A Stoic-inspired journal can start with a distinction between your choices and things that do not depend on you. Epictetus introduces that distinction in the first section of the Enchiridion. The questions below are original writing prompts inspired by that idea, not quotations or a therapeutic program.
Choose one question for a morning intention or an evening review. Name an actual situation, rather than expecting yourself to feel calm about everything.
10 questions for your journal
- What choice is mine to make today?
- Which outcome depends partly on circumstances or other people?
- What do I know about this situation, and what am I assuming?
- How could I respond with care, even if I am frustrated?
- Which expectation could I reconsider?
- What useful action is still available after this setback?
- Who could I help in a small, practical way?
- Which value would I like my next decision to reflect?
- What did I do today that I would choose again?
- What would I try differently next time?
A morning entry example
Fictional example: “I cannot decide whether the client likes the proposal. I can explain the trade-offs clearly, check the figures and ask which questions are still open. I feel nervous about the call, and I can prepare while feeling that way.”
An evening entry example
Fictional example: “The train was delayed and I arrived impatient. I interrupted Jo instead of listening. Next time I want to say that I need a minute before starting the conversation. I can also apologize for how I spoke today.”
The review can include what went well without turning every difficulty into a lesson. You do not need to describe unwanted circumstances as good or blame yourself for an outcome you could not choose.
A short Stoic journal template
- The situation:
- My choices:
- What is outside my control:
- One response I want to try or reconsider:
Write the questions on paper or paste them into an entry using the memoir writing guide. Date the entry and keep the question with your answer so you can find it later.
For a broader goal, the intention and action worksheet includes a separate question about control. For something you appreciated today, use the gratitude template. There are more starting points in the journal prompt library.