State, Story, Strategy
Change your physical state before rewriting the story and choosing action
- Difficulty
- Easy
- Time to result
- ~days to results
- Steps
- 5
- Confidence
- 99%
Ferriss describes a sequence he wrote at the top of his journals: state leads to story, which leads to strategy. Going directly to strategy while viewing the world through a low-energy, gray state tends to produce a disabling account of the problem and ineffective options. The intervention begins physically: a cold shower, jumping jacks, pushups, or another safe action that moves energy upward. From that altered state, the person examines the story being told about the situation and looks for a more enabling interpretation before selecting what to do. The framework does not deny the underlying problem or substitute movement for medical care. It changes the conditions under which ordinary decisions are made, especially during a difficult but still functional period.
Origin
Ferriss attributes the sequence to something he learned from Tony Robbins and says he wrote it at the top of his journals.
Core principles
- 01State shapes the story used to interpret a problem
- 02The story constrains which strategies feel possible
- 03Low-energy problem solving often produces disabling narratives
- 04A small physical intervention can improve the starting conditions
- 05State work precedes strategy rather than replacing it
How to run it
- 1
Identify the state
Notice whether energy is low, agitated, or otherwise likely to distort immediate problem solving.
Pro tip Name the state without judging yourself for having it.
Watch out Acute risk of self-harm requires immediate professional or emergency support.
- 2
Interrupt physically
Use a safe, brief physical action such as jumping jacks, pushups, or a cold shower to shift energy.
Pro tip Choose the smallest intervention you can actually perform.
Watch out Do not use an unsafe intervention or ignore medical limitations.
- 3
Surface the story
Write or say the narrative your mind is using to explain the problem after the state change.
Pro tip Listen for absolute claims such as always, never, or impossible.
Watch out A story can feel true without being a complete account of the situation.
- 4
Find an enabling account
Reframe the situation enough to reveal agency, support, or a next step without pretending the difficulty is absent.
Pro tip Aim for a slightly brighter tint, not forced optimism.
Watch out Do not turn reframing into denial.
- 5
Select the strategy
Only now decide what action, conversation, or support should come next.
Pro tip Choose one concrete action that fits the improved story.
Watch out State change improves the decision context; it does not guarantee the strategy is correct.
In the wild
A person notices that a low-energy morning is producing the story that they have never solved this kind of problem. They do a brief set of jumping jacks, write down the narrative, and then identify one person they can ask for help before choosing the next action.
→ The strategy is selected from a more enabling state without denying the underlying difficulty.
Common mistakes
Jumping straight to strategy
A low-energy state can generate a disabling story that makes the available strategies look narrower and less effective.
Using reframing as denial
The objective is to improve the decision context, not to pretend a serious problem or clinical condition does not exist.
Is it for you?
Best for
Functional but low-energy moments when a brief physical state change is safe and can precede ordinary problem solving.
Not ideal for
Acute suicidal ideation, medical emergencies, or conditions requiring immediate professional care rather than self-help.
From the transcript
“What happens to many people who are depressed or anxious or whatever is they sit down and they try to figure out how to fix…”
“before you jump to the strategy, like the what to do, the how to fix, have you addressed the state?”
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