1. Morning Clarity: Define What’s in Your Control

Before the world pulls at you, set the terms.

A simple morning check-in:

• What’s in my control today?

• What’s not?

• What matters most?

This gives direction and eliminates reactivity.

2. Negative Visualization (Premeditatio Malorum)

Spend 1–3 minutes imagining potential challenges for the day.

Not as anxiety, but as preparation.

The Stoics used this to harden their minds and strengthen their composure.

You become unshakable because nothing surprises you.

3. Voluntary Discomfort

Do something hard on purpose.

Cold shower, fasting, tough workout, choosing the harder path.

The Stoic rule:

“Train in adversity so you’re not ruined by it.”

This builds discipline, grit, and delayed gratification — essential for mastery.

4. Pause, then Respond

Stoics mastered the gap between stimulus and response.

Practice a deliberate pause before:

• reacting emotionally

• replying impulsively

• making decisions because of pressure

It builds emotional control and thoughtful action — the core of intentional living.

5. Evening Reflection

End your day with three questions Marcus Aurelius used:

• What did I do well?

• Where did I fall short?

• What can I improve tomorrow?

This creates a loop of constant refinement — self-mastery through awareness.

6. Pursue Virtue, Not Validation

Every choice should align with your principles, not external approval.

A Stoic habit: ask yourself

“If no one saw me do this, would I still choose it?”

This builds integrity, self-respect, and a strong internal compass.

7. Daily Acts of Intentional Presence

Be where your feet are.

The Stoics practiced presence through:

• monotasking - fulling do one thing at a time

• deep attention to one moment

• appreciation of simple things

• observing thoughts without reacting

Presence is the antidote to autopilot living.