Journaling is a stoic’s secret weapon. For centuries, it’s been the go-to tool for stoics, from Marcus Aurelius to those of today, aiding their path toward self-mastery.
But how do they do it? What’s the difference between journaling like a stoic and just…journaling? Intent. Stoics use their journal as a way to engage in deep self-reflection, as a place to empty their thoughts and, in essence, have an honest conversation with themselves.
While there’s no one true technique for journaling like a stoic, there are common themes and approaches that’ll help you get the most out of your practice. Here’s a few I’d suggest starting with.
Prepare yourself to face the day
Some prefer journaling first thing in the morning. I’ll typically journal for 15-20 minutes every morning before work. Journaling at the beginning of the day is the perfect time for a brain dump, to get out any lingering thoughts and emotions from the previous day, and to allow your brain to wake up.
Marcus Aurelius used his mornings to remind himself of the challenges he’d likely face throughout the day, setting up expectations so fewer things would take him off-guard. When thinking of the kinds of people he may come across, he reminded himself that “when you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly.”
Being aware that people like this are out there and you’ll most assuredly cross paths with them helps diminish the frustrations when you inevitably run into them. It won’t be unexpected.
In the morning, decide how your words and actions throughout the day will be directed toward the kind of person you want to be. Do you want to be calmer in the face of a stressful job? Do you want to make better use of your free time and not waste it? Start fresh every morning by writing it down and use that as a guide to be better today.
Leave your complaints and negative emotions on the pages
Don’t carry them around with you. The pages of your journal are the perfect place to just get it all out. Your stresses, your anxieties, your complaints. There’s truly something therapeutic in the act of just writing things down. It clears your mind. It frees up space so you can focus on applying stoic principles and being a better you.
As Marcus Aurelius suggests, “don’t be overheard complaining, not even to yourself.” People have a tendency to do this a lot. It’s something I try to continually monitor and catch myself doing in the moment. Yeah, it often feels good but it can breed negativity, not just for you, but for those around you. With that being said, it’s also very necessary to vent at times, but a stoic tries to keep most of that within the pages of a journal.
Don’t be overheard complaining. Or perhaps, complain, get the thoughts out, and then determine an action. Is the thing you’re complaining about something that can be fixed or altered? Is it within your control? If so, then can it be fixed? If not, then how much time do you want to dedicate toward mulling over it? Journal about it. Leave as much of it there as you can and make moves toward conquering these emotions.
Be grateful
It’s important to house negative feelings in your journal, but it’s equally important to use some space to express gratitude. I start off every journal entry listing three things I’m currently grateful for. It can be anything. From enjoying quality time with family and friends or working from home, to finishing a good book or drinking your favorite coffee, it’s crucial for a stoic to recognize the things we are truly grateful for.
Take time to incorporate gratitude into your journaling habit. Use it to appreciate the life and world around you. Ralph Waldo Emerson, often referred to as the American Stoic, regularly practiced acknowledging gratitude. “Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”
Acknowledging gratitude often shows us how good we really have it sometimes. It’s so easy to focus on the negative things but we can’t let that overshadow all the good things we have, either. Track these things in your journal and refer back to them whenever you need a reminder.
Write for yourself
Don’t write for an audience. Write as if you’re the only living human that will ever read these pages. Have these conversations without the influence of anyone outside of yourself. Don’t worry about grammar, structure, your handwriting, or exposing your weaknesses. This is meant to be all about you.
The writings of Marcus Aurelius in Meditations was most likely never meant to be read by anyone but Marcus himself. Writing about such intimate thoughts on his own self-improvement, it’s unlikely he would’ve been so open and personal, especially as emperor of Rome at the time. He wrote completely for himself and for his benefit.
Someday, someone may read your journal. Maybe you’ll leave them to your children or grandchildren. And that’s okay. But for now, while you’re processing through your thoughts and working toward improving yourself, don’t worry about what other people will think. Write for an audience of one: you.
Make time for honest self-reflection
All the journaling in the world isn’t going to do much if you’re not honest with yourself. It’s the time and place to let yourself be completely open and personal, even if it’s difficult. Try asking yourself thought-provoking questions: Who are you, really? What kind of person do you want to be? What words or actions will get me there?
Putting your past words and actions up for review allows you to own up to the things you want to change and recognize the things you’ve done well. Self-reflection is what fuels personal growth. You can’t course-correct if you’re not aware of where you’ve been and where you’re going. Re-read earlier pages in your journal and see just how far you’ve come. What have you improved on? What still needs work?
Self-reflecting is where the bulk of your time journaling will probably be spent. Make some time to really dig deep. Assess yourself openly and honestly. Do that and you’ll be on your way to self-mastery.
So, now what?
Starting often feels much harder than it really is. It’s actually pretty easy. Open your journal, pick up your pen, and start writing. That’s it. Your journal is your secret weapon. Use it.
