How can I describe the feeling of “not wanting” without spiraling into rumination?

Try a short structure: 1) Sensations: Name body cues (tight chest, relief, tension). 2) Thoughts: “I don’t want X because…” Capture exact words, not arguments. 3) Urges: Note what you feel pulled to do (avoid, delay, set a boundary). 4) Context: What’s happening right before the not-wanting shows up? 5) Values check: Which value is this protecting (health, autonomy, kindness, focus)? 6) Contrast: What would wanting look/feel like here? End with one sentence: “I don’t want X because it conflicts with Y, so I will Z.” Keep entries short in Stoic; name the feeling, link it to a value, and stop when you’ve written a one-line boundary.

I strongly don’t want a specific outcome at work. How do I journal about that using Stoic ideas without getting stuck in fear?

Use desire vs. aversion plus the dichotomy of control: 1) Name the aversion: “I don’t want X.” 2) Two lists: a) Within my control (preparation, communication, effort), b) Not in my control (others’ opinions, market shifts). 3) Premeditatio malorum: Briefly imagine X happens; write your best response plan in one or two lines. 4) Reform the aim: Shift from “avoid X” to “pursue Y within my control” (clarity, integrity, steady effort). 5) Closing line: “If X happens, I will respond with [plan]; today I’ll do [one controllable step].” In the Stoic app, use the prompt to separate control vs. acceptance and end with your response plan.

How do I tell if my ‘not wanting’ is a simple preference or fear-based avoidance, and how should I journal each?

Use this quick check: • Intensity: Preference feels calm/neutral; avoidance feels urgent or dread-filled. • Time horizon: Preference is about taste now; avoidance focuses on imagined futures. • Body cues: Preference = light/no tension; avoidance = tightness, racing thoughts. • Flexibility: Preference can bend; avoidance feels rigid. If it’s a preference, write: “I prefer A over B because it fits my values (comfort/health/taste).” If it’s avoidance, write: “I don’t want B because I fear C. What’s in my control? What tiny step tests my story?” Close with a values anchor either way. Stoic’s daily prompt can help you label which it is and keep entries brief.

Journaling Idea - On desire.

How does it feel to not want something?

Perhaps you actively desire for something not to happen, or you simply have preferences at meals… compare wanting and not wanting.

Journal in Stoic

Written by

Zach Beauvais

Published on

May 11, 2023

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.

How does it feel to not want something?

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