I’m anxious and can’t really feel “happy” right now—how can I still journal on this prompt?

Start small and concrete. 1) Name one tiny, present-moment ease you’d welcome (e.g., “ten calm breaths,” “a warm drink,” “finishing one task”). 2) Connect it to a value (e.g., calm helps me be patient). 3) Write it in three short lines: “Right now happiness would look like… It would help me… I can support it by….” Then extend loving-kindness: pick someone you care about and write, “May you feel this ease too—may you have [your small happiness].” Using Stoic, keep your entry brief to reduce pressure—consistency matters more than intensity.

I tend to overthink. How do I turn this into a loving-kindness practice without spiraling into analysis?

Give your mind a simple script. Write three sentences, no more: 1) “Right now, I’d like to be more happy by…” (choose one sensory, doable state: warmth, quiet, completion). 2) “If a friend had this, their day might change by…” (one concrete outcome: more patience, clearer focus). 3) “May we both have this today.” Stop there. If thoughts keep coming, note them as “planning” or “worry,” then return to the three-sentence format. In Stoic, treat this prompt as a daily micro-practice—short, kind, repeatable.

What if imagining happiness for someone else makes me feel envy or fear of rejection?

Use the feeling as part of the practice. 1) Name it plainly: “Envy/fear is here.” 2) Separate facts from stories: “Fact—I want ease. Story—they don’t deserve it/I’ll be left out.” 3) Write two columns: “Happiness for me (one small thing)” and “Happiness for them (the same small thing).” 4) Add a neutral wish: “May there be enough calm for both of us.” This aligns with Stoic focus on what’s within control—your intention and attention—without forcing emotion to change. Over time, the repetition can soften the edge.

Journaling Idea - On Loving-Kindness.

In what way would you like to be more happy right now?

Can you imagine this kind of happiness for someone else? How would it change their life?

Journal in Stoic

Written by

Zach Beauvais

Published on

Sep 1, 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.

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