How can I journal about an anniversary that brings up both pride and regret without getting stuck in rumination?

Start by naming the date and writing only the facts (what happened, who was there) before any interpretation. Then add two short lists: “What was in my control then?” and “What wasn’t?” Close with a virtues check-in: where did I practice courage, patience, or honesty, and where do I want to grow? If strong feelings arise, use a compassionate reframe: “Given what I knew then, I did the best I could.” In Stoic, keep it brief—five sentences can be enough to capture both the milestone and the lesson.

New Year’s makes me compare myself to past years. How do I use this prompt to focus on what matters rather than my shortcomings?

Turn comparisons into patterns. Write three anniversaries that come to mind (birthday, work start date, a relationship marker). For each, note one value you honored and one you want to cultivate next year. Create a one-line intention that’s fully within your control (e.g., “Show up on time,” “Ask for help once a week”). End with a simple gratitude tied to the date. You can jot this in Stoic as a short template you revisit each New Year to track values instead of outcomes.

An anniversary after a breakup or loss feels heavy—how can I journal today without reopening the wound too much?

Set gentle boundaries: time-box your entry (e.g., 10 minutes) and write in third person to add distance (“They felt…”). Use a three-part structure: 1) Acknowledge the significance of the date, 2) Name the emotion in one word, 3) Note one way you honored the relationship or your resilience since then. Close with a grounding sentence like, “This feeling is allowed, and it will pass.” If it helps, open Stoic, write your brief entry, then do a small after-care step (drink water, short walk) to transition out of the reflection.

Journaling Idea - On New Years.

As the calendar number changes, can you remember any important times that you noticed an anniversary?

Birthdays, relationship anniversaries, even years in a job are all notices of another year. Do any stand out right now?

Journal in Stoic

Written by

Zach Beauvais

Published on

Jan 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.

As the calendar number changes, can you remember any important times that you noticed an anniversary?

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