Stoic Journaling Prompts - Working for the Universe

Morning Reflection Prompts

The Stoics believed in starting the day with intention and preparation. These prompts are inspired by Marcus Aurelius's morning practice.

1. Preparing for the Day

"Today I will encounter people who are busy, ungrateful, arrogant, dishonest, jealous, and unsocial. They are like this because they can't tell good from bad. But I have seen the beauty of good and the ugliness of bad, so I know that the wrongdoer has a nature related to my own." - Marcus Aurelius

Journal Prompt: What challenges or difficult people might I encounter today? How can I prepare myself to respond with virtue rather than react with emotion?

2. Setting Intentions

"Let all your efforts be directed to something, let it keep that end in view. It's not activity that disturbs people, but false conceptions of things that drive them mad." - Seneca

Journal Prompt: What is my purpose today? What virtues do I want to embody? What specific actions will help me live according to nature and reason today?

3. Gratitude Practice

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has." - Epictetus

Journal Prompt: What advantages and privileges do I currently enjoy that I often take for granted? List at least three things you are grateful for today.

Evening Reflection Prompts

Seneca advocated for an evening review of one's day. These prompts help you examine your actions and learn from both successes and failures.

1. Daily Review

"I will keep constant watch over myself and—most usefully—will put each day up for review. For this is what makes us evil—that none of us looks back upon our own lives. We reflect upon only that which we are about to do. And yet our plans for the future descend from the past." - Seneca

Journal Prompt: How did I respond to challenges today? Where did I succeed or fail in living according to Stoic principles? What can I learn from today's experiences?

2. Virtue Assessment

"Every night before going to sleep, we must ask ourselves: what weakness did I overcome today? What virtue did I acquire?" - Seneca

Journal Prompt: Which of the four Stoic virtues (wisdom, courage, justice, temperance) did I practice today? Where did I fall short? How can I improve tomorrow?

3. Letting Go

"Don't let your reflection on the whole sweep of life crush you. Don't fill your mind with all the bad things that might still happen. Stay focused on the present situation and ask yourself why it's so unbearable and can't be survived." - Marcus Aurelius

Journal Prompt: What worries, regrets, or negative emotions am I holding onto that I need to release? What is not in my control that I need to accept?

Weekly Deeper Reflection Prompts

These prompts encourage deeper contemplation of Stoic principles and their application to your life.

1. Memento Mori (Remember Death)

"You could leave life right now. Let that determine what you do and say and think." - Marcus Aurelius

Journal Prompt: If today were my last day, what would matter most? How would I prioritize my time and energy? What legacy would I want to leave behind?

2. Amor Fati (Love of Fate)

"Don't seek for everything to happen as you wish it would, but rather wish that everything happens as it actually will—then your life will flow well." - Epictetus

Journal Prompt: What challenging situation am I currently facing? How might I not just accept it, but embrace it as necessary for my growth? What opportunities might be hidden within this challenge?

3. The View From Above

"How beautifully Plato put it. Whenever you want to talk about people, it's best to take a bird's-eye view and see everything all at once." - Marcus Aurelius

Journal Prompt: Imagine viewing your current concerns from high above, seeing them in the context of the vast universe and the span of human history. How does this perspective change your view of your problems? What seems important from this vantage point?

4. Premeditatio Malorum (Negative Visualization)

"He robs present ills of their power who has perceived their coming beforehand." - Seneca

Journal Prompt: What is something valuable in my life that I fear losing? How would I cope if I lost it? How can contemplating this loss help me appreciate what I have now?

Situational Prompts

Use these prompts when facing specific challenges or situations in your life.

1. When Facing Criticism

"If someone succeeds in provoking you, realize that your mind is complicit in the provocation." - Epictetus

Journal Prompt: What criticism am I currently struggling with? What part of it might be true and useful for my growth? How can I separate my worth from others' opinions?

2. When Making a Difficult Decision

"First say to yourself what you would be; and then do what you have to do." - Epictetus

Journal Prompt: What difficult choice am I facing? Which option aligns best with my values and the person I want to be? What would the ideal Stoic do in this situation?

3. When Feeling Strong Emotions

"It's not what happens to you, but how you react to it that matters." - Epictetus

Journal Prompt: What emotion am I experiencing strongly right now? What judgments or beliefs are fueling this emotion? How can I respond to this situation with reason rather than reaction?

4. When Dealing with Difficult People

"When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can't tell good from bad." - Marcus Aurelius

Journal Prompt: Who is challenging me right now? How might their behavior reflect their own struggles rather than anything about me? How can I maintain my virtue and peace of mind when interacting with them?

Character Development Prompts

These prompts focus on developing the four cardinal Stoic virtues: wisdom, courage, justice, and temperance.

1. Wisdom (Practical Wisdom)

"Don't explain your philosophy. Embody it." - Epictetus

Journal Prompt: What is one area where I need to make better judgments? How can I apply reason and discernment to this situation? What Stoic principle might guide me here?

2. Courage (Fortitude)

"Sometimes even to live is an act of courage." - Seneca

Journal Prompt: What fear is holding me back? What would I do if I weren't afraid? What small step can I take today toward facing this fear?

3. Justice (Fairness)

"Live a good life. If there are gods and they are just, then they will not care how devout you have been, but will welcome you based on the virtues you have lived by." - Marcus Aurelius

Journal Prompt: How am I contributing to the common good? Where might I be failing to treat others with fairness and respect? What action can I take to be more just in my relationships?

4. Temperance (Self-Discipline)

"Self-control is strength. Right thought is mastery. Calmness is power." - Attributed to various Stoics

Journal Prompt: In what area of my life do I need more self-discipline? What indulgence or excess is causing me harm? What specific habit can I develop to practice moderation?

Tips for Effective Stoic Journaling

Set aside dedicated time each day for journaling (morning and/or evening)
Write honestly and without judgment of yourself
Focus on what you can control, not external circumstances
Use specific examples from your life rather than abstract concepts
Review your journal entries periodically to track your progress
Remember that the goal is progress, not perfection
Apply what you learn through journaling to your daily actions

This worksheet is designed for personal growth and does not replace professional therapy or counseling. If you're experiencing significant mental health challenges, please consult with a qualified healthcare provider.

Stoicism