In an era marked by relentless change and ceaseless demands, stress has become an uninvited but constant companion. Mo Gawdat, the former Chief Business Officer of Google X and the author of “Solve for Happy,” is back on a mission: to help millions navigate the overwhelming tide of stress. In his latest book, Unstress, he unpacks how stress infiltrates our lives, why it’s become a badge of honor, and how we can take back control.

Stress: A Silent Addiction

“Stress is very good for you… until it kills you,” Mo quips, but behind the humor lies a hard truth. Stress, he explains, has morphed into an addiction—a badge of honor that feeds the illusion of purpose and productivity. In today’s fast-paced world, saying, “I’m busy” signals importance, success, and worth. But this constant state of busyness often masks a deeper problem: our inability to sit still with our thoughts. Instead of reflecting, we pile on obligations, overcommit, and overload ourselves to avoid confronting inner discomfort.

But make no mistake: stress comes at a steep cost. As Mo points out, nearly 70-80% of doctor visits are linked to stress-related illnesses. It’s not the occasional rush to meet a deadline that’s breaking us; it’s the unrelenting, everyday nuisances we’ve allowed to accumulate. From loud alarms in the morning to the incessant buzzing of notifications, stress often begins before we’ve even had our first cup of coffee.

The “TONN” of Stress

Mo introduces a framework to understand the origins of stress, summed up by the acronym TONN: Trauma, Obsessions, Nuisances, and Noise. Trauma is the big stuff—life-altering events that hit hard but, surprisingly, often heal faster than we expect. Obsessions and nuisances, however, are the silent saboteurs. These are the everyday irritants and the lies we tell ourselves, like “I’ll never be good enough,” or the constant notifications that chip away at our peace of mind. Noise, on the other hand, is the internal chatter—the nagging thoughts that undermine our confidence and keep us in a state of unease.

While trauma is largely out of our control, the other stressors are not. Mo emphasizes that by identifying and limiting nuisances and obsessions, we can dramatically reduce our overall stress load. It’s about taking inventory of the small stressors and consciously eliminating the ones that don’t serve us.

The Modern World: A Perfect Storm of Stress

Beyond personal habits, Mo paints a sobering picture of the external forces at play. From rapid technological advancements like AI to economic instability and geopolitical tensions, the pace of change is staggering. Mo refers to this as the “perfect storm,” where unfamiliarity and uncertainty push humans into a state of chronic stress.

“The world is going to be the most stressful it has ever been,” he says, predicting that the next five years will bring unprecedented challenges. Yet, he’s quick to add that stress doesn’t have to break us. By focusing on what we can control and learning to adapt, we can navigate these changes with resilience and grace.

The Cost of Busyness

Mo dismantles the myth that working harder and longer is the key to success. “80% of what you do at work is just to prove you’re alive,” he says bluntly. Instead, he advocates for finding balance—creating space for creativity, connection, and true productivity. Stress addiction, he argues, keeps us trapped in a vicious cycle of overcommitment. We mistakenly equate busyness with impact, when in reality, the most meaningful contributions often come from moments of stillness and focus.

“The week you don’t work is the week you’re most productive,” Mo observes, pointing to the power of intentional rest. He encourages us to question the narratives we’ve internalized about success and to redefine our priorities. “You can achieve 95% of your goals with 20% of the effort. The rest is noise.”

Practical Tools for Unstressing

Recognizing stress is the first step, but managing it requires actionable strategies. Mo outlines the four modalities of stress: mental, emotional, physical, and spiritual. Each speaks a different language and demands a tailored approach.

• Mental Stress: The kind that keeps you up at night, replaying worries on a loop. Mo recommends a simple yet powerful technique: write the thought down. Promise yourself you’ll revisit it in the morning. Often, externalizing the thought onto paper prevents it from dominating your mind.
• Emotional Stress: Emotions always tell the truth, but they’re often subtle and layered. Mo advises tuning in, acknowledging what you’re feeling, and addressing it with compassion.
• Physical Stress: From headaches to insomnia, our bodies are often the first to signal distress. Practices like body scans can help identify and release tension. “Your body is supposed to work seamlessly,” Mo reminds us. If it’s not, something needs attention.
• Spiritual Stress: This isn’t about religion but about purpose and alignment. Listening to your intuition can guide you toward choices that feel authentic and fulfilling.

Mo’s approach boils down to what he calls the “Three L’s”: Limit, Learn, and Let Go. Limit the stressors you allow into your life, learn techniques to manage the inevitable, and let go of what no longer serves you.

Choosing to Prioritize Well-Being

Ultimately, Mo argues that stress management isn’t a luxury—it’s a necessity. “You’re going to put in the time,” he says, “either by working on your stress proactively or by lying in bed burnt out.” The choice is ours.

Mo’s message is clear: we can’t control the world, but we can control how we respond to it. By prioritizing our well-being and breaking free from the addiction to busyness, we can navigate life with more clarity, resilience, and peace. Stress doesn’t have to be a death sentence. It can be a teacher—if we’re willing to listen.