podrias transcribir en spanish el siguiente texto Por favor trata de igualar la extension del texto original, por favor genera la respuesta completa, evita los simbolos * y solo respondeme con lo que pedi, por favor omite cualquier texto adicional de tu parte en la respuesta, por ejemplo 'claro aqui esta la respuesta' 'estimado usuario' 'la traduccion seria' 'Aquí tienes la traducción en español:' etc.
 I wake up I don't touch my phone I spend
some time outside with my kids and then
the next thing I do is I sit down with
my
[Music]
journals so I've been journaling off and
on for most of my life you know I
started when was a kid I would stop I
would get started like a lot of people
it was a habit that I knew was important
but it just never really stuck I
remember I was visiting uh my friend
Casey neistat and he had all these
amazing journals like years and years of
his creative thinking on shelf in his
office and I was like that's so cool I
was like I wish I'd done that and he
said why don't you just start now and I
remember I bought this m this is when
journaling really stuck for me and it's
become part of my morning routine I'm
Ryan holiday I've written now 11 or 12
books I don't even know about stoic
philosophy I've been lucky enough to
speak all over the world to the NBA the
NFL Special Forces and sitting Senators
but I've been on this philosophical
Journey this journey through stoicism
for a decade and a half now and a huge
part of that Journey has been journaling
in fact you could really argue that
stoicism and journaling are inseparable
from each other um and actually in two
or 3 days I will be starting my fourth
goar around of the daily stoic Journal I
know it's a little weird to do your own
journal but it's basically just a prompt
each day like uh uh how am I preparing
in the offseason for what what is to
come and you reflect on that in the
morning in the evening how can I see
these difficulties as a lesson and a
test um so each day there's a question
and you explore that question and I'd
use uh usually a blank Journal too I
have a gratitude Journal I have uh this
one line a day Journal I have a bunch of
different journals I do but I've been
doing this now for a long time and I've
been studying some of the great
journaling practices of creative people
and leaders and thinkers and
philosophers of course so today's
episode I want to give you a bunch of
secrets to being a great journaler to
getting the most out of your journaling
practice here we
go the first lesson I would give anyone
about journaling is like just start
don't stress about tools don't stress
about time don't stress about how much
how little should you read it like just
do it right actually one of the journals
that I love I love this one line a day
Journal it was helpful for me when I was
getting started cuz it's just you write
you just write one thing every day I've
done one line a day now for five years
I'm almost finished with this um but the
idea is everyone has time and The
Willpower to write one sentence a day so
don't start by saying oh I want to write
you know 10 pages or I want to spend 30
minutes journaling just like with
meditation don't start with an hourong
solo meditation start with 1 minute or 5
minutes right start really small so the
idea is to build the Habit build the
momentum
uh get into it make it a habit uh and
then you can build so I started with
something like the on line a day journal
or the daily Stoke Journal is is an easy
one too cuz it's prompt the five minute
Journal is great you've got five minutes
you know so do something that helps
build the practice maybe just start a
workout Journal just log your workouts
or a reading journal or a food journal
like start something that's more of a
practice um and then it's it's it's
building the skill The Willpower for you
to do it on an ongoing
basis Walter Isaacson when he was
writing his epic biography of Steve Jobs
talked about how they went and they
tried to find a bunch of old documents
and journals that uh Steve Jobs had done
on one of the early macintoshes and even
Steve Jobs with all his Computing genius
and access to the best programmers and
you know designers and engineers in the
world couldn't manage to get these files
off this Old Mac and Walter Isaac was
joking about how absurd that was you
know you couldn't access these files
that were just uh you know a decade a
couple decades old at most and yet he
could spend hours pouring over the
journals of Leonardo da Vinci don't
think of journaling as this epic thing
but but it also is important and and
there's something important about doing
it on physical paper I think it's good
to be free of devices anyway to have
something that's not digital but I just
love the idea that you know 6 700 years
later or whatever Da Vinci's journals
are still legible and usable but things
that you did two iPhones ago are lost to
all
time epic tius says every night keep
thoughts like these at hand write them
read them aloud talk to yourself and
others about them I think this is an
important part stoicism isn't this thing
that you just absorb one time and that's
just in your brain and you have it
forever It's actually an ongoing process
an engagement with the ideas over and
over again one of the criticisms of
Marcus aurelius's meditations by
academics who don't get this is that
it's kind of repetitive it's repetitive
sure but he was doing it over a long
period of time he might have wrote one
entry and then another one 7 years later
it could have been s days apart but this
is what he needed this is what he was
struggling with he wasn't writing the
journal for you uh he was writing them
for himself and actually in cidian
that's uh what we what survives to us
from epic cheetus it it's this idea of
at hand it's it's their for you it's
almost like a weapon so when you think
of journaling don't think of it as
putting down your thoughts necessarily
for history performing for history
although that could be cool depending on
what you're experiencing but think about
it also as a process that you are
engaging in even though I know about and
write about stoicism I also explore it
privately in my journal every day
because I need reminders of the ideas
and spending time with them writing them
down reminding myself of them keeping
them at hand as epic said says uh is a
hugely beneficial exercise for
me I'm sure many of you uh read Anne
Frank's diary when you were in school or
you've heard of it um you think about
how insanely stressful and scary that
would be it'd be insanely stressful and
scary to be a 13-year-old girl let alone
locked in an attic with your parents and
another family worried about what's
happening in the world but she has this
great line in her diary that I think
about she says paper is more patient
than people instead of vomiting your
thoughts on your employees on your
friends on your co-workers on the driver
in front of you who's taking forever um
put it on the page the page is forgiving
and patient it keeps Secrets it doesn't
care doesn't care if you're
contradicting yourself it doesn't care
if you're being uh a baby it doesn't
care if you're whining just put it down
on the page the page will help right and
I love the idea of having distance
between you and your thoughts part of
the reasons we're worked up and anxious
and stress is that we're trapped in in
our heads with all this stuff right and
you get it out and you see it from a
distance and you go I don't even agree
with my own thoughts here right I don't
even like this I'm not going to choose
to carry this around so putting it down
on the page is just really
important what's really interesting
about philosophy is that that's what
Marcus aurelius's meditations was it's
one of the few philosophical books that
we have that wasn't published as a book
he wasn't the the most powerful man in
the world wasn't writing what he thought
he was writing what he felt he needed to
know for himself and it's only a
complete accident that this work
survives to us he'd probably be
mortified that we're reading his his
diary or Journal but he's dead so it
doesn't matter um the the point is it
it's philosophy is not just this thing
you read about one time and understand
it's an active practice it's something
you're doing with yourself it's a
dialogue with oneself I talked about the
missile crisis a little bit um what I
think is so fascinating about the
Missile Crisis is that we have Kennedy's
Doodles and notes from the missile
crisis on legal pads he would write
these things to himself sort of
reminders he would write missile missile
missile he' write consensus consensus
consensus he was journaling out working
out what he was thinking as he was
thinking it journaling is not the only
way to do this I know people that doodle
in the morning or sketch that but the
point is to have kind of a a a creative
practice um where there are very low
stakes and it's just sort of a getting
the juices flowing uh Julia Cameron
calls U morning Pages a sort of a form
of spiritual windshield wipers and I
really like that analogy Kennedy really
liked uh boating and so he drew these
pictures of sailboats you can imagine in
the entire world is about to blow itself
up if and if he's not careful he's going
to contribute to that the the idea of of
just getting out of that zooming out
think sort of calming his mind you can
see what how valuable and important that
would be think about the stresses of the
Missile Crisis it makes sense why he's
riding on he he wants to dump out his
anger and his frustration and his fears
and the ideas that he's
workshopping where there are low stakes
so he can perform better where there's
really high stick so I think journaling
is a really important part of it if you
want to learn more about stoic
philosophy totally for free you can sign
up for a daily stoic email it's one free
email every morning the best of stoic
wisdom daily stoic.com slil
[Music]