How can I structure a 10-minute journal session to actually slow down and notice what’s under the busyness?

Try a simple 3–3–3 flow: 1) Arrive (3 minutes): Take 6 slow breaths, then write one line each for body, breath, and environment (what you feel physically, how your breath moves, a detail you notice around you). 2) Observe (3 minutes): Bullet what’s present: thoughts, emotions, and urges. Label them briefly—no fixing. 3) Discover (3 minutes): Ask, “What might this be pointing to?” and “What do I need right now?” End with one compassionate sentence to yourself. You can use the Stoic app to keep these notes in one place and revisit patterns over time.

I feel guilty taking me-time. What should I journal to work through that without spiraling?

Use a values check-in: 1) Write the guilt thought (“I’m selfish if I rest”). 2) List 3 values you care about (e.g., presence, kindness, learning). 3) For each value, finish: “Me-time supports this by…” 4) Write one permission statement: “Rest is how I stay aligned with [value].” 5) Choose a tiny act of me-time (5–10 minutes) and note how you’ll protect it. In Stoic, you can revisit this entry next time guilt shows up and add evidence of how me-time actually helped.

When I slow down, my anxiety gets louder. How can I journal without amplifying it?

Contain, then reflect. 1) Ground: note 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. 2) Two columns: Facts vs. Fears—keep each line short. 3) Circle of control: list what’s within your influence today vs. what isn’t. 4) Choose one next tiny step you can take (or write, “I will let this be for now”). End with a supportive line to yourself. Saving these brief entries in Stoic can help you notice which steps actually calm your system over time.

Journaling Idea - On Me Time.

What do you discover about yourself when you slow down?

When you actually give yourself time and space just for you, what thoughts or feelings rise to the surface?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jan 8, 2026

Journal in Stoic

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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.

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