stoic journaling

Stoic Journaling: How to Make More Sense of Your Thoughts, Emotions And Habits

Reflective writing is an ancient practice.

It’s a journaling technique inspired by the philosophy of Stoicism, an ancient Greek philosophy emphasizing self-discipline, emotional resilience, and rational thinking.

The goal is to cultivate a more mindful and intentional approach to life by reflecting on one’s thoughts, actions, and emotions.

Stoic journaling, a form of contemplative writing, is a powerful tool for self-reflection and personal growth.

It draws on the teachings of Stoicism.

It is said to have originated from the Stoic philosophers of Ancient Greece and Rome, who emphasized the importance of self-awareness and cultivating a virtuous life.

Stoic journaling is a reflective, purposeful practice that helps to cultivate a deep understanding of your thoughts, feelings, and actions.

Through this practice, you can gain insight into yourself and your place in the world.

You can also gain a greater awareness of yourself and the world around you and cultivate a greater sense of purpose and resilience.

Stoic journaling is how you take back control of the human mind

Marcus Aurelius’ (a Roman emperor from 161 to 180 AD and a Stoic philosopher) book Meditations is a recording of his personal thoughts, emotions, and reflections on life.

He first wrote it as private notes to himself.

“When you arise in the morning, think of what a precious privilege it is to be alive — to breathe, to think, to enjoy, to love,” says Marcus Aurelius.

Stoic journaling is reflecting on one’s thoughts, emotions, and behaviors, and examining them through a Stoic lens.

It involves reflecting on your daily experiences and using Stoic philosophy to gain perspective and cultivate wisdom.

Stoic journaling encourages stoics to take a few moments each day to look inward and reflect on their current situation, feelings, and emotions.

It helps them become more aware of their thoughts and feelings, enabling them to make more conscious decisions and live happier and more meaningful lives.

Regularly journaling allows Stoics to be honest with themselves, reflect on the past, and plan for the future.

The practice helps shift one’s focus away from everyday life’s stressors and encourages them to look within and examine their actions.

With regular practice, Stoic journaling can become an invaluable tool in one’s journey toward self-improvement.

Stoic journaling also involves reflecting on Stoic practices, such as “negative visualization” (imagining the worst-case scenario to prepare yourself mentally for it) and “premeditation of evils” (thinking ahead about potential obstacles and how to overcome them).

You can practice it in various formats, such as a traditional journal, a digital document, or even through a mobile app.

Getting started

“Remind yourself of your duty to be a good man and rehearse what man’s nature demands… Always, though, in kindness, integrity, and sincerity,” says Marcus Aurelius.

Setting aside time each day or week for reflective writing is typically recommended, and approaching it with a clear and focused mindset.

The first step is identifying any negative or irrational thoughts affecting your mood or behavior.

That includes beliefs or assumptions that are not based on evidence, unrealistic expectations, or unhelpful self-talk.

Once you have identified these thoughts, you can challenge them using the principles of Stoicism.

For example, if you find yourself worrying excessively about something that is outside of your control, you can remind yourself of the Stoic principle of accepting what is beyond your control and focusing your energy on what you can influence.

Or, if you are struggling with anger or frustration, you can use the Stoic technique of “negative visualization” to imagine the worst-case scenario and realise that things could be much worse than they are.

When engaging in Stoic journaling, you might start by reflecting on a specific event or situation from the day, and examining your thoughts and emotions surrounding it.

In the words of Benjamin Franklin, “What good shall I do this day?”

You might ask yourself questions such as:

  • What did I do well today?
  • What could I have done better?
  • Was I reacting to situations, events and experiences in a virtuous way?
  • How could I have responded more stoically?
  • What virtues or values were at play in this situation?
  • What challenges did I face today, and how did I respond to them?
  • What thoughts or emotions did I experience today, and how did I handle them?

You might also explore broader themes related to Stoicism.

As you journal, reflect on Stoic principles such as wisdom, courage, justice, and self-control.

  • How did you embody these virtues today?
  • What does it mean to live a virtuous or good life?
  • How can I cultivate greater resilience and inner strength?
  • How can I develop a more rational and objective perspective?

“How sweet is the sleep which follows this self-examination?” Seneca observed.

Stoic journaling is a flexible and adaptable practice that can be customized to suit your needs and goals.

Whether you seek to improve your emotional regulation, gain greater insight into your thought patterns, or deepen your understanding of Stoic philosophy, journaling can be a powerful tool for personal growth and self-discovery.

When you make stoic journaling a habit, you can develop greater self-awareness, emotional regulation, and resilience.

It can also help you cultivate a more balanced and realistic perspective on life and live according to your values and goals.

This article originally appeared in Medium.