woman meditating amongst mountains

Embracing Stoic Habits: 5 Habits to Serenity in a Modern World


The ancient philosophy of Stoicism emerged over two thousand years ago, yet its tenets remain as relevant today as they were in the bustling forums of Athens and Rome. Rooted in pragmatism, equanimity, and mental resilience, the teachings of Stoic philosophers like Epictetus, Seneca, and Marcus Aurelius have found their way into our modern lifestyles, offering insightful and practical habits that we can adopt in our day-to-day lives. These stoic habits provide a robust framework to manage our thoughts, emotions, and actions, ultimately improving our life’s quality and well-being.

Stoicism: An Overview

Before we delve into the nuances of stoic habits, it’s crucial to understand what Stoicism is. A school of Hellenistic philosophy founded in Athens by Zeno of Citium in the early 3rd century BC, Stoicism teaches the development of self-control and fortitude to overcome destructive emotions. It does not advocate for the elimination of emotions but emphasizes understanding and managing them. Stoics believe that understanding the universe’s nature, the capacity of human reason, and accepting the moment as it presents itself are key to a fulfilled life.

Stoic Habits and Their Practical Application

There are several stoic habits that we can apply in our daily lives, offering us new perspectives and solutions in the face of life’s challenges. Here are a few we can all adopt:

1. Practicing Mindfulness: The View from Above

stoic habits, view from above

Practicing mindfulness is an integral part of Stoic philosophy. One of the most powerful mindfulness techniques suggested by Stoics is the “View from Above”. This technique not only helps in grounding oneself but also aids in understanding the impermanence and interconnectedness of life.

The Concept: A Bird’s Eye View

The View from Above is a cognitive exercise that encourages us to envision ourselves from an elevated perspective, essentially, looking down on earth from the cosmos. By doing this, we’re reminded of the insignificance of our daily struggles and disputes, leading to an increased sense of peace and tranquility. This perspective allows us to see ourselves as a small part of a vast universe, as Marcus Aurelius once wrote, “A man’s worth is no greater than his ambitions.”

Modern Application: Stepping Back

In today’s fast-paced, digitally-driven world, it’s easy to get lost in the intricacies of our daily lives, causing us to stress over things that, in the grand scheme of things, are quite insignificant. Applying the ‘View from Above’ technique in our modern lifestyle can be as simple as taking a moment to step back from a stressful situation or conflict, and metaphorically observing it from a distance. This gives us a chance to see the bigger picture, and often, the lesser significance of the stressor, reducing anxiety and aiding in effective problem-solving.

Practical Tips: How to Practice

To practice the ‘View from Above’, find a quiet place where you can be undisturbed. Close your eyes and take a few deep breaths to ground yourself. Imagine zooming out from your current location. Visualize yourself from above your house, then your city, your country, and the planet, until you’re viewing Earth from the expanse of space.

As you visualize this, remind yourself of the vastness of the cosmos and the minuscule space you occupy in it. Contemplate the impermanence of your worries in this grand scheme. This perspective helps put your problems in their place, leading to decreased anxiety and increased tranquility.

The View from Above and Mindfulness

The ‘View from Above’ technique not only offers perspective but promotes mindfulness. It requires being present and engaging the mind actively to shift its focus from the chaos of everyday life to the tranquility of the bigger picture. This helps in centering ourselves, fostering emotional stability, and improving our ability to deal with life’s challenges.

By regularly practicing this Stoic habit, we can cultivate a sense of calmness, acceptance, and peace in our lives. This simple but potent mindfulness practice reminds us of our place in the cosmos, urging us to focus on what truly matters and let go of trivial concerns.

2. Preparing for the Day: Morning Meditations

morning meditation, stoic habits

The practice of morning meditations has its roots deep in Stoic philosophy, with Marcus Aurelius being a prime example of its effectiveness. Preparing oneself mentally for the day can set a tone of resilience and tranquility that carries through the ensuing hours. Let’s delve deeper into how these morning meditations can be adapted to our modern lifestyle.

The Concept: Preparation and Anticipation

Morning meditations in Stoicism are a form of mental preparation for the day ahead. This involves visualizing potential challenges and mentally rehearsing your reactions to them. The idea is to anticipate possible situations and cultivate a proactive rather than a reactive mindset.

Marcus Aurelius often engaged in this practice, allowing him to navigate his role as Emperor with composure and wisdom. His meditations helped him prepare for encounters with difficult people and challenging situations, and stay in line with his stoic principles.

Modern Application: Grounding and Strategizing

In the context of modern life, morning meditations can be a powerful tool for grounding and strategizing. Whether you’re a student, a professional, or a homemaker, each day presents its own set of challenges and demands. By spending a few moments each morning visualizing these challenges and your reactions to them, you can equip yourself to handle them more effectively.

For example, if you’re expecting a high-stakes meeting, you can visualize maintaining your composure and effectively communicating your points. If you foresee a hectic day at home with children, you can mentally prepare for maintaining patience and creating a peaceful environment.

Practical Tips: How to Practice

To practice morning meditations, find a quiet place where you can sit undisturbed for a few moments. You can begin by taking a few deep breaths to center yourself. Then, visualize your day, imagining the events that will likely unfold.

Consider the challenges you might face and how you’d like to respond to them. Remind yourself of the Stoic principles – focusing on what’s within your control and maintaining tranquility in the face of adversity. As you move through your day, try to remember your morning visualization and align your actions with your ideal responses.

Morning Meditations: A Start to Mindful Days

Incorporating morning meditations into your daily routine can significantly improve your mental resilience and tranquility. By mentally preparing for the day, you can navigate through challenges with greater calm and effectiveness. More than a simple morning routine, it’s a mindful practice that sets the tone for the entire day, encouraging a more peaceful, purposeful, and proactive approach to life’s demands.

3. Embracing Discomfort: Voluntary Discomfort

man walking through fire, stoic habits

Embracing discomfort and practicing voluntary hardship is a cornerstone of Stoic philosophy. As Seneca advised, “Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare, with coarse and rough dress.” Stoics believed that by subjecting ourselves to periods of discomfort, we can enhance our appreciation for life’s luxuries, strengthen our resilience, and reduce our fear of misfortune. Let’s explore this Stoic habit further.

The Concept: Voluntary Hardship

The Stoics practiced voluntary hardship to prepare for possible misfortunes and to appreciate their current situations better. This involved consciously choosing to forgo comfort, such as eating simple meals, sleeping on a hard bed, or exposing oneself to the cold. The idea was to simulate difficult conditions and build mental resilience, so if ever such circumstances arose, they would be easier to bear.

Modern Application: Building Resilience and Gratitude

In our modern world, where comfort is often taken for granted, practicing voluntary discomfort can be a powerful tool for developing resilience and fostering gratitude. The fear of losing comfort often binds us and creates anxiety. By occasionally giving up our comforts, we learn that we can indeed survive and thrive without them, and our fear diminishes.

This practice can be as simple as skipping a meal, taking a cold shower, or sleeping on the floor. It could also mean giving up technology for a day or choosing to walk instead of driving. These activities remind us of the luxuries we usually enjoy and help us appreciate them more when we return to them.

Practical Tips: How to Practice

Begin with small steps. Choose one comfort to give up and set a specific timeframe. It could be one meal, one day without technology, or one cold shower. Notice how you feel during this period of discomfort. What emotions arise? What challenges do you face, and how do you overcome them? Use this time to reflect on your dependence on comfort and how it impacts your life.

Remember, the goal is not to punish yourself, but to build resilience and foster gratitude. Always ensure your activities are safe and don’t cause harm to your physical health.

Voluntary Discomfort: A Path to Liberation

Practicing voluntary discomfort offers a unique path to liberation from the fears and dependencies that comfort often brings. It fosters resilience, reduces fear of loss, and promotes gratitude, making us stronger and more appreciative individuals. While it may seem counterintuitive in today’s comfort-driven world, this Stoic habit can be a potent tool for personal growth and emotional freedom.

4. Stoic Journaling: Evening Reflections

evening park reflections, stoic habits

Stoic journaling, specifically the practice of evening reflections, is a powerful tool for self-improvement and fostering mindfulness. This tradition, demonstrated by prominent Stoics like Marcus Aurelius in his book “Meditations”, involves reflecting on the day’s events, assessing your actions, and preparing for future improvement. Let’s delve into how this practice can be applied in our modern life.

The Concept: Reflection and Learning

The Stoics believed in the importance of self-reflection to gain wisdom and improve oneself. By examining the day’s events, one’s actions, and reactions, Stoics aimed to identify their shortcomings and create a roadmap for future improvement. Marcus Aurelius’ “Meditations”, a classic Stoic text, is essentially a compilation of his own reflections and lessons.

Modern Application: Self-Awareness and Growth

In the modern context, evening reflections can serve as an essential tool for self-awareness and personal growth. In our fast-paced world, it’s easy to get caught up in the hustle and lose sight of our actions and their implications. By dedicating time each day for reflection, we can stay connected with ourselves, learn from our experiences, and continuously strive for improvement.

Whether it’s reflecting on a conversation that could have been handled better, an emotional reaction that could have been more controlled, or an opportunity for the kindness that was missed, evening reflections offer a chance for introspection and learning.

Practical Tips: How to Practice

To practice Stoic evening reflections, you’ll need a quiet space and a few uninterrupted moments each day. Here’s a simple process you can follow:

  1. Begin by recalling the events of the day, starting from the morning. Try to remember your interactions, actions, and reactions.
  2. Reflect on these events. Were your actions in line with Stoic principles? Did you respond with equanimity to challenging situations? Were there instances of unnecessary negativity or harm?
  3. Acknowledge your successes, however small they may be. Did you maintain your composure during a heated discussion? Did you exhibit kindness to a stranger?
  4. Identify areas for improvement. Maybe you lost your temper or let a negative thought spiral out of control. Recognize these moments.
  5. Plan for improvement. How could you handle similar situations better in the future? What steps can you take toward progress?

Remember, this process isn’t about self-judgment or criticism, but about self-awareness and growth.

Stoic Journaling: A Journey of Self-Improvement

In conclusion, Stoic journaling, specifically the practice of evening reflections, offers a powerful medium for self-improvement. This timeless practice fosters self-awareness, encourages learning, and facilitates continuous growth. In the journey of life, it serves as a compass, helping us stay aligned with our values, learn from our experiences, and strive for becoming better versions of ourselves.

5. Memento Mori: Contemplation of Mortality

man looking into the abyss, stoic habits

“Memento Mori”, or the contemplation of mortality, is a concept deeply embedded in Stoic philosophy. This Latin phrase, meaning ‘remember that you will die’, encourages us to face the inevitability of death as a means to appreciate life more fully. It sounds grim, but this Stoic habit is, in fact, a tool for enlightenment and a pathway to a more mindful existence. Let’s delve deeper into the significance of this practice.

The Concept: Facing the Inevitable

Stoic philosophers such as Seneca and Epictetus often reflected on mortality, not with a sense of dread, but with the purpose of understanding life’s transience and the value of each moment. By accepting and regularly contemplating the inevitability of death, they believed that we could detach ourselves from trivial worries and focus on what truly matters.

Modern Application: Prioritizing and Living Fully

In the hustle of our modern lives, it’s easy to get lost in the daily grind, forgetting the bigger picture, and not truly living. Practicing Memento Mori helps us break free from this cycle. By reminding ourselves of our mortality, we gain a fresh perspective on life, helping us prioritize our time and efforts better, appreciate our existence, and live each moment more fully.

Reflecting on our mortality can inspire us to let go of trivial worries, conflicts, and the pursuit of materialistic pleasures, redirecting our focus towards meaningful relationships, experiences, personal growth, and the legacy we wish to leave behind.

Practical Tips: How to Practice

To practice Memento Mori, you can set aside a few moments each day to reflect on your mortality. Here’s a simple guide to follow:

  1. Find a quiet place where you won’t be disturbed.
  2. Calm your mind, take a few deep breaths, and bring your focus to the present moment.
  3. Contemplate the impermanence of life, remind yourself that you, like every other human being, are mortal and that life is fleeting.
  4. Reflect on the implications of this. What changes when you view life through this lens? Do certain worries seem insignificant? Do some aspects of life become more important?

You can also use symbolic reminders of mortality in your daily life, such as a particular object or an alarm on your phone, to remind you of this concept throughout the day.

Memento Mori: A Reminder to Live

In essence, Memento Mori is a reminder of life’s transience and a call to live fully and meaningfully. It is not about obsessing over death, but about celebrating life, prioritizing wisely, and cherishing every moment we have. As we navigate the intricacies of modern life, this Stoic practice can serve as a potent reminder to focus on what truly matters, freeing us from the chains of trivialities and propelling us toward a more fulfilled existence.

Stoic Philosophers and Modern Life

The stoic philosophers offer more than just theories and ideas; they provide real-life examples of how these principles can be embodied and put into practice. Their lives, filled with hardship, adversity, and power, are practical lessons for us, even in the modern world. Let’s delve deeper into their lives and extract some lessons that we can apply in our contemporary setting.

1. Epictetus: A Lesson in Resilience and Control

Epictetus, born a slave in the Roman Empire, rose to become one of the most influential stoic philosophers of his time. Despite his circumstances, he focused on what he could control: his thoughts, attitudes, and reactions, ultimately gaining his freedom and influencing thousands with his teachings.

Epictetus is an inspiration for everyone facing adversity. He shows us that external circumstances do not define us, and our responses to these circumstances are within our control. Whether dealing with a demanding job, a challenging relationship, or a personal setback, we can apply Epictetus’ lesson by focusing on our actions and responses, rather than dwelling on what is beyond our control.

2. Seneca: A Lesson in Simplicity and Detachment

Seneca, one of the wealthiest men in Rome, was well-known for his practice of periodically living with the bare minimum. This practice, often seen as a real-life application of negative visualization, served as a reminder that happiness is independent of material possessions.

In a world driven by materialism and consumer culture, Seneca’s life provides a critical lesson in simplicity and detachment. His philosophy encourages us to periodically disengage from the luxuries we’ve become accustomed to, reminding us of their non-essential nature. This could mean choosing a simpler meal over an extravagant one, opting for a walk in nature over a movie, or even consciously spending a day without our smartphones. This practice fosters appreciation, reduces dependence on material comforts, and encourages us to find happiness within, rather than in external possessions.

3. Marcus Aurelius: A Lesson in Humility and Reflection

Marcus Aurelius, despite being the Roman Emperor, never let his power or status cloud his judgment. His book ‘Meditations’ serves as a testament to his introspective nature and humility, providing profound insights into his thoughts and struggles.

In today’s fast-paced, achievement-oriented world, it’s easy to get caught up in the pursuit of success and power. Marcus Aurelius’ life serves as a reminder that humility and introspection are critical, regardless of our status or accomplishments. He encourages us to reflect on our actions, learn from our mistakes, and constantly strive for personal growth. Whether we’re a student, a professional, or a leader, regular self-reflection and humility keep us grounded and open to learning.


In conclusion, stoic habits provide a framework to navigate life’s ups and downs, building resilience, gratitude, and mindfulness. They encourage us to focus on what we can control, to be prepared for life’s adversities, and to regularly introspect on our actions and emotions. In a world full of distractions, Stoicism offers a compass to remain centered and composed, drawing wisdom from the past to cultivate a fulfilling present, and, ultimately, a better future. The teachings of Stoic philosophers, reflected in their lives, provide a practical guide that we can incorporate into our modern lifestyle, highlighting that the road to a better life lies not in external circumstances but in our own thoughts, actions, and responses.






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