How do I list my worries without spiraling into overthinking?

Keep it small and structured. 1) Set a 3–5 minute timer on your phone so there’s a clear end. 2) Use short labels only—2–5 words per worry (e.g., “money,” “deadline,” “health test”) and avoid explanations. 3) Write one worry per line and stop at five. 4) Breathe: one slow inhale and exhale between each line. 5) If more worries pop up, jot them on a separate page titled “parked” and return to the main five. In the Stoic app, you can make a quick entry titled “5 worries” and use simple bullet points. The goal is noticing, not solving—label, don’t analyze.

What if I have more than five worries—does that mean I’m overwhelmed or doing this wrong?

Having more than five is normal. The five-item cap is a container, not a judgment. Try this: 1) Brain-dump freely for one minute. 2) Star the five that feel most “present” today (not the biggest, just the most active in your mind). 3) Copy only those five into your main list. If you want extra clarity, mark each with a quick dot: •C (within control/influence) or •NC (not in your control). That simple Stoic sorting helps your mind let go of excess. You can keep the rest parked and revisit them in Stoic another day if they’re still active.

Once I’ve written the five worries, what should I do next so the list actually helps my anxiety?

Do a brief close-out, not problem-solving: 1) Read the list once, slowly. 2) Notice patterns (e.g., “3 are future-focused” or “2 are about approval”). 3) Choose one worry to observe for 60 seconds—describe how it feels in your body without fixing it. 4) Write one compassionate sentence to yourself (e.g., “It makes sense I’m tense about this.”). 5) End with a boundary: “For today, these five are noted.” In Stoic, you can add a one-line reflection at the end of your entry. This helps convert excess into enough: acknowledged, contained, and set down for now.

Journaling Idea - On Excess.

Make a list of 5 things that worry you right now. Is that too many worries?

Without dwelling on why, try to simply notice the worries, and write down some label for them. They can be big or small.

Journal in Stoic

Written by

Zach Beauvais

Published on

Sep 15, 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.

Make a list of 5 things that worry you right now. Is that too many worries?

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