How to Grow From Doing Hard Things | Michael Easter

Michael’s work emphasizes that while modern life offers unprecedented comfort, it also presents challenges to our nervous system, which evolved in environments of constant physical and mental challenge. The conversation explores practical ways to implement these ideas, tailoring them to individual lives, and highlights the importance of doing hard things regularly to grow mentally stronger and live with gratitude.

Evolutionary Mismatch: Modern Life vs. Ancient Nervous Systems

Michael explains that humans evolved in environments where life was inherently uncomfortable and physically demanding. Our ancestors spent nearly all their time outdoors, walking long distances—often carrying heavy loads like children, tools, or hunted animals—and enduring temperature extremes. This constant physical effort and exposure to discomfort were essential for survival.

In contrast, modern life has removed many of these challenges. Food is abundant and easily accessible, physical activity is minimal, and environmental conditions are controlled for comfort. While this shift is beneficial in many ways, it creates an evolutionary mismatch. Our brains and bodies are wired to conserve energy and seek comfort, but in today’s world, this wiring can lead to inactivity, overconsumption, and mental health issues. The natural inclination to do the easiest thing now backfires, making it crucial to intentionally reintroduce discomfort and challenge into our lives.

The Importance of Outdoor Exposure and Natural Environments

The conversation highlights the critical role of spending time outdoors, which was the natural environment for human evolution. Being outside exposes us to natural light, fresh air, temperature variations, and green spaces, all of which have psychological and physiological benefits. Michael points out that when people are confined indoors, especially in artificial environments, negative psychological effects can arise.

Exercise is used as an example of a modern invention designed to compensate for reduced physical activity in daily life. Unlike natural movement, exercise in gyms or on treadmills often lacks the unpredictability and sensory richness of outdoor activity. Running on a trail, for instance, requires mental engagement to navigate uneven terrain and changing conditions, which adds cognitive and emotional benefits beyond mere physical exertion. This connection to nature and movement is fundamental to mental well-being.

Mental Health Benefits of Movement and Forward Ambulation

Andrew Huberman adds a neurobiological perspective, discussing how forward movement—walking, running, or cycling—suppresses activity in brain areas involved in fear, such as the amygdala. This suppression can reduce anxiety and promote calmness, which may explain why outdoor movement feels so restorative compared to treadmill running or sedentary behavior.

This phenomenon is linked to therapeutic practices like EMDR (Eye Movement Desensitization and Reprocessing), where lateral eye movements mimic the effects of walking and help process trauma. The evolutionary advantage of this calming effect during physically demanding activities like persistence hunting is clear: it enables humans to face danger with reduced fear, increasing survival chances. The mental and emotional benefits of movement outdoors are thus deeply rooted in our biology.

Embracing Discomfort: The 2% Rule and Daily Challenges

Michael introduces the concept of the “2% rule,” based on a study showing that only 2% of people take the stairs when an escalator is available, despite knowing the health benefits. This illustrates how humans are wired to choose the easiest option, even when a slightly harder choice would improve well-being.

To counteract this tendency, Michael encourages people to intentionally choose the slightly harder path in daily life—whether it’s taking the stairs, carrying groceries, or walking while on a phone call. These small acts of added effort accumulate, improving physical health and mental resilience. The key is to find manageable ways to introduce discomfort regularly, making it a habit rather than a chore.

The Power of Boredom and Reflection

Boredom is framed as an evolutionary signal indicating diminishing returns from current activities, prompting us to seek new challenges or experiences. In modern life, boredom is often immediately escaped through screens and digital distractions, which provide effortless stimulation but little meaningful engagement.

Michael advocates for embracing boredom as a space for creativity and reflection. By sitting with boredom—whether standing in line without a phone or spending quiet moments alone—people can access deeper thoughts and novel ideas. This mental downtime is essential for problem-solving and emotional processing, and it contrasts sharply with the constant noise of digital life.

The Concept of Misogi: Annual Hard Challenges

Misogi, a concept popularized by Marcus Elliot, is described as a modern rite of passage involving an annual challenge that pushes a person to their limits with about a 50-50 chance of success. The goal is to confront and surpass perceived personal edges, leading to profound self-discovery and growth.

Michael relates misogi to traditional rites of passage found in many cultures, where young people undergo difficult trials to transition into more capable, confident adults. The experience of overcoming such challenges reshapes one’s narrative and identity, fostering resilience and a broader perspective on life’s difficulties. Importantly, misogi is not about perfection or punishment but about meaningful struggle and learning.

Addiction, Dopamine Dynamics, and Healthy Investment

A central theme is the distinction between spending dopamine and investing dopamine. Dopamine, a key neurotransmitter for motivation and reward, can be depleted through compulsive, low-effort behaviors like endless scrolling or substance abuse, leading to addiction and reduced baseline motivation.

Conversely, investing dopamine involves engaging in effortful, meaningful activities that yield long-term benefits—exercise, creative work, social connection, and reflection. This investment builds resilience and enriches life. Michael and Andrew emphasize that addiction narrows the range of pleasurable experiences, while healthy dopamine dynamics expand it, allowing for greater satisfaction from diverse sources.

Rucking and Weighted Walking: Reclaiming Evolutionary Movement

Michael discusses rucking—walking with a weighted backpack—as a uniquely human form of exercise that combines cardiovascular and strength training. Humans evolved not only to run long distances but also to carry heavy loads, such as hunted animals or gathered food, which shaped our physiology.

Unlike running or gym workouts, rucking engages stabilizing muscles and skeletal systems in ways that modern life often neglects. It burns more calories per mile than running and preferentially burns fat. Starting with manageable weights and gradually increasing allows people to safely incorporate this ancestral movement pattern, improving fitness and reconnecting with evolutionary roots.

The Role of Community and Social Connection

The conversation underscores the importance of belonging to communities, whether through shared interests like music, sports, or recovery groups. Michael shares stories of how identifying with groups—online or in person—provides social support, accountability, and a sense of identity that enhances mental health.

While online communities can be valuable, the best outcomes arise when these connections translate into real-world interactions. Meeting people face-to-face fosters empathy and breaks down the dehumanization often seen in digital spaces. The power of community is a vital component of a fulfilling life and a counterbalance to the isolating effects of modern technology.

Structuring Days Around Effort and Relaxation

Michael and Andrew explore the idea of structuring one’s day to embrace effortful, challenging activities in the morning and daytime, followed by relaxation and social connection in the evening. This rhythm aligns with natural circadian patterns and dopamine dynamics, optimizing productivity and recovery.

Michael shares his personal routine of waking early to write for several hours, a mentally demanding task requiring focus and persistence. Evenings are reserved for unwinding with light entertainment and social time, allowing the brain to reset. This balance between hard work and restorative downtime is essential for sustained well-being and creative output.

The Future: Mental Health, Adventure, and Meaning

Looking ahead, Michael reveals that his next book will extend the themes of "The Comfort Crisis" into mental health, exploring why people feel more neurotic despite living in an objectively better world. He aims to offer a case for adventure and challenge as antidotes to modern malaise.

The conversation closes with a shared commitment to continue embracing hard things daily, whether through physical challenges like kettlebell carries or intellectual pursuits. Michael’s work inspires a life philosophy centered on intentional discomfort, meaningful effort, and deep connection, offering a roadmap for thriving in today’s complex world.