When I’m anxious about the future, how can I journal to focus on what I can actually control?

Try a quick “sphere of control” entry: 1) Brain dump all worries for 2 minutes. 2) Draw two columns: Control / Not Control. Sort each item. 3) Pick one Control item and write: a) the smallest next step I can take today, b) when I’ll do it, c) what doing it says about the person I’m becoming. 4) Close with one sentence releasing the Not Control list. Repeat daily. In the Stoic app, use a short daily note to capture steps and track how choosing one action reduces anxiety over time.

Work is overwhelming. How do I apply this quote in a simple daily journaling routine with Stoic?

Use a 5-minute bookend: Morning (2–3 min): • Intention: “Today I will be the kind of person who…” • One controllable action toward my top task • One if–then plan for a likely obstacle (If X happens, I will Y). Evening (2–3 min): • What I did that was within my control • What I released that wasn’t • One lesson to carry forward. Keep entries short and consistent. The repetition builds a habit of directing energy toward what you can influence—your effort, attention, and choices.

I’m hard on myself about mistakes. How can journaling help me improve myself without the self-criticism spiral?

Use a compassionate “Improve, don’t indict” page: 1) Facts: What happened, in neutral language. 2) Feelings: Name 1–2 emotions without judgment. 3) Influence: Which parts were in my control? Which weren’t? 4) Choice: One skill or behavior I’ll practice next time (make it tiny and specific). 5) Self-talk rewrite: Turn the inner critic sentence into a coach sentence (e.g., from “I blew it” to “Here’s the cue I’ll watch for and the move I’ll make”). In Stoic, keep these brief; consistency matters more than length.

QUOTE

If I really want to improve my situation, I can work on the one thing over which I have control – myself.

Published on

Jun 13, 2022

Written by

Stephen Covey

Journal in Stoic

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QUOTE

If I really want to improve my situation, I can work on the one thing over which I have control – myself.

QUOTE

If I really want to improve my situation, I can work on the one thing over which I have control – myself.

QUOTE

If I really want to improve my situation, I can work on the one thing over which I have control – myself.

If I really want to improve my situation, I can work on the one thing over which I have control – myself.

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