5 Ways I Reduce Stress During the Day — Lessons From the Hoffman Process, Stoicism, and the Kitchen

August 14, 2025

Stress used to feel like a constant companion in my life — the kind that quietly follows you from morning to night, tightening your shoulders, speeding your thoughts, and clouding your focus. It wasn’t until I attended the Hoffman Process and dove deeper into Stoic philosophy that I began to see stress differently: not as an inevitable force, but as something I could meet with awareness, tools, and even grace.

Today, I want to share five daily practices that help me reduce stress and stay grounded — no matter what’s on my plate.

1. Start the Day With Centering — Not Scrolling

One of the simplest yet most profound shifts I learned at the Hoffman Process was the power of starting my day intentionally. Instead of reaching for my phone, I spend my first 10 minutes in stillness.

I place my feet on the ground, close my eyes, and breathe deeply into my belly.
I silently check in: How do I feel? What do I need?

This is my way of setting my own emotional tone, rather than letting the outside world set it for me.

2. Practice the Pause — A Stoic’s Secret Weapon

The Stoics taught that we can’t control events, only our response to them. One technique I use throughout the day is what I call the three-breath pause:

When stress hits — a tense email, a missed deadline — I take three slow, deliberate breaths before doing anything else.

This pause interrupts reactivity, clears my mind, and gives me space to choose a response instead of reacting impulsively.

3. Eat to Stay Balanced, Not Just Full

Food is a powerful stress modulator. A predominantly whole-food, plant-forward diet keeps my blood sugar stable, supports my nervous system, and fuels my brain.

Here’s what I aim for:

Complex carbs (like quinoa, oats, sweet potatoes) to provide steady energy
Healthy fats (avocado, walnuts, chia seeds) to feed my brain and reduce inflammation
Leafy greens and colorful vegetables for vitamins, minerals, and antioxidants
Hydration — because even mild dehydration can heighten stress levels

The fewer spikes and crashes in blood sugar, the steadier my mood and focus.

4. Reset Your Nervous System Midday

At Hoffman, we practiced what they call cycling energy — releasing pent-up tension in both body and mind. For me, that means building in a 5-minute movement break at least once in the middle of the day:

Step outside and walk briskly
Stretch my chest and shoulders
Shake out my arms and hands to release tension

This small reset often gives me more energy than another coffee

5. End the Day With Reflection

Before bed, I practice a Stoic-inspired review:

What went well today?
Where did I let stress get the better of me?
What can I do differently tomorrow?

This isn’t about self-criticism — it’s about self-awareness. Over time, this reflection helps me spot patterns and approach tomorrow with more intention.

The Takeaway

Stress isn’t something we eliminate; it’s something we learn to meet with steadiness. By combining mindful presence from the Hoffman Process, resilience from Stoicism, and balance from a nutrient-rich diet, I’ve found a way to move through my days with more calm, focus, and clarity.

You don’t have to do all five at once — try one, see how it feels, and build from there. Over time, you’ll find your own rhythm, just as I’ve found mine.