I’m stressed about work and keep overthinking. How do I pick one tiny change that actually aligns with my values?

Start with a quick values scan: write 3 values that matter most to you (e.g., growth, kindness, health). For each, note one moment last week you felt aligned and one you didn’t. Choose the value with the clearest misalignment and brainstorm 3 micro-actions you control that take under 5 minutes (e.g., “Growth → 5-minute morning plan,” “Kindness → one appreciative message,” “Health → add a vegetable at lunch”). Pick the easiest one you’d do even on a busy day. That’s your small change. This keeps you focused on controllables (a Stoic approach) and lowers overthinking by making the next step obvious.

What’s a simple way to plan and track this in my Stoic journal next week?

Use an implementation sentence and a short daily check-in. Plan: “When it’s [specific time/place], I will [micro-action] to honor [value].” Example: “When I open my laptop at 9 a.m., I’ll spend 5 minutes listing my top 3 tasks to honor growth.” Track in Stoic by writing a quick daily entry with: 1) Alignment score 1–10, 2) What I did (1–2 lines), 3) Feeling afterward (1 word), 4) One tiny tweak for tomorrow. Keep entries brief and consistent. At week’s end, review your entries and note: what made it easier, what got in the way, and one adjustment for next week.

What if I miss a day or my change feels too small to matter?

Treat it as data, not failure. In your entry, answer: 1) What was outside my control? 2) What was inside my control? 3) What’s the smallest next step I’ll take tomorrow? If it feels too small, that’s good—small and repeatable builds trust with yourself. If it’s still not sticking, reduce scope (2-minute version) or change the cue (different time/place). End your reflection with a compassionate line (e.g., “Progress over perfection”) to reinforce a supportive inner voice. Over time, these tiny, value-aligned actions compound into real alignment.

Journaling Idea - On Alignment.

What small change could you make next week that would make you feel more aligned with your values?

It’s not just hard, but maybe impractical or impossible, to shift everything you do all at once. What about small things: what you buy or eat; where you spend your time …

Journal in Stoic

Written by

Zach Beauvais

Published on

Oct 28, 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.

What small change could you make next week that would make you feel more aligned with your values?

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