At Growth By Design, we believe intentional choices lead to impactful growth, whether you're shaping a thriving organization or a meaningful life. What if the real secret to creative breakthroughs, emotional resilience, and strategic clarity isn’t about doing something new - it’s about doing something ancient, with intention and insight? Today we explore the powerful yet simple act of walking as a means to drive better creativity, decisions and outcomes.
Walking Is Good For You? Groundbreaking.
I’m not in the business of peddling platitudes. I know “Go for a walk” isn’t exactly a revolutionary idea. Most of us know that walking is good for our health (gotta get your 10K steps per day, right?). But recent science suggests that the act of walking – especially when practiced deliberately – triggers a cascade of cognitive and emotional benefits that sitting, running, or even meditating can’t quite replicate.
An intentional walking practice is more than just movement – it is about getting your brain and body into coherence so you can get out of your own way.
Get nerdy with me for a moment, and you’ll see why some of the world’s sharpest minds swear by a daily walk to unlock their best ideas.
Why Walking Works: Beyond the Obvious
We are meant to move, yet our modern lifestyles have us sitting more than we ever have. We are leaving our best ideas on the table because we are stuck at our desks.
1. Walking and Divergent Thinking: The Brain on the Move
A Stanford study famously found that walking boosts creative output by 60% . But here’s what’s less discussed: walking appears to specifically enhance divergent thinking – the kind of thinking that generates multiple solutions to a problem. This is the engine behind innovation, brainstorming, and visionary leadership.
2. Neuroscience: Bilateral Stimulation and Emotional Processing
Neuroscience research shows that the rhythmic, bilateral movement of walking stimulates both hemispheres of the brain, a process linked to improved emotional regulation and even trauma processing. This is the same principle behind EMDR therapy, which uses side-to-side movement to help reprocess difficult emotions and memories. Want to be more even keeled in your next Board meeting? Want to decompress after that heated executive meeting? Take. A. Walk.
3. Walking as a Default Mode Network Activator
When we walk, especially in nature and without digital distractions, our brain’s “default mode network” lights up. This network is associated with introspection, self-referential thought, and the kind of creative problem-solving that often feels like an “aha!” moment.
Expanded creativity, emotional regulation, and problem-solving capacity all from walking? Yep! It’s no coincidence that some of history’s greatest thinkers – Nietzsche, Darwin, Beethoven, and yes, Steve Jobs – were obsessive walkers.
“When the body is in motion, the mind is free to wander.“
– Oppezzo & Schwartz, 2014
My Best Work Happens Away From My Desk
Here’s my own twist: I’ve cultivated a daily walking practice – one hour, every day, just me. This time is sacred. No calls, no podcasts, no people, no pets, no distractions.
Before heading out, I choose a single problem, idea, or concept to hold in my mind, and then I get walking. Sometimes the solution comes as soon as my feet hit the pavement; other times, it emerges slowly with rhythm of my steps and the world around me.
This isn’t just self-care – it’s where my best work gets done. In fact, most of my most successful client strategies and organizational pivots have been born on these walks. Every idea I have for this blog comes to me mid-stride, somewhere between the noise of the world and the clarity of motion.
“All truly great thoughts are conceived by walking.“
– Friedrich Nietzsche
“I don’t have time to take a walk”
Oof – this is likely a strong signal you really need one – I know it is for me. In the rush of deadlines and digital demands, it’s easy to get stuck – mentally and emotionally. But here’s the truth: We can’t be go-go-go all day long, day in, day out. Walking offers a reset. It’s a chance to step away from the noise, gain perspective, and return with fresh insight. I promise you, you will come back clearer and more productive after a walk than if you stay put at your desk fighting to keep going.
Signals You Need to Take a Walk
How do you know it’s time to step away and walk? It will probably differ for everyone. Here are some signals I’ve learned to trust in my own mind and body:
- Mental Gridlock: When I’m looping over the same problem with no progress. I am stagnated and increasingly frustrated.
- Emotional Noise: When my anxiety, frustration, or overwhelm start to cloud my judgment. As soon I hear my inner thoughts get negative or nervous, I know it is time to step away.
- Creative Drought: When new ideas feel just out of reach. I’m too in the details now to see the bigger picture.
- Decision Fatigue: When every choice feels harder and heavier than it should. Life is simple when you choose to see it that way.
- Physical restlessness: My body listens to my mental signals better than I do a lot of the time. As soon as I notice my body begging for movement through fidgeting, I know it is time to go expend some energy.
My Walk Routine for Maximum Breakthroughs
- Protect the Time: Schedule your walk as you would your most important meeting. Treat it as non-negotiable.
- Go Solo: Walking alone allows your mind to wander and connect dots without external input. Brainstorming is great, but different than the reflective exercise we’re trying to have our brain do through walking.
- Set a Gentle Intention: Hold a question or idea lightly – don’t force it. I try to just enjoy the moment and world around me, knowing that my brain is working on the problem even when I’m not thinking about it.
- Leave Devices Behind: Or, if you must, use them only to capture insights. When a blog idea or client solution pops into my head, I voice memo it and then immediately put my phone away.
- Vary Your Route: New environments stimulate new connections. I vary my route slightly each time to keep it fresh, and offer myself the challenge of noticing all that is new around me.
- Embrace Boredom: If nothing comes, that’s okay. I remind myself that insight often arrives after a lull – and the purpose of that walk is now just to enjoy.
- Reflect After: If possible, I try not to jump straight into my next thing. Jot down what surfaced – sometimes the real breakthrough comes after the walk.
Walking is Free and Effective, I promise
Walking isn’t just exercise – it’s a radical leadership practice, a creative engine, and a tool for emotional mastery. The next time you find yourself stuck, stressed, or short on inspiration, remember: the answer might not be at your desk. It might be waiting for you on the path, just a few steps ahead. Put on your sneakers, head outside, and let that beautiful brain and body lead you to success.
So friends, want to go for a walk?
Onward and upward!
Katie
P.S. If you enjoyed this, check out How to Build Creative Habits as a Leader or Resilience Rituals for High Performers.
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