I’m afraid I’d “waste” a free day. How do I journal about this without falling into productivity guilt?

Start by separating “shoulds” from “wants.” In your entry, make two short lists: 1) Musts I think I should do (even though the day is free), 2) Things I genuinely want to do. Notice the tone of each. Then choose one item from the want list in each of these buckets: restore (rest, nature), connect (someone or self), explore (learn, create). Write one tiny first step for each (5–10 minutes). Close by reflecting on the Stoic idea of control: today’s value lies in how you choose to show up, not how much you produce. If it helps, open the Stoic app and capture these three steps so you can return to intention when guilt pops up.

How can this prompt help me figure out what I actually value in my work and life?

Use the free-day exercise as a values x-ray. Write a simple schedule of your ideal day. After each activity, add a why in parentheses (e.g., “coffee and read (learning/quiet)”). Circle repeated whys. Those are your values themes—learning, connection, creativity, movement, service, calm. Note when you feel most energized in the imagined day and mark what value is present. End with one alignment experiment: “This week I’ll add a 15-minute block that supports [value].” Stoic reflection reminds us that living in line with values (virtue) matters more than externals. Track these insights over a few days in Stoic to notice patterns.

Unstructured time gives me decision paralysis (ADHD tendencies). What’s a simple structure I can journal to make this prompt doable?

Use constraints to reduce overwhelm. Try this template: 1) Theme of the day (one word: rest, nature, music). 2) Three-options menu (A: body, B: mind, C: connection). 3) The very first 2-minute action for each (put on shoes, open book to page 1, text hello). 4) A compassion rule: when stuck, pick the shortest option. 5) A closing check-in: two sentences on what felt good and what to adjust. Keep entries short and repeatable. The Stoic approach favors small, deliberate actions over perfect plans, and you can jot this template in the Stoic app to reuse when paralysis creeps in.

Journaling Idea - On Necessity.

What would you do tomorrow if you had nothing you needed to get done?

Perhaps imagine you have finished all your to do’s or everything you needed to do had been cancelled. Your day is completely free.

Journal in Stoic

Written by

Zach Beauvais

Published on

Apr 21, 2023

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

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