How do I do a thought‑dump without it turning into another overwhelming to‑do list?

Set a brief container: 3–5 minutes. Breathe for a few cycles, then jot whatever interrupts—words, phrases, or symbols—without organizing. Use bullets, not action steps. If a task appears, write it as a neutral note (e.g., “email pressure,” not “email John now”). When the timer ends, draw a line and stop. Only after a short pause, pick at most one tiny next step if needed; everything else stays parked. This keeps the practice a mental offload, not planning. Stoic’s journal can hold these raw dumps so you externalize clutter and return to the present.

What should I write if my mind won’t go blank and I keep thinking about work tasks and outcomes?

Name what shows up, not what you wish would show up. Try a three-line structure: 1) Distraction label: “Worry about presentation.” 2) What’s in my control: “Prepare outline; practice 10 minutes.” 3) What’s not in my control: “Boss’s reaction; market news.” This applies the Stoic dichotomy of control and reduces mental tug‑of‑war. If thoughts repeat, simply write “repeating” and move on. Returning to your breath between items helps reset. Use Stoic as your daily place to practice this quick label–sort–release loop.

I see the same distractions in my thought‑dump every day—how do I handle the guilt and frustration?

Treat repetition as a signal, not a failure. Try: 1) Normalize: “Minds repeat to keep me safe.” 2) Reframe: “This pattern is data.” 3) Choose one compassionate micro‑boundary related to the top repeat (e.g., ‘no email before 10am’ or ‘write first line of report’). End with a brief gratitude for showing up to the page. Over time, tag recurring themes with a single word so they feel lighter (“email,” “approval,” “perfection”). The goal in Stoic isn’t to have no distractions, but to relate to them more calmly and act on what’s yours to carry.

Journaling Idea - On To-do Lists.

Try making a thought-dump: write down the things that stop you from emptying your mind.

Take a few moments and try to empty your mind. You can think about your breath, for example. Write down anything that distracts you just for a few minutes.

Journal in Stoic

Written by

Zach Beauvais

Published on

May 18, 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.

Try making a thought-dump: write down the things that stop you from emptying your mind.

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