5 Stoic Practices for Everyday Life
Stoicism isn't just theory — it's a set of practical tools for living better. Here are five exercises you can start today.
1. Morning Premeditation (Premeditatio Malorum)
Each morning, briefly imagine potential challenges you might face.
- "Today I might encounter rude people, frustrating delays, or unexpected problems"
- Visualize handling these situations calmly
- This mental rehearsal prevents being caught off guard
The Stoics weren't pessimists — they were prepared.
2. The Dichotomy of Control
Before reacting to any situation, ask: "Is this within my control?"
- Your thoughts, judgments, and actions
- Your effort and attitude
- How you treat others
- Other people's opinions
- External events
- The past
Focus energy only on what you control.
3. Evening Reflection
End each day with a brief review:
- What did I do well?
- Where did I fall short?
- What can I improve tomorrow?
Seneca did this nightly. It builds self-awareness without self-judgment.
4. Negative Visualization (Premeditatio Malorum)
Periodically imagine losing what you have:
- Your health, relationships, possessions
- Not to create anxiety, but gratitude
- Appreciate what you have while you have it
This practice combats hedonic adaptation — our tendency to take good things for granted.
5. Voluntary Discomfort
Occasionally practice minor hardship:
- Cold showers
- Fasting for a day
- Sleeping on the floor
Why? To remind yourself you can handle difficulty, reducing fear of loss.
The Compound Effect
These practices are small individually but powerful together. Like exercise, consistency matters more than intensity.
Related Reading
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