How do I turn this prompt into a quick, focused journal entry without overthinking it?

Try a 3x3 format. 1) List: Write three simple actions that usually lower your stress (examples: 10-minute walk, tidy one surface, slow breathing). Keep each to one line. 2) Describe: For each, jot two sensory cues you notice when it helps (e.g., shoulders drop, breathing slows, mind feels roomier). 3) Why it matters: One sentence on what value it supports (rest, clarity, kindness). In Stoic, keep it brief—think check-in, not essay. If you start to spiral into planning, pause and return to the felt experience.

What if I can’t do any of the three stress-reducing things today—how do I still use this prompt?

Journal in versions: Now, Near, Not-yet. • Now: Name the smallest possible version (30 seconds of eyes-closed breathing). • Near: A 5–10 minute version you could fit into a break. • Not-yet: The full version you’d choose on a better day. Then describe how each version tends to feel in your body and mind. This keeps you aligned with the intention even when life is packed. In Stoic, you can revisit the entry later and note which version you tried.

How can I describe what it’s like to do something intentionally unstressful without just saying “I feel better”?

Use the ABCS lens: • A—Arousal: What changes in your body (heart rate, muscle tension, temperature)? • B—Breath/Behavior: How does your breathing or posture shift? Any urge to slow down or speak softer? • C—Cognition: What happens to your thoughts (speed, catastrophizing, perspective)? • S—Sense of self: Do you feel more present, capable, or compassionate? Write 1–2 lines per letter for each activity. This gives your brain a clear map of what “less stressed” looks and feels like, which you can track over time in your Stoic entries.

Journaling Idea - On Stress and Self Care.

Can you list and describe 3 things you can do that help you feel less stress?

Whether you can do them now or not, what is it like for you when you do something intentionally unstressful?

Journal in Stoic

Written by

Zach Beauvais

Published on

Mar 31, 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.

Can you list and describe 3 things you can do that help you feel less stress?

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