You Don't Need a Cushion
Meditation apps are great. Retreats are great. But most ancient philosophers didn't sit in lotus position for hours.
They thought. They wrote. They asked questions. They prepared for the day and reviewed it at night. All in fifteen minutes or less.
Here's a practical routine based on what actually worked for them.
Morning: 5 Minutes
Marcus Aurelius's Morning Preparation
Before you check email or scroll anything, take five minutes.
Ask yourself: What's likely to challenge me today?
Maybe it's a difficult conversation. Maybe it's a task you've been avoiding. Maybe it's just the general chaos of a full schedule.
Now decide: How will I respond when this happens?
Marcus would remind himself: "Today I will encounter difficult people—ungrateful, arrogant, dishonest. I will not be surprised. I will not be disturbed. They act from ignorance, not malice, and I have the same capacity for error."
Your version might be simpler: "When I get overwhelmed, I'll take three breaths before reacting. When that person frustrates me, I'll remember they're doing their best with what they know."
The point isn't positive thinking. It's preparation. You're removing surprise, which is half of what makes difficult moments difficult.
Optional addition: One thing to focus on
What's the one thing that, if you did it well today, would make the day worthwhile? Not your whole to-do list. One thing.
Write it down. That's your priority. Everything else is secondary.
During the Day: As Needed
The Socratic Check-In
When you notice yourself getting tense, anxious, or reactive, pause for thirty seconds and ask:
"What story am I telling myself right now?"
Usually there's a narrative running: "This person doesn't respect me." "This project is going to fail." "I'm falling behind."
Just noticing the story creates space. You're no longer fused with the thought—you're observing it.
Then ask: "Is this story definitely true? Or am I making assumptions?"
Often you'll find the story has gaps. You don't actually know what that person thinks. The project might succeed. "Behind" is relative.
This isn't about being relentlessly positive. It's about being accurate. And accurate is usually less catastrophic than the story.
The Control Check
When stress spikes, run through the Stoic filter:
"What can I actually control here?"
Usually it's less than you think. Other people's reactions—not controllable. Outcomes—partially controllable at best. Your effort and response—fully controllable.
Focus energy on what's in your power. Release what isn't. This sounds simple because it is. That doesn't make it easy, but practicing it gets easier.
Evening: 5-10 Minutes
The Stoic Evening Review
This was Seneca's practice. At the end of the day, he would ask himself three questions:
- What did I do well today?
- What could I have done better?
- What did I learn?
The key is doing this without self-flagellation. You're not looking for reasons to criticize yourself. You're doing reconnaissance—gathering information for tomorrow.
If you snapped at someone, don't spiral into "I'm terrible." Just note: "I was reactive in that moment. Why? What will I do differently next time?"
If something went well, don't skip over it. Note what worked and why.
Writing helps
Journaling sounds like a big commitment, but it doesn't have to be. Three sentences is enough:
- Today I handled [X] well because I [Y].
- I could have been more [Z] when [situation].
- Tomorrow I'll remember to [specific intention].
Marcus Aurelius's Meditations were basically this—short notes to himself, never intended for publication. They became one of the most influential philosophical texts in history.
Your notes don't need to be profound. They need to be honest.
Weekly: 20 Minutes
Once a week—Sunday evening works well—zoom out.
The Socratic Life Audit
Ask yourself:
"Am I living according to what I actually value? Or am I drifting?"
Compare how you spent your time this week to what you claim matters to you. If you claim family matters, how much time did you actually spend with family? If you claim health matters, how did you treat your body?
This isn't about guilt. It's about alignment. Small drifts, week after week, become large gaps between values and reality.
Then ask: "What one adjustment would bring my life more in line with my values this week?"
Not a complete life overhaul. One adjustment.
What This Adds Up To
Total time: maybe fifteen minutes on a normal day, plus twenty minutes weekly. That's less than you spend scrolling.
But here's what you get:
- Days that start intentionally, not reactively
- Moments of clarity when things get chaotic
- Continuous improvement instead of repeating the same patterns
- A relationship with yourself that most people never develop
The philosophers didn't have a monopoly on these practices. They just took them seriously enough to do them daily.
You don't need a philosophy degree. You need fifteen minutes and honesty.
Variations Based on Personality
If you're analytical, lean into the Socratic questioning. Ask why. Follow your assumptions to their roots.
If you're action-oriented, lean into the Stoic practices. Focus on what you control. Prepare for challenges. Review what you did, not just what you thought.
If you're more contemplative, spend more time with the evening review. Let insights emerge through reflection.
The point isn't following a formula. It's engaging with your own mind deliberately instead of letting it run on default.
One Final Note
None of this works if you only do it when you feel like it.
Socrates questioned himself when he was tired. Marcus wrote his Meditations during war campaigns. They practiced when it was inconvenient, which is why the practice was actually available when they needed it.
Start small. Start today. Miss days and start again. The philosophers weren't perfect either—they just kept practicing.