Take More Walks

What is it?

Taking more walks means intentionally incorporating short walking sessions into your daily routine—whether it's a morning stroll, a midday break, or an evening walk around the block. This hack isn't about hitting step goals or training for a marathon. It's about using walking as a simple, accessible tool to reset your mind, boost your energy, and break up sedentary patterns.

Unlike structured exercise, walks don't require special gear, a gym membership, or even much planning. They're low-friction, flexible, and can fit into almost any schedule. Even a 10-minute walk can shift your mental state and improve your day.

How does it work?

Walking triggers a cascade of physiological and psychological benefits. Physically, it increases blood flow and oxygen to your brain, which enhances cognitive function and alertness. Movement also stimulates the release of endorphins and other mood-regulating neurotransmitters.

Mentally, walking provides a break from focused work and screen time, allowing your default mode network—the brain's "background processing" system—to activate. This is why solutions to problems often appear during walks. The rhythmic, automatic nature of walking frees up mental bandwidth for creative thinking and reflection.

Additionally, walking outdoors exposes you to natural light, which helps regulate circadian rhythms and improve sleep quality. Even walks in urban environments offer a change of scenery that can reduce mental fatigue.

Why adopt it?

Walking is one of the highest-return, lowest-effort habits you can build. It improves cardiovascular health, supports weight management, and reduces the risk of chronic diseases—all without the intimidation factor of intense workouts.

For productivity, walking is a creativity and problem-solving superpower. Studies show that walking boosts creative output by up to 60% compared to sitting. It's also an effective stress management tool, lowering cortisol levels and providing mental space to process emotions.

Walking builds momentum. Unlike habits that require willpower or complex setups, a walk is easy to start, which makes it a gateway to other positive changes. It's also socially flexible—you can walk alone for solitude, with a friend for connection, or during a phone call to multitask effectively.

How to adopt it (First steps)?

Start ridiculously small. Commit to just one 10-minute walk per day. Choose a time that works consistently—after breakfast, during lunch, or before bed. Focus on consistency over distance or duration.

Anchor it to an existing habit. Pair your walk with something you already do daily, like your morning coffee or the end of your workday. For example: "After I close my laptop at 5 PM, I immediately put on shoes and walk for 10 minutes."

Remove friction. Keep walking shoes by the door. If weather is unpredictable, have a backup plan like walking in a mall, around your office building, or even up and down stairs. Make it as easy as possible to just go.

Track it simply. Use a basic habit tracker, calendar checkmarks, or your phone's step counter. The goal isn't to obsess over metrics but to build awareness and maintain your streak.

Gradually expand. Once the habit feels automatic, add time or frequency. Try a second walk, extend your route, or explore new neighborhoods. Let the habit grow naturally without forcing it.

Challenges and how to overcome them

"I don't have time". Start with 5 minutes. You can almost always find 5 minutes, and once you're moving, you often naturally extend it. Walking can also replace other activities—take calls while walking, or walk instead of scrolling social media.

"The weather is bad". Have an indoor backup: walk inside your building, do laps in a hallway, or invest in a small umbrella. Some people find rainy walks refreshing with the right gear. Reframe weather as variety, not a barrier.

"I get bored". Use walks for something you enjoy: listen to podcasts, audiobooks, or music playlists. Practice mindfulness by focusing on your surroundings. Vary your routes to keep things interesting, or walk with a friend for conversation.

"I forget to do it". Set a daily phone reminder or calendar block. Lay out your walking shoes the night before. Build in accountability by inviting someone to join you or publicly committing to a walking streak.

Supporting apps/tools

Step counters: Most smartphones have built-in step tracking (Apple Health, Google Fit) that provides basic feedback without extra apps.

Habit trackers: Apps like Streaks, Habitica, or Done help you build and maintain walking streaks with visual progress.

Podcasts and audiobooks: Spotify, Apple Podcasts, Audible, and Libby turn walks into learning or entertainment time.

Walking apps: MapMyWalk and Walkmeter track routes and distances if you want more detailed metrics. Charity Miles donates to causes based on your distance.

Analog alternatives: A simple paper calendar with daily checkmarks works perfectly. Some people use a jar of marbles—move one from "to-do" to "done" after each walk.