5 Stoic Exercises for Daily Life
The ancient Stoics developed specific exercises to train the mind for wisdom, resilience, and tranquility. Here are five practices you can start using today.
"Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness." — Marcus Aurelius
1. Morning Preparation (Praemeditatio)
Marcus Aurelius began each day by mentally preparing for challenges.
How to Practice:
- Take a few minutes before checking your phone
- Consider what challenges might arise today
- Decide in advance how the best version of yourself would respond
- Set an intention for the day aligned with your values
2. The Dichotomy of Control
Constantly distinguish between what you can and cannot control, then focus energy only on the former.
When facing any situation, ask:
- "What aspects of this are within my control?"
- "What aspects are outside my control?"
- "How can I focus my energy on what I can actually influence?"
3. Negative Visualization (Premeditatio Malorum)
Periodically imagining loss builds gratitude and prepares you for adversity.
How to Practice:
- Choose something you value: health, a relationship, your home
- Briefly imagine it being taken away
- Notice the gratitude that arises for what you have now
- Return to the present with renewed appreciation
4. The View from Above
This perspective-shifting exercise helps you see problems in cosmic context.
How to Practice:
- Imagine rising above your current location
- Continue rising until you see the planet, the solar system
- From this cosmic perspective, consider your current problem
- Ask: "How significant is this in the grand scheme?"
5. Evening Review
Seneca practiced daily reflection, reviewing the day's events to learn and improve.
Before sleep, ask yourself:
- "What did I do well today?"
- "Where did I fall short of my values?"
- "What can I learn from today's challenges?"
- "What will I do differently tomorrow?"
Building Your Daily Practice
Start with one exercise rather than all five:
- Week 1-2: Morning Preparation only
- Week 3-4: Add Dichotomy of Control throughout the day
- Week 5-6: Add Evening Review
- Week 7+: Add other exercises as needed
The Compound Effect of Practice
These exercises may seem simple, but their power comes from consistency:
- Day 1: Slight shift in perspective
- Month 1: Noticeable changes in emotional responses
- Year 1: Transformed relationship with adversity
Ready to deepen your Stoic practice? Start a conversation with Marcus Aurelius and receive personalized guidance for your journey.