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Welcome to the weekend edition of the Daily Stoic. Each weekday we bring you a meditation inspired by the ancient Stoic, something that can help you live up to those four Stoic virtues of courage, justice, wisdom and temperance.

And here on the weekend we take a deeper dive into those same topics. We interview Stoic philosophers, we reflect, we prepare, we think deeply about the challenging issues of our time.

And we work through this philosophy in a way that's more possible here when we're not rushing to work or to get the kids to school, when we have the time to think, to go for a walk, to sit with our journals and to prepare for what the future will bring.

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Many of us assume that happiness is something that happens to us that it's a matter of luck. But what modern science has shown is that in fact happiness is not some unalterable factory setting. It's actually a skill that you can train.

And if I do say so myself, my podcast is a great place to learn how to train this skill. Hello, I'm Dan Harris, host of the 10% happier podcast every week. I speak with meditation gurus, top scientists, even the odd celebrity about how to do life better.

I recently traveled 7000 miles to spend two weeks in the orbit of his holiness, the Dalai Lama, probably the world's most famous meditator and happiness guru.

While we were on the ground, we saw so many surprising and fascinating things go down that we decided to do something we've never done before to produce a five-part audio documentary.

Kick off your year with the Dalai Lama's Guide to Happiness, a special series from the 10% happier podcast. Follow 10% happier wherever you get your podcasts, and you can listen early and add free on the Amazon Music or Wundry app.

Hey, it's Ryan Holiday. Welcome to another episode of the Daily Stood Podcast. Today's guest is someone who has a daily impact on my life because I see something actually two things on my desk every day that are directly attributed to him.

And you may have even heard of him in my book, Stillness is the key and the few living figures, I guess, in that book. But Dr. Jonathan Fader is a renowned sports psychologist, just one of the absolute best in the world to work with the New York Mets, the New York Giants, Major League Baseball.

He's the co-founder of the Union Square Practice and Mental Health Center and sports strata of performance, coaching group, both located in New York City. He's worked with the New York City Fire Department, countless other groups, including some guests on this podcast as well.

I won't blow up their spot, but he is the dude in mental sports performance. And I talk about him in Stillness is the key when I'm talking about the importance of sort of plate discipline, which I, which I have to say.

I've talked to him about a bunch of time, but he also talks about in his great book, Life as Sport. But Dr. Fader, we met a few times in New York City, he was an early reader of my books, he spread them around in sports, which I really appreciated.

But I came by, I visited his practice and we got to know each other. And I was talking to him about something I was struggling with, which is I struggled to say no to things.

You get so many opportunities, it's hard to say no. And he sent me this picture of Dr. Oliver Sachs, and it's Dr. Sachs at his desk in his office with a giant sign that says no behind him.

So now I have a picture of somebody in their office with a picture of a sign that says no, but it's a reminder to me of what I need to say no to, so I can say yes to the things that matter, which is my work, which is this podcast, which is my family, which is my health, not random inquiries from people I don't know to do things I don't want to do.

And I remember when we were talking about this a little bit more, Fader would also had me write on a note card, like some questions to ask myself when I'm struggling with whether they say yes or no, he says, you know, well, I care about this in five years.

I care about this when I'm older, what's the consequences of saying no, and I at this note card is taped to my monitor.

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