What do Steve Jobs, Friedrich Nietzsche, and Aristotle have in common?

They all used walking as their secret tool for breakthrough thinking.

Jobs held his most important meetings on foot. Nietzsche declared, “All truly great thoughts are conceived while walking.” Aristotle taught his students while strolling through the Lyceum, creating the Peripatetic School—literally “the walking philosophers.”

They understood what neuroscience now proves: Walking doesn’t just move your body—it rewires your brain.

Today, I’ll show you a technique that magnifies these benefits.

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (10.0/10)

When you walk, your brain lights up like a neural fireworks display. 

Stanford researchers found that walking boosts creative output by 60%. It’s no coincidence your best ideas arrive mid-stride.

We inherited the 9-to-5 schedule from factory floors. It’s time we recognize that knowledge work isn’t factory work. Walking isn’t a break from thinking—it’s how thinking happens. Movement creates connections.

There’s a way to take these benefits to the next level—and it comes from Japan.

---

Setup (9.5/10)

At Shinshu University, researchers pioneered Interval Walking Training (IWT)—a deceptively simple method that outperforms steady-pace walking for both fitness and cognitive performance. (My friend Dan Go created a great video on this.)

The protocol:

• Warm up: 2-3 minutes of easy walking
• Push: 3 minutes at 70% effort (brisk pace—you can speak but not sing)
• Recover: 3 minutes of gentle walking
• Repeat: Complete 5 cycles (30 minutes total)
• Cool down: 2-3 minutes of easy walking

That’s it. Alternating intensity unlocks greater endurance, sharper focus, and a brain that hums with fresh ideas.

---

Maintenance (7.5/10)

Research suggests IWT at least four times per week. Here’s how I’ve woven it into my life:

• Walking meetings: Schedule them regularly—with colleagues, or as solo strategy sessions.
• Walking pad + standing desk: An under-desk treadmill rescued my winters in Vermont. I use mine on calls or during writing sessions. The one I bought isn’t available anymore, but this model looks similar. (Not affiliated, just worth sharing.)
• Mental block reset: Stuck? Don’t grind harder—walk it off. I hit a wall writing this newsletter, took a quick walk, and the clarity I needed finally arrived.

BRINGING IT HOME

Our ancestors used to hunt mammoths. Today we sit for 8 hours, then watch screens for 3 more (on average). 

We’ve engineered walking out of modern life, then wonder why we feel foggy and fatigued.

The world’s greatest thinkers knew something we’ve forgotten: The path to clarity isn’t found at your desk. It’s discovered on your feet.

So here’s my challenge: Don’t postpone that walk. Your breakthrough today might not be waiting in your inbox. It might be just three blocks away.

All systems go,

---

Another Way I Can Help

Archimedes: Get the proven systems, resources, and community to 10x your personal brand on LinkedIn.