I’m anxious and my mind is blank—how can I actually do this prompt step by step?

Keep it simple and time‑box to 5 minutes. 1) Body (60–90 seconds): write 3 things you can change now—breath (slower/longer exhale), posture (uncurl shoulders, feet on floor), attention (name 3 things you see). 2) Immediate surroundings (1–2 minutes): list quick tweaks—lighting, noise, temperature, hydration, screen layout, one notification you can mute. 3) Next hour (2 minutes): write 3 verbs you can do—start, ask, schedule, tidy, pause. Keep each line to 3–6 words. In the Stoic app, jot bulleted phrases, not sentences, so momentum stays high. End with one “Today I will…” line you can finish in under 10 minutes.

What if it feels like nothing is in my control at work—what should I write about?

Use two columns: “Control” and “Can’t Control.” First, dump the frustrations into “Can’t Control” (other people’s opinions, deadlines set by others, market shifts). Then fill “Control” with levers you do have: your preparation, clarity of requests, when you ask for help, how you structure your next 30 minutes, your tone, your boundaries for today. Turn each into an action: “Clarify scope with 3 questions,” “Block 25 minutes for draft,” “Send one concise update.” Finish with a one‑sentence reframe: “Even if X happens, I will do Y.” Use Stoic as your daily companion to repeat this practice so your Control list grows more visible over time.

How can this prompt help me stop overthinking the future and calm down right now?

Overthinking is often future‑heavy and action‑light. Use the prompt to translate worries into present levers: 1) Name the worry in one line. 2) Ask, “What can change in my body right now?” (pace of breath, posture, where my eyes rest). 3) Ask, “What tiny thing can I change in my environment?” (close one tab, set a 10‑minute timer, step outside for 3 breaths). 4) Create an if‑then: “If I start spiraling, then I will stand, exhale 6 seconds, and write one next action.” Capture these in Stoic so tomorrow’s entry can check which lever helped, reinforcing control through small wins.

Journaling Idea - On What You Can Control.

Can you write down all the things you can change from where you are right now?

Think about your body first, then expand out to things you can change outside your body.

Journal in Stoic

Written by

Zach Beauvais

Published on

Feb 13, 2022

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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