I can’t think of any smells, sounds, or colors that calm me. How do I figure them out before I journal?

Try a 24-hour mini-scan. In the morning, noon, and evening, pause for 30 seconds and note: 1) one sound you notice, 2) one smell, 3) one color in your environment. Mark each as + calming, 0 neutral, or – activating. After a day or two, patterns emerge (e.g., soft hums, natural wood scents, muted blues). In your Stoic entry, list your top three and add where you found them (kitchen coffee aroma, blue sky on commute, fan noise at night). Keep it simple—one line per sense is enough.

How can I use this prompt to help with overthinking or work stress during the day?

Turn the prompt into a quick grounding cue: 1) Pick one sound, one smell, one color that reliably soothe you (e.g., lo-fi music, citrus hand cream, sage green sticky note). 2) When stress spikes, do a 3-breath pause while intentionally engaging just one of them. 3) In Stoic, jot a short reflection afterward: what you used, where you were, and your stress level before/after in words (e.g., “high → medium”). Over time your journal will show which cues help most in real situations.

What should I write to connect these calming cues to my daily routine so they actually show up?

Use the Where-When-How format: 1) Where do they naturally appear? (e.g., morning shower steam, birds outside, warm light in the living room). 2) When can you reliably meet them? (before meetings, after lunch, pre-bed). 3) How will you invite them in if they’re missing? (keep a calming playlist, a favorite tea bag, a small color swatch on your desk). In your Stoic entry, write three short lines that pair each cue with a moment of the day. That makes your journal a simple plan you can test tomorrow.

Journaling Idea - On Good Triggers.

What sounds, smells, or colors help you feel calm and at ease?

Where do they show up in your daily life?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jan 15, 2025

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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