I keep starting habits and dropping them after a week—how should I journal to uncover what’s actually blocking me?

Try a short, structured entry: 1) Describe the last time you skipped: When, where, what was happening? 2) List friction: time, energy, environment, mood, expectations. 3) Apply the Stoic “dichotomy of control”: note what you can control (cue, time, first step) vs. what you can’t (unexpected meetings, others’ reactions). 4) Write one If–Then plan for your top blocker (If I get home tired, then I’ll do the 2‑minute version). 5) Finish with the smallest next action you can do today. Using the Stoic app, respond to the daily prompt with these five lines. Keep it brief and honest—consistency beats intensity.

I’m overwhelmed choosing the ‘right’ habit. How do I use this prompt to pick a realistic starting point?

Anchor your choice to values, not trends. In your journal, answer: 1) Why does this habit matter to Future Me? 2) What is the 2‑minute version I can do even on bad days? 3) What cue already exists in my day (after coffee, after brushing teeth)? 4) What makes it feel hard—skill, time, or emotion? Pick one lever to adjust: make it smaller (time), easier (prep environment), or kinder (lower the bar). In Stoic, write one sentence for each question and end with a one-line commitment: “After breakfast, I’ll do 2 minutes of X.” Clarity reduces overwhelm.

I’m afraid I’ll fail again. What can I write to start without piling on pressure?

Use a compassionate, evidence-based entry: 1) Name the fear: “I’m afraid I won’t keep it.” 2) Neutralize all-or-nothing thinking: “A missed day is a data point, not a verdict.” 3) Extract one lesson from a past attempt that can help now (earlier cue, smaller step, clearer plan). 4) Set a forgiving rule: “Never miss twice; if I miss, I return tomorrow.” 5) End with a tiny, test-based action: “Today I’ll try just the setup.” In the Stoic app, jot these five lines. You’re practicing a process, not proving worth; progress is the goal, perfection is not.

Journaling Idea - On Old Habits Die Hard.

How easy or hard is it for you to start a new habit?

Why do you think that is?\r\nWhat usually helps you begin something new, and what gets in the way of keeping it?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jan 18, 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.

How easy or hard is it for you to start a new habit?

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