How do I decide whether to focus my journal on ending a bad habit or starting a good one?

Try a quick clarity pass: 1) Name the habit pair (the one to end, the one to start). 2) Write why each matters—tie them to your values (health, calm, integrity). 3) Note the locus of control: Which path gives you more immediate, controllable steps this week? 4) Define the smallest next action for each (30-second version). 5) Choose the option that feels easiest to repeat daily, not the one that sounds most impressive. In Stoic, reflect on the prompt and commit to a 7-day mini-experiment; next week, review which approach produced more consistency and less friction.

What’s a simple journaling structure to replace a bad habit with a better one without overwhelming myself?

Use the Trigger–Swap–Soothe check-in: 1) Trigger: “When do I usually do it?” (time, place, feeling). 2) Swap: “What tiny, positive action can live in the same spot?” (e.g., 3 deep breaths, 1 glass of water, 2-minute stretch). 3) Soothe: “What reward or relief do I actually seek, and how can the swap offer a bit of it?” Finish with an if–then plan: “If I feel X at Y time, then I’ll do Z for 2 minutes.” Keep it small enough to succeed on low-motivation days. Use Stoic to jot one swap per trigger and revisit it nightly to refine.

I spiral into guilt when I slip. How can I journal about setbacks so I stay consistent with this resolution?

Treat lapses as data, not verdicts. In your entry, write: 1) What was in my control vs. not? 2) One cue I missed and one adjustment I’ll test tomorrow. 3) A compassionate reframe (what would I tell a friend?). 4) The restart script: “After a miss, I resume with [tiny action] at [specific time].” This keeps identity (“I’m someone who returns”) stronger than perfection. In Stoic, pair the prompt with a brief debrief: two lines for learning, one line for the next tiny step.

Journaling Idea - On Resolutions.

Is it easier for you to think about ending a bad habit or starting a good one?

For example, would you rather start a healthy habit that replaces a bad one, or work to end the bad one itself?

Journal in Stoic

Written by

Zach Beauvais

Published on

Jan 20, 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.

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