How do I make a self‑promise that isn’t about “improving” when I’m used to setting goals and metrics?

Try shaping the promise around how you’ll relate to yourself, not what you’ll achieve. First, name the pressure you usually feel (e.g., “I must be productive to be worthy”). Next, apply the Stoic idea of control: you can’t control outcomes, but you can choose your stance. Turn the pressure into a permission: “Today, I’ll speak to myself as I would to a friend,” or “I’ll let my worth be unmeasured.” In Stoic, write one sentence beginning with “I promise to treat myself by…” and keep it about attitude (kindness, patience, gentleness) rather than performance. Revisit it after your day and note one moment you honored it.

What are some examples of gentle self‑promises I could journal about when I feel behind or not enough?

Consider promises like these: • I promise to talk to myself with a calm tone, even when I’m stressed. • I promise to take three slow breaths before I judge myself. • I promise to rest without earning it or explaining it. • I promise to say “maybe later” instead of automatic yes. • I promise to notice one small, ordinary joy today. • I promise to forgive today’s unfinished tasks by sunset. In Stoic, pick one and write a few lines on what it would look like in a real moment (e.g., after an error at work, during a tough conversation). Keep it specific to your day, not your entire future.

How can I keep this promise present without turning it into another resolution or checklist?

Keep it simple and relational. Choose one short phrase (e.g., “Gentle voice today”) and write it at the top of your Stoic entry. Set one soft cue, like revisiting the phrase at lunch or when you open your laptop—no tracking, just a reminder. In your evening note, reflect with two questions: 1) When did I live this promise once? 2) If I didn’t, what got in the way, and how can I meet that with kindness tomorrow? Let the promise be a posture you return to, not a task you score.

Journaling Idea - On No More Resolutions.

What promise can you make to yourself that doesn’t involve becoming “better” at all?

Maybe it’s a way you want to treat yourself, a kind expectation, a calmer inner voice, or a more tender approach to daily life?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jan 1, 2026

Journal in Stoic

HowTo=target

Frequently Asked Questions

Looking to learn moreabout emotions?

Find hundreds of quotes, affirmations, lessons, guided journals, and so much more in stoic.

Natalia Łobodzińska

Head of Content at stoic.

Natalia oversees all content inside the Stoic app — from guided journals to daily prompts. She works closely with therapists and writers to make sure every word helps users reflect and grow. She also manages translations to keep the experience thoughtful and consistent across languages.

What promise can you make to yourself that doesn’t involve becoming “better” at all?

Join the Minimal Newsletter

Frequently Asked Questions

How do you think about this?

How do you think about this?

How do you think about this?

Looking to learn moreabout emotions?

More prompts on On No More Resolutions