How can I structure each thank-you note in my Stoic journal so I don’t overthink it?

Use a simple 3–4 sentence frame tied to the daily prompt: 1) Start with the person and a clear thank-you. 2) Name the specific action (“When you…”) or quality you appreciate. 3) Share the impact on you (“It helped me…”) 4) Optional: One sentence of what this teaches you to carry forward. Keep it short—Think progress, not perfection (Ryan Holiday). If you feel stuck, pick today’s prompt (e.g., the server who smiled, a colleague, a past self) and write only one concrete detail. That’s enough for a meaningful entry.

I feel awkward writing these, and I worry they won’t be good enough. How do I keep going all week?

Aim for sincerity over polish. Let the quotes guide your mindset: “Just that you do the right thing. The rest does not matter” (Marcus Aurelius). Action over outcome—“Do or do not” (Yoda). Try a tiny ritual in your Stoic entry: • One minute to list 3 words describing the person • Two sentences of thanks • One sentence on how you’ll embody what you appreciate. You don’t need to send the note; the practice itself builds gratitude. If perfection anxiety rises, remind yourself: focus on what you can control—your effort and honesty (Epictetus).

Can these thank-you notes help with my anxiety about the future or work stress? How do I journal that?

Yes—gratitude narrows attention to what’s real and in your control. Pair a daily prompt with a grounding step: 1) Write a note to a colleague or someone who made your day easier. 2) After the note, add three lines: • Control: one thing you can do today • Not control: one thing you’re releasing • Value: one virtue you’ll practice (e.g., patience)—“Just do the right thing” (Marcus Aurelius). This shifts focus from imagined threats to present actions (Seneca, Epictetus). On tougher days, write to your past self for resilience learned, or to someone you admire to anchor your direction.

On thank-you notes

This week, we’ll write a series of thank-you notes.

Apr 30, 2023 ― May 06, 2023

HowTo=target

Frequently Asked Questions

monday.

tuesday.

wednesday.

thursday.