My imagination jumps to scary futures and I can’t see things clearly. How can I journal in Stoic to refocus before deciding?

Try a 7‑minute Focus the Frame entry: 1) Name the scene: What specific moment am I worried about? 2) My current “movie trailer”: Describe the mental image in 3 lines as if it’s a scene. 3) Evidence vs. guesses: 3 facts I know, 3 things I’m assuming. 4) Control lens: What’s in my influence over the next 48 hours? (keep it short). 5) Most‑likely reshoot: One-paragraph, calmer version that fits the facts. 6) Next tiny shot: One action I can take in 10 minutes that improves the scene. 7) Review time: When will I revisit and update the trailer? Open Stoic, write these seven parts, then do the tiny shot. You’re training your imagination to align with reality and your values.

Work stress makes me catastrophize. Can you give me a journal flow to turn worst‑case images into a practical plan using this quote?

Use From Image to Plan: 1) Catastrophe storyboard: 3 beats of the worst‑case I’m picturing. 2) Early signals: 3 signs that would tell me it’s starting to happen. 3) Safety moves: 3 actions I could take at the first sign (one within 10 minutes). 4) Allies: 2 people or resources I can lean on and how I’d ask. 5) Good‑enough outcome: Define an acceptable, imperfect success in one sentence. 6) Today’s micro‑prevention: One small step that reduces risk now. Capture this in a Stoic entry. The goal isn’t to erase fear—it’s to give your imagination a focused job: notice signals, take small, controllable steps.

My ADHD‑ish brain feels scattered. How do I use journaling to bring my imagination into focus so I can start a task?

Try One Box, One Beam: 1) One box: Name a single task and limit it to one clear output (e.g., “draft 3 bullets for the intro”). 2) Why it matters today: One sentence. 3) Boundaries: Time window and quality floor (e.g., 15 minutes, “clear not perfect”). 4) First visible action: The tiniest move that proves I started (open file, write title, list 3 bullets). 5) Parking lot: List distractions you’ll park until after. 6) Beam check: How I’ll know I’m done (one line). Log this in Stoic, do the first visible action, then add a closing line: What helped me focus + the next smallest box for tomorrow.