I feel both relieved and rejected when someone bails last minute—how should I journal about those mixed feelings?

Try a two-column “Both/And” entry: 1) Label: “I feel relieved because…” and list 3 specifics (quiet, rest, no small talk). 2) Label: “I feel disappointed because…” and list 3 specifics (lost connection, prep time wasted, change of plans). Then add a short bridge: “Both can be true, and that’s okay.” Close with a 2-minute body scan note: Where do I feel this in my body? What does it need (warmth, stretch, breath)? In Stoic, open a new entry and use this structure; keep it short to reduce rumination.

What’s a simple me-time plan I can write when plans get canceled so I don’t just doom-scroll?

Use the 3-15-30 rule. 3 minutes: write a quick intention—“After this, I want to feel X (rested/connected/clear).” 15 minutes: choose one nourishing micro-activity aligned to that feeling (stretch, tidy one surface, a mindful tea, a short walk, one page of a book). 30 minutes: one deeper activity if energy allows (creative hobby, meal prep for tomorrow, long bath, journaling a gratitude list). Capture the plan in Stoic and check in after with one line: “Did this move me toward how I wanted to feel?”

How can I use Stoic principles to reframe a last-minute cancellation without invalidating my feelings?

Try the Dichotomy of Control + Values check. 1) Control: “Outside my control: their choice, timing. Within my control: my response, how I spend this hour.” 2) Values: pick one value to guide the evening (rest, learning, kindness to self, connection with someone else). 3) One small act that serves that value. 4) Reframe line: “This change is inconvenient, and it is also a chance to practice [value].” Journal these four lines in Stoic. Keep the feelings in the entry; reframing is addition, not erasure.

Journaling Idea - On Me Time.

What’s the first thing you’d do if someone canceled on you last minute?

If a friend called suddenly to cancel plans, and the evening suddenly became yours, what would you want to do with that unexpected me-time? Would you feel disappointed or relieved?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jan 11, 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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