Below is a lesson from the Daily Stoic on how to get and stay motivated, as well as our key learnings.

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Motivation: An Ancient Guide on How To Get and Stay Motivated

The struggle to find and hold on to motivation isn’t new.  

Consider the argument the Roman Emperor Marcus Aurelius has with himself in the opening of book 5 of his Meditations, written over two thousand years ago:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

To that familiar inner voice protesting, “but it’s nicer here,” Marcus responds:

So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?

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 Key Learnings (it's a long one!):

• Motivation as an impulse to act: Drawing from Stoic philosophy, motivation (referred to as hormê or impetus) is described as the internal force or impulse that compels action. It drives us to do things, even in the face of resistance or discomfort.

• Three areas of training for a wise person (Epictetus):

  • Desires and aversions: Controlling what we seek and what we avoid.
  • Impulses to act and not to act: Acting deliberately, guided by reason and duty, not carelessly.
  • Freedom from deception and sound judgment: Cultivating mental clarity and composure in decision-making.

• The battle against Resistance: Steven Pressfield’s idea of “Resistance” refers to the inner voice of doubt, fear, or procrastination. It opposes our efforts toward long-term growth and higher goals. Motivation, in contrast, is the ally that helps us overcome resistance by reminding us to prioritize long-term well-being over short-term gratification.

• Motivation as the drive behind action: Whether it’s waking up early, exercising, reading, or sticking to a difficult task, motivation is the underlying force that pushes us toward growth, discipline, and self-improvement, even when the task is unpleasant.

• Link to higher nature: Motivation is tied to our higher aspirations and values. It’s what enables us to reject the lure of instant pleasure in favor of actions that contribute to our personal integrity, health, and long-term success.

• How to get and stay motivated:

  1. Design Your Life to Reduce Chaos: According to Seneca and other Stoics, life without structure is chaotic and uncertain, which leads to inconsistent actions and decreased motivation. By having a clear plan or routine, you remove the ambiguity that fuels procrastination and decision fatigue. Creating structure helps maintain focus and direction.

  2. Box Out Resistance with Structure: Resistance is the internal voice that causes doubt, procrastination, and distractions. By scripting your days and establishing routines, you eliminate decision-making stress. People like coach Bill Walsh and creatives like Daniel Ek have found that structure allows them to channel their energy effectively and stay on track, even when surprises arise.

  3. Procrastination Feeds on Uncertainty: When there is no clear plan, people are left wondering what to do next, which can create confusion and lead to delays in action. A structured day, with predefined activities, reduces uncertainty and gives you a sense of control.

  4. Fuel the Habit Bonfire: Motivation comes from building good habits. As Epictetus explains, each time you act according to a habit, you strengthen it—like adding fuel to a fire. Building good habits, such as regular exercise or disciplined work, increases momentum and reduces reliance on willpower, which is a finite resource.

  5. Routine as a Foundation for Motivation: Motivation is not always something you need to search for—it can be built into your routine. By following a set schedule daily, you reduce the need for constant decision-making and create a system that maintains momentum. This reduces decision fatigue and helps you stay focused.

  6. Automating Useful Actions: Psychologists like Roy Baumeister and William James highlight how decision fatigue depletes motivation and self-control. By routinizing as many tasks as possible (e.g., meal prep, work schedules), you free up mental energy for more important decisions and tasks. This also prevents distractions from derailing your focus.

  7. Routine as Ritual: Repeating daily routines with intention turns them into meaningful rituals, as Haruki Murakami suggests. The repetition and rhythm of a consistent routine can replace the need for motivation, making productive actions automatic.

• Five daily Stoic habits to fuel your motivation:

  1. Win the Morning

  Marcus Aurelius's advice to rise early despite the comfort of staying in bed highlights the importance of starting the day with purpose. Winning the morning is key to winning the day. By pushing yourself to take on the discomfort and begin your tasks, you set yourself up for success. The Stoics believed that starting your day with intentional action helps you maintain control and focus for the rest of the day.

  Practice: Make it a habit to wake up with purpose, even when it's hard. Start your day early, and embrace doing what you’re meant to do—no excuses.

  2. Journal Daily

  Marcus Aurelius wrote to himself as a form of self-improvement. Journaling allows you to process thoughts, clarify your thinking, and examine assumptions. It’s a tool for self-reflection and personal growth, helping you center yourself before or after a busy day.

  Practice: Set aside time each day—whether morning or night—to write down your thoughts, questions, and challenges. Use the journal as a space to guide your actions and sharpen your philosophy.

  3. Read Regularly

  Seneca and many other Stoics emphasized the importance of reading. Reading nourishes the mind, providing new perspectives and challenges that keep your intellect sharp. It refreshes your spirit and prepares you for the day ahead.

  Practice: Read daily, even if only for 15–30 minutes. Choose books that challenge your thinking, whether philosophy, history, or literature, and make it part of your routine to start or end your day with good inputs.

  4. Exercise

  The Stoics valued physical fitness alongside mental discipline. They believed in maintaining a strong body to support a strong mind. Exercising daily, whether through running, lifting weights, or engaging in sports, helps you feel better physically and mentally, making it easier to face life’s challenges.

  Practice: Incorporate daily exercise into your routine, focusing on activities that strengthen both body and mind. Even a short session can help you maintain discipline and energy throughout the day.

  5. Meditate on Mortality

  The Stoics practiced Memento Mori—the reminder that death is inevitable. Reflecting on mortality reminds you not to waste time and to live each day with urgency and intention. This contemplation brings clarity and helps you prioritize what matters most.

  Practice: Each day, reflect on your mortality. Use it to fuel your motivation and remind yourself to focus on meaningful actions. Live each day as if it could be your last, ensuring you don’t postpone important decisions or tasks.

• Stoic-inspired approach to help you reach any goal:

  1. Start Small

  Progress is rarely immediate, and grand accomplishments often begin with modest, consistent efforts. As the Delian ship-owner and Seneca highlight, the most challenging part of any endeavor is the beginning—the first small steps. But once momentum builds, progress becomes easier and compounds over time.

  Action Step: Break your goal into the smallest, most manageable tasks. Focus on completing just one small thing today. Over time, these efforts will accumulate and multiply.

  2. Be Consistent

  Daily, incremental work is key. The Stoics believed that great accomplishments come from sticking to your routines, habits, and principles over a long period. One small gain per day may seem insignificant, but compounded over months and years, it leads to profound outcomes.

  Action Step: Develop a routine that supports your goal. Set aside time each day, no matter how small, to work toward it. A consistent habit—even 5–10 minutes daily—keeps you moving forward.

  3. Focus on the Present

  Don’t get overwhelmed by the enormity of your end goal. Instead, focus on what you can do right now, today. Marcus Aurelius advised taking away "one good thing" each day—whether it’s a small insight, a decision, or a habit that brings you closer to your objective.

  Action Step: Concentrate on what you can control in the present moment. Don’t obsess over future results—focus on the task at hand.

  4. Reflect and Adjust

  As Seneca suggested, wisdom is built through reflection and learning. Each day, aim to improve in some small way, digest a useful insight, or adjust your actions based on what you learn.

  Action Step: End each day by reflecting on your progress. What did you learn? What worked well? How can you improve tomorrow? Journaling is a powerful tool for this reflection.

  5. Build Resilient Habits

  Your daily actions determine your long-term success. It’s easy to dismiss small actions as unimportant, but the Stoics stressed that consistency and habits are the foundation of all accomplishments. Whether it’s your health, your career, or your relationships, small habits shape who you become and what you achieve.

  Action Step: Commit to building strong habits that align with your goals. Don’t make excuses for skipping them; they are the building blocks of your success.