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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 worker to get the kids to school.

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.

Hello, it is Matt and Alice from British Scandal here and we wanted to let you know that this season we are very excited to be covering the Cambridge Spies.

It's got everything you could possibly want from a series of British Scandal, treachery in the establishment, overconfident public schoolboys, and strange meetings on park benches.

Check, check, and double check. You can search and follow British Scandal wherever you listen to podcasts, or listen early and add free via the 1D plus subscription in Apple Podcasts or the 1D We app.

Hey, I'm Cassie Depeckle, the host of Wunderies Against the Odds. In our next season, Amelia Earhart wants to make history by flying across the Atlantic alone, but brutal weather and malfunctioning equipment could leave her lost its sea.

Listen to Against the Odds on Amazon Music or wherever you get your podcasts.

Hey, it's Ryan Holiday. Welcome to a very special episode of the Daily Stoke Podcast. We're going to do a deep dive here on a singular topic at length.

And it's an important one. I think one of the most essential practices of all of Stoke philosophy and I think life itself, something I built each one of my own mornings around talking about journaling.

So today's episode, we're titled the Art of Journaling, how to start journaling, the benefits of journaling, and so much more. And this is a timeless art, I would say, and as you'll hopefully see.

So journaling is not just a little thing you do to pass the time to write your memories down, although it can be. It's really a strategy that has helped brilliant and powerful and wise people become better at what they do.

Oscar Wilde, Susan Sontag, W.H. Aud and Queen Victoria, John Quincy Adams, Ralph Waldo Emerson, Henry David Thoreau, Virginia Wolf, Joan Diddy, and John Steinbach, Sylvia Plath, Sean Green, Mary Chestnut, Brian Coppoman, and Nes Ninn, Franz Kafka, and Ben Franklin.

So all of these were journalists just to name a few. And it was for them as so many others, what Foucault called a weapon of spiritual combat, a way to practice their principles to be creative and purge the mind of agitation was part of who they were, and it made them who they were.

So you better too, whether you're brand new to the concept of journaling or you've journaled in the past and have fallen out of practice. Today's guide to journaling should give you everything you need to know to help make journaling one of the best things you do this year and beyond will learn not only how to journal, but the benefits of journaling, the famous journalists of the last 2000 years, the best journals to use in more. And let's get right into it. So the benefits of journaling and it's true. There's a bunch of scientific based benefits to this.

According to a study conducted by the Harvard Business School participants who journaled at the end of each day had a 25% increase in performance when compared to a control group that didn't as the researchers conclude our results reveal reflection to be a powerful mechanism behind learning confirming the words of the American philosopher psychologist and educational reformer John Dewey.

We do not learn from experience. We learn from reflecting on experience. So that's why for me, I tried to journal in the morning and then also in the evening, it's this sort of push and pull.

Another study by Cambridge University found that journaling helps improve well being after traumatic and stressful events participants were asked to write about events for 15 to 20 minutes and that resulted in improvements in physical and psychological health.

Look, one of the ways to get something off your shoulders or off your mind, I think is to get it out on the page.

We've also seen a Stanford University study that found improved communication skills. There's a critical relationship between writing and speaking and writing reflects clear thinking and in turn improves communication.

A study by the Journal of Social and Personal Relationships found that writing focused on positive outcomes and negative situations decreases emotional stress. I found this myself.

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