. the law—reflects his own battles. Les Misérables, says Barnett, is ultimately a story about love and Hugo’s belief that it wasn’t enough simply to feel love and compassion—one must act on it. His philosophy is succinctly expressed in some of the last words he ever wrote: to love is to act.

This is the question

Creativity, Life / /

Probably a million men were more qualified

When Harry Truman chose Dan Acheson to be the Secretary of State, Acheson said he was worried that he “was not qualified to meet the demands of the office,” McCullough writes. “This, responded Truman, was undoubtedly so, but then he could say the same for himself, or any man. The question was whether he would do the job?”

In casual conversation Truman would often say there were probably a million other men who would make a better president than him. “But that was not the point. He, Harry Truman, was the President.” He had to answer the call. “I have a job and I have to do it,” Harry would say. “And the rest of you have to help me.”

Fill up a bunch of pages with blah-blah-blah

One of the most damaging ideas to creativity is to think that if you can’t win, you shouldn’t play. “I wish that Harper Lee had kept writing,” Elizabeth Gilbert writes in Big Magic. “I wish that, right after Mockingbird and her Pulitzer Prize, she had turned out five cheap and easy books in a row—a light romance, a police procedural, a children’s story, a cookbook, some kind of pulpy action-adventure story, anything. You might think I’m kidding, but I’m not. Imagine what she might have created, even accidentally, with such an approach. At the very least, she could have tricked everyone into forgetting that she’d once been Harper Lee. She could have tricked herself into forgetting that she’d once been Harper Lee, which might have been artistically liberating.” Gilbert goes on to say she wishes somebody had given Ralph Ellison and Scott F. Fitzgerald the go-ahead to just write anything and put it out there. And “any other creator, famous or obscure, who ever vanished beneath the shadow of their own real or imagined reputation. I wish somebody had told them all to go fill up a bunch of pages with blah-blah-blah and just publish it, for heaven’s sake, and ignore the outcome.”

How sly of him to teach

Trying to get inside the character of Walter White in Breaking Bad, Bryan Cranston needed to understand Walter. Walter was brilliant. He could have done anything he wanted in life. He started the company Gray Matters Technology with a friend, only to give it up and become a teacher. But why? Was it because he was afraid of failing? “What if everyone you knew growing up said you were destined for greatness, you couldn’t miss, and then you missed?” Cranston mused. “That’s not just failure. It’s collapse. It’s catastrophe.” Maybe that terrified Walt.

“And then I thought: How sly of him to teach. Why? That profession is unassailable. He could get away with saying: ‘I didn’t want the corporate world. I wanted to give my passion to the next generation. I had a calling.’ Teaching is a calling for many people. But not Walt. He was hiding out. Had he become a truck driver, people would have criticized him. But a teacher? Untouchable.”

The question is not whether you’re the best, or even whether you’re good. The question is will you do the job? Will you do the work you were called to do?

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From chaos to calm

Life, Philosophy, Reading / /

The other day, Courtney and I were lounging on the couch with the iPad propped up on the ottoman, watching the end of the Commanders-Lions game. I was looking at my phone, in my own world, when Courtney said, “Look how sad they are.”

I looked up toward the kitchen.

“No, on the iPad, the fans. Look how sad they are.”

I looked down. “Aw yeah, they do look sad.”

“Also, where were you looking?”

I laughed because I didn’t know. “I’m really not sure. I think I was looking in the general direction of where the (fur) kids are sleeping?”

“See, that’s what I’m talking about, that aloofness. As aloof as you are with things that matter, that’s how I need you to be with things that don’t. Instead of fixating on something trivial, treat it how you do everything else—say, ‘huh?’—and carry on.”

She was exaggerating, of course. Mostly. But it made me laugh, so it helped. She’d spent hours consoling me earlier over something silly. Something so minor it wouldn’t even register for most people had sent a wave of anxiety through me to the point of panic. Worse, it caught me off guard—I’m usually pretty laid-back. (Courtney says if I were any more relaxed, I’d fall off the earth.) But there I was, obsessing over something small, a “first-world problem,” which added a layer of guilt as if I wasn’t entitled to my feelings. (By the way, your feelings are always valid. Never diminish them.)

Anyway, when I began writing this newsletter at the beginning of the month, I intended to reflect on how, over the years, I’d moved from a chaotic way of being to a calmer one. But then, midway through the month, the anxiety spiral thing happened. Writing about calmness felt hypocritical and untrue.

I’ve realized that calmness isn’t some fixed state you achieve and then get to keep forever. It’s not like you cross a finish line one day and suddenly you’re immune to life’s chaos. No, it’s more like a practice—something you show up for every day, even on the hard days, maybe especially on the hard days. Calm is the small rituals that anchor us when the current pulls, the conversations we have with our fears to keep moving forward. Calm isn’t the absence of storms; it’s the strength we find amid them.

With this in mind, I decided I didn’t want to just list the broader mindsets that have helped me live more calmly—though those are important, too. I also wanted to include more immediate remedies: the things I say to myself if anxiety starts to tighten its grip. Because let’s face it, it’s one thing to work toward a calmer life overall. It’s another to navigate the chaos when it’s right in front of you.

So that’s what I’ve put together—a mix of both approaches. Some are daily habits, others are simple truths I lean on when I need to pause and reset. I think they can help you, too.

Look at the inner thing, not the outer

Courtney said this to me a few weeks ago, and I haven’t stopped thinking about it. Most of our frustrations are just stand-ins for deeper issues. Instead of looking at the external event that triggered us, we might do better to ask ourselves why, exactly, we are triggered. You hate the wall color you just spent weeks painting, and now you can’t stop thinking about it. Is it truly about the color? Or is something deeper—maybe a need for control or perfectionism—at play? If it wasn’t the wall color, what would you be obsessing about in its place?

Challenge your thoughts, question your feelings. Push past the obvious and go deeper. The trigger isn’t the story, it’s just the opening chapter. Get to the root because that’s where the real work—and the real healing—happens.

Cracks are where you grow

Courtney said this to me recently too. It echoes one of my favorite Stoic mottos: the obstacle is the way. Obstacles aren’t nuisances or setbacks—they are the essential leverage we need to hoist ourselves forward. They sharpen us, fuel us, and force us to adapt. They instruct, giving us hope. They point out our weaknesses, giving us strength. When life throws us a curveball, we can take a step back from our immediate reaction and choose to see the obstacle for what it is—an opportunity. And why would you ever despair over an opportunity?

Is this in my control?

This is the ultimate life hack: knowing what we control and what we don’t. Our thoughts and actions are in our control; everything else is not. This distinction underpins a calm, organized, and effective life. Not only does it distill life’s chaos into a manageable sphere, it also shows us where to direct our energy so it will actually make a difference.

In 2018, I set out to earn my degree in half the time, which meant juggling eight classes in the fall semester while working full-time. On paper, it sounds like craziness. But in practice, it wasn’t so bad. My workload had increased, but my stress didn’t because I knew what I had to do each day, and I did it. I didn’t waste time worrying about things I couldn’t control, like outcomes, or gossip, or breaking news, or sports speculations, or what other people were doing. I knew that if I tuned out the noise, did my best at work each day, and knocked out a few school assignments each evening, the rest would take care of itself. It’s incredible the calm and clarity you get from this question: What’s my job at this moment?

Quit smoking cigarettes

Ever notice how smokers seem perpetually stressed? I would know; years ago, I was one of them. I had bought into the myth that smoking relieves stress. (A myth perpetuated millions of times in movies: the sweat-drenched protagonist steadies his trembling hand, fumbles for a cigarette, flicks the lighter—illuminating his troubled eyes—and exhales as if all his problems are now solved, his head lolling back in unadulterated bliss.) But here’s what we don’t see: the cigarette isn’t relieving stress—it’s just easing the withdrawal symptoms from the last cigarette. In other words, cigarettes only take away the pain they caused in the first place! (This was one of the many insights I took from Allen Carr’s Easy Way to Stop Smoking, which I can’t recommend enough!) When I stopped smoking, I calmed way, way down.

Just that you do the right thing

One of the fears I had about quitting smoking was that I wouldn’t be as alert or sharp without my nicotine fix. But then I would think about what Marcus Aurelius said, that the only thing that matters is that you do the right thing. Tired or well-rested, healthy or dying…or going through the withdrawals in the weeks and months after you quit smoking, the ceaseless craving for just. one. more. The only thing that mattered was that I didn’t give in.

Because that’s another thing Marcus Aurelius said: it can only harm you if it harms your character, otherwise it cannot harm you—inside or out. The addiction itself could not harm me. Only giving in to it could. If quitting left me moody or irritable, oh well. I’d get over it. But I wouldn’t get over the stress and health problems I’d cause myself if I didn’t quit.

Tranquility and peace are byproducts of doing the right thing.

Live in day-tight compartments

This idea was instrumental in helping me overcome my addiction. I would tell myself: all you have to do is make it to bedtime without lighting up. Just be strong until then.

Taking life one day at a time isn’t just a tool for breaking bad habits—it’s a tool for breaking free from worry. We have enough work to do today; tomorrow isn’t our job yet. Let’s give ourselves the gift of focusing on just this moment, just this day.

Keep your head where your feet are

Do you know what the fundamental spiritual state for the Stoics was? Attention. They focused on what was in front of them—each thought, each choice, each breath, each moment. They wholly willed their actions. They were intentional in what they chose to think about and do.

Why were they so committed to living in the present? Because they knew anxiety couldn’t touch them there! The things that disturb us—our worries, fears, longings—those things exist in the past and the future. The present moment is like a safety zone; anxiety hates it there. So the next time you feel overwhelmed, remind yourself that in this moment, with this breath, you are safe—and that’s more than enough.

See things for what they are

To help keep himself grounded, Marcus Aurelius practiced naming things plainly—roasted meat was a dead animal, a fancy bottle of wine was fermented grapes, etc. He did this so he wouldn’t get so worked up over things. We can benefit from this practice, too: a designer outfit is stitched fabric, a luxury yacht is a floating pile of fiberglass. So when someone brags about buying a 2.9 million dollar Batmobile, remember that they’re bragging about overpaying for a chunk of metal. I found this exercise particularly useful when I was younger and more susceptible to the allure of shiny things, but I still use it now. Life becomes lighter when you see material stuff for what it is—stuff. Nothing worth losing your peace over.

Journal every day

Each morning, I sit down at my desk and write in my journal. I put my thoughts on paper so I can untangle them, sift through them, and—when needed—gently let them go. I’m not just writing; I’m creating space in my mind for calm to step in, clearing out the clutter so I don’t drag it around all day. I try to ask myself meaningful questions. If something is bothering me, writing it down or tracing its outlines helps soften its grip. As Alain de Botton said, “What we call depression is in fact sadness and anger that have for too long not been paid the attention they deserve.”

Journaling is how we pay attention. Because if we don’t monitor our thoughts, we become vulnerable to their influence and control. We can end up living in the worst way: unconsciously. The things that agitate and derail us—materialism, lust for money or power, thinking we’re the center of the universe…what’s insidious about these things “is not that they are evil or sinful,” David Foster Wallace writes, “it is that they are unconscious.” Journaling makes the unconscious conscious.

If you don’t already have a journaling practice, try this: commit to writing in a journal for just 10 minutes every day (you can even skip weekends if you want!) for the rest of the year. You’ll be hard-pressed to find an activity more deserving of your time—or more foundational to your calm.

Read every day

I like how my friend Tommy Dixon—who gets up at 5 a.m. and reads for the first three hours—puts it: Reading can be difficult, but it’s never taxing. Reading calms and centers us, one of its many benefits. I took Tommy’s advice and started reading more in the morning. After I journal, of course.

Don’t be a jackass

In my late twenties, I wanted to do lots of things—get my degree, keep a blog, make more money, start a business, set up passive income streams, etc. The problem was that I didn’t know where to start. How could I make time for it all? Well, of course, I couldn’t. It was James Altucher’s blunt advice that opened my eyes: don’t be a jackass. Don’t bounce from one thing to another. Do one thing for a few years, then do something else for a few years. Resist the urge to do more, more, more. Ignore what other people are doing. Stay on your path, make a little progress each day, and enjoy your life. Repeat ad infinitum.

Let go of anger

“Why should we feel anger at the world?” Euripides pondered, “As if the world would notice.” I remember hearing that and thinking, whoa. I hadn’t realized how often my default response was anger—at bad drivers, rude people, the economy, the world, the injustice of it all, the uncertainty of my own path. Want to know where all that anger got me? Prison.

Just kidding. But I was in a prison of sorts, a mental one of my own making. The world was not the problem—my perspective was. So I redirected my energy toward changing myself. I let go of anger and chose love instead. Leo Tolstoy said that peace in our hearts can begin only when we look at the world with a loving disposition, and I’ve found that to be true. A shared smile, a helping hand, an eagerness to smooth out discord, a willingness to see the good in others…the quiet understanding that we’re all connected. The more I practiced this mindset, the more at home I felt—not just in the world, but in myself.

Get back to the rhythm

Life moves fast. It’s messy, unpredictable, and full of emotions we don’t always understand. We’re all trying to figure out what the hell is going on. Some days are better than others. Sometimes we’re in a funk. The trick is not to get stuck there. Get back to your rhythm as quickly as you can. That’s what Marcus Aurelius did. He chose not to fight against the chaos but instead fight to get back to his center, to his rhythm, as soon as possible. Go through the motions if you have to, but get back to the rhythm. And remember…

No matter what, it will all be okay

The other day, my mom told me something I really needed to hear: “Just tell yourself, no matter what, it will all work out. It always does, Em. It will all be okay.”

Books Read:

-Oliver Burkeman’s Four Thousand Weeks is one of my favorite books, so I had to pick up Meditations for Mortals. No surprise, he delivers. It’s about how to best use our limited time without stressing about how to use our limited time. Really good stuff.

-In No Cure for Being Human, Kate Bowler details her stage 4 cancer diagnosis as a young mother. She’s confronted with the big questions: what does this all mean? Why are we here? How should I spend the time I have left? Am I being selfish or selfless by following my calling? How will I know when I’m finished? Such a great book. I read this at the end of December, so I wasn’t able to put it in my best reads of 2024 list in time, but it’s one of the best reads from 2024!

–Molly’s Game by Molly Bloom was a fascinating read. Her memoir takes you deep into the high-stakes poker world—where Leonardo DiCaprio and Tobey Maguire were regulars—showing both the highs and the inevitable crash. It was gripping, fun, and full of unexpected moments (who knew Tobey Maguire was such a weirdo?). It’s a wild glimpse into a world most of us—thankfully—will never see.

-I’m obsessed with Pierre Hadot’s Philosophy as a Way of Life. Hadot reveals philosophy as a lived practice, a way to train the mind through journaling, meditation, and perspective shifts…I marked up almost every page.

-I can’t believe I hadn’t read George Orwell’s 1984—this might be one of the best books I’ve ever read. Orwell’s insights hit hard: “Until they become conscious they will never rebel, and until after they have rebelled they cannot become conscious.” The “thought police” made me appreciate how we can escape into our own minds whenever we want. Powerful, but easy to overlook. Another gem I loved was when the protagonist, Winston Smith, realized that the everyday, regular people were not mindlessly loyal to a party or an ideology, but to each other.

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