I get overwhelmed by big goals. How can I use this prompt to pick a tiny 15‑minute action without overthinking it?

Try a quick funnel: 1) First thought: write the very first activity that pops up (no editing). 2) Values check: add one sentence on why it matters (calms me, builds skill, connects me). 3) Shrink it: rewrite the activity so it’s doable in 15 minutes (e.g., “outline 3 bullet points,” “walk to the corner and back,” “read 5 pages”). 4) Obstacles: name one thing that might stop you and one way you’ll start anyway (start cue like “after coffee, open notebook”). Finish by committing to just the first 2 minutes—tiny goals build momentum. You can use Stoic to free‑write these four steps right under the prompt.

My brain jumps to chores or scrolling. How do I figure out what I truly want to do with a free 15 minutes?

Separate “shoulds” from “wants.” Make two columns in your Stoic journal: 1) Shoulds (what you feel obligated to do). 2) Wants (what feels nourishing or meaningful). Circle one item from the Wants list that matches your current energy: low (stretch, breathe, doodle), medium (tidy one drawer, text a friend), high (jog, practice a skill). If a chore still wins, pair it with meaning: “Fold laundry while playing one song I love.” Note in one line what influenced your choice (habit, fear of wasting time, social pressure). This clarity helps your 15 minutes serve you, not autopilot.

I feel guilty if I’m not productive. How do I journal about 15 free minutes without triggering that guilt?

Name the guilt, then reframe. In your entry: 1) Sentence 1: “The guilt says…” (e.g., I should always be advancing). 2) Sentence 2: “Reality check…” (15 minutes of rest/joy maintains my energy and focus). 3) Sentence 3: “Tiny permission…” (I’m allowed one 15‑minute micro‑choice that supports my well‑being). Then pick a restorative micro‑goal (breathe, sip tea mindfully, stand in sunlight, write 5 gratitude lines). Close with a one‑line reflection: “Afterward I felt…” Using Stoic for this three‑sentence reframe keeps the focus on self‑care rather than performance.

Journaling Idea - On Tiny Goals.

How would you spend 15 minutes if it were totally free to you?

What comes to your mind first? What is influencing your thinking?

Journal in Stoic

Written by

Zach Beauvais

Published on

Jan 31, 2024

Journal in Stoic

HowTo=target

Frequently Asked Questions

Looking to learn moreabout emotions?

Find hundreds of quotes, affirmations, lessons, guided journals, and so much more in stoic.

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.

How would you spend 15 minutes if it were totally free to you?

Join the Minimal Newsletter

Frequently Asked Questions

How do you think about this?

How do you think about this?

How do you think about this?

Looking to learn moreabout emotions?

More prompts on On Tiny Goals