How to Journal like a Stoic (Full Guide)
If you want to cultivate a stoic mind, you need to understand this:
You are not going to be stoic by only consuming information (including this guide).
Sure, consuming stoic content will help, but to truly adopt the mindset of a stoic, you need 2 things:
- Repetition
- Reflection
Do you know what all the greatest stoic philosophers had in common?
They practiced their philosophy through action.
They gained wisdom through repetition and self-reflection.
The method they used for that was journaling.
Seneca, after his wife had fallen asleep, and when the world went quiet, he reflected on his day:
When the light has been removed and my wife has fallen silent, aware of this habit that’s now mine, I examine my entire day and go back over what I’ve done and said, hiding nothing from myself, passing nothing by.”.
Marcus Aurelius wrote this to himself:
Remind yourself of your duty to be a good man and rehearse what man’s nature demands… Always, though, in kindness, integrity, and sincerity”
If you clicked on this guide, you want to become stoic and live an examined life.
You want:
- Increased mental toughness (to overcome everyday obstacles)
- Deeper understanding of yourself (thus living an examined life)
- Constant self-improvement (progress in every area of your life)
- Better emotional control (better relationships, and mental health)
Below, I am going to show you how to achieve that through the practice of (stoic) journaling.
(I will show everything I learned through 10+ hours of research, 5+ books, and 1+ years of personal experience)
You will learn:
- How to start
- What to write
Apart from the philosophy behind the practice, I provided templates you can use to get started right away! (Free, No email sign-up required).
2 Principles of Stoic Journalling (How to make your practice effective)
#1 — Write to yourself
Journaling is a means through which you improve yourself and find peace.
To only way you are going to achieve that goal, is by being authentic on the page, and not leaving out anything.
At first, it will be uncomfortable to write down personal things. Over time you will realize that nobody cares about your journal, and nobody is going to read it.
Seriously, nobody is going to read it.
Stop writing as if somebody is looking over your shoulder, and leave nothing on the page.
2# — Consitency is the key
Journaling (especially stoic journaling) requires everyday repetition.
The only way you are going to internalize stoic principles and ideas is if you drill them into your head. They need to become second nature.
And the best (and only) way to do that, is through constant engagement with those ideas, through writing.
How Should I Start? (Step-by-Step Walkthrough)
Starting a journaling practice can be overwhelming since there are so many options.
Luckily, stoic journaling is pretty straightforward.
Do this in the morning (Like Marcus Aurelius)
The focus of morning journaling is:
- preparing for the day
- reminding yourself of the principles you want to live by
The art of living is more like wrestling than dancing because an artful life requires being prepared to meet and withstand sudden and unexpected attacks.” — Marcus Aurelius
First, start by writing 5 things you are grateful for. — By consistently expressing your gratitude, you will gain a deep appreciation for life. Also, it’s a great frame of mind to begin the day with.
After that, ask yourself what obstacles are you going to face that day. It can be both emotional and physical obstacles. — By writing down the obstacles you are going to face, you are looking at them objectively, and you will be better prepared to face them.
After you have listed the obstacles, you should write about how you are going to react to them if they arise. — By planning how you are going to act when facing a specific obstacle, you will be more likely to act virtuously.
Then, write down what you want to accomplish that day — By writing down your goal(s) for the day, you gain consciousness about them, so you can achieve more.
Finally, write down a quote you like from a stoic text. — By writing down the quotes by hand, you are internalizing stoic principles.
Morning Stoic Journal Template
- 5 things I am grateful for:
- What obstacles I am going to face today?
- How do I want to react to those obstacles?
- What do I want to accomplish today?
- Quote:
Do this in the evening (Like Seneca)
The focus of evening journaling is:
- reviewing your day, so you can act better the next day.
- get to know yourself better by reflection.
“We need to regularly stop and take stock; to sit down and determine within ourselves which things are worth valuing and which things are not; which risks are worth the cost and which are not. Even the most confusing or hurtful aspects of life can be made more tolerable by clear seeing and by choice”. — Epictetus
First, you are going to review your day, by asking yourself if you did the things you planned to do — You will develop self-awareness and responsibility for your actions and words.
Then ask yourself did you acted with virtue today. — Did you act according to the 4 stoic virtues (temperance, courage, wisdom, justice)? If not how can you act with virtue tomorrow?
Finally, reflect on your mistakes, so you can learn from them, and act better next time.
Evening Stoic Journal Template
- Did I do the things I said I was going to do?
- Did I act virtuously today? If not, how can I do better next time?
- What did I do wrong and how can I fix it?
Deeper Practice (Based on Marcus Aurelius)
The techniques listed below, are a supplement for the morning and evening routines above.
These prompts are designed to examine your life more deeply.
I wouldn’t recommend doing these every day. You should use these techniques when your situation demands them.
What am I scared of?
By writing down what you are scared of, you are using objectivity to lessen the fear, so you can become more courageous, and expand your comfort zone.
What are the principles I want to live by?
By putting down your principles into words, you will gain consciousness of your priorities and the morals/values you want to live by.
What values do I admire in others?
Marcus Aurelius starts off his meditations, by listing out what he had learned from others.
This is a great exercise for gratitude, and also for discovering the values you adore and want to implement yourself.
What are some emotions/situations am I struggling with? How can I solve them?
Stoicism is not about suppressing your emotions but learning to deal with them.
You can learn how to deal with them, through writing them down. The objectivity that the papers bring will help you deal with your emotions.
I hope you enjoyed this guide and found it valuable!
Benedek
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