The Daily Stoic Podcast

Episode Title: BONUS | 11 Stoic Lessons to Reset Your Mind
Host: Ryan Holiday
Date: January 6, 2026

Overview

In this special bonus episode, Ryan Holiday highlights 11 timeless Stoic lessons designed to help you "reset your mind." Drawing from his bestselling book The Daily Stoic and the wisdom of figures like Marcus Aurelius, Seneca, and Epictetus, Ryan shares practical philosophies to navigate change, adversity, and the pursuit of virtue in everyday life. This episode is both an introduction to Stoic fundamentals and a sampler of key meditations for growth and resilience.

Key Discussion Points & Insights

1. Embrace Change and Flexibility

• Theme: All good things stem from change; resisting it blocks growth.
• Quote:
  • "Every good thing in your life has come from change. Don't fight it, accept it, bend with it, be flexible about it, embrace it and flow alongside the river." (Ryan Holiday paraphrasing Stoic wisdom, 02:26)
• Insight:
  • Ryan underscores that change is a universal constant. Attempting to resist it prevents not only hardship, but also blessings, from entering life.

2. Start With All the Stoics, Not Just One

• Theme: It's easier to understand Stoicism by exploring multiple voices.
• Quote:
  • "Don't start with one of the Stoics. Start with all of the Stoics. There should be a sampling of the best of Stoic wisdom available for everyone." (Ryan Holiday, 03:12)
• Insight:
  • Ryan explains his motivation in creating The Daily Stoic—making a synthesis of key Stoic lessons accessible to all.

3. If You Want Good, Do Good

• Theme: Virtue and positive action are always within your control.
• Quote:
  • "If you want to feel good, do good. It's as simple as that." (Ryan Holiday, 04:01)
  • "Whatever anyone does or says, my part is to be good." (Marcus Aurelius quoted by Ryan, 04:21)
• Insight:
  • Ryan emphasizes that regardless of external circumstances, our choice to act with virtue is always ours to make.

4. Freedom of Choice Remains, Even in Adversity

• Theme: You can't control what happens to you, but you can always control how you respond.
• Quote:
  • "You can bind up my leg, but not even Zeus has the power break my freedom of choice." (Epictetus, quoted by Ryan Holiday, 07:14)
• Insight:
  • Even under severe hardship (e.g., Epictetus’ enslavement and injury), the Stoic holds onto inner freedom—the power of personal interpretation and will.

5. Life is Constantly Changing

• Theme: Recognize impermanence and flow with existence.
• Quote:
  • "Substance... is like a river's unending flow. It's constantly changing and causes infinite shifting and so that nothing stands still." (Marcus Aurelius paraphrased by Ryan, 07:55)
• Insight:
  • Revisiting the metaphor of a river, Ryan reminds listeners that not only circumstances but also people themselves are always changing.

6. Value Silence and Measure Speech

• Theme: Practice restraint in words for wisdom and self-mastery.
• Quote:
  • "Always say less than necessary. The more you say, the more likely you are to say something foolish." (Ryan Holiday quoting Robert Greene, 09:09)
• Insight:
  • Drawing from Zeno and Robert Greene, Ryan urges the value in listening more and speaking less.

7. True Invincibility Lies in Self-Control

• Theme: Genuine strength means being unmoved by what you can’t control.
• Quote:
  • "Who is invincible? The one who cannot be upset by anything outside their reasoned choice." (Ryan paraphrasing Zeno, 09:37)
• Insight:
  • The Stoic identifies what is and isn’t in their control and cultivates peace by focusing only on the former.

8. Pursue the Common Good

• Theme: The wellbeing of the individual is inseparable from the collective.
• Quote:
  • "That which isn't good for the hive isn't good for the bee." (Ryan, quoting Marcus Aurelius, 10:25)
• Insight:
  • Stoics believed in mutual interdependence, guiding their actions by what benefits the whole, not just the self.

9. Stay Grounded in the Present

• Theme: Don’t be crushed by big-picture anxiety; focus on the next step.
• Quote:
  • "The trick to forgetting the big picture is to look at it up close." (Ryan quoting Chuck Palahniuk, 11:08)
• Insight:
  • When overwhelmed, shift from a grand perspective to manageable present actions.

10. Live Simply, Not Ascetically

• Theme: Enjoy life’s pleasures without dependence.
• Quote:
  • "Philosophy calls for simple living, but not for penance. It's quite possible to be simple without being crude." (Seneca paraphrased by Ryan, 12:07)
• Insight:
  • Ryan distinguishes Stoic simplicity from deprivation; one should appreciate life's gifts without being ruled by them.

11. Injustice Includes Inaction

• Theme: Failing to act against wrongs is itself unjust.
• Quote:
  • "Often injustice lies in what you aren't doing, not only what you are doing." (Ryan Holiday, 13:03)
  • "The only thing that evil needs to triumph is for good men to do nothing." (Ryan paraphrasing popular wisdom, 13:07)
• Insight:
  • Stoicism calls not only for moral conduct but also for proactive defense of justice.

Notable Quotes & Memorable Moments

• "You have to remain the person that philosophy tried to make. You have to be good whatever anyone says or does." (Ryan, quoting Marcus Aurelius, 04:39)
• "You have that power today." (On the freedom to choose your outlook; 07:33)
• "All is changed. Life is changed. Every good thing in your life has come from change. Don't fight it, accept it, bend with it, be flexible about it, embrace it, and flow alongside the river." (Ryan Holiday, 08:31)

Important Timestamps

| Timestamp | Segment/Topic | Summary | |-----------|-----------------------------------------------|-----------------------------------------------------| | 02:26 | Embracing Change | The value and inevitability of change | | 03:12 | Start With All the Stoics | Why The Daily Stoic was written | | 04:01 | Do Good To Feel Good | Virtue in action is always available | | 07:14 | Freedom of Choice in Adversity | Epictetus’ story and lesson on personal agency | | 08:31 | All Is Change | Reflections on impermanence and flowing with life | | 09:09 | The Power of Silence | Wisdom in restraint and listening | | 09:37 | Invincibility Through Self-Control | Focus only on what you can control | | 10:25 | The Common Good | Our interconnectedness and moral responsibility | | 11:08 | Zooming In | Overcoming overwhelm by focusing on immediate action | | 12:07 | Simple Living vs. Penance | Enjoying life without attachment | | 13:03 | Injustice of Inaction | The need to act against wrongs |

Tone & Language

Ryan Holiday’s voice is approachable, encouraging, and practical. He mixes personal anecdotes, vivid Stoic quotes, and clear applications to modern life, emphasizing that these principles aren’t just abstract—they’re for every day and everyone.

Conclusion

This episode distills 11 essential Stoic lessons into actionable insights for starting the year with clarity, resilience, and virtue. Whether you’re a long-time student or new to Stoicism, these teachings help reset your mindset for whatever challenges—and opportunities for goodness—await.

For more, visit DailyStoic.com or check out the various editions of The Daily Stoic.