How can I use the “holding on vs. letting go” idea to journal about my fear of the future?

Try a two-column entry: In my hands / Not in my hands. Under “In my hands,” list choices you can make today (one small step, one boundary, one request for help). Under “Not in my hands,” list uncertainties you can’t control (other people’s reactions, exact outcomes, timing). Close with one sentence committing to an action from the first column and one sentence releasing a worry from the second. In the Stoic app, keep this short—3 lines each—so it’s easy to revisit daily.

What does “loosening my grip” actually look like when I’m overthinking work outcomes?

Use a 0–10 grip scale in your journal. 0 = fully open hand (letting go), 10 = white-knuckle grip. 1) Name the situation. 2) Rate your current grip number. 3) Write what gripping gives you (e.g., a sense of control) and what it costs (sleep, focus). 4) Choose one notch softer and list a matching behavior (from 8 to 7: pause email drafts overnight; from 5 to 4: set a 10‑minute review limit). End with a one-line mantra: “I’ll hold what’s mine, release what isn’t.” Capture this quick check-in in Stoic to notice patterns over time.

How do I know if I’m truly letting go or just avoiding something uncomfortable?

Journal a short reality test: 1) Name the thing. 2) Ask, “Is this in my hands?” If yes, list one concrete step you’re willing to take within 24 hours. If you refuse any step, that’s avoidance. 3) If it’s not in your hands, write one acceptance line (“I don’t control X”) and one values-aligned action you can take anyway (show up prepared, rest, ask for clarity). True letting go reduces rumination and frees energy for values; avoidance shrinks your world. Use Stoic to jot these two lines and check back tomorrow: Did rumination drop? Did I act on my value?

Journaling Idea - On Letting Go.

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Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Jun 14, 2024

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.

Why do you think we talk about “holding on” and “letting go” of things that don’t actually fit into our hands?

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