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#438 Brad Stulberg - The Way of Excellence

Jan 29, 2026

Guest

Brad Stulberg

Brad Stulberg, author focused on wellbeing and sustainable high performance, shares ideas from his new book. He explores what excellence looks like for everyday people. Short takes cover fulfillment versus fleeting happiness. He talks about choosing meaningful stress, designing environments and community to support growth, and the dangers of “internet brain” and zombie burnout.

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INSIGHT

Excellence Is Value-Aligned Engagement

Excellence means deep engagement with something that aligns to your values and goals.
That pursuit yields lasting fulfillment rather than fleeting happiness.

insights

INSIGHT

Happiness Tube Reveals Meaning Trumps Pleasure

The 'happiness tube' thought experiment shows perpetual engineered pleasure is unattractive.
People prefer messy, meaningful lives over constant shallow happiness.

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ADVICE

Choose Purposeful Stress, Then Recover

Choose stress voluntarily and attach meaning to it before undertaking it.
Pair that chosen stress with proper recovery to enable growth and adaptation.

Get the Snipd Podcast app to discover more snips from this episode

Defining Excellence for Everyday People

00:38 • 2min

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Fulfillment Versus Happiness

02:14 • 3min

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The Happiness Tube Thought Experiment

04:45 • 5min

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Choosing Meaningful Stress

Stress, Purpose, and Social Inequality

13:07 • 6min

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Hormesis and the Right Dose of Stress

19:09 • 2min

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Deadlifting, Intimacy, and Mastery

21:34 • 4min

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The Mystique of Advanced Progress

25:17 • 4min

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Periodization for Life: Visit God Days

Designing Environments That Support Excellence

33:46 • 3min

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Community Effects and Choosing Your Circle

36:28 • 3min

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Zombie Burnout: Burnout from Emptiness

39:34 • 2min

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Finding Meaning When Work Is Just A Job

41:44 • 3min

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Internet Brain and Protecting Attention

44:25 • 3min

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Books, Groundedness, and Further Resources

• Mentioned in 425 episodes

The obstacle is the way

Ryan Holiday

In 'The Obstacle Is the Way', Ryan Holiday presents a framework for turning obstacles into successes. Drawing from the philosophy of Stoicism and the writings of Marcus Aurelius, Holiday outlines three disciplines: perception, action, and will. He illustrates these principles with historical anecdotes from figures such as John D. Rockefeller, Amelia Earhart, Ulysses S. Grant, and Steve Jobs. The book emphasizes the importance of perception in shaping one's response to obstacles, the need for intentional and creative action, and the cultivation of will to persist through challenges. Holiday argues that by adopting these Stoic principles, individuals can transform their obstacles into opportunities for growth and success.

#923

• Mentioned in 37 episodes

Peak Performance

Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

Brad Stulberg

Steve Magness

Peak Performance uncovers the common principles that drive success in different domains, from athletics to intellectual and artistic pursuits. The book combines stories of top performers with scientific insights into cognitive and neurochemical factors that enhance performance. It teaches readers how to optimize their performance by alternating between intense work and rest, priming the body and mind for productivity, and developing a self-transcending purpose. The authors provide practical advice on managing stress, prioritizing rest and sleep, and setting meaningful goals to avoid burnout and achieve peak performance.

#8418

• Mentioned in 5 episodes

Seven Habits of Highly Successful People

Stephen R Covey

Stephen Covey's 'The 7 Habits of Highly Effective People' presents a principle-centered approach to personal and interpersonal effectiveness. Covey introduces seven core habits, including being proactive, beginning with the end in mind, putting first things first, thinking win-win, seeking first to understand then to be understood, synergizing, and sharpening the saw. The book emphasizes the importance of character ethics over personality ethics, advocating for integrity, humility, and service. Covey illustrates each habit with real-life examples and actionable strategies, providing readers with a framework for achieving personal and professional success. The book's lasting impact stems from its focus on timeless principles and its ability to empower individuals to take control of their lives and build meaningful relationships.

#1614

• Mentioned in 24 episodes

The Way of Excellence

Brad Stulberg

#1014

• Mentioned in 34 episodes

The Practice of Groundedness

A Transformative Path to Success That Feeds--Not Crushes--Your Soul

Brad Stulberg

In this book, Brad Stulberg presents a healthier model for success that counters the 'always-on' hustle culture. Groundedness, the central concept, values presence over productivity, accepts nonlinear progress, and prioritizes long-term fulfillment. The book interweaves case studies, modern science, and ancient wisdom from Buddhism, Stoicism, and Taoism to teach readers how to cultivate a more grounded life. Key practices include accepting where you are, being present, developing patience, embracing vulnerability, building deep community, and focusing on the process rather than outcomes.

#1272

• Mentioned in 29 episodes

Slight Edge

Summary Station Staff

The Slight Edge by Jeff Olson is a philosophy that highlights the importance of making simple daily choices and taking small actions that, when compounded over time, lead to massive outcomes. The book stresses that success is not the result of big leaps or overnight successes, but rather the accumulation of small, almost insignificant actions. It encourages readers to adopt a mindset where they see time as an ally, recognizing that consistent daily disciplines, such as healthy habits, saving, and continuous learning, are crucial for achieving success. The book also emphasizes the importance of faith in the process, as results may not be immediately visible, and the need to base choices on a personal philosophy rather than immediate evidence.

#1641

• Mentioned in 24 episodes

Master of Change

Brad Stulberg

Master of Change offers practical principles for cultivating a resilient mindset called 'rugged flexibility,' empowering readers to adapt, strengthen, and gain wisdom amidst life's constant fluctuations. The book describes change as an ongoing cycle of order, disorder, and reorder, and provides concrete habits and practices to implement this mindset. It emphasizes the importance of reflection, embracing feelings of sadness and loss, and taking productive action during challenges. Stulberg introduces the 4P framework: pause, process, plan, and proceed, to help readers respond effectively to change.

#895

• Mentioned in 37 episodes

Linchpin

Are You Indispensable?

Seth Godin

In 'Linchpin: Are You Indispensable? ', Seth Godin argues that the modern workplace has evolved beyond the traditional roles of management and labor. He introduces the concept of 'linchpins' – individuals who are indispensable to their organizations because they invent, lead, connect others, and create order out of chaos. Godin emphasizes the importance of creativity, passion, and art in one's work, suggesting that these qualities make an individual irreplaceable. The book encourages readers to stop being mere cogs in a machine and instead strive to become artists who bring unique value and meaning to their work and organizations.

#216

• Mentioned in 100 episodes

The Comfort Crisis

Michael Easter

In 'The Comfort Crisis,' Michael Easter explores the idea that modern society's emphasis on comfort and convenience has led to various physical and mental health issues. Easter's journey takes him to diverse locations, including the Alaskan backcountry, Bhutan, and the labs of neuroscientists, to uncover the benefits of living at the edges of one's comfort zone. He discusses the concept of 'misogi,' a Japanese practice involving challenges that push individuals to their limits, and how such experiences can enhance creativity, reduce burnout and anxiety, and increase overall well-being. The book is a call to action, encouraging readers to break out of their comfort zones and reconnect with the natural world and their own potential.

• Mentioned in 636 episodes

Man's Search for Meaning

Viktor Frankl

The book is divided into two parts. The first part recounts Frankl's harrowing experiences as a prisoner in Nazi concentration camps, including Auschwitz, between 1942 and 1945. He describes the inhumane conditions and the psychological and emotional struggles of the prisoners. The second part introduces Frankl's theory of logotherapy, which posits that the primary human drive is the search for meaning, rather than pleasure. Frankl argues that meaning can be found through three main avenues: work (doing something significant), love (caring for another), and suffering (finding meaning in one's own suffering). The book emphasizes the importance of finding purpose and meaning in life, even in the most adverse conditions, as a key factor in survival and personal growth.

Unhinged Habits

Jonathan Goodman

#15228

• Mentioned in 3 episodes

Golf in the Kingdom

Michael Murphy

In this novel, a young man en route to India stops in Scotland to play at the legendary Burningbush golf club. Paired with a mysterious teacher named Shivas Irons, he is led through a round of phenomenal golf, swept into a world where extraordinary powers are unleashed. The story unfolds over a night of adventure and revelation, introducing the reader to Seamus MacDuff, the holy man who haunts a ravine off Burningbush's thirteenth fairway. Murphy's account reveals the possibilities for transcendence that reside in the human soul, drawing the reader into new worlds through this ancient and haunting game.

Brad Stulberg returns to the show to share lessons from his newest book, The Way of Excellence.

In this episode, Brad joins Andrew Coates to explore what excellence actually means for everyday people — not elite performers chasing perfection, but normal humans trying to live well, work with purpose, and avoid burning out in a noisy, overstimulating world.

This conversation unpacks the difference between happiness and fulfillment, the dangers of optimizing life around comfort and dopamine, and why choosing meaningful stress is often the path to a better life.

THIS EPISODE COVERS:

What “excellence” looks like for everyday people

How to set up your environment to support excellence

The critical difference between happiness and fulfillment

Problems with the Happiness Industrial Complex

Why bypassing the pursuit of instant happiness matters

Why stress with purpose is better than stress avoidance

What “Internet Brain” is and why it is harmful

What Zombie Burnout is and how it sneaks up on people

Why progress often feels mystical rather than linear

The role of community in sustained excellence

And much more

Brad’s new book The Way of Excellence is available now, everywhere books are sold.

Instagram: @bradstulberg

CHAPTERS

00:40 Defining Excellence

02:16 Fulfillment vs. Happiness

04:55 The Happiness Tube Hypothetical

10:12 Choosing Meaningful Stress

11:43 The Role of Stress in Growth

21:33 Personal Reflections on Deadlifting

25:17 The Mystical Journey of Progress

27:08 The Addictive Nature of Feedback

27:18 The Mystery of Mastery

27:35 Golf and the Flow State

27:55 Variable Reinforcement and Gambling

28:41 Periodization for Life

29:40 The Value of Novel Ideas in Books

33:46 Setting Up an Environment for Excellence

35:28 The Impact of Community on Success

39:39 Zombie Burnout Explained

40:56 Finding Purpose in Work and Life

44:25 The Dangers of Internet Brain

46:36 Reflections on the Pandemic

47:38 Conclusion and Book Recommendations

SUPPORT THE SHOW

If this episode helped you rethink success, fulfillment, or how you relate to stress, you can support the show by:

Subscribing and checking out more episodes

Sharing it on social media (tag me — I will respond)

Sending it to someone who feels successful but unfulfilled

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