The Daily Stoic

"How should you live a good life?" This ancient question lies at the heart of Stoicism and is as relevant today as it was 2,500 years ago.

1. Start with Honest Self-Reflection

Self-reflection is the cornerstone of Stoicism. By examining our emotions, beliefs, and actions, we start to understand who we are and why we behave the way we do. Epictetus encourages us to challenge our preconceived notions and look at ourselves with humility. It’s a process that demands honesty and clarity, free from the interference of ego.

This can be uncomfortable. When we honestly evaluate our habits, we might see pride, bad decisions, or weaknesses that we’d rather avoid. But looking away from our flaws does nothing to change them. Seneca suggests that keeping someone you respect in mind can help motivate virtuous behavior, as imagining their judgment encourages accountability.

Self-awareness also helps us choose the people we surround ourselves with wisely. Our company shapes us—if those around us constantly aim higher, they inspire us to grow. Conversely, those who do not act in line with our aspirations can drag us down.

Examples

• Epictetus’ reminder that we cannot learn what we think we already know emphasizes humility.
• Seneca’s advice to mentally "consult" a respected figure prevents us from acting impulsively.
• Aligning your company with your values helps foster growth and virtuous habits.

2. Learn to Manage Distractions

Distractions are abundant, yet the Stoics remind us that they’ve always plagued humanity. Marcus Aurelius offers a powerful approach: treat every task as if it were your last. This elevates even mundane work, giving it importance and focus.

The Stoics also teach us to shift our attention to what’s within our control—our own mind. Worrying about uncontrollable outcomes or other people’s actions scatters our attention and drains energy. Accepting that external events are beyond us sharpens our focus.

Daily reminders can fortify this mindset. Take moments in the morning, throughout the day, and before sleeping to reflect on what’s within your control. This reduces distractions and keeps your energy on track.

Examples

• Deliberating over your last act brings purpose and dedication to everyday tasks.
• Focus on controlling thoughts rather than obsessing over external distractions.
• Morning affirmations help maintain clarity on what matters throughout the day.

3. Use the "Two Handles" for Problem Solving

Every situation can be approached in different ways, or as Epictetus describes, with "two handles." One handle makes the problem heavier to carry, often tied to anger or frustration. The other gives you strength and perspective.

Imagine being wronged by a loved one. Focusing on the harm they caused is like grabbing the weightier handle—it leads to resentment. Instead, reflecting on love and shared bonds offers a lighter, more productive approach.

The story of journalist William Seabrook illustrates this. Struggling with addiction in a harsh asylum, his rebellious approach failed until he changed his handle to focus on recovery and self-growth. Once his perspective shifted, he thrived in the same challenging conditions.

Examples

• Picture shifting focus from your brother’s wrongdoing to the bond you share.
• Use Seabrook’s transformation to illustrate changing perspectives.
• Viewing roadblocks as opportunities flips challenging moments into growth.

4. Guard Against Biases

The Stoics stress the importance of clarity in thought. Too often, biases cloud our judgments and lead us astray. A sharp mind can discern these errors and see the truth beneath.

Marcus Aurelius suggests examining patterns in our behavior to trace prejudices back to their roots. Once we see how one thought leads to an unhelpful action, we can prevent it from happening again. To further this, the samurai philosopher Musashi warns of the “perceiving eye” that adds subjective meaning to observations, rather than seeing things as they actually are.

By questioning assumptions and taking a step back from our instincts, we can avoid snap decisions that harm relationships or add unnecessary conflict to life.

Examples

• Marcus Aurelius’ method of linking cause and effect in thought patterns.
• Avoid letting someone’s appearance remind you of unrelated negative memories.
• Adopt Musashi’s “observing eye” for objectivity over subjective opinions.

5. Act Now, Don’t Procrastinate

The Stoics propose a simple concept: envision your ideal self and start taking actions that person would. This prevents decision paralysis by focusing on incremental progress rather than perfection.

Marcus Aurelius urges us to act today instead of waiting for an ideal moment to begin. Letting procrastination take over is like refusing to shoot an arrow because you might miss the target. The process—taking aim and releasing—defines growth.

The journey itself is worth embracing. While the ideal Stoic life may seem unattainable, the daily effort to make better choices is what matters most.

Examples

• Marcus Aurelius’ call to act "today" rather than aim for perfection.
• Break complex goals into manageable daily actions to avoid overwhelm.
• Savor the process rather than fixating on reaching the end goal.

6. Anticipate and Embrace Setbacks

Life is full of interruptions. The Stoics suggest preparing for them by turning obstacles into opportunities. This approach, termed the “reverse clause,” adjusts to failures by finding room to grow elsewhere.

Rather than curse obstacles, look at Marcus Aurelius’ wisdom: “What stands in the way becomes the way.” By rethinking difficulties as chances to improve, you can maintain momentum.

For instance, lost work can be rewritten with new insights, while a delayed train becomes a moment to catch up on reading. Unexpected challenges, while daunting, often strengthen adaptability and character.

Examples

• Treat lost work as an opportunity to rewrite a project.
• Use a traffic jam to reflect or listen to a meaningful podcast.
• See failure as Cato did—a necessary test of strength and ingenuity.

7. Make Virtue the Core Goal

For Stoics, no goal surpasses virtue. Defined by courage, wisdom, moderation, and justice, virtue ensures that actions align with moral and ethical values. Unlike wealth or fame, virtue cannot be compromised or diminished by external circumstances.

Seneca reminds us that virtuous actions must be voluntary. They can’t be forced; they arise naturally when guided by a commitment to character. Marcus Aurelius applied this, using his role as Roman emperor to improve society despite overwhelming pressures.

Virtue also fosters a sense of community. By striving to do right for others, Stoics find deeper meaning and fulfillment in life.

Examples

• Pursue justice and moderation instead of selfish financial goals.
• Marcus Aurelius prioritized fairness over personal gain as emperor.
• Treat acts of kindness as contributions to the “greater hive.”

8. Accept Fate Without Resistance

Stoicism teaches "amor fati," or loving fate. This approach encourages us to embrace what happens without resorting to hope or despair about the future. It’s better to align with reality than resist it.

Franklin D. Roosevelt accepted his polio diagnosis with resilience, focusing on his potential for leadership despite physical hardship. Similarly, Malcolm X used his prison sentence to transform himself through study and reflection.

This love of fate not only fuels perseverance but also frees us from wasting energy on things we can’t control. Instead, it directs us toward what can be achieved.

Examples

• Roosevelt’s embrace of his disability while leading his country.
• Malcolm X’s transformation during his time in prison.
• Redirect futile anger or grief to meaningful action instead.

9. Live With Death in Mind

Stoicism embraces death as a natural part of life and uses it to underscore the importance of living fully. Marcus Aurelius’ advice to live each day as though it’s your last reminds us to focus energy on meaningful actions rather than trivial distractions.

Seneca responded to his looming death with composure, teaching his friends that the knowledge of death should inspire gratitude for life. Accepting mortality helps eliminate fears that paralyze us and ensures we live with purpose.

Thinking of life as finite fosters courage by putting day-to-day struggles into perspective. The end of life isn’t something to dread but to acknowledge with a clear mind.

Examples

• Marcus Aurelius’ call to approach each day as if it were your last.
• Seneca’s calm during his execution reflected his acceptance of death.
• Asking yourself if you’d be proud of today from your deathbed sharpens priorities.

Takeaways

1. Spend five minutes each evening reflecting on the day’s actions and what you can change tomorrow.
2. Practice pausing before reacting. Take a deep breath and assess whether your thoughts are rooted in bias or assumption.
3. Start one virtuous habit this week, like helping someone without expecting something in return, and build on it daily.